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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
08 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 9 January 2021

A. |Bodyweight|
12 Rounds 1:30 on/ 0:30 off, for Reps of:

10 Up Downs
20 Jumping Lunges
Then max effort Jumping Squats

B. |Odd object|
12 Rounds 1:30 on/ 0:30 off, for Reps of:

10 Alternating Kettlebell/Dumbbell Hang Clean and Jerk
20 Jumping Lunges
Then max effort Jumping Squats

C. |Barbell option|
12 Rounds 1:30 on/ 0:30 off, for Reps of:

10 Barbell Deadlift
20 Jumping Lunges
Then max effort Jumping Squats

WOD
05 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 6 January 2021

A. |Bodyweight option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Mountain Climbers
30 Burpees

B. |Odd weight option|18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Double Dumbbell/Kettlebell Thruster
30 Burpees

C. |Barbell option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Overhead Squats
30 Burpees

be comfortable with the uncomfortable…

Mobility: 6 January 2021

"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

Don't worry if you missed out... All sessions will be recorded!

WOD
02 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 3 January 2021

*No Zoom sessions on Sundays

Option A | Sunday Runday |
4 Sets of
2:30 @ Moderate Pace
2:00 @ Easy Pace
1:00 @ Fast Pace
2:00 @ Easy Pace
0:30 @ Sprint PAce
2:00 @ Easy Pace

Option B | Odd Object Sunday |
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Unbroken Reps of:
Kettlebell Swing/ Hanging DB Power Clean

Option C | Bodyweight Sunday |
2 x 7 minute AMRAP's of:
Burpees!

note: rest 3 minutes between rounds

WOD
20 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 21 December 2020

"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded. 

Option A | Barbell |
For time, of:
100 Hang Power Cleans
100 Shoulder to Overhead
Every 2 minutes including 0:00 perform 8 Burpees!

Option B | Odd Object |
For time, of:
100 Dumbell/Kettlebell Shoulder to Overhead (5R/5L)
100 Dumbbell/Kettlebell Goblet Squat
Every 2 minutes including 0:00 perform 8 Burpees!

Option C | Bodyweight |
For time, of:
100 Chair/Fixed Object Dips
150 Sit Ups
Every 2 minutes including 0:00 perform 8 Burpees!

be comfortable with the uncomfortable…

Mobility: 21 December 2020

"ZOOM-IN" in at 08:00 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.

WOD
19 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 20 December 2020

Option A - Sunday Runday
2 sets of:
5 minute Run @ Moderate pace
1 minute rest
2 minute Run @ Fast pace
1 minute rest
3 minute @ Moderate pace

note: Rest 3 minutes between sets

Option B - Odd Object Sunday
5-10-15-20-25-30-35-40-35-30-25-20-15-10-5 Unbroken Reps of
Kettlebell Swings/ Hanging DB Power Cleans

*No Zoom sessions on Sunday

WOD
17 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 18 December 2020

"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live!
Don't worry if you missed out... All sessions will be recorded. 

Option A | Bodyweight | Re-Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats

Option B | Odd object| Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats
5. Kettlebell Swings

Option C | Barbell | Testing Friday!
Each movement is for 5 minutes with 5 minutes rest after.
1. Push Ups
2. Sit Ups
3. Burpees
4. Air Squats
5. Barbell Hang Power Cleans/ DB Hang Power Clean & Jerks

be comfortable with the uncomfortable…

Mobility: 18 December 2020

"ZOOM-IN" in at 08:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
14 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 December 2020

And just like that, thanks to the government, we're closed again...

Today you'll receive a newsletter with our course of action and our plan to keep you as fit as possible throughout the coming weeks. Hang in there guys! We'll get through this together, once again. 

Big virtual hug from your coaches! 

WOD
07 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 December 2020

A. Strict Press
6 | 2 | 2"

B. 3 Rounds for time of:
Row/ Run 400m
15 Devils Press 22.5/ 15 kg or 15 Kettlebell Swings 32/ 24 kg
15 Chest to Bar Pull Ups

It’s Gymnasty

Gymnastics: 8 December 2020

A. Tabata Hollow Body

B. PVC Lifts from Superman Hold
4 | 10 | 1"

C. Kick-up into L-sit handstand
5 | 3 | 1"

D. Shoulder Taps (into Hip Taps)
3 | 8 (4L+4R) | 2"

E. KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 8 December 2020

A. Muscle Snatch
5 | 3 | 2"

B. Back Squat
3-5 | 5-8 | 3" in tempo 4-0-X-1

C1. Bench Press
5 | 5 | 0" in tempo 3-0-1-1

C2. Bent Over Dumbbell Row
5 | 6-10 | 3" in tempo 3-0-1-1

WOD
04 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 December 2020

A. Double Kettlebell Front Rack Squats
6 | 12 | 2"

B. 12 minute AMRAP of:
15 Thrusters 40/30 kg
45 Double Unders
15 Chest to Bar Pull Ups
45 Double Unders

 

WOD
20 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 November 2020

A. Double Kettlebell Front Rack Squats
6 | 10 | 2"

B. 2 x 7 minute AMRAP's of:
AMRAP 1
5 Power Snatch 60/45 kg
10 Calorie Ski Erg
20 Push Ups

AMRAP 2
5 Rope Climbs
10 Push Ups
20 Wall Balls

note: work in pairs, swap AMRAP's after each 7 minutes and rest 3 minutes between AMRAP's

Just lift odd shit

Strongman: 21 November 2020

A. Muscle Snatch
4 | 2 | '90 @ 80%1RM

B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1

C. Buddy WOD, 20 minute EMOM of:
1st minute: Thrusters 60/ 45 kg
2nd minute: Strict Pull-ups
3rd minute: Dips
4th minute: Russian Kettlebell Swings 32/24kg
5th minute: Rest

note: You work for 30 sec. ME, I work for 30 sec. ME.

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