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NEWS
01 January 2018 | by CrossFit Amsterdam

In 2009 we opened the doors of the first CrossFit box in Amsterdam. Our box! Since then we are building on the brand and our awesome community. We have the best team of coaches. They know everything about CrossFit and have a huge passion for teaching and helping athletes improve their skills.

WOD
27 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 September 2021

A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%

B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:

0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean

It’s Gymnasty

Gymnastics: 28 September 2021

Week 52

Power-Up

Powerlifting: 28 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 
3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Seal Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Dumbbell Press 3 | 10 | '60

WOD
24 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 September 2021

Buddy WOD

AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time

Just lift odd shit

Strongman: 25 September 2021

A. Deadlift Find your 1RM

B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R

C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg

WOD
20 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2021

A. Back Squat 3-5 | 3-5 | 3" in tempo 1-0-1-0

B. 5 Rounds of:

3 Muscle Ups
6 Handstand Push Ups
9 High Box Jumps @70/ 60 cm

Power-Up

Powerlifting: 21 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 
3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Bent Over Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Alternating Dumbbell Press 3 | 20 | '60

It’s Gymnasty

Gymnastics: 21 September 2021

Week 51

WOD
18 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2021

A1. Bench press 2-4 | 8-12 | 0 in tempo 1-0-X-0
A2. Gorilla rows 2-4 | 8-12 | '180 in tempo 1-0-X-0

B. 4 Rounds for time:

60 Double Unders
30 Walking Lunges
15 Dumbbell Shoulder to Overhead 22,5/ 15 kg

WOD
17 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 September 2021

A. 18 minute EMOM (3x 6 minute EMOM's, every minute increase weight) of:

0-6 minutes
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

B. You do 1 Round, I'll do 1 Round

20 Rounds of:
5 Burpees over the Bar
5 Clusters (Clean into a Thruster) 60/40 kg

Just lift odd shit

Strongman: 18 September 2021

A. Deadlift 3 | 1-3 | 3-5"

B. Atlas Stone to Shoulder
10min EMOM:
1th min: Buddy 1 ME
2nd min: Buddy 2 ME

C. BuddyWOD:
5 Rounds for time
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP

WOD
13 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2021

A1. Strict Pull Ups 4 | ME | 0 in tempo 1-0-x-0
A2. Push Ups 4 | ME | '90-'180

B. Practise strict Toes to Bar

C. 5x a 2.5 minute (150 sec) AMRAP of:
20 cal Row/ 22cal Row
18 Toes to Bar
ME alt. Dumbbell Snatches

Note: 1 minute rest between AMRAP's

Power-Up

Powerlifting: 14 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Bird-dog Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Seated Arnold Press 3 | 10 | '60

WOD
10 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 September 2021

Buddy WOD (you go/ I go)
400 m Heavy Ammo Box Run (together with partner)
50 Pull-ups
100 Shoulder to Overhead with Water Jerrycan 25/15 kg
200 Sit-ups
100 Push-ups
50 Pull-ups
400 m Heavy Ammo Box Run (together with partner)

Just lift odd shit

Strongman: 11 September 2021

A. Deadlift 3 | 1-3 | 3-5"

B. Atlasstone to Shoulder

10 minute EMOM of:
1st minute: Buddy 1 ME
2nd minute: Buddy 2 ME

C. Buddy WOD
5 Rounds for time of:
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP

WOD
08 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 September 2021

A1. DB Bench Press 4 | 8-12 | 0 in Tempo 2-0-X-1
A2. KB Gorrila Rows 2-4 | 8-12 | 3" in Tempo 2-0-X-1

B. 2 Rounds of 4 minutes on/ 2 minutes off, of:

600/ 500m Row in remaning time ME Calories on Ski-erg
600/ 500m Row in remaining time ME Calories on Echo Bike

Power-Up

Powerlifting: 9 September 2021

A. Clean Pull 5 | 3 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90

WOD
06 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2021

A. 10 min empty Barbell drils

B. Snatch Complex of:

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 
2 Squat Snachtes

D. Accessory Work; 
Static core holds (plank holds/ hollow holds/ arch holds e.a.)

Power-Up

Powerlifting: 7 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60

WOD
28 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 August 2021

A1. Elevated Foot Bulgarian Split Squat 5 | 8 L + 8 R | 0"
A2. Box Jump 30/24 " 5 | 8 - 12 | 2"

B. In Partners 20 minute AMRAP of:
80 m Heavy Sled Drag
40 Bench Press 60/40 Kg
80 m Heavy Sled Drag
40 Burpee to target

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