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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
26 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 September 2022

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max

B. 3 Rounds for time of

25 m Double DB/KB Front Rack Lunge
25 Pull Ups

Power-Up

Powerlifting: 27 September 2022

A. Back Squat 3 | 3-5x1 | '30-40 | 3-5" @ 90%

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

C1. Double Kettlebell Snatch 
3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90

It’s Gymnasty

Gymnastics: 27 September 2022

WOD
19 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2022

A. Thruster
5 | 5 | 2"
*Looking at 85-90% from last weeks 3 rep
B. 13 minute AMRAP of
1 Wall Walk
1 Legless Rope Climb
1 Rope Climb
*Athlete to add 1 Wall Walk each round

Power-Up

Powerlifting: 20 September 2022

Week 51

It’s Gymnasty

Gymnastics: 20 September 2022

Week 51

WOD
12 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 September 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. Handstand Technique Work

*Experienced athletes to work on HS holds

C. 12 minute Alternating EMOM of

1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg

Power-Up

Powerlifting: 13 September 2022

It’s Gymnasty

Gymnastics: 13 September 2022

Week 50

WOD
07 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2022

A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"

B. 20 minute EMOM of

1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists

Power-Up

Powerlifting: 8 September 2022

A. Front Squat 2 | 3-5 x 1 | '30 | 3" @ 90%

B1. Deadlift 
3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

It’s Gymnasty

Gymnastics: 8 September 2022

STRENGTH
1min ON/ 1min OFF x 6 sets (12min)
10/8 cal ski Max reps strict
HSPU in remaining time

SKILL
50 DU
10m hsw
40 DU
10m hsw
30 DU
10m hsw
20 DU
10m hsw
10 DU
10m hsw

Scale 1: 5m hsw
Scale 2: 10 attempts walk to the wall
Scale 3: 4 wall walks

WOD
15 minute AMRAP of:
15/12 cal row
15 ctb
15 burpee box jump over

WOD
05 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 September 2022

A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here

B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls

Power-Up

Powerlifting: 6 September 2022

A. Back Squat 10minute EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

It’s Gymnasty

Gymnastics: 6 September 2022

Week 49

WOD
31 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2022

A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"

B. 20 minute Alternating EMOM of

1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4

Power-Up

Powerlifting: 1 September 2022

A. Front Squat 2 | 5-7 x 1 | '30 | 3" @ 85%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2 Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

It’s Gymnasty

Gymnastics: 1 September 2022

STRENGTH For quality 12/9/6/3 strict HSPU strict TTB 14' TC
SKILL 10min hsw practice
WOD 2 sets each for time: 10 TTB 10 pistols 2 rope climbs 10m HSWalk 2 rope climbs 10 pistols 10 TTB Rest 3' between sets ☆ Scale 10m hsw with 4 wall walks

WOD
29 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2022

A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week

B. 2 Rounds for time of

30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes

Power-Up

Powerlifting: 30 August 2022

A. Back Squat 10min EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

It’s Gymnasty

Gymnastics: 30 August 2022

STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes

SKILL
8min bar MU/ CTB/
pull up practice for the wod

WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'

For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups

☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB

WOD
22 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 August 2022

A. Power Cleans 5 | 4 | 2"
*Intent is to complete sets at 88-92% of 3 rep max

B. 3 second Paused Hang Power Cleans 
4 | 3 | 90" (50-60%)

C. 5 rounds of 2 minutes on/2 minutes off of:

12 Double Dumbbell Box Step Overs 22.5/15 kgs
then in remaining time max effort of Row Calories

It’s Gymnasty

Gymnastics: 23 August 2022

Power-Up

Powerlifting: 23 August 2022

A. Back Squat 10min EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

WOD
15 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 August 2022

A. 5 Rounds for Quality of
8L/8R 1/2 Kneeling Kettlebell Press
10 Parallette Dips/Feet Elevated Push Ups
8L/8R 1/2 Kneeling Kettlebell Press
* Commence a new set every 3:00

B. 11 minute AMRAP

Buy in 1500/1350 m Ski
then in remaining time AMRAP of
6 Hang Power Snatch 50/35
12 Burpees over Barbell

It’s Gymnasty

Gymnastics: 16 August 2022

Power-Up

Powerlifting: 16 August 2022

A. Power Snatch 10 min EMOM 1 Power Snatch @ 80-85%1RM

B. Back Squat
 3-5 | 2-5 | 3" in tempo 4-2-X-1

C1. Push Press 3 | 5-8 | 2"
C2. Chin-up 3 | 5-8 | 2"

WOD
08 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 August 2022

A. 5 Rounds for Quality of
8 Strict Press
10 Parallette Push Ups/Push Ups
8 Strict Press
* Commence a new set every 3:00

B. 10 Rounds of 1 minute on/1 minute off, of:

Rowing 10/7 Calories
then max effort Wall Balls in remaining time
*These are all out sprints

It’s Gymnasty

Gymnastics: 9 August 2022

Week 45

Power-Up

Powerlifting: 9 August 2022

Week 45

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