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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
22 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"

B. for time:

*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups

It’s Gymnasty

Gymnastics: 23 June 2022

STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible

SKILL
19' movement practice for the workout

WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups

Rest 90" between sets
*Scale reps if needed

Power-Up

Powerlifting: 23 June 2022

A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 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"

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"

WOD
08 June 2022 | by CrossFit Amsterdam

sign-up through Mindbody

Saturday: SWAT Obstacle course!

This Saturday, the 11th, we're invited to the SWAT obstacle course of the Police Force in Amsterdam. 

You will learn how to overcome numerous obstacles lead by experienced coaches of the Police force. 
This will be a lot of FUN! 

You can join us by signing-up through our sign-up system, Mindbody.

We'll be gathering at the gate of APGS Amsterdam (link here) at 9:45h. And be kicking off at 10:00h. sharp. 
Bring your ID with you or else you aren't aloud on the facility. Also make sure to bring long socks and long tights (without zipper on the achilles/calves). 
We'll be finished around 12:00 h.
That's it! Looking forward to it. 

We'll be seeing you there! 

LET’S GET PHYSICAL

WOD: 9 June 2022

A. Split Squat 2 |8L+8R|'45 in tempo 2-1-2-1

B. Good mornings
3 | 8-12 | '90 in tempo 3-1-X-1

C. In Buddies sledwork...

24 minute AMRAP of:
2 minutes on ( 1 minute FW drag, 1 minute BW drag), 2 minutes off, for distance

Power-Up

Powerlifting: 9 June 2022

A. Muscle Clean + Strict Press 2 | 3-5 x 1+1 | '30 | 3" @ 90%1RM

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

C. Bench Press

2 reps @ 80%1RM
1 rep @ 86%1RM
4+ reps @ 92,5%1RM

D. Sled Drag Back Ward

10 rounds, you go i go:
25m @ 1.25x BW

WOD
07 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 June 2022

A. 5 minute EMOM of 1 rope climb

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

C. 4 rounds for time of:

9 cal row
15 squat cleans 60/40 kg
21 toes to ba

WOD
01 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 June 2022

A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"

B. EMOM till failure of:

minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees

after every round add 1 rep to each movement

It’s Gymnasty

Gymnastics: 2 June 2022

STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase

SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips

WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row

TC. 14'

Power-Up

Powerlifting: 2 June 2022

A. Muscle Clean + Strict Press Build up to heavy rep

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%

TC: 20 min, rest as needed

C. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM

D. Sled Drag Back Ward

10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2

WOD
31 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 June 2022

A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

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


C. 3 rounds of:

1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups

rest 2 minutes

4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups

WOD
24 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 May 2022

A. 10 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

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


C. 4 rounds of:

3 minutes row for cal
2 minutes ski-erg for cal
1 minute rest

WOD
17 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 May 2022

A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

B. Front Squat 4 | 3-5 | 3"

C. 21-15-9 reps for time of:
Cal row
Toes to Bar
Squat cleans 60/40 kg

BENCHMARK
12 May 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 May 2022

"Bearcomplex"

A. 5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

B. and let's finish off with a surprise finisher! 

WOD
07 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 May 2022

A. Handstand Walk practise

B. Clean Complex of @70%:

1 High Hang Clean
1 Hang Clean
1 Clean

C. AMRAP 15 minutes

5 Power Cleans 70/45 kg
10 Handstand push ups
15 V-Ups

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