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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
19 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 October 2021

A. 8 minute EMOM Clean Complex of:
1 Power Clean
1 Hang Squat Clean
2 Squat Cleans

B. 15 minute AMRAP of:

25 Toes to Bar
50 Burpees
75 WallBalls

WOD
17 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 October 2021

A. Power Snatch 4-5 | 3 | '2
* after 3 Reps perform 1 Overhead Squat

B. EMOM for 14 minutes: 
odd minute: 4 Power Snatches
even minute: 12 Burpees over de Bar (facing)

WOD
16 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 October 2021

A. Front squats 5| 3x 1 1/4 | 3"

B. Every Minute On the Minute for 20 minutes, of:
10 Burpees over the Bar (facing)
10 Front Rack Stepping FW Lunges
10 Strict Pull Ups
10 Back Rack Stepping BW Lunges
10 Handstand Push Ups

WOD
09 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 October 2021

A. Split Squat 2-3 | 8L + 8R | '60

B. Technique work Split Jerk


C. 10 minute EMOM of:

odd minute: 4x 1 Power Clean & 1 Split Jerk (*L)
even minute: 4x 1 Power Clean & 1Split Jerk (*R)

Note: left foot front in your split jerk or right foot front

WOD
01 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 October 2021

A. On individual base:
10 EMOM of:
Odd minute: 5-10 Toes-To-Bar
Even minutes: 15-20 Abmat Situps

B. In Buddies

30 minute AMRAP of:
15 Push Ups
10 Jumping Lunges (L+R = 1)
5 Burpee Box Jumps 60|50 cm
Note: you do 1 round, I do 1 round.

Just lift odd shit

Strongman: 2 October 2021

Week 52

WOD
29 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 September 2021

A. 16 minute EMOM of:
odd minute: 2 Power Cleans (increase weight every round)
even minute: 12 - 15 Cal Row

B. 10 minute AMRAP of:

10 Dumbbell Hang Power Cleans
10 Dumbbell Push Ups

Power-Up

Powerlifting: 30 September 2021

A. Power Clean 5 | 2 | 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. Push-ups 
2 | ME | '90

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

BENCHMARK
23 September 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 24 September 2021

A. Handstand Walk practise

Chelsea

B. 30 minute EMOM of:
5 Pull Ups
10 Push Ups
15 Squats

WOD
22 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 September 2021

A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds

B. 10 EMOM of:
1 (Legless) Rope Climb

C. For distance:

4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg

score: total meters

Power-Up

Powerlifting: 23 September 2021

A. Power Clean 5 | 2 | 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. Push-ups 
2 | ME | '90

WOD
19 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2021

A. Empty Barbell Drills

B. 5 rounds of the following Snatch Complex:

1 Hip Snatch
1 Hang Snatch (at knee hight)
1 Snatch

C. 20 minute EMOM

odd minute: 2 Squat Snatches
even minute: rest

note: every odd minute try to increase weight till max of 80%</em

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