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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
11 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 July 2022

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

B. pull-ups strict into kip
3 | 5-8 + ME | 2"

C. 4 rounds, 3 minutes on: 1 minute off, of:

400 m run + movement x (see below)
round 1: x = handstand push-ups
round 2: x = pull-ups
round 3: x = ab-mat sit-ups
round 4: x = push-ups

Power-Up

Powerlifting: 12 July 2022

A. Farmer Handle Deadlift 3 | 2-5 | 3"

B1. Barbell Row 
3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"

C1. Split Squat 
3 | 6-10 L/R | '90
C2. Standing Dumbbell Press 3 | 6-10 L/R | '90

It’s Gymnasty

Gymnastics: 12 July 2022

STRENGTH
4 rounds of:
10-15 strict TTB
30" L-sit hold on parallettes
2' rest between sets

SKILL
8' kipping HSPU + butterfly pull up/CTB for the workout

CONDITIONING
10 rounds for time:
8 CTB 8 kipping HSPU 8 box jump overs

WOD
28 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 May 2022

A. L-sit reverse tabata

B. Hollow rocks tabata


B. In Buddies, 5 rounds of:

2 minutes ME cal Ski-erg
2 minutes sled drag anyhow

1 minute rest

WOD
14 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 May 2022

A. Romanian Deadlift 3 | 5-8 | 2"

B. Handstand walk practise


C. 3 rounds of:

Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

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

WOD
30 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 May 2022

A. 10 EMOM 1 rope climb

B. 15 minute of Handstand walk


C. Tabata special

1) reverse tabata L-sit hold, (8 rounds of 10 sec work, 20 sec rest)
2) Tabata squats (normal tabata, so 8 rounds of 20 sec work, 10 sec rest)
3) Tabata push-ups
4) Tabata lunges

WOD
20 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2022

A. Romanian Deadlift 3 | 8 -12 | 2"

B. 5 minute AMRAP of:

50 Double unders
5 Burpees

rest 3 minutes

7 minute AMRAP of:
15/12 cal row
10 sumo deadlift high pulls 40/30 kg

Power-Up

Powerlifting: 21 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" (80-90-80% wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 21 April 2022

Skill/Tech work on:
RING MU practice
EMOMx 9 alt
1) 30'' low ring transitions
2) 30'' banded ring MU
3) 30'' jumping ring MU
Then 3 minutes to attempt ring MU

Strength:
12' EMOM
1) x strict TTB
2) x strict HSPU
3) 30'' L-sit hold on parallets
4) Rest

G-WOD:
2 ROUNDS FOR TIME
30 DU
2 legless rope climb
20m hsw / 20 attempts / 8 wall walks
3 rope climbs
30 DU
Rest 3' between sets

WOD
05 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 March 2022

A. Snatch technique work 20 minutes @max70%

B. Tabata '20 | 8 | '10 with 3 min rest between tabata's

1) L-Sit hold
2) KB Goblet squats
3) Hollow Rock
4) One Arm KB Thrusters(switch side after '20)

WOD
29 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 November 2021

A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"

B. 12 minute EMOM of:

Odd minute: 12-15 Cal Row
Even minute: 20 Kettlebell Swings

Power down... :(

No Powerlifting & Gymnastics

Unfortunately due to the Government restrictions we can't give any Specialty Classes for the upcomming three weeks. 

BENCHMARK
19 July 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 20 July 2021

A. Split Squat 2 | 6L+6R | '90

B. KB Turkish Get-ups 2-3 | 6L+6R | '90

Cindy

20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

rest 5 minutes

Power-Up!

Powerlifting: 20 July 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Press 
7 | 3 | 2" in tempo 3-1-1-1

C1. Pull-up 
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"

Let's get Gymnasty...

Gymnastics: 20 July

A. Strength Work:
Weighted Chin-ups 5 | 3| 

Ring Strength,
10x alternating EMOM of 30 seconds on/ 30 seconds off, of:
- Top Ring isometric Holds
- Bottem of Ring hold 

B. Tech/ Skill Work: 
Butterfly/ Kipping progressions or jumping Bar MU's

C. Conditioning:
10 rounds for time of
20 DU's 
3 Pull Ups/ Chest to Bar/ Bar Mu's

WOD
07 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 July 2021

A. Split Squats 2 | 8-12 | '90

B. L-Sit reverse Tabata/Hollow Hold

C. 15 minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats

Power-Up

Powerlifting: 8 July 2021

A. Front Squat 3-5 | 2 | 3" in tempo 4-1-1-1

B. Deadlift 3-5 | 5-8 | 3" in tempo 4-1-1-1

C1. Bench Press 3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1

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