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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
13 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 December 2021

A1. Press 3-5 | 3-5 | 0
A2. strict Pull-Ups 3-5 | ME | 3"

B. 15-12-9-6-3 reps for time of:

Chest to Bar Pull-ups
Handstand Push-ups

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. On a 25-minute clock, 5 Rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat 5 | 1-3 | 3" in tempo C-1-1-1

B. Deadlift 
3 | 3-5 | 3" in tempo 3-1-X-1

C1. Bench Press 
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3

D. Touch Squat 
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Technigue
6 minute Kipping drills

30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest

Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up

B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest

C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
08 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2021

A. 20 minutes to work up for a heavy Clean & Jerk

B. 15 -12 - 9 reps for time of:

Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups

Power-Up

Powerlifting: 9 November 2021

A. Snatch Pull 5 | 2 | 2"

B. Back Squat 
3 | 3-5x1|'40|3" in tempo 3-0-X-1 @ 90%

C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
01 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 November 2021

A. Strict Pull-ups 2-4 | 8-12 | 2"

B. Buddy WOD
5 minute AMRAP of:
10 Synchronized Toes to Bar
20 Buddy WallBall Shots

rest 90 seconds

4 minute AMRAP of:
10 Synchronized Chest to Bar Pull-ups
20 Synchronized Hand Releashed Push-Ups

rest 90 seconds

3 minute AMRAP of:
10 Synchronized Bar Muscle Ups
20 m Handstand Walk

Power-Up

Powerlifting: 2 November 2021

A. Snatch Pull 7 | 2 | 2"

B. Back Squat 
3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95%

C1. Push Press 
3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
16 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2021

A. *21*15*9* Reps for time of:
DB Devils Press 22,5/ 15kg
Chest to Bar Pull-ups
DB Box Step-Overs 60/ 50 cm
*= 50 Double Unders

B. Finisher... In groups of 4 athletes:

3-4 rounds of:
1 minute ME Cal. Echo Bike
1 minute rest
1 minute ME Cal. Ski-erg
1 minute rest

WOD
12 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 November 2019

A. 20 minutes to find your 3 Rep Max of:
Front Squat

B. For time of:
20 Cal Row
20 Power Snatch 60/40 kg
20 Cal Row
20 Chest to Bar Pull-Ups
20 Cal Row
20 Hang Power Clean 60/40 kg
20 Cal Row
20 Toes to Bar

WOD
01 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 October 2019

A. 12 minutes to establish a heavy complex for the day of:
1 Hang Squat Snatch + 2 Overhead Squats

B. 4 rounds for time of:
400 m Run
20 Kettlebell Swings 24/16 kg
15 Chest to Bar Pull-ups

WOD
15 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2019

A. Alternating 12 min EMOM of:
On the Odd minutes perform: 3 x Front Squats
On the Even minutes perform: 6 x Back Squats

note: go heavier than previous week

B. 12 minute AMRAP of:
15 Thrusters 40/30 kg
30 Double Unders
15 Chest to Bar Pull Ups
30 Double Unders

WOD
28 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2019

BUDDY WOD

2 Rounds for time of:
800 m. Buddy-Run
30 Handstand Push-ups
20 Front Squats 62.5/42.5 kg
30 Chest to Bar Pull-ups
20 Power Clean and Jerk 62.5/42.5 kg
30 Lateral Burpees over the Bar
1000 m. Row

note: WOD is based on you go - I go. So you may break up the Row and other work anyway the team would like to. 

Just lift odd shit

Strongman: 29 June 2019


A. Front Squat
Find your 1 RM in 20 min

B. Push Press
5 | 3 | 3”

C. Power Clean Party
EMOM 1 Power Clean 60/35kg till failure
- increase the weight every minute with 5kg
- when you hit 100/60kg, increase the weight with 2,5 kg
- if your 1RM is less than 100/60kg, you only invrease the weight 2,5 kg per minute

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