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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
22 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2021

A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"

B. *21*15*9* reps of:

Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders

Power-Up

Powerlifting: 23 November 2021

A. Power Snatch 7 | 2 | 2"

B. Back Squat 
3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%

C1. Push Press 
3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"

D. Box Y-Raise 
3 | 10L+10R | '60 in tempo C-1-1-2

WOD
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pull + 2 Squat Snatch + 2 Overhead Squat
7 | 1 | 2"
B. 16 minutes Fight Gone Bad Style 1min on 15 secs off of:
1st Minute: Sandbag Hold
2nd Minute : Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute : Echo Bike Calories

It’s Gymnasty

Gymnastics: 29 June 2021

Practice kipping pull up/ chest to bar Practice kipping TTB
Strict pull ups 10-8-6-4-2 Or 7-6-5-4-3 Or 5-4-3-2-1 (Slow negatives) *Add weight progressively
15' EMOM A. x kipping pull ups B. x kipping TTB C. 40 DU/ 60 SU
Week 31

Power-Up

Powerlifting: 29 June 2021

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press
7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row
3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up
3 | 12-20 | 2"
Week 30

WOD
28 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2021

A. 2 Snatch Pulls + 2 Squat Snatches + 2 Overhead Squats 7 | 1 | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st Minute: Sandbag Hold
2nd Minute: Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories

It’s Gymnasty

Gymnastics: 29 June 2021

Tech work:
Practice kipping Pull-up/ Chest to Bar
Practice kipping Toes to Bar (TTB)

Strength work:
Strict Pull-ups 10-8-6-4-2
Or 7-6-5-4-3
Or 5-4-3-2-1 (Slow negatives) *Add weight progressively

Conditioning:
15 minute EMOM of:
A. x kipping pull ups
B. x kipping TTB
C. 40 DU/ 60 SU

Power-Up

Powerlifting: 29 June 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1

B. Press 
7 | 3 | 2" in tempo 3-1-1-1

C1. Pull-up 
3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"

WOD
23 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 June 2021

A1. Benchpress 5 | 7 | 0"
A2. Half Kneeling DB Press (L) 5 | 10 | 0"
A3. Half Kneeling DB Press (R) 5 | 10 | 0"
A4. Double Dumbbell Bent Over Row 5 | 10 | 2"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st Minute: Double Kettlebell Overhead Carry
2nd Minute: Ab Mat Sit Up
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories

Power-Up

Powerlifting: 24 June 2021

A. Front Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1

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

C1. Romanian Deadlift 
3 | 6-10 | '90 in tempo C-0-1-1
C2. Dumbbell Bench Press 3 | 6-10 | '90 in tempo C-0-1-1

WOD
23 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 April 2021

In groups of 4
5 rounds for time of
1 minute Ring Dips
1 minute Back Squats for Volume (weight x reps = score)
1 minute Ass. Bike for kcal
1 minute rest

WOD
14 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2020

A. Back Squat 
6 | 3 | 2" in tempo 2-1-2-1

B. 3 Rounds for time of:
5 Wall Walks
15 Ring Dips/ Parallel Bar Dips/ Box Dips/ Push Ups
30 m Single Dumbbell Overhead Walking Lunge

It’s Gymnasty

Gymnastics: 15 September 2020

A. Ring Swing w. Pull
4 | 5-8 | 2"

B. Ring MU Transition
5 | 3 | 1"

C1. Strict Pull-ups (Chest2bar)
C2. Maltese Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 15 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

WOD
24 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2020

A. Back Squat 
5 | 5 | 3" in tempo 3 - 1 - x - 1

B. 14 minute AMRAP of:
7 Bar/ Ring Muscle Ups
50 Wall Balls
100 Double Unders

It’s Gymnasty

Gymnastics: 25 August 2020

A. Ring Swing with Pull
4 | 3 | 1"

B. Ring Muscle-up transition with Band
5 | 2 | 1"

C1. Chest2Ring Pull-ups
C2. Ring Dips
3 | 3-5 | 3"

Power-Up

Powerlifting: 25 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

B. Back Squat
3 | 5-8 | 3" in tempo 3-0-1-1

C1. Dip
C2. Chin-up

3 | 6-10 | '90 in tempo C-1-1-1

WOD
17 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2020

A1. Push Press  7 | 5 | 0"
A2. Push Jerk  7 | 3 | 2"

B. 6 Rounds for Calories 2 minutes on/ 1 minute off, of:
1st minute: Row Hard
2nd minute: Row Moderate
3rd minute: Rest

It’s Gymnasty

Gymnastics: 18 August 2020

A. Kipping Swing w. Pull (on bar)
4 | 3 | 1"

B. Russian Dip on box
5 | 2 | 1"

C. Chest2Ring Pull-ups
3 | 3-5 | 3"

D. Ring Dips
3 | 3-5 | 3"

Power-Up

Powerlifting: 18 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

B. Back Squat
3 | 5-8 | 3" in tempo 3-0-1-1

C1. Dip
3 | 6-10 | '90 in tempo C-1-1-1

C2. Chin-up
3 | 6-10 | '90 in tempo C-1-1-1

WOD
04 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 March 2020

A. 18 minutes to establish a 2 Rep Max for:
Farmers Handle Deadlift

B. 16 minute AMRAP of:
15 Ring Rows Feet Elevated
15 Cal Ski Erg
15 Ring Dips
15 Alternating Dummbell Snatch 22.5/15 kg

note: this is for quality

Power-Up

Powerlifting: 5 March 2020

A. Bench Press
3-5 | 1-3 | 3" in tempo 3-0-1-1

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

BENCHMARK
24 February 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 February 2020

A. Deadlift
5 | 5 | 3"

MARK'S BD-WOD

B. 4 rounds for time of:
15 Ring Push Ups
30 Wall Balls
60 Double Unders

It’s Gymnasty

Gymnastics: 25 February 2020

A. Ring Swing w. Pull
4 | 3 | 1"

B. Ring Muscle-up transition w. Band
5 | 2 | 1"

C1. Chest2Ring Pull-ups
C2. Ring Dips
3 | 3-5 | 3"

D. Dragonfly
4 | 10 | 1"

Power-Up

Powerlifting: 25 February 2020

A. Back Squat
3-5 | 3-6 | 3" in tempo 4-0-1-1

B. Press
3-5 | 5-8 | 3" in tempo 3-0-1-1

C1. Sandbag Squat
3 | 8-15 | '60

C2. Dip
3 | 8-15 | '60

D. Single Leg Hip Thruster
3 | 10 | 2" C-0-1-1

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