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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 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 April 2022

A1. Bench press 3 | 5 | 0"
A2. strict Pull-ups 3 | ME | 3"

B. for time:
800 m Run
50 Double unders
10 minute Row
50 Double unders
5 minute Ski-erg
50 Double unders
5 minute echo Bike
50 Double unders

It’s Gymnasty

Gymnastics: 28 April 2022

Skill/tech work
8 min to work on handstand holds

Strength work:
Tempo strict TTB to parallel+hold
4 sets of 5 TTB (5" up 5" down 5'' hold)
Strict pull ups with double hold
4 sets of 5-8 strict pull ups
5" pause on eye height and 5" above bar

G-wod:
3 sets of: AMRAP 5'
12/8 cal bike/ski
10 (deficit) HSPU
12/8 cal bike/ski
max ring MU in the remaining time
- Rest 90" between sets

Power-Up

Powerlifting: 28 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" 80-92.5-85%wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

WOD
25 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 April 2022

A1. Dumbbell Bench press 3-5 | 8-12 | 0
A2. Gorilla rows 3-5 | 8-12 | 3"

B. 5 rounds for time of:

200 m Run
10 Burpees

It’s Gymnasty

Gymnastics: 26 April 2022

Skill/ Tech work:
6' EMOM
1) 3-10 bar MU
2) 3-10 strict hspu

3' rest

6' EMOM
1) 10-20 chest to bar
2) 10-20 kipping hspu

Strength work
3 rounds of
30" top of the ring hold
30" bottom of the ring hold
30" false grip hang

G-WOD
In teams of 3, work rest 1:3
CHIPPER FOR TIME
30 cal row - 30 TTB - 15 BBJO
20 cal row - 20 TTB - 15 BBJO
10 cal row - 10 TTB - 15 BBJO
TC 16'

Power-Up

Powerlifting: 26 April 2022

A. 3-Position Snatch Build up in 20 min

B. Back Squat/ Front Squat*

8/5 reps @ 65/60%
8/5 reps @ 70/70%
6/5 reps @ 80/75%
6/5 reps @ 85/80%
* First all Back Squat Sets, Then Front Squat

C1. Pull-up 
3 | 6-10 | '90
C2. Dip 3 | 6-10 | '90

WOD
20 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2022

A. Romanian Deadlift 3 | 8 -12 | 2"

B. 5 minute AMRAP of:

50 Double unders
5 Burpees

rest 3 minutes

7 minute AMRAP of:
15/12 cal row
10 sumo deadlift high pulls 40/30 kg

Power-Up

Powerlifting: 21 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" (80-90-80% wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 21 April 2022

Skill/Tech work on:
RING MU practice
EMOMx 9 alt
1) 30'' low ring transitions
2) 30'' banded ring MU
3) 30'' jumping ring MU
Then 3 minutes to attempt ring MU

Strength:
12' EMOM
1) x strict TTB
2) x strict HSPU
3) 30'' L-sit hold on parallets
4) Rest

G-WOD:
2 ROUNDS FOR TIME
30 DU
2 legless rope climb
20m hsw / 20 attempts / 8 wall walks
3 rope climbs
30 DU
Rest 3' between sets

WOD
19 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 April 2022

A1. One arm Dumbbell Bench Press 3 | 8L + 8R | 0"
A2. Dumbbell Row 3 | 8L + 8R | 2"

B. 21-15-9 reps for time of:

Clusters 60/ 40kg
Toes to Bar
Burpee Box Jumps 24/20 inch

WOD
15 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 April 2022

In Buddies (teams of 2)
You go, I go!

30 rounds for time of:
5 dumbbell thrusters 22,5/ 15 kg
5 dumbbell push jerks
5 burpees over the dumbbell

WOD
13 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 2022

A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch

B. 3 rounds for time of:

Row 500 meters
21 hang power snatches 35/25 kg

Power-Up

Powerlifting: 14 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2"

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 14 April 2022

Tech/Skill work on:
Handstand walk practice
Spend 10 minutes on hsw drills
Scale: kick to handstand+handstand hold drills

Butterfly pull up/ ctb practice

Spend 6min. on butterfly practice

Strength:
Max set: pull up/ ctb/ bar MU
If no more than 8 kipping pull ups:
Then work on strict/ assisted pull up
2'rest

Every 90 sec. x 6 sets:
50-60% of max reps

WOD:
4' AMRAP
20/15 cal row - 5 wall walks - max reps TTB

1' rest

4' AMRAP
20 TTB - 20/15 cal row - max reps wall walks

1' rest

4' AMRAP
5 wall walks - 20 TTB - max cal row

WOD
06 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 April 2022

A. Snatch Complex of:
1 Snatch Grip Deadlift
1 Power Snatch

B. 25 minute EMOM

1 Hang Squat Snatch

Power-Up

Powerlifting: 7 April 2022

A. Front Squat Build up to 1 RM

B. 1.5 Deadlift 
5 | 5 | 3"

C. Bench Press 
10 | 3 | 2" @ 80%

D1. Split Squat 
3 | 5L/R | '90
D2. Hip Thrust 3 | 5 | '90
D3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

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
30 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 March 2022

A. 3 position Snatch Complex of:
1 High hang (squat) Snatch
1 Hang (squat) Snatch
1 (squat) Snatch

B. 3 rounds for time of:
15/12 Cal Row
15 Toes to Bar
10 Squat snatches 40/30 kg
15 Toes to Bar
15/12 cal Row

rest 3 minutes between rounds

Power-Up

Powerlifting: 31 March 2022

A) Segment Power Clean + Push Press 5 | 2 | '90 @ 70%1RM

B) Speed Squat 8-12 | 3 | '60 @ 65%1RM

C1) Bench Press 3 | 3-5 | '90
C2) Dumbbell Row 3 | 3-5 L/R | '90

D) Hip Thruster 3 | 5 | 3"

WOD
23 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 March 2022

A. 3 position Snatch Complex of:
1 (squat) Snatch
1 Hang (squat) Snatch
1 High hang (squat) Snatch

B. for time:

50 alt. DB Snatches 22,5/ 15 kg
25 Burpees over the dumbbell

rest 2 minutes

25 burpees over the dumbbell
50 alt. DB Snatches 22,5/ 15 kg

Power-Up

Powerlifting: 24 March 2022

A) Power Clean + Push Press Build up to Heaviest Reps

B) Speed Squat 8-12 | 3 | '60 @ 60%1RM

C1) Bench Press 3 | 3-5 | '90
C2) Dumbbell Row 3 | 3-5 L/R | '90

D) Hip Thruster 3 | 5 | 3"

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