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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
02 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 October 2022

A. Thruster 5 | 5 | 3"
*80% of original 3 rep max

B. 5 Rounds for time of

15 Shoulder to Overhead 40/30 kg
12 Chest to Bar Pul Ups
9 Sumo Deadlift High Pull 40/30 kg
*Timecap 14 minutes

WOD
28 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2022

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. In Pairs 30 minute EMOM of

Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed

Power-Up

Powerlifting: 29 September 2022

A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min

B. Pause Front Squat 
3 | 2-5 | 3"

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

WOD
26 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 September 2022

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max

B. 3 Rounds for time of

25 m Double DB/KB Front Rack Lunge
25 Pull Ups

Power-Up

Powerlifting: 27 September 2022

A. Back Squat 3 | 3-5x1 | '30-40 | 3-5" @ 90%

B1. Bench Press 
3 | 2-5 | 3"
B2. Seal Row 3 | 10 | 2" in tempo C-1-X-3

C1. Double Kettlebell Snatch 
3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90

It’s Gymnasty

Gymnastics: 27 September 2022

WOD
23 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 September 2022

In Groups of 3 for a 30 Minute Amrap of
5 Deadlift 120/90 kg
10 Chest to Bar Pull Ups
15 Box Jump Overs

*Note 1 Partner always rowing
P1 Working
P2 Rowing
P3 Resting

WOD
18 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2022

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 80-90% of 3 rep max

B. 4 Rounds of 3 mins on/1 min off of

400 m Run
in remaining time max effort burpees to target

WOD
14 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2022

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups

WOD
13 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 September 2022

A. 20 minutes to find a 3 rep heavy Deadlift

B. 18 minute AMRAP of

10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to run 200m

WOD
10 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 September 2022

A. Sumo Deadlift (Technique Focused )
5 | 5 | 3"
B. Sunday Testing
1. Find max height explosive Push Up
2. Find max height Box Jump
3. Find max distance 5 Broad Jump
4. Find max distance 10 stroke pull on rowe

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
31 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2022

A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"

B. 20 minute Alternating EMOM of

1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4

Power-Up

Powerlifting: 1 September 2022

A. Front Squat 2 | 5-7 x 1 | '30 | 3" @ 85%
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: 1 September 2022

STRENGTH For quality 12/9/6/3 strict HSPU strict TTB 14' TC
SKILL 10min hsw practice
WOD 2 sets each for time: 10 TTB 10 pistols 2 rope climbs 10m HSWalk 2 rope climbs 10 pistols 10 TTB Rest 3' between sets ☆ Scale 10m hsw with 4 wall walks

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