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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
16 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 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. 10 rounds for time of:
3 Snatches 60/ 40 kg
3 Burpees over the bar

Power-Up

Powerlifting: 17 May 2022

A. Back Squat/ Front Squat*
6/5 reps @ 70/65%
6/4 reps @ 80/75%
3/4 reps @ 90/80%
2/4 reps @ 95/80%

* First all Back Squat Sets, Then Front Squat

B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

It’s Gymnasty

Gymnastics: 17 May 2022

WOD
14 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 May 2022

A. Romanian Deadlift 3 | 5-8 | 2"

B. Handstand walk practise


C. 3 rounds of:

Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

WOD
09 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 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. For time:

10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

Power-Up

Powerlifting: 10 May 2022

A. Back Squat/ Front Squat*
8/5 reps @ 65/70%
6/4 reps @ 75/80%
4/3 reps @ 85/85%
4/3 reps @ 90/90%
* First all Back Squat Sets, Then Front Squat

B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

WOD
04 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 May 2022

A. Floor Press 3 | 8 | '90

B. Bench press
3 | 3-5 | 3"

C. Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters
Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.

It’s Gymnasty

Gymnastics: 5 May 2022

SKILL
4 sets of
20/15 cal row
max reps ring MU/ bar MU (unbroken set)
scale* pull up/ chest to bar

Rest 1min after every set


STRENGTH
3 sets of
3 ring pull ups (false grip)
3 ring dips
30'' L-sit hold after each set

Rest 90sec between sets

G-WOD
12' AMRAP of:
2 strict HSPU
4 rope climbs
8 TTB

Power-Up

Powerlifting: 5 May 2022

A. Deadlift 3 | 3-5 | 3"

B. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM

C1. Bulgarian Split Squat 
3 | 3-5 | '90
C2. Single Leg Hip Trust 3 | 3-5L/R |'90

D1. Parallettes Push-ups 
3 | 8-12 | '90
D2. Ring Row 3 | 8-12 | '90

BENCHMARK
02 May 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 3 May 2022

A1. (weighted) strict Ring dips 3 | 5-8 | 0
A2. Pull-ups strict 3 | ME |3"

"Fight gone bad"

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 35/25 kg
1 minute of box jumps 20 inch
1 minute of push presses 35/25 kg
1 minute of rowing (calories)

Rest 1 minute

It’s Gymnasty

Gymnastics: 3 May 2022

SKILL/TECH: 
Accumulate 40m HSW
Scale: 30 attempts walk to the wall
Advanced: 6 attempts obstacle walk

STRENTGH
10/8/6/4/2
Strict pull up
Strict TTB
*Superset
Rest as needed after each set of TTB

Time cap 12 minutes (including rest)

G-WOD
3 rounds for time of:
40 DU
15 deficit HSPU
30/23 cal ski

Time cap 15 minutes

Power-Up

Powerlifting: 3 May 2022

A. Muscle Snatch + Sots Press 3 | 1+ 5 | '60

B. Snatch 
10min EMOM 1 rep @ 80-85%1RM

C. Back Squat/ Front Squat*

8/5 reps @ 65/70%
8/5 reps @ 70/75%
6/5 reps @ 80/80%
6/5 reps @ 85/85%
* First all Back Squat Sets, Then Front Squat

D1. Press 
3 | 5 | 0"
D2. Arnold Press 3 | 5 | 0"
D3. Pass Troughs 3 | 10 | 2"

WOD
29 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 April 2022

In Buddies for time:
100 Abmat sit-ups
100 Deadlifts 60/40 kg
100-80 Cal Row
100 Pull-ups
100-80 Cal Ski-erg
100 Toes to bar
100 Abmat sit-ups

WOD
27 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 April 2022

A1. Bench press 3 | 5 | 0"
A2. strict Pull-ups 3 | ME | 3"

B. for time:
800 m Run
50 Double unders
10 minute Row
50 Double unders
5 minute Ski-erg
50 Double unders
5 minute echo Bike
50 Double unders

It’s Gymnasty

Gymnastics: 28 April 2022

Skill/tech work
8 min to work on handstand holds

Strength work:
Tempo strict TTB to parallel+hold
4 sets of 5 TTB (5" up 5" down 5'' hold)
Strict pull ups with double hold
4 sets of 5-8 strict pull ups
5" pause on eye height and 5" above bar

G-wod:
3 sets of: AMRAP 5'
12/8 cal bike/ski
10 (deficit) HSPU
12/8 cal bike/ski
max ring MU in the remaining time
- Rest 90" between sets

Power-Up

Powerlifting: 28 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2" 80-92.5-85%wave)

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

WOD
21 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 April 2022

A. Split stance overhead squat 3 | 5L + 5R | '60

B. Split jerk
3 | 5L + 5R | '90

C. Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups 30/24 inch

BENCHMARK
14 April 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 April 2022

A1. ring rows 3 | 8-12 | 0" in tempo 2-1-x-1
A2. (ring) dips 3 | 8-12 | 0" in tempo 2-1-x-1
A3. hollow body holds 3 | ME | 2"

"Helen"

3 Rounds For Time
400 meter Run
21 US Kettlebell Swings 24/16 kg
12 Pull-Ups

BENCHMARK
07 April 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 8 April 2022

"Cameron"

For time:
50 walking lunge steps (stepping)
25 chest-to-bar pull-ups
50 box jumps 24/20 inch
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s" 20/14 lbs (double squat wall balls)
50 sit-ups
5 rope climbs, 15 ft.

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