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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 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2021

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

B. *21*15*9* reps of:

Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders

Power-Up

Powerlifting: 23 November 2021

A. Power Snatch 7 | 2 | 2"

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

C1. Push Press 
3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"

D. Box Y-Raise 
3 | 10L+10R | '60 in tempo C-1-1-2

WOD
15 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 November 2021

A. Clean & 2 Jerks
20 minutes of technique work

B. 12 minute EMOM of:

even minute: 2 Clean & Jerks
odd minute: 10 V-ups

C. Stretching

Power-Up

Powerlifting: 16 November 2021

A. Snatch Pull 5 | 2 | 2"

B. Back Squat 
3 | 5-7x1|'40|3" in tempo 3-0-X-1 @ 85+%

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
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
25 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 October 2021

A. (weighted) Strict Pull-ups 3-5 | 3-5 | 2"

B. L- Sit Hold accumulate 3 minutes

C. 10 minute EMOM of:
odd minute: 2x 7 m. Handstand Walk
even minute: 7 Bar Muscle Ups

Power-Up

Powerlifting: 26 October 2021

A. Back Squat
Find your 1RM, then after 3 min rest:
Max Effort @ 90%, 3min rest;
Max Effort @ 80%, 3min rest;
Max Effort @ 70%, all in tempo 3-0-X-1

B. Bench Press 
3 | 5x2 | '20 | 3" in tempo 3-0-X-1

C1. Bulgarian Split Squat 
3 | 5-8 L+R | 2"
C2. Chin-up 3 | 5-8 | 2"

WOD
06 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 October 2021

A 1. Strict Pull Ups 3-4| 8-12 | 0
A 2. Push Ups 3-4 | ME | '120-180

B. 5x 500 meter Row

After each set perform 5 burpees over the rower
Rest is 1:1

Power-Up

Powerlifting: 7 October 2021

A. Power Clean + Push Press
Find a heavy set, then:
5 | 3 | 2" @ 80-85%

B. Front Squat 
3 | 3-5 | 3" in tempo C-0-X-1

C1. Pull-up 
3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"

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
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pull + 2 Squat Snatch + 2 Overhead Squat
7 | 1 | 2"
B. 16 minutes Fight Gone Bad Style 1min on 15 secs off of:
1st Minute: Sandbag Hold
2nd Minute : Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute : Echo Bike Calories

It’s Gymnasty

Gymnastics: 29 June 2021

Practice kipping pull up/ chest to bar Practice kipping TTB
Strict pull ups 10-8-6-4-2 Or 7-6-5-4-3 Or 5-4-3-2-1 (Slow negatives) *Add weight progressively
15' EMOM A. x kipping pull ups B. x kipping TTB C. 40 DU/ 60 SU
Week 31

Power-Up

Powerlifting: 29 June 2021

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press
7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row
3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up
3 | 12-20 | 2"
Week 30

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