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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
01 February 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 February 2023

A1. Double Dumbbell Bench Press
5 | 10 | 0"

A2. Kettlebell Gorilla Rows
5 | 16 | 3"

B. 2 x 9 minute AMRAPS of
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
50 Double Unders
Rest 4:00 Between sets

Power-Up

Powerlifting: 2 February 2023

A. Pause Front Squat
10 min EMOM 1 rep @ 80-85%

WOD
30 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 January 2023

A. Back Squat
5 | 7 | 3"

B. 11 minute AMRAP
Buy in 1500/1350 m Ski
then in remaining time AMRAP of
6 L / 6 R KB Single Arm Hang Snatch 24/16 kg
12 Box Jump Over 24/20"

Power-Up

Powerlifting: 31 January 2023

A. Back Squat
3 | 6-10 | 3" @ 75%


B1. Bench Press
3 | 5-8 | 2"

B2. Pull-up
3 | 5-8 | 2"


C1. Seated Arnold Press
5 | 10 alt | 60'

C2. Gorilla Row
3 | 10 alt | 60'

WOD
25 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 January 2023

A. Kettlebell Turkish Get Up 5 | 5 L and 5 R | 3"

B. 3 Rounds of 6 minutes on/2 minutes off

45/35 Calorie Ski
45/35 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20 "

Power-Up

Powerlifting: 26 January 2023

A. Front Squat
5 reps @ 70%
3 reps @ 80 %
1 rep @ 90 %
3 reps @ 85%
3 reps @ 85%

B1. Farmer Handle Deadlift 
3 | 3-5 | 2"
B2. Bench Press 3 | 3-5 | 2"

C. Buddy WOD

200 Double Kettlebell Swings for time 2x24/16kg
EMOM 5x Shoulders to Overhead

WOD
11 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 January 2023

A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"

B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories

Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories

Power-Up

Powerlifting: 12 January 2023

A. Front Squat 3 | 5 | 3"

B. Farmer Handle Deadlift 3 | 5 | 3"

C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest

WOD
14 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 December 2022

A. 15 minutes to find a heavy Bench Press for the day

B. Bench Press @ 80% of Part A 
30 reps for time

C. 20 Minute AMRAP of

20 Calorie Row
5 Wall Walks
20 PVC Sit Ups
50 Double Unders

Power-Up

Powerlifting: 15 December 2022

A. Turkisch Get-up 5 | 3L/R | 2"

B. Deadlift 
Build up to a 3 RM

C. Buddy WOD

3 rounds for time of:
10 Ground to Overhead @ BW
20 Strict Pull-up
30 Double KB Front Squats 2X 24/16
2min Rest

WOD
12 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 December 2022

A. 3 Hang Power Snatch + 1 Snatch
5 | 1 | 2"

B. 1 Snatch + 1 OHS

5 | 1 | 1"

B. 14 minute AMRAP of
14 Calorie Row
14 Wall Ball
14 Toes to Bar

Power-Up

Powerlifting: 13 December 2022

A. Back Squat
8 reps @ 75%
5 reps @ 80%
3 reps @ 85%
3 min rest
5EMOM 1 rep @ 90%

B1. 1.5 Bench Press 
5 | 3-5 | 2"
B2. Barbell Row 5 | 5 | 2"

C1. Chin-up 
2 | ME | '90
C2. Dips 2 | ME | '90

WOD
05 December 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 December 2022

A. Low Hang Snatch 5 | 3 | 2"

B. Low Hang Snatch + Overhead Squat 5 | 1 | 90"

C. 15 minute AMRAP of:
5 Wall Ball
5 Kettlebell Swing
5 Box Jumps
*Add 5 Reps each round

Power-Up

Powerlifting: 6 December 2022

A. Back Squat
Set 1: 5reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 1 rep @ 90%
Set 4: 3 reps @ 85%
Set 5: 5 reps @ 80%
* all in controlled slow eccentrics

B. Deadlift 3 | 5 | 3"@75%

C1. 1.5 Bench Press5 | 3-5 | 2"
C2. Gorilla Row 5 | 10 | 2"

WOD
30 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 December 2022

A1. Elevated Feet Ring Row 5 | 8 - 12 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0
A3. Top of Ring Hold 5 | 10 - 20 Seconds | 0
A4. Max Effort Ski Erg 5 | 30 seconds | 3"

B. 20 Minute FGB Style of:

1st minute: Calorie Row Erg
2nd minute: DB Bench Press
3rd minute: Alternating Leg V Sit Up
4th minute: Rest

Power-Up

Powerlifting: 1 December 2022

A. Atlasstone on the Box 10EMOM 2 reps

B. Push Press 
3 | 3-5x1 | 30-40' | 3"@85-90%

C. Zecher Pause Squat 
3 | 3 | 2" @ 90%5RM

D. Farmers Walk 
10 rounds of: 2x 10m @ 1.5x BW
Note: You go I go

E. Dead Hang

Try to beat previous time

WOD
16 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 November 2022

A1. Strict Pull Up (Weighted) 5 | 5 | 0"
A2. DB Bench Press 5 | 8 | 0"
A3. Push Up 5 | Max Effort | 3 "

B. 18 minute AMRAP of

Max effort Any Machine
*Every 3:00 including 0:00 Athlete to complete 50 Doubles + 3 Wall Walks
*Athlete to use as Active recovery

Power-Up

Powerlifting: 17 November 2022

A. Atlasstone to Shoulder Technique work and build up

B. Zercher Squat 
Build up to a heavy 5 rm

C. Push Press 
10 | 3 | 2"@ 80%

D. 10min Emom 
30 sec Sandbag Walk

WOD
14 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 November 2022

A. Find a heavy Split Jerk for the day in 20 minutes

B. 5 Rounds for time of

15 Double Dumbbell Hang Power Cleans 22.5/15 kg
10 Double Dumbbell Shoulder to Overhead 22.5/15 kg
3 Rope Climbs

Power-Up

Powerlifting: 15 November 2022

A. Bench Press Find your 1RM

B. Pause Back Squat + Back Squat 
3 | 1+2 | 3-5" @ 80%

C. Deadlift 
3 | 5-8 | 3"

D. 10EMOM 
3 Pull-ups + 3 Dips

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