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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
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

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

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
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. ?

WOD
23 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 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. 5-10-15-20-15-10-5 reps for time of:

Wallballs
Pullups
alt. DB Snatches 22,5/ 15 kg

It’s Gymnasty

Gymnastics: 24 May 2022

Focus on: ....

Power-Up

Powerlifting: 24 May 2022

A. Back Squat/ Front Squat*
5/5 reps @ 70/65%
5/4 reps @ 80/75%
2/4 reps @ 85/80%
3/4 reps @ 90/85%
1 @ 100%
* First all Back Squat Sets, Then Front Squat

B1. Push Press 
5 | 3-5 | 0" in tempo C-1-X-1
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"

BENCHMARK
12 May 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 May 2022

"Bearcomplex"

A. 5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

B. and let's finish off with a surprise finisher! 

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
30 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 March 2022

A. 3 position Snatch Complex of:
1 High hang (squat) Snatch
1 Hang (squat) Snatch
1 (squat) Snatch

B. 3 rounds for time of:
15/12 Cal Row
15 Toes to Bar
10 Squat snatches 40/30 kg
15 Toes to Bar
15/12 cal Row

rest 3 minutes between rounds

Power-Up

Powerlifting: 31 March 2022

A) Segment Power Clean + Push Press 5 | 2 | '90 @ 70%1RM

B) Speed Squat 8-12 | 3 | '60 @ 65%1RM

C1) Bench Press 3 | 3-5 | '90
C2) Dumbbell Row 3 | 3-5 L/R | '90

D) Hip Thruster 3 | 5 | 3"

WOD
23 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 March 2022

A. 3 position Snatch Complex of:
1 (squat) Snatch
1 Hang (squat) Snatch
1 High hang (squat) Snatch

B. for time:

50 alt. DB Snatches 22,5/ 15 kg
25 Burpees over the dumbbell

rest 2 minutes

25 burpees over the dumbbell
50 alt. DB Snatches 22,5/ 15 kg

Power-Up

Powerlifting: 24 March 2022

A) Power Clean + Push Press Build up to Heaviest Reps

B) Speed Squat 8-12 | 3 | '60 @ 60%1RM

C1) Bench Press 3 | 3-5 | '90
C2) Dumbbell Row 3 | 3-5 L/R | '90

D) Hip Thruster 3 | 5 | 3"

WOD
16 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 March 2022

A. Bench Press 3 | 5-8 | 3"

B. Tabata Hollow rocks


C. 4 rounds in Fight gone bad style

1 minute: ME cals on Ski-erg
1 minute: Sandbag hold
1 minute: Sled drag anyhow @BW
1 minute: ME cals on Echo Bike
1 minute rest

It’s Gymnasty

Gymnastics: 17 March 2022

SKILL
A. Butterfly pull up practice
8' EMOM
5-10 butterfly pull ups for quality

STRENGTH
5 supersets of
8 strict pull ups
8 strict HSPU
(Scale: assisted pull ups/ pike push ups)

WOD
14' AMRAP of
10/7 cal ski 5m HSW 2 (legless) rope climbs

Power-Up

Powerlifting: 17 March 2022

A) Power Clean + Push Press
15min EMOM 1 rep @ 80%-85%-90%1 RM

B) Speed Squat 8-12 | 3 | '60 @ 55%1RM

C1) Bench Press 3 | 5-8 | '90
C2) Bulgarian Split Squat 3 | 5-8L/R | '90

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