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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
28 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2022

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. In Pairs 30 minute EMOM of

Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed

Power-Up

Powerlifting: 29 September 2022

A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min

B. Pause Front Squat 
3 | 2-5 | 3"

C1. Push Press 
5 | 2-5 | 2"
C2. Pull-up 5 | 2-5 | 2" in tempo C-1-X-3

WOD
05 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 September 2022

A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here

B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls

Power-Up

Powerlifting: 6 September 2022

A. Back Squat 10minute EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

It’s Gymnasty

Gymnastics: 6 September 2022

Week 49

WOD
29 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 August 2022

A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week

B. 2 Rounds for time of

30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes

Power-Up

Powerlifting: 30 August 2022

A. Back Squat 10min EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

It’s Gymnasty

Gymnastics: 30 August 2022

STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes

SKILL
8min bar MU/ CTB/
pull up practice for the wod

WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'

For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups

☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB

WOD
22 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 August 2022

A. Power Cleans 5 | 4 | 2"
*Intent is to complete sets at 88-92% of 3 rep max

B. 3 second Paused Hang Power Cleans 
4 | 3 | 90" (50-60%)

C. 5 rounds of 2 minutes on/2 minutes off of:

12 Double Dumbbell Box Step Overs 22.5/15 kgs
then in remaining time max effort of Row Calories

It’s Gymnasty

Gymnastics: 23 August 2022

Power-Up

Powerlifting: 23 August 2022

A. Back Squat 10min EMOM 2 reps @ 70-75%

B1. Incline Bench Press 
3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"

WOD
17 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2022

A. 3 second Pause Below Knee + Snatch High Pull + Snatch 6 | 1 | 90"

B. Snatch 
6 | 1 | 90"

C. Fight Gone Bad Style for 20 minutes

1st minute - Echo Bike
2nd minute - Single DB Reverse Stepping lunges 22.5/15
3rd minute - Burpee to Target
4th minute - AB Mat Sit Up
5th minute - Rest

Power-Up

Powerlifting: 18 August 2022

A. Deadlift 5 | 3 | 3"

B. Dead-start Frankenstein Squat 
3 | 5-6x1 | '20 | 3"

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

WOD
03 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 August 2022

A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"

B. 20 Minute EMOM of

1st minute - Top Ring/Parallel Supported Hold 15-45 seconds
2nd minute - 5L/5R Single Arm Dumbell Rows
3rd minute - Banded Face Pulls
4th minute - Plank Hold 45 seconds
5th minute - 30 seconds effort Echo Bike

It’s Gymnasty

Gymnastics: 4 August 2022

STRENGTH 10/8/6/4/2/1 Kipping deficit HSPU *Increase deficit as reps decrease *Scale: start with 2 abmats and decrease to 1 and none as reps decrease Rest 2' between sets SKILL For quality 30 butterfly pull ups 30 butterfly CTB *NOT FOR TIME! Break up as needed to keep the rhythm and don't sacrifice quality WOD FOR TIME: 20m hsw 3 rope climbs 20m hsw 3 rope climbs 3' rest 10m hsw 2 rope climbs 10m hsw 2 rope climbs *Scale hsw for 20/10 attempts walk to wall OR with 10/5 wall walks

Power-Up

Powerlifting: 4 August 2022

A. Deadlift 5 | 3 | 3"

B. Dead-start Frankenstein Squat 
3 | 5-6x1 | '20 | 3"

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

BENCHMARK
29 July 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 30 July 2022

"Trevor"

in teams of 4 pax:
for time:
300 pull-ups
400 push-ups
500 sit-ups
600 squats

WOD
28 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 July 2022

A. Dumbbel Turkish Get-ups 3 | 5L + 5 R | '90

B. *21*15*9* reps for time of:
DB Devils Press 22,5/15 kg
DB Box Step-Overs
Chest to Bar Pull-ups
*= 50 Double Unders

WOD
20 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 July 2022

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

B. 16 minute EMOM of:

odd minute: 12-10 box jump-overs 60/50 cm
even minute: ME burpee pull-ups

Power-Up

Powerlifting: 21 July 2022

A. Power Clean + Push Press 3 | 1-3 x 1+1 | 3" @ 90%

B1. Breathing Squat 
1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1

C1. Dumbbell Glute Bridge Floor Press 
3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0

WOD
18 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 July 2022

A. push press to push-jerk 4 | 5+3 | 2"

B. pull-ups strict into kip 3 | 5-8 + ME | 2"


C. For time:

21 deadlifts 120/ 80 kg
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk

take a recovery dive afterwards...

D. when it's toooo HOT WOD!

100 push-ups
swim 300 m to the dock before the bridge
200 squats
run back to the box

ice pop afterwards :)

Power-Up

Powerlifting: 19 July 2022

A. Farmer Handle Deadlift 3 | 2-5 | 3"

B1. Barbell Row 
3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"

C1. Walking Lunge 
3 | 20 Steps | '90
C2. Barbell Push Press 3 | 6-10 L/R | '90

It’s Gymnasty

Gymnastics: 19 July 2022

STRENGTH
5 sets of:
3 kipping deficit HSPU as high as possible (100% effort on these)

Rest 90''-120'' after each set

SKILL
10' to prepare for bar MU in the workout, to practice efficiency in the movement and the transition. Use bands or box if needed to practice

WOD
2 rounds of:
50 DU + 5 bar mu

2' rest

2 rounds of:
40 DU+ 4 bar MU

2' rest

2 rounds of: 30 DU+ 3 bar MU

Scale option 1: 3/2/1 bar MU
Scale option 2: pull ups/Ctb

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