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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
31 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 February 2023

A. 16 minutes to find a heavy complex of
3 Power Clean + 2 Front Squat + 1 Jerk

B. 9 minute AMRAP with Ascending Reps of
3 Clean and Jerk 60/45
3 Toes to Bar
*Add 3 reps every round

SLOW IS SMOOTH, SMOOTH IS FAST

OLYMPIC WEIGHTLIFTING: 1 February 2023

A. Paused Clean Pull
5 x 5

B. Romanian Deadlift (With Tempo)
5 x 3-5

C. Clean Pull + Power Clean + Push Press
5 x (2 + 1 + 2)

D. Paused Clean + Split Jerk
Build to 70% of 1RM

E5. Superset x 3
10 Seated Good Mornings
ME banded KB Swings

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
18 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 January 2023

A. 12 minutes to find a heavy Bench Press for the day

B. Bench Press @ 70% of Part A 30 reps for time

C. 2 x 9 minute AMRAP of
22/17 Calorie Row
12 Burpees over the Rower
22/17 Calorie Row
12 Burpees over the Rower
75 Double Unders
rest 2:00

WOD
17 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 January 2023

A. 3 Position Power Clean (Above the Knee + Below the Knee + Ground) + 1 Front Squat 6 | 1 | 90"

B. 16 minute Fight Gone Bad Style of

1st Minute: Ski Erg Calories
2nd minute: Power Snatch 45/35 kg
3rd Minute: 7.5 m Shuttle Runs
4th Minute: Rest

Slow is smooth, smooth is fast

Olympic Weightlifting: 18 January 2023

Here we fucking go!
A. Clean Pull + Muscle Clean 4 x ( 1 + 1)

B. Push Press + Split Jerk 4 x (2 + 2)

C. Paused Clean 4 x 3

D. Clean & Jerk Max Out

WOD
16 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 January 2023

A. Sumo Deadlift 5 | 4 | 3"

B. 4 x 3 minute AMRAPS of
6 Double Dumbbell Devils Press
10 Burpee Over Dumbbells
3 Wall Walks
rest 1:00 After each round

WOD
14 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 January 2023

A. 15 minutes to find a heavy 2 rep Hang Squat Clean

B. 20 minute Fight Gone Bad Style of
1st Minute: Echo Bike Calories
2nd Minute: Heavy US KB Swing
3rd Minute: Burpee Box Jump Over
4th Minute: Ski Erg Calories
5th Minute: Rest

Slow is smooth, smooth is fast

Olympic Weightlifting: 15 January 2023

Deload
A. Slow Tempo Snatch DL + Snatch Pull 3 x ( 2 + 2)

B. Slow Tempo Muscle Snatch + OHS 3 x (1 + 2)

C. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance 3 x ( 1 + 1 + 1 + 1)

D4. Slow Tempo Power Snatch + OHS Build to 80%

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
04 January 2023 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 January 2023

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

B. Bench Press @ 80% of Part A

30 reps for time

C. 3 Rounds of 5 minutes on/2 minutes off

35/28 Calorie Ski
35/28 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20"

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