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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
03 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 June 2022

in Buddies! you go, I go

20 rounds for time of:
24 double unders
6 handstand push-ups
4 devils presses 22,5/ 15kg

WOD
22 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 April 2022

Buddy WOD
40 minute AMRAP (8 rounds of 2:30 work, 2:30 rest) of:

20/17 cal row
6 Devils presses 2x 22,5/ 2x15 kg
in the remaining time ME Wallball shots

score total amount of walballshots made.

note: buddy 1 works 2:30 minute then Buddy 2 works the other 2:30 minute.

so both athletes do 4 rounds

WOD
05 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 April 2022

A. Dumbbell Turkish get-ups 3 | 4L+4R | '90

B. For time:

buy in: 20/18 Cal Ski erg

25 m. Left-arm Dumbbell overhead walking lunges
25 Left arm Dumbbell Devils presses
25 m. Left-arm Dumbbell overhead walking lunges

25 Burpees over the Dumbbell

25 m. Right-arm Dumbbell overhead walking lunges
25 Right-arm Dumbbell Devils presses
25 m. Right-arm Dumbbell overhead walking lunges

buy out: 100 Double unders

WOD
29 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 January 2022

For time:
Run 400 m
21-15-9 reps of:
Dumbbell Devils Presses
Dumbbell Overhead Lunges
Run 400 m
9-15-21 reps of:
Chest to bar Pull-ups
Dumbbell Snatches
Run 400 m

WOD
22 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 December 2021

A. Power Cleans 3 | 2 | 2"

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

C. For time 21-15-9 reps of:

Double Kettlebell/ Double Dumbbell Front Rack Stepping Lunges (L+R=1)
Double Kettlebell/ Double Dumbbell Devils Press
----------------------------------------------------------------

*D (HOME-APPROVED WOD)
D1. Bodyweight Good Mornings (hands folded, prison-style behind head) 3 | 15 | 0
D2. Tuck Jumps 3 | 10 | '90

For time 21-15-9 Reps of:
Broad Jumps
Hand Released Push-ups

WOD
02 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2021

A. One leg Box Squat 3-5| 5-8 | 2"

B. 4 Rounds for time, of:

60 Double Unders
30 Alternate Stepping Lunges
15 Devils Presses 22,5/ 15 kg

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
23 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 August 2021

A. 0 - 12 Minutes to Establish a Heavy for the day of: 3 Rep Squat Snatch

B. 12 - 18 Minutes - Squat Snatch @ 80% of Part A 
3 | 3 | 2"

C. 2 x 7 minute AMRAP of:
5 Double Dumbell Devils Press
15 Wall Balls
35 Double Unders
Note: 2 Minutes Rest Between Sets

It’s Gymnasty

Gymnastics: 24 August 2021

Week 47

Power-Up

Powerlifting: 24 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
Week 48

WOD
20 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 August 2021

Buddy WOD
3 x 10 minute AMRAP of:


Station 1
100/90 Cal Echo Bike Calories
40 m Double Dumbbell Walking Lunge
then max effort Pull Ups in Remaining time

Station 2
100/90 Cal Rower
40 m Double Dumbbell Walking Lunge
then max effort Alternating Single Arm Devils Press in Remaining time

Station 3
100/90 Cal Ski Erg
40 m Double Dumbbell Walking Lunge
then max effort Burpee Box Jump Overs in Remaining time

note: 1 minute rest between sets

Just lift odd shit

Strongman: 21 August 2021

A. Power Snatch
Find your best rep in 15 minutes

B. Yoke Strap Press 3 | 5 | 3"

C. Buddy WOD
For time 20-18-16-14-12-10-8-6-4-2 reps of:
- Clusters 60/45
- Dips
- Cal Ski-erg

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