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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
15 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2021

A. Empyt Barbell Drills

B. Snatch Tech work:

1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position

C. Snatch Waves

Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%

Power-Up

Powerlifting: 16 September 2021

A. Clean Pull + Power Clean 5 | 1+1 | 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. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90

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
01 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 September 2021

A. Strict (weighted) Pull Ups
2-4| 8-12| '90 in tempo (2-0-x-1)

B. 5 Rounds for time of:

400 m Run
20 Toes to Bar

C. Accessory Work:

Lower Back tabata style 12 sets of 20 seconds
- bridges hold (voor de advenace on one leg)
- arch holds
- superman hold on knees; left arm right leg
- superman hold on knees; right arm left leg

Power-Up

Powerlifting: 2 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
02 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 August 2021

A1. 1 Clean Pull + 1 Hang Squat Clean + 2 Squat Cleans 6 | 1 | 2"

B. 5 rounds for 2 minutes on/ 2 minutes off, of:
8 Double Dumbbell Devils Press
then max effort Ski Erg Calories

Power-Up

Powerlifting: 3 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 
2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 
3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

It’s Gymnasty

Gymnastics: 3 August 2021

A. Strength Conditioning / Push-Pull Strength work
On every 30 seconds 6 rounds (17 minutes total:
0-30 sec.: 1-3 Strict Pull-ups
30-60 sec.: 1-3 Strict HSPU (scale parallete push-ups) 
60-90 sec.: 3 Strict Toes to Bar
90-120 sec.: 3-5 Strict (Ring) Dips

note: rest 60 seconds between sets. 

B. Spend 5-10 minute working on your Kipping/Butterfly Technique

C. WOD
10...1 Kipping Chest to Bar (scale 1: Kipping Pull Ups, scale 2: Pull to eye height)
3 Wall Walks after every round 

Timecap 12 minutes

BENCHMARK
27 July 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 July 2021

A. 2 Clean Pulls + 2 Squat Cleans 6 | 1 | 3"

Crossfit Open 11.5

B. 20 minute AMRAP of:
5 Power Clean 60/40 kg
10 Toes to Bar
15 Wall Balls

WOD
29 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 June 2021

A. Clean Complex of:
1 Clean Pull + 2 Squat Cleans + 1 Front Squat
  7 | 1 | 2"

B. 16 Minute AMRAP, ascending in reps (5, 10, 15 etc.) of:

Wall Ball 
Hang Power Clean 60/45 kg

note: athlete to Run 200 m to start each round

WOD
22 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2021

A. 7 x EMOM2 of 2 Clean Pull + Squat Clean + Front Squat
B. 16 minute AMRAP of;
20 Calorie Row
10 Power Clean and Jerk 60/45 kg
5 Wall Walks (Rx+ 10m HS Walk)

WOD
22 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2021

A. 7x Every two minutes on the two minutes of 2 Clean Pulls + Squat Cleans + Front Squats

B. 16 minute AMRAP of;

20 Calorie Row
10 Power Clean and Jerk 60/45 kg
5 Wall Walks (Rx+ 10m HS Walk)

WOD
20 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2020

A. 1 Clean Pull + 2 Squat Clean + 2 Front Squat
6 | 1 | 3"

B. 10 minute AMRAP of:
10 Overhead Stepping Lunges 40/ 30 kg
8 Chest to Bar Pull Ups
10 Overhead Stepping Lunges 40/ 30 kg
8 Lateral Burpees ove the bar

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