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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
25 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 July 2022

A. Front Squat 3-5 | 3-5 | 3"

B. 3 rounds each for time of:

30 cal row
30 wallballs
30 burpees over the rower

rest 2 minutes between rounds

Power-Up

Powerlifting: 26 July 2022

A. Slow Snatch Pull + Power Snatch
Work on Technique and Challenge yourselves with weight for 15 min
B. Back Squat
3 | 2-5 | 3" in tempo 4-2-X-1
C1.
Week 43

It’s Gymnasty

Gymnastics: 26 July 2022

Week 43

WOD
01 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 May 2022

A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch

B. 3 rounds for time of:

Row 500 meters
21 hang power snatches 40/25 kg

WOD
13 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 2022

A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch

B. 3 rounds for time of:

Row 500 meters
21 hang power snatches 35/25 kg

Power-Up

Powerlifting: 14 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2"

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: 14 April 2022

Tech/Skill work on:
Handstand walk practice
Spend 10 minutes on hsw drills
Scale: kick to handstand+handstand hold drills

Butterfly pull up/ ctb practice

Spend 6min. on butterfly practice

Strength:
Max set: pull up/ ctb/ bar MU
If no more than 8 kipping pull ups:
Then work on strict/ assisted pull up
2'rest

Every 90 sec. x 6 sets:
50-60% of max reps

WOD:
4' AMRAP
20/15 cal row - 5 wall walks - max reps TTB

1' rest

4' AMRAP
20 TTB - 20/15 cal row - max reps wall walks

1' rest

4' AMRAP
5 wall walks - 20 TTB - max cal row

WOD
06 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 April 2022

A. Snatch Complex of:
1 Snatch Grip Deadlift
1 Power Snatch

B. 25 minute EMOM

1 Hang Squat Snatch

Power-Up

Powerlifting: 7 April 2022

A. Front Squat Build up to 1 RM

B. 1.5 Deadlift 
5 | 5 | 3"

C. Bench Press 
10 | 3 | 2" @ 80%

D1. Split Squat 
3 | 5L/R | '90
D2. Hip Thrust 3 | 5 | '90
D3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

WOD
04 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 April 2022

A. (weighted) Pull-ups 3| ME | 3" in tempo 1-1-X-1

B. (weighted) Dips
3 | ME | 3" in tempo 1-1-X-1

C. 5 rounds of:

10 Deadlifts 100/80 kg
200 m Run

Power-Up

Powerlifting: 5 April 2022

A. Power Snatch
Find your 1RM
B) Back Squat
2 reps @ 80%1RM
1 rep @ 86%1RM
4+ reps @ 92,5%1RM
C1. Press
3 | 5 | 2"
C2. Chin-up
3 | 5 | 2"
Week 27

WOD
28 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 March 2022

A. Snatch technique work

B. 2 Snatch waves of 7 sets of 1 rep

build up in weight, rest as needed between reps and sets

Power-Up

Powerlifting: 29 March 2022

A) Power Snatch 3 | 1-3 x 1 | '30-'40 | 2" @ 85-90%1RM

B) Back Squat
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM

C1. Press 
4 | 5 | 2"
C2. Chin-up 4 | 5 | 2"

It’s Gymnasty

Gymnastics: 29 March 2022

STRENGTH/ CORE
12' EMOM alt.
1. 20 V-ups
2. 20 back extensions
3. 30'' L-sit hold
4. 30'' plank hold

SKILL
Butterfly pull up/CTB practice

WOD
AMRAP 4'
4 bar muscle ups /8 CTB
8 kipping HSPU
Rest 1'

AMRAP 4'
4 bar muscle ups
35 double unders
Rest 1'

AMRAP 4'
4 bar muscle ups
8 kipping HSPU

WOD
21 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 March 2022

A. Front Squat 3-5 | 3-5 | 3"

B. 5 rounds for time of:

21 Wallballs
15 T2B
9 Clean & Jerks 80/50 kg

It’s Gymnasty

Gymnastics: 22 March 2022

Week 12

Power-Up

Powerlifting: 22 March 2022

A) Segment Power Snatch 5 | 2 | '90 @ 70%1RM

B) Back Squat
5 reps @ 80%1RM
4 reps @ 87,5%1RM
3 reps @ 95%1RM

C1. Press 
4 | 5 | 2"
C2. Chin-up 4 | 5 | 2"

BENCHMARK
10 March 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 March 2022

A. Snatch Complex of:
1 Snatch grip Deadlift
1 Power Snatch
1 Hang Snatch

"The Open 22.2"

B. For Time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (225/155 lb)
Bar-Facing Burpees

Time Cap: 10 minutes
------------------------------

The last Open workout 22.3!
We'll be kicking off at 18:30 h. make sure you signed up. 
Afterwards BBQ and PARTY!!! 

#workhardrelaxharder

WOD
28 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 March 2022

A. Superset of Strict Handstand Push-ups vs strict Pull-ups 3-5 | ME + ME| 2"

B. 4 rounds a la Fight gone bad style of:

1 minute of Box Jump-overs
1 minute of Ski-erg ME Cals
1 minute of Push Presses 20/15 kg (barbell only)
1 minute of Abmat Sit-ups
1 minute of Row
1 minute rest bewteen rounds

Power-Up

Powerlifting: 1 March 2022

A) Snatch Pull + Power Snatch + Overhead Squat 5 | 1+1+2 | '90

B) Back Squat
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM

C1. Press 
4 | 5-8 | '90
C2. Pull-Up 4 | 5-8 | '90

WOD
20 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 January 2022

A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*

B. 7x 2 Hang Snatches


C. 15 minute EMOM of:

1st minute: 5-8 Power Snatches
2nd minute: 10-15 V-ups
3rd minute: 50 Double Unders

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