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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
07 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2022

A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"

B. 20 minute EMOM of

1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists

Power-Up

Powerlifting: 8 September 2022

A. Front Squat 2 | 3-5 x 1 | '30 | 3" @ 90%

B1. Deadlift 
3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

It’s Gymnasty

Gymnastics: 8 September 2022

STRENGTH
1min ON/ 1min OFF x 6 sets (12min)
10/8 cal ski Max reps strict
HSPU in remaining time

SKILL
50 DU
10m hsw
40 DU
10m hsw
30 DU
10m hsw
20 DU
10m hsw
10 DU
10m hsw

Scale 1: 5m hsw
Scale 2: 10 attempts walk to the wall
Scale 3: 4 wall walks

WOD
15 minute AMRAP of:
15/12 cal row
15 ctb
15 burpee box jump over

WOD
24 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2022

A1. Close Grip Bench Press 4 | 12 | 0"
A2. Plate Halo  4 | 20 | 0 "
A3. Bentover Double Kettlebell Rows 4 | 12 | 3 "

C. 20 Minute EMOM of

1st minute - 45 Seconds of 10m Shuttle Runs
5th minute - 45 seconds strict Pull Ups/Elevated Feet Ring Rows
3rd minute - 45 seconds Echo Bike
4th minute - 45 seconds Weighted Russian Twists
5th minute - 45 Seconds Calorie Row

Power-Up

Powerlifting: 25 August 2022

A. Pause Front Squat + Front Squat 5 | 1+1 | 3" @ 80-85%

B1. Deadlift 
3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"

C1. Press 
3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"

WOD
04 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 October 2021

A. Hang Power Snatch 4-5 | 2 | '120

B. 3x 4 minute AMRAP of:

10-12 cal Row
10 alternate Dumbbell Snatches 22.5/ 15 kg
10 Burpees

note: rest 2 minutes between AMRAP's

Power-Up

Powerlifting: 5 October 2021

A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1 @ 85-90%

B. Bench Press 
3 | 5x2 | '20 | 3" in tempo 3-0-X-1 @ 80-85%

C1. Bulgarian Split Squat 
3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90

WOD
11 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 April 2021

A. Back Squat
20 minutes to find a 10 rep max for the day.

B. Every 3 minutes for 7 rounds of:
24 Hops over DB
12 DB/KB Thrusters (R)
12 DB/KB Thrusters (L)
24 DB/KB Russian Twists

WOD
15 February 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 February 2021

A1. 3 Hang Power Cleans +  3 Push Press  6 | 2 (3+3) | 0"
A2. Weighted Shoulder Raises 6 | 15 | 3"

B. 18 minute AMRAP of:
18 Alternating DB/KB Hang Squat Clean
18 DB/KB Russian Twists
18 Lateral Hops of DB/KB
18 Push Ups

WOD
16 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 17 January 2021

A. 4 rounds for Quality of:
20 Chair/Stair Dips
30 Russian Twists
20 Tempo Air Squats (3 secs down explode up)
30 sec Sideplank R
30 sec Sideplank L
Note: Rest as needed

B. Sunday Runday
3 Sets of
5:00 @ Moderate Pace
2:00 @ Easy Pace
2:00 @ Fast Pace
2:00 @ Easy Pace

WOD
28 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 29 December 2020

Option A | Bodyweight |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips/ Dips on Stairs

Option B | Odd Object |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Alternating Arm Ground to Overhead

Option C | Barbell |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Barbell Ground to Overhead

WOD
16 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

Home WOD: 17 December 2020

"ZOOM-IN" at 18:30 h. to join your Coach live!
Don't worry if you missed out... All sessions will be recorded. 

| Bodyweight |
Every 3 minutes for 30 minutes:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/ 10 Pike Push Ups/ 2 Wall Walks

be comfortable with the uncomfortable…

Mobility: 17 December 2020

"ZOOM-IN" in at 08:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
08 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 9 May 2020

Option A - Bodyweight ("ZOOM-IN" at 10:00 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/10 Pike Push Ups/2 Wall Walks

Option B - Bodyweight
4 rounds for Quality of:
20 Chair Dips
30 Russian Twists
20 Tempo Push Ups (3 secs down explode up)
30 sec Sideplank R
30 sec Sideplank L

Option C - Bodyweight
18 minute AMRAP of:
4 x 50 m Shuttle Run
15 Push Ups

can't go wrong when being strong...

StrongwithPerry: 9 May 2020

"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
29 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 30 April 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips

Option B - Odd Object ("ZOOM-IN" at 18:30 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Alternating Arm Ground to Overhead

Option C - Barbell
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Barbell Ground to Overhead

be comfortabele with the uncomfortable…

Mobility: 30 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong...

StrongwithPerry: 30 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

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