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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
10 December 2022 | by CrossFit Amsterdam

Fittest Buddies of the Box

WOD-3 Grip'n Hell Fire

On to workout number 3 of the day! 
After this one, there will be a cut off... 

The top 5 of both RX and Scaled division will move on to the last and final WOD! 

"WOD-3 GRIP'N HELL FIRE"

You do 1 minute, I'll do 1 minute of work
3x 4 minute EMOM's (12 minute total) of:
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups

1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B

1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU

RX:
♀♀ 14 lbs | 09 foot target 
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target 
♂♂ 20 lbs | 10 foot target 
 
SC:
30 Single Unders/ 12 Wallballs/ Knee raises
30 Single Unders/ 12 Wallballs/ Pull-ups
30 Single Unders/ 12 Wallballs/ C2B

♀♀ 14 lbs | 09 foot target 
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target 
♂♂ 20 lbs | 10 foot target 

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

WOD
09 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2022

A. Ring Muscle Up Technique Work

B. 6 Rounds every 1:30
1 Ring Pull Up + 2 Muscle Ups + 1 Ring Dips

C. 20 minute Alternating EMOM of

1st Minute - 10 L/10 R DB Rows
2nd minute - 20 - 16 KB Swings
3rd minute : 16/13 Cal Ski Erg
4th minute - Rest

Power-Up

Powerlifting: 10 November 2022

A. Clean Find your 1 RM

B. 1 1/4 Front Squat 
3 | 3-5 | 3"

C1. Split Stance Landmine Press 
3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"

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DROP IT LIKE IT'S HOT
07 November 2022 | by CrossFit Amsterdam
WOD
02 November 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2022

A. Ring Muscle Up Technique Work

B. 8 minute EMOM 
2 - 3 Ring Muscle Ups

C. 4 Rounds for Max Calories of

Round 1 and 3 - Ski Erg
Round 2 and 4 - Row
*At 0:00 and every 4:30 athlete completes 400m Run

Power-Up

Powerlifting: 3 November 2022

A. Clean 3 | 3 emom 1 rep | 2" @90%

B. 1 1/4 Front Squat 
3 | 3-5 | 3"

C1. Split Stance Landmine Press 
3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"

WOD
26 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 October 2022

A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0

B. Top of Ring Hold 
5 | 10 - 20 Seconds | 3

C. In Partners 10 rounds of 1:30 on/0:30 minutes off of :

Partner 1 - Ski Erg Calorie
Partner 2 - Heavy Sled Drag

Power-Up

Powerlifting: 27 October 2022

A. Power Clean + Clean 5 | 1+1 | 2"

B. 1 1/4 Front Squat 
3 | 3-5 | 3"

C1. Landmine Press 
3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"

WOD
19 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 October 2022

A1. Dumbbell Bench Press 4 | 12 | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"

B. 21 minute AMRAP of

Max effort Calorie Row
*Every 3:00 including 0:00 Athlete to complete 50 Doubles + 10 Burpees
*Athlete to use as Active recovery

Power-Up

Powerlifting: 20 October 2022

A. Clean 10 emom 1 rep @ 85%

B. 1 1/4 Front Squat 
3 | 3-5 | 3"

C1. Landmine Press 
3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 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

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