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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
01 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 minute AMRAP of:

5 Cal Echo Bike (only use of arms)
10 Push-ups

3 minutes rest

4 minute AMRAP of:

10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

4 minute AMRAP of:

15 Cal Row
10 Box Jumps 60/50 cm

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. On a 25-minute clock, 5 Rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat 5 | 1-3 | 3" in tempo C-1-1-1

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

C1. Bench Press 
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3

D. Touch Squat 
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Technigue
6 minute Kipping drills

30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest

Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up

B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest

C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

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
27 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 September 2021

A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%

B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:

0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans

6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans

12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean

18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean

It’s Gymnasty

Gymnastics: 28 September 2021

Week 52

Power-Up

Powerlifting: 28 September 2021

A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1

B1. Bench Press 
3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Seal Row 3-5 | 10 | '90 in temp 3-0-1-3

C1. Romanian Deadlift 
3 | 10 | '60
C2. Dumbbell Press 3 | 10 | '60

WOD
09 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2020

A. Strict Press
7 | 5 | 2"

B. 3 Rounds for time of:
30/ 25 Calories Row
20 Handstand Push Ups
10 Hang Power Snatch 50/35 kgs

It’s Gymnasty

Gymnastics: 10 November 2020

A. Kick-up into 2 sec. Handstand
5 | 3 | 1"

B. Box Rocks with Pike
3 | 10 | 1"

C. Handstand Practice
D. Angled Wall Handstand-hold
3 | ME | 2"

E. Box HSPU
3 | 8 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 10 November 2020

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

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Seal Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
02 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2020

A. Power Snatch
6 | 4 | 2"

B. 20 minute AMRAP, ascending in reps (3,6,9 etc.) of:
Kettlebell Swings 32/ 24 kg
Box Jumps 24/ 20"
Calories Rowing

Power-Up

Powerlifting: 3 November 2020

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

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo C-0-1-0

C2. Seal Row
3 | 6-10 | '90 in tempo C-0-1-0

WOD
07 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2020

A. Complex of: 1 Snatch Pull +  1 Squat Snatch + 1 Overhead Squat
8 | 1 | '90

B. For Time of:
200 m Run
40 Alternating Dumbell Hang Clean and Jerk
400 m Run
40 Power Snatch 40/30 kg
400 m Run
40 Toes to Bar
200 m Run

Power-Up

Powerlifting: 8 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. Seal Row
5 | 5 | 2" in tempo C-0-1-1

WOD
12 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 February 2020

A. Seal Row
6 | 10 | 2"

B. 8 minute AMRAP of:
5 m Handstand Walk
10 Russian Kettlebell Swings 32/24 kg

Note: Athlete can use heavier KB for Russian Swings

Power-Up

Powerlifting: 13 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

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

D1. Dumbbell Press
3 | 5L+5R | '60

D2. Pull-up
3 | 5 | '60

WOD
15 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 January 2020

A. Bench Press
5 | 5 | 2"
*After the last set drop the weight down to to 75% and perform a ME (max effort set)

B. For time; 2 sets of 4x 500 m. Row:
- Rest 30 seconds in between each Row.
- Rest 3 mins in between sets

Power-Up

Powerlifting: 16 January 2020

A. Power Clean
3-5 | 1 | 2" @ 90%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

B2. Seal Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

C1. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

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