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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
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
07 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 March 2020

Mikkos Triangle Modified into a 40 minute EMOM of:
1st Minute: Kettlebell Swings 32/24 kg
2nd Minute: Row Calories
3rd Minute: Ski Erg Calories
4th Minute: Rest

note: Athlete to choose a number and hold each round

WOD
03 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 March 2020

A. 6 rounds of a 90 seconds EMOM of:
2 Snatch Pull + 1 Snatch

B. 2x 7 minute AMRAP of:
5 Power Snatches 50/35 kg
7 Toes to Bar
9 Box Jumps

note: 4 minutes rest between sets

WOD
01 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 March 2020

A. 8 rounds of a 90 seconds EMOM:
Clean Pull + Squat Clean + Hang Clean

B. For time of 27-21-15-9 of:
Front Squat 50/35 kg
Bar Facing Burpee

WOD
25 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 February 2020

A. Hang Power Snatch EMOM every 2 minutes:
7 | 3 | 2"

B. 3 rounds of 3 mins on/3 mins off of:
3/2 Rope Climbs
20/15 Calorie Ski Erg
then max effort Overhead Squats 60/40 kg

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
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
03 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 January 2020

Team WOD!

in groups of 3 pax, perform a 35 minute AMRAP of:
150 Double Unders
15 Rope Climbs
50 Squat Cleans 70/50 kg

note: 1 partner to run 400 m.

Just lift odd shit

Strongman: 4 January 2020

A. Turkisch Get-up
Build up in weight every set of: 5-4-3-2-1 L+R

B. Push Press
3-5| 1-3 | 3"

20 min EMOM of:
1st min: ME Power Cleans 80/60kg
2nd min:ME Sandbag Squats
3rd min: ME Push-ups
4th min: rest

note: Quality above Quantity

WOD
27 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 December 2019

TEAM WOD

30 minutes in Groups of 3 pax:
12 Dumbell Devils Press 22.5/15 kg
24 Dumbbell Box Step Overs 22.5/15 kg
48 Alternating Dumbell Snatch 22.5/15 kg
96 Double Unders

note:
- One member of team to be on the ski erg for the entire workout
- Score is total calories performed on ski erg + total reps perfomed of Dumbbell work

Just lift odd shit

Strongman: 28 December 2019

A. Kettlebell Snatch
Find a heavy set in 15 min, then:
21-15-9 reps L+R 24/16 kg

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

C. Buddy Back Squat Kalsu
- 100 Back Squats @ 75% 1RM
- EMOM You go, I go Breathing Squat Style

D. Death Hang Competition
Who can hang the longest time on the Bar

WOD
18 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 December 2019

A. 20 minutes to find your 3 Rep MAX of:
Bench Press

B. 16 minute EMOM of:
1st minute: Double Kettlebell Front Rack Walk
2nd minute: Handstand Push Ups
3rd Minute: Sandbag over the Shoulder
4th minute: Rope Climbs

Power-Up

Powerlifting: 19 December 2019

CrossFit Total
Find your 1RM of:
- Back Squat
- Shoulder Press
- Deadlift

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