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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.

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
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
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

WOD
02 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 December 2020

A1. Barbell Box Step Ups
5 | 12 | 2"

A2. Strict Pull Ups
5 | ME

B. 20 minute Alternating EMOM of:
1st Minute : 16/13 Ski Erg Calories
2nd Minute : 3/2 Rope Climbs
3rd Minute: 20 Ab Mat Sit Ups
4th Minute: 80 Double Unders
5th Minute : Rest

note: Athlete to work for 50 seconds max

WOD
20 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 November 2020

A. Double Kettlebell Front Rack Squats
6 | 10 | 2"

B. 2 x 7 minute AMRAP's of:
AMRAP 1
5 Power Snatch 60/45 kg
10 Calorie Ski Erg
20 Push Ups

AMRAP 2
5 Rope Climbs
10 Push Ups
20 Wall Balls

note: work in pairs, swap AMRAP's after each 7 minutes and rest 3 minutes between AMRAP's

Just lift odd shit

Strongman: 21 November 2020

A. Muscle Snatch
4 | 2 | '90 @ 80%1RM

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

C. Buddy WOD, 20 minute EMOM of:
1st minute: Thrusters 60/ 45 kg
2nd minute: Strict Pull-ups
3rd minute: Dips
4th minute: Russian Kettlebell Swings 32/24kg
5th minute: Rest

note: You work for 30 sec. ME, I work for 30 sec. ME.

WOD
02 October 2020 | by CrossFit Amsterdam

better together...

BUDDY WOD: 3 October 2020

Buddy Saturday!

In Groups of 3 athletes 35 minute AMRAP:

10 Rope Climbs
20 Partner Burpees
30 Handstand Push Ups
40 Partner Burpees
50 Deadlifts 100/ 85 kg
60 Partner Burpee


note: One partner Running 400 m at a time

Just lift odd shit

Strongman: 3 October 2020

A. Power Clean & Push Press
Find your best set

B. Back Squat
5 | 2 | 2" in tempo 4-1-X-1 @ 85%

C. Buddy WOD, Double & Heavy DT
10 Rounds for time of:
- 12 Deadlift
- 9 Hang Power Cleans
- 6 Jerks

note: weight is 80% of A

our monthly hero... The community has chosen:

Benchmark: BOWEN

We'll be kicking of at 14:25 h!

"BOWEN"
3 Rounds For Time of:
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (1.5/1 pood)
20 Box Jumps (24/20 in)

For the kettlebell thrusters, do 7 per arm (14 total) per round.

WOD
11 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 September 2020

Buddy WOD

32 minute AMRAP of:
21 Lateral Burpees
15 Hang Power Cleans 60/ 45 kg
9 Thrusters 60/ 45 kg
3 Rope Climbs

note: Every 4 minutes including 0:00 both athletes Run 200 m

Just lift odd shit

Strongman: 12 September 2020

A. Turkisch Get-up
Find your heaviest TGU

B. Deadlift
5 | 3 | 2" in tempo 1-1-X-1

C. Buddy WOD, 20 minute AMRAP of:
- 20 Russian Kettlebell Swings 32/ 24kg
- 20 Alternate stepping Lunges
- 20 Goblet Squats
- 20 S2O Left
- 20 S2O Right

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