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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
01 February 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 February 2023

A1. Double Dumbbell Bench Press
5 | 10 | 0"

A2. Kettlebell Gorilla Rows
5 | 16 | 3"

B. 2 x 9 minute AMRAPS of
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
50 Double Unders
Rest 4:00 Between sets

Power-Up

Powerlifting: 2 February 2023

A. Pause Front Squat
10 min EMOM 1 rep @ 80-85%

WOD
25 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 January 2023

A. Kettlebell Turkish Get Up 5 | 5 L and 5 R | 3"

B. 3 Rounds of 6 minutes on/2 minutes off

45/35 Calorie Ski
45/35 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20 "

Power-Up

Powerlifting: 26 January 2023

A. Front Squat
5 reps @ 70%
3 reps @ 80 %
1 rep @ 90 %
3 reps @ 85%
3 reps @ 85%

B1. Farmer Handle Deadlift 
3 | 3-5 | 2"
B2. Bench Press 3 | 3-5 | 2"

C. Buddy WOD

200 Double Kettlebell Swings for time 2x24/16kg
EMOM 5x Shoulders to Overhead

WOD, CrossFit, CrossFit Motivation, Motivational Quote, Amsterdam, Community, Athlete, CFA, CrossFitAmsterdam, oudzuid, karperweg39, fitness, fitness motivation, Amsterdam CrossFit, Fit Quote, Gym, Workout, get fit, bestcommunityever, fitness, blackandwhi
DROP IT LIKE IT'S HOT
11 January 2023 | by CrossFit Amsterdam
WOD
05 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 December 2022

A. Low Hang Snatch 5 | 3 | 2"

B. Low Hang Snatch + Overhead Squat 5 | 1 | 90"

C. 15 minute AMRAP of:
5 Wall Ball
5 Kettlebell Swing
5 Box Jumps
*Add 5 Reps each round

Power-Up

Powerlifting: 6 December 2022

A. Back Squat
Set 1: 5reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 1 rep @ 90%
Set 4: 3 reps @ 85%
Set 5: 5 reps @ 80%
* all in controlled slow eccentrics

B. Deadlift 3 | 5 | 3"@75%

C1. 1.5 Bench Press5 | 3-5 | 2"
C2. Gorilla Row 5 | 10 | 2"

WOD
25 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2022

In Partners 25 minute AMRAP:
25 Bar Muscle Ups
25 Calorie Ski Erg/Echo Bike
25 Burpee Box Jump Over 30/24"
25 Calorie Ski Erg/Echo Bike
25 Heavy Kettlebell Swings
25 Calorie Ski Erg/Echo Bike

WOD
19 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 November 2022

A. Weighted Strict Pull Up
Find heavy 3 rep in 15 minutes

B. Weighted Dip

Find heavy 3 rep in 15 minutes

C. 8 Rounds of 1 min on / 1 min Off of:

10 Box Jump Overs 24/20 "
10 Kettlebell Swings 24/16 kg
then, in remaining time max effort Pull Ups

Slow is smooth, smooth is fast

Olympic Weightlifting: 20 November 2022

A. Snatch DL + Snatch Pull
4 x ( 1 + 1)

B. Muscle Snatch + Snatch Balance
3 x (2 + 2)
2 x (1 + 1)

C. Power Snatch into OHS

2 x (3)
2 x (2)

D. Snatch

Max Out

WOD
30 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2022

A. 1 x Pause Back Squat + 3 Back Squat 6 | 1 | 3"
*Find a heavy complex in 6 sets

B. 15 minute AMRAP with Ascending Reps

3 Double Kettlebell/Dumbbell Hang Snatch
3 Calorie Row
*Add 3 reps every round

WOD
18 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2022

A. Find a heavy Squat Clean for the day in 15 minutes

B. Squat Clean @ 80% of Part A 
2 | 3 | 90 "

C. 2 minutes on for 5 Rounds (No Rest Between Sets)

14 Wall Balls
14 Box Jump Overs 24/20"
then in remaining time max effort Kettlebell Swings 24/16 kg

*Note athlete must complete WB and BJ before starting swings

WOD
10 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 October 2022

A. 20 minutes to find a Heavy 3 rep Deadlift

B. 16 minute Alternating EMOM of

1st Minute - 16/12 Cal Echo Bike
2nd minute - 12 Double Kettlebell Hang Power Snatch
3rd minute: Max Effort Burpee Box Jump Overs 30/24"
4th minute: Rest

Power-Up

Powerlifting: 11 October 2022

A. Back Squat Work up to new 1RM

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

WOD
03 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 October 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 0"
A3. Plate Halo 4 | 20 | 3 "


B. 20 minute EMOM of

1st minute : 1 - 6 Parallel Bar Traverse + 3 -5 Bar Dips
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 10 -16 Shuttle Runs
5th minute - 20 Wall Balls

Power-Up

Powerlifting: 4 October 2022

A. Back Squat 3 | 1-3x1 | '30-40 | 3-5" @ 90-95%

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

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