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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
14 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 June 2021

A. 7 x EMOM2 of Snatch Pull + 2 Power Snatch + 1 Overhead Squat
Note: Focus is on quality Movement

It’s Gymnasty

Gymnastics: 15 June 2021

Tech/Skill work on:
Kipping pull up
Butterfly pull up / chest to bar
Bar MU

Strength:
Strict pull ups
EMOM for 10 minutes, 50-60% of your max or slow negatives with 2'' hold on top

Conditioning:

For time: 30 Pull ups/ CTB/ Bar MU
note: every time you break perform 10 burpees (choose according to your level- you should be able to do sets of 5)

Power-Up

Powerlifting: 15 June 2021

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

B1. Bench Press 
3-5 | 3-5 | 0" in tempo 3-1-1-1
B2. Ring Row 3-5 | 10 | 3" in tempo 3-1-1-1

C2. Split Squat 3 | 5L+5R | '90 in tempo C-1-1-1
C2. Barbell Press 3 | 10 | '90 in tempo C-1-1-1

WOD
11 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 June 2021

With a Partner 2 x 13 minute AMRAP's of:
200 Double Unders
200 m Run Each
80 Pull Ups
40 Overhead Squats/Front Squats 50/35 kg
then in remaining time
Max effort of burpee box Jump overs 24/20"

Just lift odd shit

Strongman: 12 June 2021

A. Keg to Shoulder to Overhead
Work up to a heavy single lift in 15 minutes

B. Farmer Handle Deadlift 
3-5 | 3-5 | 3" in tempo 3-1-1-1
42-30-18 reps of:
- Kb Snatch L 24/16kg
- Kb snatch R
- Sandbag Squats
- Cal Ski-erg
Note: Goal is to split reps and do them unbroken as fast as possible
Week 28

WOD
09 June 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 June 2021

A1. Benchpress 5 | 7 | 0"
A2. Single Ring Upright Row 5 | 10 | 0"
A3. Single Leg Dumbbell RDL 6 L/ 6 R | 3"

B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:

1st Minute: Farmer's Carry
2nd Minute: Sandbag Bearhug Hold
3rd Minute: Ski Erg Calories
4th Minute: Sled Drag

Power-Up

Powerlifting: 10 June 2021

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

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

C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Dip 3 | 6-10 | '90 in tempo C-0-1-1

WOD
02 May 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 May 2021

A. Front Squat 5 | 5 | 3" in tempo 3 - 1 - 1 - 1

B. 17 minute AMRAP of:
200 m Run
7 Double Dumbbell Power Cleans
7 Burpees
7 Double Dumbbell Shoulder to Overhead

WOD
28 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 April 2021

A1. Bench Press 6 | 3 | 0" in tempo 4 - x - 1 - 1
A2. Strict Pull Ups 6 | Max Effort | 3"

B. 20 minute FGB Style of:
1st Minute: Burpees
2nd Minute: Single Leg Shoot Through
3rd Minute: Hand Release Push Ups
4th Minute: DB Weighted Reverse Stepping Lunge
5th Minute: Rest

WOD
20 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2021

A1. Tempo Back Squat 4 - x - 1 - 1
6 | 3 | 0"
A2. Strict Pull Ups
6 | Max Effort | 3"
A. 30-20-10-20-30 Reps for Quality of:
Barbell Strict Press
Plank Position Alternating Knee to Elbow
Barbell Upright Row
Flutter Kicks
https://www.youtube.com/watch?v=ZReBfqSrdlQ

WOD
20 April 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 April 2021

A1. Back Squat  6 | 3 | 0" in tempo 4 - x - 1 - 1
A2. Strict Pull Ups  6 | Max Effort | 3"

B. 30-20-10-20-30 Reps for Quality of:

Barbell Strict Press
Plank Position Alternating Knee to Elbow
Barbell Upright Row
Flutter Kicks

WOD
02 February 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 February 2021

A1. Front Squat 5 | 5 | 0 in tempo 3 - 1 - 1 -1
A2. Band Pull Aparts  5 | 20 | 3"
Note: Complete Band pull apart reps immediately after finishing front squat set


B. 12 minute AMRAP, ascending in reps 2,4,6,8 etc. of:
Burpees
Jump Squat/Squat with Object
V-Ups

rest 2:00 minutes, then perform for time:
50 Burpees
50 Jump Squats/Squt with Object
50 V-Ups

WOD
31 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 February 2021

A1. Back Squat 5 | 5 | 0" in tempo 2 - 1 - 1 -1
A2. Weighted Good Morning + Bent Over Row 5 | 12 + 12 | 3"
(Complete 12 Good mornings then 12 bent over rows)

Note: Complete Good Morning reps immediately after finishing back squat set with a plate

B. 3 x 7 minute AMRAP of:
10 Tuck Jumps
10 Push ups
10 Alternating Leg V-Sit Ups
rest 2 minutes between AMRAP's

C. 3 x 7 minute AMRAP of:
10 Tuck Jumps/Box Jumps
10 Push ups
10 Alternating Leg V-Sit Ups
10 Alternating Object Devils Press
rest 2 minutes between AMRAP's

WOD
30 January 2021 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 January 2021

A. 5 rounds for Quality of:
20 Hollow Rocks
30 Plank to Toe Touch
20 Tempo Air Squats (3 secs down explode up)
30 sec Sideplank (R)
30 sec Sideplank (L)
Note: Rest as needed

B. Sunday Runday
4 Sets of
1:30 @ Moderate Pace
0:30 @ Fast Pace
2:00 @ Moderate Pace
0:30 @ Fast Pace
2:30 @ Moderate
0:30 @ Fast Pace
2:00 @ Easy/Walk/Recovery Pace

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