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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
28 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 September 2022

A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique

B. In Pairs 30 minute EMOM of

Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed

Power-Up

Powerlifting: 29 September 2022

A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min

B. Pause Front Squat 
3 | 2-5 | 3"

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

WOD
26 September 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 September 2022

A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max

B. 3 Rounds for time of

25 m Double DB/KB Front Rack Lunge
25 Pull Ups

Power-Up

Powerlifting: 27 September 2022

A. Back Squat 3 | 3-5x1 | '30-40 | 3-5" @ 90%

B1. Bench Press 
3 | 2-5 | 3"
B2. Seal Row 3 | 10 | 2" in tempo C-1-X-3

C1. Double Kettlebell Snatch 
3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90

It’s Gymnasty

Gymnastics: 27 September 2022

WOD
25 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 July 2022

A. Front Squat 3-5 | 3-5 | 3"

B. 3 rounds each for time of:

30 cal row
30 wallballs
30 burpees over the rower

rest 2 minutes between rounds

Power-Up

Powerlifting: 26 July 2022

A. Slow Snatch Pull + Power Snatch
Work on Technique and Challenge yourselves with weight for 15 min
B. Back Squat
3 | 2-5 | 3" in tempo 4-2-X-1
C1.
Week 43

It’s Gymnasty

Gymnastics: 26 July 2022

Week 43

WOD
20 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 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. 16 minute EMOM of:

odd minute: 12-10 box jump-overs 60/50 cm
even minute: ME burpee pull-ups

Power-Up

Powerlifting: 21 July 2022

A. Power Clean + Push Press 3 | 1-3 x 1+1 | 3" @ 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

WOD
17 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 July 2022

A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0

B. 6 rounds for max reps of:

1st minute: ME cal row
2nd minute: Toes to bar
3rd minute: ME cal ski-erg
4th minute: rest

take a recovery dive in the canal afterwards...

C. When it's toooo hot... WOD

for time:
row 2k
swim 2x 300 m.

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
10 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 July 2022

A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0

B. for time:
buy in 500 m row

then 6-9-12-9-6 reps of:
burpees lateral over the bar
front squats
toes to bar

buy out 500 m row

BENCHMARK
06 July 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 7 July 2022

A. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1

B. technique on Kipping Pull-ups

"Nicole"

C. 20 minute AMRAP of;
400 m Run
Max Pull-ups

Power-Up

Powerlifting: 7 July 2022

A. Power Clean + Push Press 2 | 3-5 x 1+2 | '20 | 3" @ 80-85%

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. Weighted Parallettes Push-ups 
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

WOD
03 July 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 July 2022

A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0

B.Buddy-up!
In teams of 2, you go - I go

8 rounds each:

12 KB/DB box step ups 22,5/15kg 60/50cm
36 double unders

WOD
29 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 June 2022

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

B. 5 rounds for time of:

35 double-unders
Run 200 meters

Power-Up

Powerlifting: 30 June 2022

A. Power Clean + Push Press Find your best and heaviest set in 20 min

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. Weighted Parallettes Push-ups 
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

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