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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
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
01 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 July 2021

4 Rounds Fight Gone Bad Style of 1 minute on 10 seconds off, of:
1st minute: Burpees
2nd minute: Power Snatches 40/25 kg
3rd minute: Box Jumps 24/20 inch
4th minute: Thrusters 40/25 kg
5th minute: Pull Up/Chest to Bar
6th minute: Rest

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
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

WOD
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pulls + 2 Squat Snatches + 2 Overhead Squats 7 | 1 | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds 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

Tech work:
Practice kipping Pull-up/ Chest to Bar
Practice kipping Toes to Bar (TTB)

Strength work:
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

Conditioning:
15 minute EMOM of:
A. x kipping pull ups
B. x kipping TTB
C. 40 DU/ 60 SU

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"

WOD
23 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 June 2021

A1. Benchpress 5 | 7 | 0"
A2. Half Kneeling DB Press (L) 5 | 10 | 0"
A3. Half Kneeling DB Press (R) 5 | 10 | 0"
A4. Double Dumbbell Bent Over Row 5 | 10 | 2"

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

1st Minute: Double Kettlebell Overhead Carry
2nd Minute: Ab Mat Sit Up
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories

Power-Up

Powerlifting: 24 June 2021

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

B1. Press 
3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1

C1. Romanian Deadlift 
3 | 6-10 | '90 in tempo C-0-1-1
C2. Dumbbell Bench Press 3 | 6-10 | '90 in tempo C-0-1-1

WOD
21 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 June 2021

A. For Quality!
7 sets of every two minutes on the two minutes: 

1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

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

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

It’s Gymnasty

Gymnastics: 22 June 2021

Week 30

Power-Up

Powerlifting: 22 June 2021

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

B1. Bench Press 
3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Barbell Row 3-5 | 10 | 2" in tempo 3-1-1-1

C1. Split Squat 
3 | 5L+5R | '90 in tempo C-1-1-1
C2. Yoke Press 3 | 10 | '90 in tempo C-1-C-1

WOD
16 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 June 2021

A1. Dumbbell Bench Press 5 | 8 | 0"
A2. Barbell Bent Over Rows 5 | 10 | 0"
A3. Strict Pull Up 5 | Max Effort | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Double Kettlebell Front Rack Carry
2nd minute: Ski Erg Calories
3rd minute: Sled Drag
4th minute: Echo Bike Calories

Power-Up

Powerlifting: 17 June 2021

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

B1. Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1

C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Ring Dip 3 | 6-10 | '90 in tempo C-0-1-1

WOD
09 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 June 2021

A1. Benchpress 5 | 7 | 0"
A2. Single Ring Upright Row 5 | 10 | 0"
A3. Single Leg Dumbbell RDL 6 L/ 6 R | 3"

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

1st Minute: Farmer's Carry
2nd Minute: Sandbag Bearhug Hold
3rd Minute: Ski Erg Calories
4th Minute: Sled Drag

Power-Up

Powerlifting: 10 June 2021

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

B1. Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1

C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Dip 3 | 6-10 | '90 in tempo C-0-1-1

WOD
02 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 June 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

LET’S GET PHYSICAL

Powerlifting: 3 June 2021

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

B1. Press 
3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 5 | 2" in tempo 3-1-1-1

C1. Romanian Deadlift 
3 | 6-10 | '90 in tempo C-0-1-1
C2. Dip 3 | 6-10 | '90 in tempo C-0-1-1

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