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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
15 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 September 2022

A.Snatch Pull + Snatch (Technique) 10 | 1 | 90"

B. Snatch at 70% of Part A with 2 second Pause in bottom 
6 | 2 | 60"

C. 15 minute AMRAP of

Ascending Rep Scheme 3,5,7,9,11,13...
Bar Muscle Up
Squat Snatch 60/45
*Athlete to perform 12 Burpees over bar after each set

WOD
01 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 May 2022

A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch

B. 3 rounds for time of:

Row 500 meters
21 hang power snatches 40/25 kg

WOD
13 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 2022

A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch

B. 3 rounds for time of:

Row 500 meters
21 hang power snatches 35/25 kg

Power-Up

Powerlifting: 14 April 2022

A. 1.5 Deadlift 3 | 5 | 3"

B. Bench Press 
10 | 3 | 2"

C1. Split Squat 
3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

It’s Gymnasty

Gymnastics: 14 April 2022

Tech/Skill work on:
Handstand walk practice
Spend 10 minutes on hsw drills
Scale: kick to handstand+handstand hold drills

Butterfly pull up/ ctb practice

Spend 6min. on butterfly practice

Strength:
Max set: pull up/ ctb/ bar MU
If no more than 8 kipping pull ups:
Then work on strict/ assisted pull up
2'rest

Every 90 sec. x 6 sets:
50-60% of max reps

WOD:
4' AMRAP
20/15 cal row - 5 wall walks - max reps TTB

1' rest

4' AMRAP
20 TTB - 20/15 cal row - max reps wall walks

1' rest

4' AMRAP
5 wall walks - 20 TTB - max cal row

WOD
06 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 April 2022

A. Snatch Complex of:
1 Snatch Grip Deadlift
1 Power Snatch

B. 25 minute EMOM

1 Hang Squat Snatch

Power-Up

Powerlifting: 7 April 2022

A. Front Squat Build up to 1 RM

B. 1.5 Deadlift 
5 | 5 | 3"

C. Bench Press 
10 | 3 | 2" @ 80%

D1. Split Squat 
3 | 5L/R | '90
D2. Hip Thrust 3 | 5 | '90
D3. Kneeling Dumbbell Press 3 | 3-5L/R |'90

WOD
30 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 March 2022

A. 3 position Snatch Complex of:
1 High hang (squat) Snatch
1 Hang (squat) Snatch
1 (squat) Snatch

B. 3 rounds for time of:
15/12 Cal Row
15 Toes to Bar
10 Squat snatches 40/30 kg
15 Toes to Bar
15/12 cal Row

rest 3 minutes between rounds

Power-Up

Powerlifting: 31 March 2022

A) Segment Power Clean + Push Press 5 | 2 | '90 @ 70%1RM

B) Speed Squat 8-12 | 3 | '60 @ 65%1RM

C1) Bench Press 3 | 3-5 | '90
C2) Dumbbell Row 3 | 3-5 L/R | '90

D) Hip Thruster 3 | 5 | 3"

BENCHMARK
10 February 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 February 2022

A. 20 minute EMOM of:
0-8 minutes EMOM perform 1 Hang Snatch + 1 Drop Snatch
8-20 minutes EMOM perform 1 Squat Snatch increase weight every minute untill max of 85% of your 1 RM

"the Open 21.2"

B. For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)

Time Cap: 20 minutes

WOD
13 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2021

A. 20 minutes to work on the following Complex
1 Heaving Snatch Balance
1 Snatch Balance
1 Overhead squat

B. 10-9-8-7-6-5-4-3-2-1

Snatch 40/25kg
Burpee over the Barbell

WOD
03 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 November 2021

A. 5 rounds Snatch Complex of:
1 Power Snatch
1 Overhead Squat
1 Drop Snatch

B. 12 minute EMOM of:

odd minute: 1-2 Hang Squat Snatches
even minute: 1-2 Squat Snatches*
*build up in weight don't exceed 80%

Power-Up

Powerlifting: 4 November 2021

A. Overhead Squat 7 | 2 | 2" in tempo 4-3-1-1
B. Deadlift 3 | 5-8 | 3" in tempo 3-1-X-1

C1. Bench Press @ 75%,80%,85%,80%,75% 
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
07 October 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 October 2021

A. 20 minutes to build up to your 2 Rep Squat Snatch

B. *21-15-9 reps for time of:

Power Snatches
Toes to Bar
Handstand Push Ups

*starting with and on every other minute, 3-5 Burpees

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

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