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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
28 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 October 2020

A. Weighted Pull Ups
8 | 3 | 90"

B. 5 rounds of Fight Gone Bad Style of:
1st Minute: Sandbag Bear Hug Hold
2nd Minute: Max Effort Ski Erg Calories
3rd Minute: Rest

Power-Up

Powerlifting: 29 October 2020

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

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

C1. Dumbbell Bench Press
3-5 | 3-5 | 0" in tempo 3-0-1-0

C2. Dumbbell Row
3-5 | 3-5 | 3" in tempo 3-0-1-0

WOD
21 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 October 2020

A. Bench Press
8 | 3 | 2"

B. Muscle Up Technique Work

C. 9 minute AMRAP of:
3 Muscle Ups
6 Handstand Push Ups

Power-Up

Powerlifting: 22 October 2020

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

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

C1. Dumbbell Bench Press
3-5 | 3-5 | 0" in tempo 3-0-1-0

C2. Dumbbell Row
3-5 | 3-5 | 3" in tempo 3-0-1-0

WOD
21 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 September 2020

A. Complex of: 1 Snatch Pull + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat
7 | 1 | 2"

B. 16 minute Fight Gone Bad Style of:
1st minute: Ski Erg Calorie
2nd minute: 5 m Handstand Walk/ Wall Walk
3rd minute: Double Kettlebell/ Dumbbell Front Squat
4th Minute: Rest

note: work in groups of 4 pax. 

Power-Up

Powerlifting: 22 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

It’s Gymnasty

Gymnastics: 22 September 2020

A. Bar Muscle-up attempts
5 | 1-3 | 3"

B. Work on your weakness
5 | ME | 2"

C. Hang test
3 | ME | 2"

D. Handstand practice for 20 min

WOD
14 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2020

A. Back Squat 
6 | 3 | 2" in tempo 2-1-2-1

B. 3 Rounds for time of:
5 Wall Walks
15 Ring Dips/ Parallel Bar Dips/ Box Dips/ Push Ups
30 m Single Dumbbell Overhead Walking Lunge

It’s Gymnasty

Gymnastics: 15 September 2020

A. Ring Swing w. Pull
4 | 5-8 | 2"

B. Ring MU Transition
5 | 3 | 1"

C1. Strict Pull-ups (Chest2bar)
C2. Maltese Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 15 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

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

WOD
29 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 January 2020

A. Dumbell Bench Press
8 | 5 | 2"

B. 18 min Alternating EMOM of:
1st Minute: Sandbag Hold
2nd minute: Push Up
3rd minute: 50 meter Double Kettlbell Front Rack Walk
4th minute: Ski Erg Calories 18/15
5th minute: 50 meter Double Kettlebell Farmers Carry
6th minute: Rest

Power-Up

Powerlifting: 30 January 2020

A. Power Clean
Find your 1 RM

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

C1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Dumbbell Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

WOD
22 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 January 2020

A. Alternating Leg (Barbell) Box Step Up
6 | 10 | 2"

B. 3 rounds for time of:
20 Power Snatches 30/20 kg
20 Burpee Box Jump Overs

Power-Up

Powerlifting: 23 January 2020

A. Power Clean
3-5 | 3 | 2" @ 80%

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

C1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

C2. Dumbbell Row
3-5 | 6-10 | 2" in tempo 3-0-1-1

WOD
27 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 November 2019

A. Tempo Front Squat (C):
5 | 5 - 8 | 3 "

B. For time of 10-9-8-7-6-5-4-3-2-1 of:
Strict Hand Stand Push Ups
Strict Pull Ups

Power-Up

Powerlifting: 28 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 10 | ‘90

C2. Sandbag Squat
3 | 10 | ‘90

WOD
20 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 November 2019

A. Tempo Front Squat (C):
5 | 5 - 8 | 3 "

B. Bar Muscle Skill Work

C. 12 Minute EMOM of:
1st minute: Bar Muscle Ups
2nd minute: 50 m. KB Front Rack Carry
3rd minute: Double Unders

note: Athlete to choose numbers

Power-Up

Powerlifting: 21 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 8-12 | ‘90

C2. Sandbag Squat
3 | 8-12 | ‘90

WOD
13 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2019

A. 20 minutes to find 3 rep max of:
Strict Press

B. 20 minute EMOM of:
1st minute: Sled Drag 10 m
2nd minute: Double Kettlebell Clean and Jerk 24/16 kg
3rd minute: Ski Erg Calories
4th minute: Rest

note: Athlete to work in groups of 4 and rotate

Power-Up

Powerlifting: 14 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 10 | ‘90

C2. Sandbag Squat
3 | 10 | ‘90

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