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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
08 August 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 August 2022

A. 5 Rounds for Quality of
8 Strict Press
10 Parallette Push Ups/Push Ups
8 Strict Press
* Commence a new set every 3:00

B. 10 Rounds of 1 minute on/1 minute off, of:

Rowing 10/7 Calories
then max effort Wall Balls in remaining time
*These are all out sprints

It’s Gymnasty

Gymnastics: 9 August 2022

Week 45

Power-Up

Powerlifting: 9 August 2022

Week 45

WOD
18 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 July 2022

A. push press to push-jerk 4 | 5+3 | 2"

B. pull-ups strict into kip 3 | 5-8 + ME | 2"


C. For time:

21 deadlifts 120/ 80 kg
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk

take a recovery dive afterwards...

D. when it's toooo HOT WOD!

100 push-ups
swim 300 m to the dock before the bridge
200 squats
run back to the box

ice pop afterwards :)

Power-Up

Powerlifting: 19 July 2022

A. Farmer Handle Deadlift 3 | 2-5 | 3"

B1. Barbell Row 
3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"

C1. Walking Lunge 
3 | 20 Steps | '90
C2. Barbell Push Press 3 | 6-10 L/R | '90

It’s Gymnasty

Gymnastics: 19 July 2022

STRENGTH
5 sets of:
3 kipping deficit HSPU as high as possible (100% effort on these)

Rest 90''-120'' after each set

SKILL
10' to prepare for bar MU in the workout, to practice efficiency in the movement and the transition. Use bands or box if needed to practice

WOD
2 rounds of:
50 DU + 5 bar mu

2' rest

2 rounds of:
40 DU+ 4 bar MU

2' rest

2 rounds of: 30 DU+ 3 bar MU

Scale option 1: 3/2/1 bar MU
Scale option 2: pull ups/Ctb

WOD
13 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 July 2022

A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"

B. 12 minute AMRAP of:

15/12 cal row
15 pull-ups
10 box jump overs 24/20 inch

Power-Up

Powerlifting: 14 July 2022

A. Power Clean + Push Press 10min EMOM 1+1 @ 85-90%

B1. Breathing Squat 
1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1

C1. Dumbbell Glute Bridge Floor Press 
3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0

It’s Gymnasty

Gymnastics: 14 July 2022

STRENGTH
Max unbroken set strict HSPU (max 2 mats! Otherwise scale with pike push ups or push ups)
3' rest
Then 6min EMOM: 50-60% of max unbroken set

SKILL
E2MOM x 12' (=6 sets)
10/8 cal bike or ski
Max ring/bar MU in the remaining time (Don't go for max effort and blow up in the first set, try to stay consistent every set)

CONDITIONING
3 sets, each for time:
30 sit ups
3 rope climbs
20m handstand walk
3 rope climbs
3' rest between sets (Scale 20m hsw with 20 walk to the wall attempts, or with 8 wall walks)

WOD
11 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 July 2022

A. push press to push-jerk 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | 5-8 + ME | 2"

C. 4 rounds, 3 minutes on: 1 minute off, of:

400 m run + movement x (see below)
round 1: x = handstand push-ups
round 2: x = pull-ups
round 3: x = ab-mat sit-ups
round 4: x = push-ups

Power-Up

Powerlifting: 12 July 2022

A. Farmer Handle Deadlift 3 | 2-5 | 3"

B1. Barbell Row 
3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"

C1. Split Squat 
3 | 6-10 L/R | '90
C2. Standing Dumbbell Press 3 | 6-10 L/R | '90

It’s Gymnasty

Gymnastics: 12 July 2022

STRENGTH
4 rounds of:
10-15 strict TTB
30" L-sit hold on parallettes
2' rest between sets

SKILL
8' kipping HSPU + butterfly pull up/CTB for the workout

CONDITIONING
10 rounds for time:
8 CTB 8 kipping HSPU 8 box jump overs

WOD
04 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 July 2022

A. push press to push-jerk 4 | 5+3 | 2"

B. pull-ups strict into kip 3 | 5-8 + ME | 2"


C. for time:

buy in: 1000 m row

5 rounds of:
5 shoulder to overhead 50/35 kg
10 overhead squats 50/35 kg
15 pull-ups

buy out: 500 m row

It’s Gymnasty

Gymnastics: 5 July 2022

Power-Up

Powerlifting: 5 July 2022

A. Farmer Handle Deadlift 3 | 2-5 | 3"

B1. Barbell Row 3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"

C1. Barbell Bulgarian Split Squat 3 | 6-10 L/R | '90
C2. Kneeling Dumbbell Press 3 | 6-10 L/R | '90

WOD
27 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip 3 | ME + 3 | 2"


B. for time:

50 double unders
100 pull-ups
50 double unders
100 push-ups
50 double unders
100 sit-ups
50 double unders
100 air squats

It’s Gymnasty

Gymnastics: 28 June 2022

Power-Up

Powerlifting: 28 June 2022

A. Farmer Handle Deadlift Build up to a 5RM

B1. Barbell Bent Over Row 
3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"

C1. Barbell Walking Lunge 
3 | 20 Steps | '90
C2. Dumbbell Arnold Press 3 | 8-12 L+R | '90

WOD
22 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 June 2022

A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"

B. for time:

*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups

It’s Gymnasty

Gymnastics: 23 June 2022

STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible

SKILL
19' movement practice for the workout

WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups

Rest 90" between sets
*Scale reps if needed

Power-Up

Powerlifting: 23 June 2022

A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%

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

C1. Dips 
3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"

WOD
20 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders

rest 2 minutes between rounds

It’s Gymnasty

Gymnastics: 21 June 2022

STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible

SKILL
12' to accumulate max handstand walk distance
Or obstacle course

WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees

Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees

Time cap 16'

Power-Up

Powerlifting: 21 June 2022

A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets

B. Victory Raise 
3 | 8-10 | 2"

C1. Push Press 
3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1

WOD
13 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 June 2022

A. strict press to push press 4 | 5+3 | 2"

B. pull-ups strict into kip
3 | ME + 3 | 2"

C. for time:

buy in: 100 double unders

3 rounds of:
21 Cal on the Ski-erg
15 ground to overhead 50/35 kg
9 handstand push-ups

buy out: 100 double unders

Power-Up

Powerlifting: 14 June 2022

A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
5/5 reps @ 65/65%
5/5 reps @ 70/70%
5/5 reps @ 75/70%
* First all Back Squat Sets, Then Front Squat

B1. Push Press 
3 | 3-5 | 2" in tempo C-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo C-1-X-1

C1. Decline Dumbbell Floor Press 
3 | 3-5 | '90 in tempo C-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo C-1-X-3

BENCHMARK
09 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 10 June 2022

"Wade"

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

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