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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
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
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
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

BENCHMARK
11 June 2022 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 12 June 2022

A. 16 EMOM in buddies
odd minute: ME Tyre Flips (you go, I go)
even minute: ME Tyre Jumps (in-out = 1 rep) (you go, I go)

"Griff"

B. For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

WOD
08 June 2022 | by CrossFit Amsterdam

sign-up through Mindbody

Saturday: SWAT Obstacle course!

This Saturday, the 11th, we're invited to the SWAT obstacle course of the Police Force in Amsterdam. 

You will learn how to overcome numerous obstacles lead by experienced coaches of the Police force. 
This will be a lot of FUN! 

You can join us by signing-up through our sign-up system, Mindbody.

We'll be gathering at the gate of APGS Amsterdam (link here) at 9:45h. And be kicking off at 10:00h. sharp. 
Bring your ID with you or else you aren't aloud on the facility. Also make sure to bring long socks and long tights (without zipper on the achilles/calves). 
We'll be finished around 12:00 h.
That's it! Looking forward to it. 

We'll be seeing you there! 

LET’S GET PHYSICAL

WOD: 9 June 2022

A. Split Squat 2 |8L+8R|'45 in tempo 2-1-2-1

B. Good mornings
3 | 8-12 | '90 in tempo 3-1-X-1

C. In Buddies sledwork...

24 minute AMRAP of:
2 minutes on ( 1 minute FW drag, 1 minute BW drag), 2 minutes off, for distance

Power-Up

Powerlifting: 9 June 2022

A. Muscle Clean + Strict Press 2 | 3-5 x 1+1 | '30 | 3" @ 90%1RM

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

C. Bench Press

2 reps @ 80%1RM
1 rep @ 86%1RM
4+ reps @ 92,5%1RM

D. Sled Drag Back Ward

10 rounds, you go i go:
25m @ 1.25x BW

WOD
01 June 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 June 2022

A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"

B. EMOM till failure of:

minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees

after every round add 1 rep to each movement

It’s Gymnasty

Gymnastics: 2 June 2022

STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase

SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips

WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row

TC. 14'

Power-Up

Powerlifting: 2 June 2022

A. Muscle Clean + Strict Press Build up to heavy rep

B. Deadlift

5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%

TC: 20 min, rest as needed

C. Bench Press

2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM

D. Sled Drag Back Ward

10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2

WOD
30 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 May 2022

A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"

B. increasing Kettlebell Snatch Ladder (2-2, 4-4, 6-6... etc until failure)

rest 3 minutes then start, where you finished only now a decreasing ladder

It’s Gymnasty

Gymnastics: 31 May 2022

STRENGTH
12' EMOM alt
1) x reps strict TTB
2) x reps strict HSPU

SKILL
10' CTB/MU practice

WOD
3 rounds of:

3-4 ring/bar MU OR 6-8 CTB
10m hsw
75 DU
10m hsw
3-4 ring/bar MU OR 6-8 CTB
3' rest between sets

TC 24'

Power-Up

Powerlifting: 31 May 2022

A. Back Squat/ Front Squat*
5/5 reps @ 65/60%
5/5 reps @ 70/65%
5/5 reps @ 75/65%
5/5 reps @ 80/65%
* First all Back Squat Sets, Then Front Squat

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

C1. Decline Floor Prees 
3 | 3-5 | '90 in tempo 3-1-X-1
C2. ?

WOD
03 May 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 May 2022

A. Burgerner Warm-up and skill transfer

B. 3x 12 minute EMOM's of:
1st - 12 minute EMOM: Snatches for weight.
2nd - 12 minute EMOM: Cleans for weight.
3rd - 12 minute EMOM: Deadlift for weight.

WOD
08 April 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 April 2022

Buddy WOD

6 rounds of:
400 m run*
10/7 tire flips
ME burpees

Buddy1 starts 400m Run, Buddy2 starts with the tire flips and ME burpees. When buddy 1 comes back
from the run, swap. 1 round is done when both performed the excerises accordingly. Score is nr. of burpees.
* mix the runs; 1 run is your normal forward run, the other run is backwards.

WOD
22 March 2022 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 March 2022

A. Ring Muscle Up work on transitions

B. In Buddies:
22 minute AMRAP of:
continues Sled drag (forward drag or backward drag) at BW
400 m run if the sled stops, your buddy starts sledding immediatly.

score total distance coverd with the sled

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