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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
12 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 October 2021

A. Press to Push Press* 2-4 | 5-8 | 2"
*after your Press (5-8 reps) make 3 Push Presses

B. 27*21*15*9 Reps for time of:

Double Dumbbell / KB Box Step Overs 2x 22,5/ 15kg
Dumbell / Kb Push-Ups
* 50 Double Unders

TC: 21 minutes

WOD
06 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 October 2021

A 1. Strict Pull Ups 3-4| 8-12 | 0
A 2. Push Ups 3-4 | ME | '120-180

B. 5x 500 meter Row

After each set perform 5 burpees over the rower
Rest is 1:1

Power-Up

Powerlifting: 7 October 2021

A. Power Clean + Push Press
Find a heavy set, then:
5 | 3 | 2" @ 80-85%

B. Front Squat 
3 | 3-5 | 3" in tempo C-0-X-1

C1. Pull-up 
3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"

WOD
26 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 September 2021

A1. Kneeling one Arm KB Press 2-4 | 8L + 8R| '0
A2. Bent over one arm KB Row 2-4 | 12L + 12R| 2"

B. For time:
20 Cal Row
30 Toes-to-Bars
40 Single-arm Dumbbell Snatches
50 Dumbbell Box Step-overs
40 Single-arm Dumbbell Snatches
30 Toes-to-Bars
20 Cal Row

WOD
11 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2021

A. KB Windmill 3 | 6 L + 6 R | '90

B. 12 minute Kettlebell Complex ladder, increasing in reps:

1 L + 1 R - 2 L + 2 R - 3 L + 3 R ... of:
1 Russian KB Swing
1 KB Clean
1 KB Squat
1 KB Press
1 KB Snatch

WOD
08 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 September 2021

A1. DB Bench Press 4 | 8-12 | 0 in Tempo 2-0-X-1
A2. KB Gorrila Rows 2-4 | 8-12 | 3" in Tempo 2-0-X-1

B. 2 Rounds of 4 minutes on/ 2 minutes off, of:

600/ 500m Row in remaning time ME Calories on Ski-erg
600/ 500m Row in remaining time ME Calories on Echo Bike

Power-Up

Powerlifting: 9 September 2021

A. Clean Pull 5 | 3 | 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. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Dips 
2 | ME | '90

WOD
05 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 September 2021

A. Pistol variant: One legged Box Squat
2-4 | 8-12 | '90 in tempo 2-0-X-1

B. One Arm KettleBell Press
4 | 5-8 | 2" in tempo 1-0-1-0

C. 16 minute AMRAP of:

10 Alternating Front Rack Lunges 45/30kg
10 Burpees over the Bar
10 Hang Power Cleans 45/30kg

WOD
03 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 September 2021

A. Handstand practise (walk, free stand)

B. 21* -15* -9* -3* -9* -15* -21* Reps for time, of:
Burpees over the Bar
Thrusters 45/30 kg
* = Overhead Hold Bumperplate 20/10 kg

note: You perform 21 Reps then I'll perform 21 Reps etc.
While one athlete works the other athlete holds a Bumperplate over his/ her head (static hold)

Just lift odd shit

Strongman: 4 September 2021

A. Deadlift Build up to your 3RM

B. Push Press

Build up to a heavy 5 RM

C. Buddy WOD
6-10 rounds for time of:
10 x 1 single arm KB swing Snatch L 24/16kg
10 x 1 single arm kb swing Snatch R
10 m Suitcase Carry L @ 3/4 BW
10 m Suitcase Carry R

Note: You do a round, I do a round
TC = 20min

WOD
19 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 August 2021

A. 20 minute AMRAP of:
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32/24 kg

Level 3 - Rx
Level 2 - 1 RMU/4 HSPU/24 and 16 kg KB
Level 1 - 2 Strict Pull Ups/4 HSPU/24 and 16 kg KB

B. 2 minute AMRAP of:
Echo Bike Calories

WOD
12 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 August 2021

A. 12 minute AMRAP of:
10 Double KB Hang Clean and Jerks
200 m Run
5 Bar Muscle Ups

rest 3:00 minutes 

B. 12 minute AMRAP of:
10 Double Dumbbell Front Rack Squats
200 m Run
10 Handstand Push Ups

WOD
24 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 July 2021

A. Turkish Kettlebell Get Ups
6 | 3L + 3R | 3"

B. 3 Rounds of:
0:00 - 3:00 400m Run then max effort Double Unders
3:00 - 4:00 Double DB/KB Thrusters
4:00 - 5:00 Pull Ups
5:00 - 6:00 Rest
note: Score is total of Reps on your Double Unders, Thrusters and Pull Ups combined

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