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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
30 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2021

A. 4 Rounds of the following Snatch Complex:
2 Snatch High Pulls
2 Squat Snatches

B. For time:

1,000 m Row
30 Chest-to-Bar Pull Ups
10 Overhead Squats 50/35 kg
20 Chest-to-Bar Pull Ups
20 Overhead Squats 50/35 kg
10 Chest-to-Bar Pull Ups
30 Overhead Squats 50/35 kg
1,000 m Row

WOD
19 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2021

A. Empty Barbell Drills

B. 5 rounds of the following Snatch Complex:

1 Hip Snatch
1 Hang Snatch (at knee hight)
1 Snatch

C. 20 minute EMOM

odd minute: 2 Squat Snatches
even minute: rest

note: every odd minute try to increase weight till max of 80%</em

WOD
06 September 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 September 2021

A. 10 min empty Barbell drils

B. Snatch Complex of:

1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch

C. 10 minute EMOM, of: 
2 Squat Snachtes

D. Accessory Work; 
Static core holds (plank holds/ hollow holds/ arch holds e.a.)

Power-Up

Powerlifting: 7 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. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3

C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60

WOD
06 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 December 2019

Buddy WOD

For time:
100 Calorie Row
150 Wall Balls
100 Calorie Row
200 Push Ups
100 Calorie Row
150 Toes to Bar

note: 1 Partner to be holding sandbag while the other partner is working

Just lift odd shit

Strongman: 7 December 2019

A. Snatch Complex
Snatch Pull + Power Snatch + Snatch
- Find your best and heaviest complex in 20 min.

B. Back Squat
3 | 1-3 | 3” in tempo 4-1-X-1

C. Buddy Wod, 20 min AMRAP of:
- 10 Bench Press @ 80%1RM
- 20 Strict Pull-ups
- 30 Sandbag Squats
- 400m Row

WOD
05 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 November 2019

A. Snatch Complex E2MOM for 7 rounds of:
Hi Hang Power Snatch + Hang Power Snatch + Power Snatch + Hi Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

B. Ascending Ladder 13 minute AMRAP of:
Snatch 50/35 kg
Lateral Burpees over the Bar
Toes to Bar

note: Reps 3,6,9,12 etc.

WOD
14 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 October 2019

A. For 6 Rounds perform E2MOM the folowing Snatch Complex:
1 Hi-Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
1 Hi-Hang Squat Snatch 
1 Hang Squat Snatch 
1 Squat Snatch

B. 3 Rounds for time of:
500 m Row
30 Pull-Ups

It’s Gymnasty

Gymnastics: 15 October 2019

Muscle-up Transition technique (w. Band)

5 | 3 | '60

Muscle up (attempts)

3 | 1-3 | 3"

Ring Dip

2-4 | 8-12 | '90

False Grip Ring Pull-ups

2-4 | 8-12 | '90

L-sit hold (rings)

Tabata

Power-Up

Powerlifting: 15 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

WOD
27 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 August 2019

A. Snatch Pull
5 | 2 | 1"

B. 6 | 1+1| 1" Snatch Complex of:
1 Snatch Pull 
1 Squat Snatch

C. 6 minute EMOM of: 1 Squat Snatch

D. 5 rounds for time :
200 m Run
50 Double Unders
15 Burpees

WOD
11 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 April 2019

A. Snatch-grip Deadlifts
5 | 2 | '90

B. Snatch-pulls
3 | 3 | 2'

C. Snatch Complex of:
1 Squat Snatch
2 Hang Squat Snatches

D. 8 minute AMRAP of:
4 Burpees over the Bar
2 Squat Snatches 60/45 kg

note: every round you add 1 Squat Snatch and 2 Burpees

WOD
04 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 April 2019

A. 15 minutes to find your best Snatch Complex of:
1 Power Snatch
1 Squat Snatch
1 Hang Squat Snatch

B1. 2 rounds of:
3 minute AMRAP of:
3-6-9-12 etc.
Power Snatches 40/30 kg
Burpees over the Bar

rest 3 minutes

B2. 3 minute AMRAP of:
3-6-9-12 etc.
Thrusters 40/30
Chest to Bar Pull-ups

rest 3 minutes

WOD
24 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 March 2019

A. 14 minutes EMOM of:
on the odd minutes: 8 Dumbbell Rows (8 L+8 R)
on the even minutes: 8 Dumbbell/ Kettlebell strict Presses

B. 10 minutes to find your daily Max on the following Complex:
1 High Hang Snatch
1 Hang Snatch
1 Full Snatch

C. 8 minutes EMOM of:
your Snatch Complex performed in B., now at 80%

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