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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
23 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 24 June 2022

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round.

WOD
22 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"

B. for time:

*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups

It’s Gymnasty

Gymnastics: 23 June 2022

STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible

SKILL
19' movement practice for the workout

WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups

Rest 90" between sets
*Scale reps if needed

Power-Up

Powerlifting: 23 June 2022

A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"

WOD
20 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 June 2022

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

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

C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders

rest 2 minutes between rounds

It’s Gymnasty

Gymnastics: 21 June 2022

STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible

SKILL
12' to accumulate max handstand walk distance
Or obstacle course

WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees

Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees

Time cap 16'

Power-Up

Powerlifting: 21 June 2022

A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets

B. Victory Raise 
3 | 8-10 | 2"

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

BENCHMARK
16 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 17 June 2022

"Eva"

5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups

WOD
15 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 June 2022

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

B. 3 rounds each for time:

30 cal row
30 wallball shots
30 cal row

rest 2 minutes between rounds

Power-Up

Powerlifting: 16 June 2022

A. Hang Muscle Clean + Muscle Clean+ Press 4 | 1+1+2 | 2" @ 80-85%

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 | 8-15 L+R | 2"

WOD
13 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 June 2022

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

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

C. for time:

buy in: 100 double unders

3 rounds of:
21 Cal on the Ski-erg
15 ground to overhead 50/35 kg
9 handstand push-ups

buy out: 100 double unders

Power-Up

Powerlifting: 14 June 2022

A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
5/5 reps @ 65/65%
5/5 reps @ 70/70%
5/5 reps @ 75/70%
* First all Back Squat Sets, Then Front Squat

B1. Push Press 
3 | 3-5 | 2" in tempo C-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo C-1-X-1

C1. Decline Dumbbell Floor Press 
3 | 3-5 | '90 in tempo C-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo C-1-X-3

BENCHMARK
09 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 10 June 2022

"Wade"

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

WOD
06 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 June 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. 6 rounds of:

1 minute on/ 1 minute off, of:
9-7 cal ski-erg
max effort shoulder to overhead 40/30 kg

Power-Up

Powerlifting: 7 June 2022

A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
3/4 reps @ 70/75%
2/4 reps @ 80/80%
2/4 reps @ 90/85%
1 @ 95%
* First all Back Squat Sets, Then Front Squat

B1. Push Press 
3 | 3-5 | 2" in tempo 3-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo 3-1-X-1

C1. Decline Floor Press 
3 | 3-5 | '90 in tempo 3-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo 3-1-X-1

WOD
31 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 June 2022

A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean

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


C. 3 rounds of:

1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups

rest 2 minutes

4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups

WOD
30 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. increasing Kettlebell Snatch Ladder (2-2, 4-4, 6-6... etc until failure)

rest 3 minutes then start, where you finished only now a decreasing ladder

It’s Gymnasty

Gymnastics: 31 May 2022

STRENGTH
12' EMOM alt
1) x reps strict TTB
2) x reps strict HSPU

SKILL
10' CTB/MU practice

WOD
3 rounds of:

3-4 ring/bar MU OR 6-8 CTB
10m hsw
75 DU
10m hsw
3-4 ring/bar MU OR 6-8 CTB
3' rest between sets

TC 24'

Power-Up

Powerlifting: 31 May 2022

A. Back Squat/ Front Squat*
5/5 reps @ 65/60%
5/5 reps @ 70/65%
5/5 reps @ 75/65%
5/5 reps @ 80/65%
* First all Back Squat Sets, Then Front Squat

B1. Push Press 
3 | 3-5 | 2" in tempo 3-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo 3-1-X-1

C1. Decline Floor Prees 
3 | 3-5 | '90 in tempo 3-1-X-1
C2. ?

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