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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
21 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 22 April 2020

Option A ("ZOOM-IN" at 12:30 h.) 
Barbell or Dumbbell - 30 Bear Complex for time of:
Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck Push Press

note:
- these movements combined = 1 rep
- athlete to use barbell or Double Dumbbell

Option B ("ZOOM-IN" at 18:30 h.)
Odd Object - 30 Bear Complex for time of:
Ground to Shoulder R Arm
Front Squat R Arm
Shoulder to Overhead R Arm
Front Squat R Arm
Shoulder to Overhead R Arm
Ground to Shoulder L Arm
Front Squat L Arm
Shoulder to Overhead L Arm
Front Squat L Arm
Shoulder to Overhead L Arm

be comfortabele with the uncomfortable…

Mobility: 22 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
09 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 March 2020

A. Bench Press
6 | 4 | 2"

B. 5 rounds of 2 minutes on/2 minutes off, of:
4x 10 m Heavy Sled Drag
15 Push Ups
Max Effort Ski Erg Calories in the remaining time.

It’s Gymnasty

Gymnastics: 10 March 2020

A. Kipping Swing w. Pull (on bar)
4 | 5-8 | 2"

B. Jumping Bar Muscle-up (transition practice)
5 | 3 | 1"

C. Strict Pull-ups (Chest2bar)
3 | 5-8 | 2"

D. Maltese Push-ups
3 | ME | 2"

E. Hollow Arch Hold
4 | 1" | 1"

Power-Up

Powerlifting: 10 March 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-0-1-1

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

WOD
08 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 March 2020

A. 10 rounds of 90 seconds EMOM of:
Pause Back Squat + Squat

note: pause for 3 seconds in bottem position. 

B. 12 minute AMRAP of:
10 Hang Squat Clean 60/40 kg
10 Chest to Bar Pull Ups
10 Burpees over the Bar
10 Toes to Bar

WOD
02 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 March 2020

A. Push Press
5 | 8 | 2"

B. 4 rounds for maximum meters Rowed:
90 secs Hard
90 secs Easy
45 secs Hard
45 secs Easy
2 mins rest

Power-Up

Powerlifting: 3 March 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-0-1-1

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

WOD
28 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 February 2020

In Pairs 36 min AMRAP of:
50 Power Snatches 60/40 kg
50 Burpee Box Jump Over 24/20 inch
50 Toes to Bar
50 Clean and Jerks 60/40 kg
50 Handstand Push Ups

note: 1 Athlete to be Running 400 m at a time.

Just lift odd shit

Strongman: 29 February 2020

A. Muscle Snatch
- Find heavy rep in 15 min

B. Snatch Push Jerk
5 | 3 | 2"

C. Strip Squat:
- Perform 60 Back Squats
- Start with your 5RM
- Strip 5-10% just before failure

BENCHMARK
24 February 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 February 2020

A. Deadlift
5 | 5 | 3"

MARK'S BD-WOD

B. 4 rounds for time of:
15 Ring Push Ups
30 Wall Balls
60 Double Unders

It’s Gymnasty

Gymnastics: 25 February 2020

A. Ring Swing w. Pull
4 | 3 | 1"

B. Ring Muscle-up transition w. Band
5 | 2 | 1"

C1. Chest2Ring Pull-ups
C2. Ring Dips
3 | 3-5 | 3"

D. Dragonfly
4 | 10 | 1"

Power-Up

Powerlifting: 25 February 2020

A. Back Squat
3-5 | 3-6 | 3" in tempo 4-0-1-1

B. Press
3-5 | 5-8 | 3" in tempo 3-0-1-1

C1. Sandbag Squat
3 | 8-15 | '60

C2. Dip
3 | 8-15 | '60

D. Single Leg Hip Thruster
3 | 10 | 2" C-0-1-1

WOD
21 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 February 2020

A. In Pairs 36 minute AMRAP of:
5 Squat Snatches
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Push Ups
15 Air Squats


note: Every 4 rounds Snatch weight increases 40/50/60/Max effort at 70

Just lift odd shit

Strongman: 22 February 2020

A. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 90%

B1. Bench Press
3 | 5 | '60 @ 80% 1RM

B2. Sandbag Squat
3 | 10 | 3" @AHAP

C. Buddy WOD
10 Rounds for Time of:
- 25m Sled Push
- 25m Sled Pull
* 1 Round of Cindy while Buddy is Sledding

WOD
16 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 February 2020

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

B. 14 minute AMRAP of:
15 Calorie Row
15 Lateral Burpees over the bar
15 Hang Power Cleans 40/30 kg
15 Lateral Burpees over the bar

WOD
14 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2020

Buddy WOD

50-40-30-20-10 reps for time:

Buddy Burpees
*Toes to Bar
**Power Clean 70/55 kg

*one partner has to be hanging onto the Pull-up Bar while other does Toes to Bar
**one partner has to be in a Handstand Hold while the other partner does Power Cleans

Just lift odd shit

Strongman: 15 February 2020

A. Snatch
Find a heavy Rep in 20 Minutes

B. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 85%

C. Buddy WOD; 20 min EMOM of:
- 1st min: Dumbbell Snatch 30/22,5kg
- 2nd min: Strict Pull-up
- 3th min: Dumbbell Box Step-overs 22,5/15kg
- 4th min: Cal Ski-erg
- 5th min: Rest

WOD
10 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 February 2020

A. Dumbbell Bench Press vs Dumbell Row:
5 | 8 | 3"

note: it's a superset with single arm Dumbbell Row 8 L + 8 R

B. 15 min AMRAP of:
3 Wall Ball 20/14 lbs
3 Box Jump Over 24/20 inch
3 Power Clean 50/35 kg

note: add 3 reps each round (3,6,9,12,15,18,21,24 reps)
note: repeat from 24th September 2019

It’s Gymnasty

Gymnastics: 11 February 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C1. Neg. Ring Pull-ups
C2. Ring Push-ups
3 | 5-8 | 2"

D. Straddle ups
4 | 10 | 1"

Power-Up

Powerlifting: 11 February 2020

A. Back Squat
3-5 | 3-6 | 3" in tempo 4-0-1-1

B. Press
3-5 | 5-8 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press
3 | 10 | '60

C2. Dumbbell Row
3 | 10 | '60

D. Hip Thruster
3 | 10 | 2" C-0-1-1

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