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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 October 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 October 2022

A. Hang Power Clean 8 | 5 | 90"
*Note building to a heavy set of 5

B. In Partners 6 rounds of 2 minutes on/2 minutes off of :

Partner 1 - 15 Bench Press AHAP
Partner 2 - Heavy Sled Drag

WOD
08 June 2022 | by CrossFit Amsterdam

sign-up through Mindbody

Saturday: SWAT Obstacle course!

This Saturday, the 11th, we're invited to the SWAT obstacle course of the Police Force in Amsterdam. 

You will learn how to overcome numerous obstacles lead by experienced coaches of the Police force. 
This will be a lot of FUN! 

You can join us by signing-up through our sign-up system, Mindbody.

We'll be gathering at the gate of APGS Amsterdam (link here) at 9:45h. And be kicking off at 10:00h. sharp. 
Bring your ID with you or else you aren't aloud on the facility. Also make sure to bring long socks and long tights (without zipper on the achilles/calves). 
We'll be finished around 12:00 h.
That's it! Looking forward to it. 

We'll be seeing you there! 

LET’S GET PHYSICAL

WOD: 9 June 2022

A. Split Squat 2 |8L+8R|'45 in tempo 2-1-2-1

B. Good mornings
3 | 8-12 | '90 in tempo 3-1-X-1

C. In Buddies sledwork...

24 minute AMRAP of:
2 minutes on ( 1 minute FW drag, 1 minute BW drag), 2 minutes off, for distance

Power-Up

Powerlifting: 9 June 2022

A. Muscle Clean + Strict Press 2 | 3-5 x 1+1 | '30 | 3" @ 90%1RM

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle

C. Bench Press

2 reps @ 80%1RM
1 rep @ 86%1RM
4+ reps @ 92,5%1RM

D. Sled Drag Back Ward

10 rounds, you go i go:
25m @ 1.25x BW

WOD
01 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 June 2022

A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"

B. EMOM till failure of:

minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees

after every round add 1 rep to each movement

It’s Gymnasty

Gymnastics: 2 June 2022

STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase

SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips

WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row

TC. 14'

Power-Up

Powerlifting: 2 June 2022

A. Muscle Clean + Strict Press Build up to heavy rep

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%

TC: 20 min, rest as needed

C. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM

D. Sled Drag Back Ward

10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2

WOD
28 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 May 2022

A. L-sit reverse tabata

B. Hollow rocks tabata


B. In Buddies, 5 rounds of:

2 minutes ME cal Ski-erg
2 minutes sled drag anyhow

1 minute rest

WOD
09 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 April 2022

A. Muscle up work/ progressions

B. In buddies:

20 minute EMOM of:
odd minute 0-10 min.: Buddy 1 Sled FW drag
even minute 0-10 min.: Buddy 2 Sled FW drag
odd minute 10-20 min.: Buddy 1 Sled BW drag
even minute 10-20 min.: Buddy 2 Sled BW drag

note: after every minute of sled drag, perform 
immediatly 5 Burpees

WOD
22 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 March 2022

A. Ring Muscle Up work on transitions

B. In Buddies:
22 minute AMRAP of:
continues Sled drag (forward drag or backward drag) at BW
400 m run if the sled stops, your buddy starts sledding immediatly.

score total distance coverd with the sled

WOD
16 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 March 2022

A. Bench Press 3 | 5-8 | 3"

B. Tabata Hollow rocks


C. 4 rounds in Fight gone bad style

1 minute: ME cals on Ski-erg
1 minute: Sandbag hold
1 minute: Sled drag anyhow @BW
1 minute: ME cals on Echo Bike
1 minute rest

It’s Gymnasty

Gymnastics: 17 March 2022

SKILL
A. Butterfly pull up practice
8' EMOM
5-10 butterfly pull ups for quality

STRENGTH
5 supersets of
8 strict pull ups
8 strict HSPU
(Scale: assisted pull ups/ pike push ups)

WOD
14' AMRAP of
10/7 cal ski 5m HSW 2 (legless) rope climbs

Power-Up

Powerlifting: 17 March 2022

A) Power Clean + Push Press
15min EMOM 1 rep @ 80%-85%-90%1 RM

B) Speed Squat 8-12 | 3 | '60 @ 55%1RM

C1) Bench Press 3 | 5-8 | '90
C2) Bulgarian Split Squat 3 | 5-8L/R | '90

WOD
05 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 2022

A. Turkish Get-ups 3 | 5L + 5R | '90

B. In Buddies:

Buddy 1: 10 minute AMRAP of continues Sled drag forward/ backwards
Buddy 2: 10 minute AMRAP Row for distance

rest 3 minutes after your 10 minute AMRAP and then swap.

WOD
10 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 November 2021

A. Sumo Deadlift 3-5 | 8-12 | '60

B. Fight Gone Bad Style

3 round for total reps in 17 minutes of:
1 minute Echo Bike Calories
1 minute Front Rack Walking Lunges
1 minute Sled Drag
1 minute Ski Erg Calories
1 minute V-ups
1 minute Rest

Power-Up

Powerlifting: 11 November 2021

A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1

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

C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"

D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3

WOD
08 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 October 2021

Buddy WOD
36 minute AMRAP, you do 1 round, I'll do 1 round of:
15 Cal Row
12 Dumbbell Hang Squat Cleans
9 Burpees

Just lift odd shit

Strongman: 9 October 2021

A. Turkisch Get-up 3 | 10 alternating | 2"

B. Bench Press 
10 | 3 | 2" @ 80%1RM

C. Buddy WOD:

3-5 Rounds for time of
5x Keg to Shoulder
5x keg Shoulder to Overhead
5x stricht Pull-up
15 m Sled Drag Back wards

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