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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
07 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2022

A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"

B. 20 minute EMOM of

1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists

Power-Up

Powerlifting: 8 September 2022

A. Front Squat 2 | 3-5 x 1 | '30 | 3" @ 90%

B1. Deadlift 
3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

It’s Gymnasty

Gymnastics: 8 September 2022

STRENGTH
1min ON/ 1min OFF x 6 sets (12min)
10/8 cal ski Max reps strict
HSPU in remaining time

SKILL
50 DU
10m hsw
40 DU
10m hsw
30 DU
10m hsw
20 DU
10m hsw
10 DU
10m hsw

Scale 1: 5m hsw
Scale 2: 10 attempts walk to the wall
Scale 3: 4 wall walks

WOD
15 minute AMRAP of:
15/12 cal row
15 ctb
15 burpee box jump over

WOD
02 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 September 2022

In groups of 3 athletes
30 minute AMRAP of:

60 Cal Row
60 Handstand Push Ups
60 Hang Power Clean and Jerk 50/35 kg
60 Chest to Bar Pull Ups
60 Box Jump Overs
*1 Partner to be running 200m at all times
*1 Partner to be workling
*1 Partner to be resting

WOD
11 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 August 2022

4 x 6 minute AMRAPS of
Ascending Reps 4,8,12,16...

Chest to Bar Pull Ups/Pull Ups
Box Jump Overs (No Touch)
Cal Row

Rest 3 minutes between AMRAPS

WOD
26 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 July 2022

A. Ring Muscle-up practise 20 minutes

B. 5 rounds of:
1st minute: 50 double unders
2nd minute: 15-12 cal row
3rd minute: 12-10 cal Ski-erg
4th minute: ME cal Echo bike
5th minute: rest

WOD
25 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 July 2022

A. Front Squat 3-5 | 3-5 | 3"

B. 3 rounds each for time of:

30 cal row
30 wallballs
30 burpees over the rower

rest 2 minutes between rounds

Power-Up

Powerlifting: 26 July 2022

A. Slow Snatch Pull + Power Snatch
Work on Technique and Challenge yourselves with weight for 15 min
B. Back Squat
3 | 2-5 | 3" in tempo 4-2-X-1
C1.
Week 43

It’s Gymnasty

Gymnastics: 26 July 2022

Week 43

WOD
22 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 July 2022

A. 15 minutes of (free) handstand practise

Buddy WOD, you go, i go
B. 30-20-10-20-30 reps for time of:
cal row
wallball shots
burpees over the rower

WOD
17 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 July 2022

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

B. 6 rounds for max reps of:

1st minute: ME cal row
2nd minute: Toes to bar
3rd minute: ME cal ski-erg
4th minute: rest

take a recovery dive in the canal afterwards...

C. When it's toooo hot... WOD

for time:
row 2k
swim 2x 300 m.

WOD
13 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 July 2022

A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"

B. 12 minute AMRAP of:

15/12 cal row
15 pull-ups
10 box jump overs 24/20 inch

Power-Up

Powerlifting: 14 July 2022

A. Power Clean + Push Press 10min EMOM 1+1 @ 85-90%

B1. Breathing Squat 
1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1

C1. Dumbbell Glute Bridge Floor Press 
3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0

It’s Gymnasty

Gymnastics: 14 July 2022

STRENGTH
Max unbroken set strict HSPU (max 2 mats! Otherwise scale with pike push ups or push ups)
3' rest
Then 6min EMOM: 50-60% of max unbroken set

SKILL
E2MOM x 12' (=6 sets)
10/8 cal bike or ski
Max ring/bar MU in the remaining time (Don't go for max effort and blow up in the first set, try to stay consistent every set)

CONDITIONING
3 sets, each for time:
30 sit ups
3 rope climbs
20m handstand walk
3 rope climbs
3' rest between sets (Scale 20m hsw with 20 walk to the wall attempts, or with 8 wall walks)

WOD
20 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders

rest 2 minutes between rounds

It’s Gymnasty

Gymnastics: 21 June 2022

STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible

SKILL
12' to accumulate max handstand walk distance
Or obstacle course

WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees

Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees

Time cap 16'

Power-Up

Powerlifting: 21 June 2022

A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets

B. Victory Raise 
3 | 8-10 | 2"

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

WOD
15 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"

B. 3 rounds each for time:

30 cal row
30 wallball shots
30 cal row

rest 2 minutes between rounds

Power-Up

Powerlifting: 16 June 2022

A. Hang Muscle Clean + Muscle Clean+ Press 4 | 1+1+2 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 | 8-15 L+R | 2"

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