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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
20 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 September 2021

A. Back Squat 3-5 | 3-5 | 3" in tempo 1-0-1-0

B. 5 Rounds of:

3 Muscle Ups
6 Handstand Push Ups
9 High Box Jumps @70/ 60 cm

Power-Up

Powerlifting: 21 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. Dumbbell Bent Over Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Alternating Dumbbell Press 3 | 20 | '60

It’s Gymnasty

Gymnastics: 21 September 2021

Week 51

WOD
06 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2021

A. 10 min empty Barbell drils

B. Snatch Complex of:

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 
2 Squat Snachtes

D. Accessory Work; 
Static core holds (plank holds/ hollow holds/ arch holds e.a.)

Power-Up

Powerlifting: 7 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. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60

WOD
28 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 July 2021

A1. Strict Press 5 | 6 - 8 | 0"
A2. Single Leg Dumbbell RDL 5 | 8L + 8R | 3"

B. Alternating 18 minute EMOM of:
1st minute: 45 sec Chin Hold over Bar
2nd Minute: 12/10 Cal Row
3rd minute: 45 second Handstand hold against wall
4th minute: 12/10 Cal Ski Erg
5th minute: Hanging Tuck Hold
6th minute: 10 x 10m Shuttle Runs

Power-Up

Powerlifting: 29 July 2021

A. Front Squat 1-3 | 5-8 | 3" in tempo 4-0-1-1

B. Deadlift 
1-3 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

WOD
21 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 July 2021

A1. Bench Press 5 | 8 | 0"
A2. Double Dumbbell Overhead Hold 5 | 30 - 45 secs | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Ski Erg Calories
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag

Power-Up

Powerlifting: 22 July 2021

A. Front Squat 3-5 | 3-5 | 3" in tempo 4-0-1-1

B. Deadlift 
1-3 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

WOD
14 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 July 2021

A1. Back Rack Stepping Lunge 5 | 10 L/10 R | 0"
A2. Dumbbell Bench Press 5 | 12 - 18 | 3"

B. 4 Rounds for Cals of (Athlete choose machine)

1st minute: Easy 
2nd minute: Easy
3rd minute: Moderate
4th minute: Hard

Power-Up

Powerlifting: 15 July 2021

A. Front Squat 3-5 | 1-3 | 3" in tempo 4-0-1-1

B. Deadlift 
3-5 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

WOD
07 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 July 2021

A. Split Squats 2 | 8-12 | '90

B. L-Sit reverse Tabata/Hollow Hold

C. 15 minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats

Power-Up

Powerlifting: 8 July 2021

A. Front Squat 3-5 | 2 | 3" in tempo 4-1-1-1

B. Deadlift 3-5 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

WOD
30 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 July 2021

A1. Benchpress 5 | 7 | 0"
A2. Double Dumbbell Bent Over Row 5 | 10 | 0"
A3. Double Dumbbell Hammer Curl 5 | 10 | 3"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st minute: Echo Bike Calories
2nd minute: 10m Double Kettlebell Front Rack Carry
3rd minute: Sled Drag (Medium Weight)
4th minute: Alternating Leg V Sit Up

Power-Up

Powerlifting: 1 July 2021

A. Front Squat 3-5 | 1 | 3" in tempo 4-1-1-1

B. Deadlift 3-5 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 
3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

WOD
03 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2020

A. Seated Dumbbell Press
5 | 10 | 2"

B. 12 minute AMRAP of:
5 Chest to Bar Pull Ups
10 Wall Balls 20/ 14 lbs
30 Double Unders

Power-Up

Powerlifting: 4 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

B. Back Squat
3 | 5-8 | 3" in tempo 3-0-1-1

C1. Rotating Ring Push-Up
3 | 6-10 | '90 in tempo C-1-1-1

C2. Chin-up
3 | 6-10 | '90 in tempo C-1-1-1

WOD
17 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUT WOD: 18 June 2020

Strength Day

Part A - Weighted Elevated Front Foot Split Squat
5 | 8 (L + R =1) | 2"

note: Athlete to use DB/KB in Front Rack position

Part B - Weighted Strict Pull Up
5 | 5 | 2"

Part C - Floor Seated Dumbbell Press
5 | 10 | 2"

be comfortabele with the uncomfortable…

Mobility: 18 JUNE 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

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