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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
22 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"

B. for time:

*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups

It’s Gymnasty

Gymnastics: 23 June 2022

STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible

SKILL
19' movement practice for the workout

WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups

Rest 90" between sets
*Scale reps if needed

Power-Up

Powerlifting: 23 June 2022

A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"

WOD
20 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders

rest 2 minutes between rounds

It’s Gymnasty

Gymnastics: 21 June 2022

STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible

SKILL
12' to accumulate max handstand walk distance
Or obstacle course

WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees

Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees

Time cap 16'

Power-Up

Powerlifting: 21 June 2022

A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets

B. Victory Raise 
3 | 8-10 | 2"

C1. Push Press 
3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1

WOD
06 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 June 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. 6 rounds of:

1 minute on/ 1 minute off, of:
9-7 cal ski-erg
max effort shoulder to overhead 40/30 kg

Power-Up

Powerlifting: 7 June 2022

A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
3/4 reps @ 70/75%
2/4 reps @ 80/80%
2/4 reps @ 90/85%
1 @ 95%
* First all Back Squat Sets, Then Front Squat

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

C1. Decline Floor Press 
3 | 3-5 | '90 in tempo 3-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo 3-1-X-1

WOD
01 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 June 2022

A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"

B. EMOM till failure of:

minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees

after every round add 1 rep to each movement

It’s Gymnasty

Gymnastics: 2 June 2022

STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase

SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips

WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row

TC. 14'

Power-Up

Powerlifting: 2 June 2022

A. Muscle Clean + Strict Press Build up to heavy rep

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%

TC: 20 min, rest as needed

C. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM

D. Sled Drag Back Ward

10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2

WOD
30 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. increasing Kettlebell Snatch Ladder (2-2, 4-4, 6-6... etc until failure)

rest 3 minutes then start, where you finished only now a decreasing ladder

It’s Gymnasty

Gymnastics: 31 May 2022

STRENGTH
12' EMOM alt
1) x reps strict TTB
2) x reps strict HSPU

SKILL
10' CTB/MU practice

WOD
3 rounds of:

3-4 ring/bar MU OR 6-8 CTB
10m hsw
75 DU
10m hsw
3-4 ring/bar MU OR 6-8 CTB
3' rest between sets

TC 24'

Power-Up

Powerlifting: 31 May 2022

A. Back Squat/ Front Squat*
5/5 reps @ 65/60%
5/5 reps @ 70/65%
5/5 reps @ 75/65%
5/5 reps @ 80/65%
* First all Back Squat Sets, Then Front Squat

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

C1. Decline Floor Prees 
3 | 3-5 | '90 in tempo 3-1-X-1
C2. ?

WOD
23 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. 5-10-15-20-15-10-5 reps for time of:

Wallballs
Pullups
alt. DB Snatches 22,5/ 15 kg

It’s Gymnasty

Gymnastics: 24 May 2022

Focus on: ....

Power-Up

Powerlifting: 24 May 2022

A. Back Squat/ Front Squat*
5/5 reps @ 70/65%
5/4 reps @ 80/75%
2/4 reps @ 85/80%
3/4 reps @ 90/85%
1 @ 100%
* First all Back Squat Sets, Then Front Squat

B1. Push Press 
5 | 3-5 | 0" in tempo C-1-X-1
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

WOD
16 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. 10 rounds for time of:
3 Snatches 60/ 40 kg
3 Burpees over the bar

Power-Up

Powerlifting: 17 May 2022

A. Back Squat/ Front Squat*
6/5 reps @ 70/65%
6/4 reps @ 80/75%
3/4 reps @ 90/80%
2/4 reps @ 95/80%

* First all Back Squat Sets, Then Front Squat

B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

It’s Gymnasty

Gymnastics: 17 May 2022

WOD
09 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. For time:

10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

Power-Up

Powerlifting: 10 May 2022

A. Back Squat/ Front Squat*
8/5 reps @ 65/70%
6/4 reps @ 75/80%
4/3 reps @ 85/85%
4/3 reps @ 90/90%
* First all Back Squat Sets, Then Front Squat

B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

WOD
04 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 May 2022

A. Floor Press 3 | 8 | '90

B. Bench press
3 | 3-5 | 3"

C. Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters
Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.

It’s Gymnasty

Gymnastics: 5 May 2022

SKILL
4 sets of
20/15 cal row
max reps ring MU/ bar MU (unbroken set)
scale* pull up/ chest to bar

Rest 1min after every set


STRENGTH
3 sets of
3 ring pull ups (false grip)
3 ring dips
30'' L-sit hold after each set

Rest 90sec between sets

G-WOD
12' AMRAP of:
2 strict HSPU
4 rope climbs
8 TTB

Power-Up

Powerlifting: 5 May 2022

A. Deadlift 3 | 3-5 | 3"

B. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM

C1. Bulgarian Split Squat 
3 | 3-5 | '90
C2. Single Leg Hip Trust 3 | 3-5L/R |'90

D1. Parallettes Push-ups 
3 | 8-12 | '90
D2. Ring Row 3 | 8-12 | '90

BENCHMARK
02 May 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 3 May 2022

A1. (weighted) strict Ring dips 3 | 5-8 | 0
A2. Pull-ups strict 3 | ME |3"

"Fight gone bad"

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 35/25 kg
1 minute of box jumps 20 inch
1 minute of push presses 35/25 kg
1 minute of rowing (calories)

Rest 1 minute

It’s Gymnasty

Gymnastics: 3 May 2022

SKILL/TECH: 
Accumulate 40m HSW
Scale: 30 attempts walk to the wall
Advanced: 6 attempts obstacle walk

STRENTGH
10/8/6/4/2
Strict pull up
Strict TTB
*Superset
Rest as needed after each set of TTB

Time cap 12 minutes (including rest)

G-WOD
3 rounds for time of:
40 DU
15 deficit HSPU
30/23 cal ski

Time cap 15 minutes

Power-Up

Powerlifting: 3 May 2022

A. Muscle Snatch + Sots Press 3 | 1+ 5 | '60

B. Snatch 
10min EMOM 1 rep @ 80-85%1RM

C. Back Squat/ Front Squat*

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

D1. Press 
3 | 5 | 0"
D2. Arnold Press 3 | 5 | 0"
D3. Pass Troughs 3 | 10 | 2"

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