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WOD 18-08-2018


A. L-Sit accumulate 2 Min. Hold

B. Paralettes FUN!

C. *10*9*8*7*6*5*4*3*2*1 Reps of:
– * 10 Kcal Ski-Erg
– Power Clean & Push Jerks 60/40kg

Note: Tomorrow there’ll be NO CrossFit, CF Kids, Mobility or Open Box classes available on the rooster.
We’re hosting the “Willem vW” Memorial Day 2018. If you didn’t sign up yet, do it right now!
Use the following link: 


WOD 16-08-2018


A. Sots Press

B. Overhead Squat

C. 7 Rounds of the following Snatch complex:
– 1 Hang Snatch
– 1 Drop Snatch
– 1 Squat Snatch

Note: Rest as much as needed between the rounds!


WOD 15-08-2018


A. Mobility & Movement Standards WOD

B. Benchmark – B.J. Penn UFC “Fight Gone Bad”
3 Rounds of max reps of:
– Wallball Shots 20/14lbs
– Sumo Deadlift High Pull 35/25kg
– Box Jumps 60/50cm
– Push Presses 35/25kg
– Kcal Row

In this WOD you move from each of five stations after a minute. 
The clock does not reset or stop between exercises. 


WOD 13-08-2018


A. Back Squat

B. 3 Rounds of:
– 100 Double Unders
– 200 Mtr Ski-Erg
– 400 Mtr Row
– 800 Mtr Run with 20/15kg (bumper plate)


NEWS 12-08-2018

|Be a part of the memory – 7 Days|

“Willem vW” Memorial Day 2018 
In exactly 7 days (19-08) we are at the start of the Willem vW – Memorial workout at CrossFit Amsterdam. This wod is heavy and challenging and the favorite CrossFit movements of Willem are included. The movements will be shown already on the Fb-eventpage!

At this moment, 135 people have already signed up for this! And we still have a number of places. Do not wait too long all pre-registrations take precedence over the day! We will be doing this for his family. All the revenues of this day will be donated to Willem’s wife and kids!

Use the Eventbrite link to order your WOD & BBQ ticket!


WOD 12-08-2018


A. Snatch Accessory Work:
– Sots Press 2|15|’30
– Overhead Squat 2|8-12|2″ 3-1-x-1
– Drop Snatch 5|1|2″

B. 5 Sets of the following Snatch complex:
– 1 Hang Snatch
– 1 Overhead Squat
– 1 Drop Snatch

Finisher: Snatch 5|1|2″ start @70% till end @90%


WOD 11-08-2018


A. Mobility & Movement Standards WOD

B1) 21-15-9 of:
– Deadlift 120/90kg
– Kcal Ski-Erg
3 Min. Rest
B2) 9-15-21 of:
– Power Cleans 80/60kg
– Handstand Push Ups
3 Min. Rest
B3) 42-30-18 of:
– Kcal Row
– Burpees over the Rower