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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
23 January 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 January 2022

A. Cluster Back Squats 2 | 7x2 '20 | 3"
B. Snatch grip Deadlift 2 | 5 | 2" in tempo 3-1-3-1

BENCHMARK
16 January 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 17 January 2022

A. Cluster Back Squats 2 | 7x2 '20 | 3"

B. Snatch grip Deadlift
2 | 5 | 2" in tempo 3-1-3-1

" Loredo "

C. 6 rounds for time of:
24 air squats
24 push ups
24 walking lunges
400 m Run

WOD
30 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 December 2021

A. Deadlift 3-5 | 5-8 | 2"

B. 4 rounds of 3 minute AMRAP of:
400 m Run
ME US Kettlebell Swings
rest 1 minute
---------------------------------------------

*C. HOME APPROVED WOD
Body Weight Good Mornings 3 | 15 |'60 in tempo 3-1-x-1

Tabata Hollow Rocks

For time:
Run 1,6 km
40 Burpees
Run 800 m
20 Burpees
Run 400 m
10 Burpees
Run 200 m
5 Burpees

BENCHMARK
27 December 2021 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 December 2021

A. Split Squat 2 |8L+8R|'90

B. Kettlebell Windmill
4 |5L + 5R| '60

"the Odd Run"

C. For time:
800 m Run
400 m Backwards
400 m Ammobox
400 m Log
400 m Jerrycan
400 m Backwards
800 m Run
-----------------------------

D. HOME APPROVED WOD
Negative Push-ups 3-5 |8-12| '90 in tempo 10-1-X-1

16 minute EMOM of:
odd minute: 16 Jumping Lunges (switch in the air)
even minute: 8 Burpees

WOD
01 December 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. 4 minute AMRAP of:

5 Cal Echo Bike (only use of arms)
10 Push-ups

3 minutes rest

4 minute AMRAP of:

10 Cal Ski-erg
10 Toes to Bar

3 minutes rest

4 minute AMRAP of:

15 Cal Row
10 Box Jumps 60/50 cm

WOD
29 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 November 2021

A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"

B. 12 minute EMOM of:

Odd minute: 12-15 Cal Row
Even minute: 20 Kettlebell Swings

Power down... :(

No Powerlifting & Gymnastics

Unfortunately due to the Government restrictions we can't give any Specialty Classes for the upcomming three weeks. 

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
24 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 November 2021

A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"

B. On a 25-minute clock, 5 Rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Power-Up

Powerlifting: 25 November 2021

A. Overhead Squat 5 | 1-3 | 3" in tempo C-1-1-1

B. Deadlift 
3 | 3-5 | 3" in tempo 3-1-X-1

C1. Bench Press 
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3

D. Touch Squat 
3 | 5L+5R | 2"

It’s Gymnasty

Gymnastics: 25 November 2021

A. Technigue
6 minute Kipping drills

30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest

Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up

B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest

C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups

WOD
22 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2021

A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"

B. *21*15*9* reps of:

Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders

Power-Up

Powerlifting: 23 November 2021

A. Power Snatch 7 | 2 | 2"

B. Back Squat 
3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%

C1. Push Press 
3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"

D. Box Y-Raise 
3 | 10L+10R | '60 in tempo C-1-1-2

WOD
17 November 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 November 2021

A. Good Mornings 2 | 12-15 | '60

B. Turkish Get-ups 2-3 | 8L + 8R | '90


C. 21-15-9 Calories of:

Row
Ski-erg

rest 3 minutes

21-15-9 Calories/ Reps of:
Row
Burpees over the Rower

Power-Up

Powerlifting: 18 November 2021

A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1

B. Deadlift 
3 | 5-8 | 3" in tempo 3-1-X-1

C1. Bench Press 
5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"

D. Bent over Lateral Raise 
3 | 10 | '60 in tempo C-1-1-3

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