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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
30 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 August 2021

A1. Strict Press 6 | 6 - 8 | 0"
A2. Elevated Feet Parallette Push Up/Push Up 6 | Max Effort | 2"

B. 4 Rounds for Time of:

15 m Double Dumbbell Lunge
75 Double Unders
20 Alternating Dumbbell Snatch

It’s Gymnasty

Gymnastics: 31 August 2021

Last day Pull-up cycle!

"TEST DAY"

Strength test:
1. 1 RM Weighted Pull-up in tempo 3-0-1-0
2. Max set strict Pull-ups (scaled: max set slow negatives in tempo 3-0-1-0)

Core:
TABATA Hollow Hold | Superman hold

Skill Test:
every 3 minutes (12 total)
1. max set TTB
2. max set Pull-ups
3. max set Chest to bar
4. max set Bar MU

Power-Up

Powerlifting: 31 August 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
29 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2021

A. 0 - 16 Minutes to Establish a Heavy for the day of: 4 rep Back Squat
B. 16 - 20 Minutes - Back Squat @ 80% of Part A 2 | 4 | 2"

B. 3 rounds of 3 minutes On/ 3 minutes Off, of:
21/18 Cal Ski
21 Wall Balls
then in remaining time max effort Burpee Box Jump Overs 30/24 "

Note: Athlete to be starting BBJO at 2:00 of each round

WOD
21 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 August 2021

A1. Strict Press 6 | 6 - 8 | 0"
A2. (Elevated) Feet Parallette Push Up/Push Up 6 | Max Effort | 2"

B. 4 Rounds for time of:

8 Hang Squat Clean 60/40 kg
12 Double Dumbbell Shoulder to Overhead
16 Double Dumbbell Box Step Over 24/20 "

WOD
20 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 August 2021

Buddy WOD
3 x 10 minute AMRAP of:


Station 1
100/90 Cal Echo Bike Calories
40 m Double Dumbbell Walking Lunge
then max effort Pull Ups in Remaining time

Station 2
100/90 Cal Rower
40 m Double Dumbbell Walking Lunge
then max effort Alternating Single Arm Devils Press in Remaining time

Station 3
100/90 Cal Ski Erg
40 m Double Dumbbell Walking Lunge
then max effort Burpee Box Jump Overs in Remaining time

note: 1 minute rest between sets

Just lift odd shit

Strongman: 21 August 2021

A. Power Snatch
Find your best rep in 15 minutes

B. Yoke Strap Press 3 | 5 | 3"

C. Buddy WOD
For time 20-18-16-14-12-10-8-6-4-2 reps of:
- Clusters 60/45
- Dips
- Cal Ski-erg

WOD
05 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 August 2021

4 Rounds of 4:30 on/1:30 off, of:
400 m Run
15 Deadlifts 100/75 kg
then in remaining time max effort Wall Balls
note: Athete to be doing Wall Balls at 4:00 mark

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

WOD
12 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 July 2021

A. Snatch 7 | 3 | 2"

B. 3 Rounds of 3 minutes on, 3 minutes off, of:
20/17 Cal Ski Erg
5/3 Rope Climbs
in remaining time max effort of: Toes to Bar

Power-Up

Powerlifting: 13 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"

WOD
06 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 July 2021

A. Snatch 7 | 3 | "90

B. 16 minute AMRAP of:

400 m Run
7 Power Snatches 70/45 kg
then max effort Wall Ball Shots

note: when you have to break up your wall ball shots or when the wall ball is dropped, immediatly start your Run again

WOD
16 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 June 2021

A1. Dumbbell Bench Press 5 | 8 | 0"
A2. Barbell Bent Over Rows 5 | 10 | 0"
A3. Strict Pull Up 5 | Max Effort | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Double Kettlebell Front Rack Carry
2nd minute: Ski Erg Calories
3rd minute: Sled Drag
4th minute: Echo Bike Calories

Power-Up

Powerlifting: 17 June 2021

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

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

C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Ring Dip 3 | 6-10 | '90 in tempo C-0-1-1

WOD
13 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 June 2021

A. Front Squat
5 | 3 | 3"

B. 3 Rounds of 3 minutes on/3 minutes off, of:

20 m Double Kettlebell Front Rack Walking Lunge
12 Burpee Box Jump Overs 24/20"
then in remaining time Max Effort Ski Erg Calories

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