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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 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 September 2021

A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds

B. 10 EMOM of:
1 (Legless) Rope Climb

C. For distance:

4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg

score: total meters

Power-Up

Powerlifting: 23 September 2021

A. Power Clean 5 | 2 | 2"

B. 1 1/4 Front Squat 
3-5 | 2-5 | 3" in tempo 3-0-X-1

C1. Press 
3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1

D. Push-ups 
2 | ME | '90

BENCHMARK
14 September 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 15 September 2021

Always Remembered

For Time (with a Partner)

Cash-In: 2001 meter Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)

Cash-Out: 2977 meter Row

Note: 1 Bearcomplex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

WOD
16 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2021

A. 1 Clean Shrug + 1 Squat Clean + Jerk + 1 Squat Clean 6 | 1 | 2 "

B. 14 minute AMRAP of:
6 Rope Climbs
12 Dumbbell Shoulder to Overhead (L)
12 Dumbbell Shoulder to Overhead (R)
24 Wallballs

It’s Gymnasty

Gymnastics: 17 August 2021

Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |

Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg

Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)

Finsher
Tabata Hollow Body/ Superman Hold

Power-Up

Powerlifting: 17 August 2021

A. Snatch Pull 5 | 3 | 2"

B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90

WOD
06 August 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 August 2021

36 minute Partner AMRAP of:
30 Cal Row
15 Rope Climbs
60 Cal Row
30 Bar Muscle Ups
120 Cal Row
60 Handstand Push Ups

Just lift odd shit

Strongman: 7 August 2021

A. Power Clean
Find your best Rep in 15 minutes

B. Yoke Press 5 | 5 | 3"

C. 20 minute Buddy WOD
Suicide Front Rack Walk
*5m*10m*15m walk
*= 2 Front Squats

WOD
16 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 July 2021

Buddy WOD 

3 Rounds of 10 minutes on, 2 minutes off, of:
You Go - I Go (Complete one full round)

Round 1
10 Calorie Row
10 Push Ups

Round 2
10 Calorie Ski Erg
5 Burpee Box Jump Over 24/20"

Round 3
10 Front Squats 50/35 kg
2 Rope Climbs

Just lift odd shit

Strongman: 17 July 2021

A. 7 minute Buddy AMRAP: Atlas Stone to shoulder

B. Zercher Squat 
3-5 | 3-5 | 3" in tempo 4111

C. BuddyWOD
8 rounds for time of:
- Max Effort Push Press 75% 1RM
- 50m Suitcase Carry @ Body Weight

WOD
12 July 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 July 2021

A. Snatch 7 | 3 | 2"

B. 3 Rounds of 3 minutes on, 3 minutes off, of:
20/17 Cal Ski Erg
5/3 Rope Climbs
in remaining time max effort of: Toes to Bar

Power-Up

Powerlifting: 13 July 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
25 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 June 2021

BUDDY WOD
34 minute AMRAP of:
15 Rope Climbs
50 Bar Facing Burpees
50 Power Snatches 60/45 kg
50 Bar Facing Burpees
200 Wall Balls

Just lift odd shit

Strongman: 26 June 2021

A. Muscle Snatch
- Find a heavy explosive rep
Perform 4 | 2 | '90 @ 90%

B. Strip Bench Press
- Start @ 5RM
- Strip 5-10% @ Failure
- Perform 60 reps without rest
- tempo C-0-C-0

C. BUDDY WOD, 20 min AMRAP of:
5m-10m-15m Suicide Farmers Walk
note: Weight is 90% of your 5RM Farmers Handle Deadlift

WOD
17 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 June 2021

5 Rounds for time of:
3 Rope Climbs
10 Toes to Bar
21 Plate Overhead Walking Lunges 20/15 kg
400m Run

note: Timecap 30 minutes

WOD
04 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 June 2021

BUDDY WOD

30 minute AMRAP of:
6 Rope Climbs
12 Handstand Push Ups
18 Box Jump Overs 24/20 "
24 Alternating Dumbbell Hang Snatch
30 Calorie Ski Erg

Note: One athlete to be running 200m at all times

WOD
28 May 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 May 2021

30 minute Partner AMRAP of:
80 Calorie Row
40 Deadlifts 80/65 kg
20 Synchro Bar Facing Burpees 
10 Rope Climbs

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