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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
11 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 May 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. 21-15-9 reps for time of:
toes to bar
cal row
burpees over the rower

Power-Up

Powerlifting: 12 May 2022

A. Tall Snatch 3 | 2 | '60

B. Snatch Pull + Dip Snatch 
5 | 1+1 | '90

C. Deadlift 
3 | 3-5 | 3"

D. Bench Press

4 reps @ 80%1RM
3 reps @ 87,5%1R
2 reps @ 95%1RM

E1. Bulgarian Split Squat 
3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90

WOD
18 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 April 2022

A1. Good mornings 3 |15 | 0"
A2. band pull aparts 3 |15 | '60

B. 7 rounds for max calories of:

Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
There is no rest between rounds.

It’s Gymnasty

Gymnastics: 19 April 2022

Power-Up

Powerlifting: 19 April 2022

A. Snatch Pull + Dip Snatch 3 | 1+1 | '90 @ 65-70%

B. Snatch 
2 | 3-5x1 | '30 | 2" @ 80-85%

C. Back Squat/ Front Squat*

10/5 reps @ 60/60%
8/5 reps @ 65/70%
6/5 reps @ 70/75%
6/5 reps @ 75/75%
6 reps @ 80%
* First all Back Squat Sets, Then Front Squat

D1. Pull-up 
3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90

WOD
28 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 March 2022

A. Superset of Strict Handstand Push-ups vs strict Pull-ups 3-5 | ME + ME| 2"

B. 4 rounds a la Fight gone bad style of:

1 minute of Box Jump-overs
1 minute of Ski-erg ME Cals
1 minute of Push Presses 20/15 kg (barbell only)
1 minute of Abmat Sit-ups
1 minute of Row
1 minute rest bewteen rounds

Power-Up

Powerlifting: 1 March 2022

A) Snatch Pull + Power Snatch + Overhead Squat 5 | 1+1+2 | '90

B) Back Squat
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM

C1. Press 
4 | 5-8 | '90
C2. Pull-Up 4 | 5-8 | '90

WOD
21 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 February 2022

A. 20 minutes to work on Toes to Bar

B. 4 rounds of:

3 minutes of rowing
1 minute of muscle-ups

Power-Up

Powerlifting: 22 February 2022

A. Snatch Pull 3x 5EMOM @ 85% 90% 95%1RM

B. Back Squat 
Find your 1 RM

C1. Handstand Push-up 
3 | 1-3 | 0"
C2. Dip 3 | 3-5 | 2"
C3. Rotating Ring Pull-up 3 | 5-8 | 2"

WOD
14 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2022

A. 20 minutes of work on Ring Muscle Up
For time;
5 x 400 meter run
rest 1:1
di 15 mrt.
B. Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars

Power-Up

Powerlifting: 15 February 2022

A. Snatch Pull
3x 5EMOM @ 80% 85% 90%1RM
B. Back Squat
3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1
C1. Handstand Push-up
3 | 1-3 | 0"
C2. Dip
3 | 3-5 | 2"
C3. Rotating Ring Pull-up
3 | 5-8 | 2"
Week 18

WOD
14 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2022

A. 20 minutes of work on Ring Muscle Up

B. For time;
5 x 400 meter run
rest 1:1

Power-Up

Powerlifting: 15 February 2022

A. Snatch Pull 3x 5EMOM @ 80% 85% 90%1RM

B. Back Squat 
3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1

C1. Handstand Push-up 
3 | 1-3 | 0"
C2. Dip 3 | 3-5 | 2"
C3. Rotating Ring Pull-up 3 | 5-8 | 2"

WOD
13 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 February 2022

A. 5x 2 Snatch Pulls

B. 12 EMOM:

odd minute: 3 Front Squats
even minute: 6 Back Squats

C. For time:
3 rounds of:
-10 Toes To Bar
-10 Wall Balls
-10 Devil Presses

then, 1 minute rest, into 

1600/1200 meter row

again 1 minute rest into 

1 round of:
-30 Toes to Bar
-30 Wall Balls
-30 Devil Presses

T.C. 20 minutes

WOD
06 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 February 2022

The NOBULL CROSSFIT OPEN is upon us! 
You can sign-up here to be officially registered. 

We are going to host "The Open" on Friday evenings for three weeks in a row. Starting on 25th of February. 
The last one, will be on the 11th of March and that's going to be EPIC!
Stay tuned for more info.
-------------------------------------

A. 5x 2 Snatch Pulls

B. 12 EMOM:

odd minute: 3 Front Squats
even minute: 6 Back Squats

C. For time:
50 Wall Ball Shots
50 Russian KB Swings 24/16
35 Wall Ball Shots
35 Russian KB Swings
20 Wall Ball Shots
20 Russian KB Swings

WOD
03 February 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 February 2022

A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch

B. 7x 2 Hang Snatches

C. AMRAP of:
3 minutes of Ski-erg for cals
3 minutes of ME Burpees
3 minutes of Ski-erg for cals

rest 3 minutes

3 minutes of Row for cals
3 minutes of Burpee Box Jump-overs
3 minutes of Row for cals

WOD
27 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 January 2022

The NOBULL CROSSFIT OPEN is upon us! 
You can sign-up here to be officially registered. 

We are going to host "The Open" on Friday evenings for three weeks in a row. Starting on 25th of February. 
The last one, will be on the 11th of March and that's going to be EPIC!
Stay tuned for more info.
-------------------------------------

A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*

B. 7x 2 Hang Snatches


C. 20 minute EMOM of:

1 minute Row for Cals
1 minute Ski-erg for Cals
1 minute Echo Bike for Cals
1 minute of rest

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