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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.

BENCHMARK
07 December 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 7 December 2021

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

Mark's Goodbye WOD

In 12 minutes, as many rounds as possible, of: 
5 Muscle ups
15 Wallball shots
30 Double unders

 

WOD
01 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 minute AMRAP of:

5 Cal Echo Bike (only use of arms)
10 Push-ups

3 minutes rest

4 minute AMRAP of:

10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

4 minute AMRAP of:

15 Cal Row
10 Box Jumps 60/50 cm

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. 

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. On a 25-minute clock, 5 Rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat 5 | 1-3 | 3" in tempo C-1-1-1

B. Deadlift 
3 | 3-5 | 3" in tempo 3-1-X-1

C1. Bench Press 
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3

D. Touch Squat 
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Technigue
6 minute Kipping drills

30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest

Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up

B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest

C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
22 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2021

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

B. *21*15*9* reps of:

Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders

Power-Up

Powerlifting: 23 November 2021

A. Power Snatch 7 | 2 | 2"

B. Back Squat 
3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%

C1. Push Press 
3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"

D. Box Y-Raise 
3 | 10L+10R | '60 in tempo C-1-1-2

WOD
17 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 November 2021

A. Good Mornings 2 | 12-15 | '60

B. Turkish Get-ups 2-3 | 8L + 8R | '90


C. 21-15-9 Calories of:

Row
Ski-erg

rest 3 minutes

21-15-9 Calories/ Reps of:
Row
Burpees over the Rower

Power-Up

Powerlifting: 18 November 2021

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

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

C1. Bench Press 
5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"

D. Bent over Lateral Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
15 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 November 2021

A. Clean & 2 Jerks
20 minutes of technique work

B. 12 minute EMOM of:

even minute: 2 Clean & Jerks
odd minute: 10 V-ups

C. Stretching

Power-Up

Powerlifting: 16 November 2021

A. Snatch Pull 5 | 2 | 2"

B. Back Squat 
3 | 5-7x1|'40|3" in tempo 3-0-X-1 @ 85+%

C1. Push Press 
3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

WOD
10 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 November 2021

A. Sumo Deadlift 3-5 | 8-12 | '60

B. Fight Gone Bad Style

3 round for total reps in 17 minutes of:
1 minute Echo Bike Calories
1 minute Front Rack Walking Lunges
1 minute Sled Drag
1 minute Ski Erg Calories
1 minute V-ups
1 minute Rest

Power-Up

Powerlifting: 11 November 2021

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

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

C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"

D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3

WOD
08 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2021

A. 20 minutes to work up for a heavy Clean & Jerk

B. 15 -12 - 9 reps for time of:

Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups

Power-Up

Powerlifting: 9 November 2021

A. Snatch Pull 5 | 2 | 2"

B. Back Squat 
3 | 3-5x1|'40|3" in tempo 3-0-X-1 @ 90%

C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"

D. Floor Y-Raise 
3 | 10 | '60 in tempo C-1-1-3

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