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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

BENCHMARK
23 July 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 24 July 2022

“BIG CLEAN COMPLEX”

6 rounds of:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps

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

WOD
13 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 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. 12 minute AMRAP of:

15/12 cal row
15 pull-ups
10 box jump overs 24/20 inch

Power-Up

Powerlifting: 14 July 2022

A. Power Clean + Push Press 10min EMOM 1+1 @ 85-90%

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

It’s Gymnasty

Gymnastics: 14 July 2022

STRENGTH
Max unbroken set strict HSPU (max 2 mats! Otherwise scale with pike push ups or push ups)
3' rest
Then 6min EMOM: 50-60% of max unbroken set

SKILL
E2MOM x 12' (=6 sets)
10/8 cal bike or ski
Max ring/bar MU in the remaining time (Don't go for max effort and blow up in the first set, try to stay consistent every set)

CONDITIONING
3 sets, each for time:
30 sit ups
3 rope climbs
20m handstand walk
3 rope climbs
3' rest between sets (Scale 20m hsw with 20 walk to the wall attempts, or with 8 wall walks)

WOD
11 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 July 2022

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

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

C. 4 rounds, 3 minutes on: 1 minute off, of:

400 m run + movement x (see below)
round 1: x = handstand push-ups
round 2: x = pull-ups
round 3: x = ab-mat sit-ups
round 4: x = push-ups

Power-Up

Powerlifting: 12 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. Split Squat 
3 | 6-10 L/R | '90
C2. Standing Dumbbell Press 3 | 6-10 L/R | '90

It’s Gymnasty

Gymnastics: 12 July 2022

STRENGTH
4 rounds of:
10-15 strict TTB
30" L-sit hold on parallettes
2' rest between sets

SKILL
8' kipping HSPU + butterfly pull up/CTB for the workout

CONDITIONING
10 rounds for time:
8 CTB 8 kipping HSPU 8 box jump overs

BENCHMARK
06 July 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 7 July 2022

A. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1

B. technique on Kipping Pull-ups

"Nicole"

C. 20 minute AMRAP of;
400 m Run
Max Pull-ups

Power-Up

Powerlifting: 7 July 2022

A. Power Clean + Push Press 2 | 3-5 x 1+2 | '20 | 3" @ 80-85%

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. Weighted Parallettes Push-ups 
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
04 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 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:

buy in: 1000 m row

5 rounds of:
5 shoulder to overhead 50/35 kg
10 overhead squats 50/35 kg
15 pull-ups

buy out: 500 m row

It’s Gymnasty

Gymnastics: 5 July 2022

Power-Up

Powerlifting: 5 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. Barbell Bulgarian Split Squat 3 | 6-10 L/R | '90
C2. Kneeling Dumbbell Press 3 | 6-10 L/R | '90

WOD
29 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 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. 5 rounds for time of:

35 double-unders
Run 200 meters

Power-Up

Powerlifting: 30 June 2022

A. Power Clean + Push Press Find your best and heaviest set in 20 min

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. Weighted Parallettes Push-ups 
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
27 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 June 2022

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

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


B. for time:

50 double unders
100 pull-ups
50 double unders
100 push-ups
50 double unders
100 sit-ups
50 double unders
100 air squats

It’s Gymnasty

Gymnastics: 28 June 2022

Power-Up

Powerlifting: 28 June 2022

A. Farmer Handle Deadlift Build up to a 5RM

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

C1. Barbell Walking Lunge 
3 | 20 Steps | '90
C2. Dumbbell Arnold Press 3 | 8-12 L+R | '90

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