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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
05 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 December 2022

A. Low Hang Snatch 5 | 3 | 2"

B. Low Hang Snatch + Overhead Squat 5 | 1 | 90"

C. 15 minute AMRAP of:
5 Wall Ball
5 Kettlebell Swing
5 Box Jumps
*Add 5 Reps each round

Power-Up

Powerlifting: 6 December 2022

A. Back Squat
Set 1: 5reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 1 rep @ 90%
Set 4: 3 reps @ 85%
Set 5: 5 reps @ 80%
* all in controlled slow eccentrics

B. Deadlift 3 | 5 | 3"@75%

C1. 1.5 Bench Press5 | 3-5 | 2"
C2. Gorilla Row 5 | 10 | 2"

BENCHMARK
29 November 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 30 November 2022

A. Clean + Front Squat + Thruster + Jerk
8 | 1 | 2'
Build to a heavy for the day in 8 sets

Rahoi

B. 12 minute AMRAP of
12 Box Jumps 24/20"
6 Thrusters 45/30 kg
6 Burpees over the Bar

WOD
25 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2022

In Partners 25 minute AMRAP:
25 Bar Muscle Ups
25 Calorie Ski Erg/Echo Bike
25 Burpee Box Jump Over 30/24"
25 Calorie Ski Erg/Echo Bike
25 Heavy Kettlebell Swings
25 Calorie Ski Erg/Echo Bike

WOD
22 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2022

B. 4 minutes on/ 2 minutes off for 6 Rounds
Station 1
8 10 m Shuttle Runs
12 Double Dumbbell Devils Press 22.5/15
then in remaining time max effort Burpee Box Jump Overs 24/20 "
Station 2
20/17 Calorie Ski Erg
25 Wall Balls
then in remaining time max effort Burpee Box Jump Overs 24/20 "
*Score is total BBJO performed

WOD
21 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 November 2022

A.Snatch Pull + Snatch + Overhead Squat (Technique)
8 | 1 | 90"

B. Snatch at 70% of Part A with 2 second Pause in bottom

6 | 2 | 60"

C. 13 minute AMRAP of

12 Toes to Bar
2 Wall Walk
12 Box Jump Overs
2 Wall Walk
12 Calorie Row
2 Wall Walk

WOD
19 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 November 2022

A. Weighted Strict Pull Up
Find heavy 3 rep in 15 minutes

B. Weighted Dip

Find heavy 3 rep in 15 minutes

C. 8 Rounds of 1 min on / 1 min Off of:

10 Box Jump Overs 24/20 "
10 Kettlebell Swings 24/16 kg
then, in remaining time max effort Pull Ups

Slow is smooth, smooth is fast

Olympic Weightlifting: 20 November 2022

A. Snatch DL + Snatch Pull
4 x ( 1 + 1)

B. Muscle Snatch + Snatch Balance
3 x (2 + 2)
2 x (1 + 1)

C. Power Snatch into OHS

2 x (3)
2 x (2)

D. Snatch

Max Out

BENCHMARK
11 November 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 12 November 2022

Bring a Friend Day

Buddy WOD, for time:
Buy in: 1500/ 1200 m Row

then, perform 2 rounds of:
20 Box Jumps
30 Russian Kettlebell Swings
40 Push-ups
50 Wallballs

Buy out: 36 synchronised Burpees

WOD
06 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 November 2022

A. 1 x Pause Back Squat + 1 Back Squat 6 | 1 | 3"
*Find a heavy complex in 6 sets

B. 5 Rounds of 2 minutes on 1 minute off of:

8 Double Dumbbell Box Step Over 22.5/15 24/20"
8 Double Dumbbell Hang Snatch 22.5/15 kg
then in remaining time
max effort Burpee Box Jump Overs 24/20"

WOD
04 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2022

In Partners
30 Rounds for time of:

1 Rope Climb
3 Thrusters 80/60 kg
6 Burpee Box Jump Overs 30/24 "

WOD
31 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 November 2022

A. Split Jerk 6 | 2 | 2"
*Note 90% + of 1 rep max

B. 2 x 7 minute AMRAP of

10 Pull Ups
10 Box Jump Overs
10 Calorie Row
Rest 2:00 between sets

Power-Up

Powerlifting: 1 November 2022

A1. Back Squat 3 | 3-6 | 2" in tempo 4-1-X-0
A2. Good Morning 3 | 3-6 | 2" in tempo 4-1-X-0

B1. Bench Press 
3 | 1-3 | 2" @ 90%
B2. Dumbbell Row 3 | 5L/R | 2"

C1. Split Squat 
3 | 5-8 L/R | '90
C2. Dumbbell Press 3 | 5-8 L/R | '90

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