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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
22 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"

B. for time:

*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups

It’s Gymnasty

Gymnastics: 23 June 2022

STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible

SKILL
19' movement practice for the workout

WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups

Rest 90" between sets
*Scale reps if needed

Power-Up

Powerlifting: 23 June 2022

A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"

WOD
15 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"

B. 3 rounds each for time:

30 cal row
30 wallball shots
30 cal row

rest 2 minutes between rounds

Power-Up

Powerlifting: 16 June 2022

A. Hang Muscle Clean + Muscle Clean+ Press 4 | 1+1+2 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 | 8-15 L+R | 2"

WOD
08 June 2022 | by CrossFit Amsterdam

sign-up through Mindbody

Saturday: SWAT Obstacle course!

This Saturday, the 11th, we're invited to the SWAT obstacle course of the Police Force in Amsterdam. 

You will learn how to overcome numerous obstacles lead by experienced coaches of the Police force. 
This will be a lot of FUN! 

You can join us by signing-up through our sign-up system, Mindbody.

We'll be gathering at the gate of APGS Amsterdam (link here) at 9:45h. And be kicking off at 10:00h. sharp. 
Bring your ID with you or else you aren't aloud on the facility. Also make sure to bring long socks and long tights (without zipper on the achilles/calves). 
We'll be finished around 12:00 h.
That's it! Looking forward to it. 

We'll be seeing you there! 

LET’S GET PHYSICAL

WOD: 9 June 2022

A. Split Squat 2 |8L+8R|'45 in tempo 2-1-2-1

B. Good mornings
3 | 8-12 | '90 in tempo 3-1-X-1

C. In Buddies sledwork...

24 minute AMRAP of:
2 minutes on ( 1 minute FW drag, 1 minute BW drag), 2 minutes off, for distance

Power-Up

Powerlifting: 9 June 2022

A. Muscle Clean + Strict Press 2 | 3-5 x 1+1 | '30 | 3" @ 90%1RM

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C. Bench Press

2 reps @ 80%1RM
1 rep @ 86%1RM
4+ reps @ 92,5%1RM

D. Sled Drag Back Ward

10 rounds, you go i go:
25m @ 1.25x BW

WOD
01 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 June 2022

A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"

B. EMOM till failure of:

minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees

after every round add 1 rep to each movement

It’s Gymnasty

Gymnastics: 2 June 2022

STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase

SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips

WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row

TC. 14'

Power-Up

Powerlifting: 2 June 2022

A. Muscle Clean + Strict Press Build up to heavy rep

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%

TC: 20 min, rest as needed

C. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM

D. Sled Drag Back Ward

10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2

WOD
13 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 October 2021

A. Turkish Get-ups 2|5L+5R|1"

B. Technique on (synchronized) T2B


C. Buddy WOD for time:

30 synchronized Toes to Bar
800 m Run
25 synchronized Toes to Bar
400 m Run
20 synchronized Toes to Bar

Power-Up

Powerlifting: 14 October 2021

A. Power Clean + Push Press 3 | 5-7x1 | '30 | 2-3" @ 85%

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

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

WOD
09 July 2021 | by CrossFit Amsterdam

Buddy Up! It's Saturday...

WOD: 10 July 2021

Buddy WOD
Make groups of 3 pax.

40 minute AMRAP of:
4000/ 3500 m Ski Erg
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

then
4000/3500 m Row
*Every time you switch complete a 200 m Sandbag Run

then in remaining time
Max effort Ski Erg for Calories
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups

Just lift odd shit

Strongman: 10 July 2021

A. Muscle Clean + Strict Press Find a heavy rep in 15 minutes

B. Zercher Squat
3-5 | 3-5 | 3" in tempo 4111
- 6-10 Dumbbell Bench Press @AHAP
- 20 Russian Kettlebell Swings 32/24kg
- 25 m Overhead carry L
- 25 m Overhead Carry R
note: you do a full round, i do a full round

WOD
04 May 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 May 2021

A. 18 minute AMRAP, ascending in reps (4,8,12...) of:
Alternating DB Snatches
Burpees over Dumbbell
Dumbbell Thruster (L)
Dumbbell Thruster (R)
Alternating Single Leg V Sit Ups

B. 4 Rounds for Quality of:
25 KB Upright Rows
25 KB Cleans
25 KB Towel Bicep Curls (bring your own towel)
35 Banded Tricep Extensions
15 Diamond Push Ups

WOD
27 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 April 2021

A. 2 Rounds for time of:
800 m Run
50 Alternating Dumbbell Snatches
50 Ab Mat Sit Ups

B. 4 Rounds for quality of:
25 Close Grip High Pulls
25 Hang Muscle Cleans
25 Barbell Bicep Curls
25 Banded Tricep Extensions

WOD
12 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 April 2021

A1. 1 Strict Press + 3 Push Press + 5 Push Jerk  6 | 1 | 0"
A2. V-Sit Ups  6 | 10 - 20 | 3"

B. 4 Rounds for quality of:

25 Close Grip High Pulls
25 Hang Muscle Cleans
25 Barbell Bicep Curls
25 Banded Tricep Extensions

WOD
24 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2020

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

B. 14 minute AMRAP of:
7 Bar/ Ring Muscle Ups
50 Wall Balls
100 Double Unders

It’s Gymnasty

Gymnastics: 25 August 2020

A. Ring Swing with Pull
4 | 3 | 1"

B. Ring Muscle-up transition with Band
5 | 2 | 1"

C1. Chest2Ring Pull-ups
C2. Ring Dips
3 | 3-5 | 3"

Power-Up

Powerlifting: 25 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

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

C1. Dip
C2. Chin-up

3 | 6-10 | '90 in tempo C-1-1-1

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