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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
26 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 October 2020

A. Snatch
8 | 2 | 90"

B. 2 Rounds for time of:
1000 m Row
50 Alternating Dumbell Snatch 22.5/ 15 kg
50 Ab Mat Sit Ups

It’s Gymnasty

Gymnastics: 27 October 2020

A. Kick-up into 2 sec. Handstand
5 | 3 | 1"

B. Box Rocks with Tuck
3 | 10 | 1"

C. Handstand Practice
D. Box Handstand Push-ups
3 | 8 | 2" in tempo 3-1-X-1

E. Angled Wall Handstand Hold
3 | '30 | 2"

Power-Up

Powerlifting: 27 October 2020

A. Push Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

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

C1. Pull-up
3-5 | 5-8 | '90

C2. Dips
3-5 | 5-8 | '90

WOD
20 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 21 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
5 Rounds of:
1 min Plank Hold on Elbows
1 min Plank Hold at top of Push Up
1 min Left Side Plank
1 min Right Side Plank
Rest as needed between sets

Option B ("ZOOM-IN" at 18:30 h.)
5 rounds for qaulity of:
1 min Handstand Hold
10 Inchworms
1 min Squat Hold
50 Flutter Kicks
Rest as needed between sets

be comfortabele with the uncomfortable…

Mobility: 21 April 2020

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

can't go wrong when being strong...

StrongwithPerry: 21 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
10 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 11 April 2020

"ZOOM-IN" at 10:00 h. 

Option A
5 rounds for qaulity of:
1 min Handstand Hold
10 Inchworms
1 minute Squat Hold
50 Flutter Kicks

Option B
5 Rounds for time of:
300 m Run
100 m Bear Crawl

Option C 
12 Rounds for Max Effort of 90 secs on/30secs off of:
8 DB/KB Single Arm Thruster Right Arm
8 DB/KB Single Arm Thruster Left Arm
Max effort in remaining time of burpees

note: If athlete has a Barbell do 16 total Thrusters

can't go wrong when being strong...

StrongwithPerry: 11 April 2020

"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
20 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 21 March 2020

5 rounds for time of:
1 minute Handstand Hold
10 Inchworms
1 minute Squat Hold
50 Flutter Kicks

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
16 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 August 2019

Buddie WOD 50-40-30-20 reps for time:
Partner Burpees
Toes to bar
Deadlift 100/70 kg

note:
- one partner must be hanging onto the Bar while other does Toes to Bar.
- one partner to be in a Handstand-Hold while other partner does Deadlifts

Just lift odd shit

Strongman: 17 August 2019


A. Power Snatch
5 | 2 | 2”

B. Back Squat
3-5 | 1-3 | 4” in tempo 4-1-X-1

C. Buddy Wod
20 min AMRAP of:
- 20 Double Kettlebell Swings 24/16kg
- 20 Double Kettlebell Thrusters
- 20 Double Kettlebell Push Press
- 400 m Run

WOD
20 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 May 2019

A. 5 minutes EMOM of:
1 Snatch High Pull
1 Power Snatch

3 minutes rest

B. 5 minutes EMOM of:
1 Hang Power Snatch
1 Hang Squat Snatch

3 minutes rest

C. 5 minutes EMOM of:
1 Hang Squat Snatch
1 Squat Snatch

3 minutes rest

D. 5 Heavy Squat Snatches

Power-Up

Powerlifting: 21 May 2019

A. Press
5 | 3 | 3” C-0-X-1

B. Back Squat
3 | 5 x 2 | ’20 | 3”

C1. Ring Row
3 | 10 | ’90 1-0-1-0

C2. Dips
3 | 10 | ’90 1-0-1-0

It’s Gymnasty

Gymnastics: 21 May 2019

A. Kick-up Drill 10 sec. Handstand
5 | 3 | 1"

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

D. Wall Handstand Hold
3 | '45 | 2"

E. Handstand Push-ups Negatives
3 | 5 | 2" in tempo 3-1-X-1

WOD
13 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 May 2019

A. 14 minute EMOM:
On the Odd minutes: 50 seconds Sandbag Bearhug Hold
On the Even minutes: 20 Sit-ups

B. 15/12/9 reps of: 
Deadlifts 90/65 kg
Box jump overs 30/24 kg

Directly into 15/12/9 reps of:
Overhead Squats 50/35 kg
Burpees over the Bar

It’s Gymnasty

Gymnastics: 14 May 2019

A. Kick-up Drill 10 sec. Handstand Hold
5 | 3 | 1"

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

D. Wall Handstand Hold
3 | '45 | 2"

E. Handstand Push-ups Negatives
3 | 5 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 14 May 2019

A. Press
5 | 3 | 3” C-0-X-1

B. Back Squat
3 | 5 x 2 | ’20 | 3”

C1. Ring Row
3 | 10 | ’90 1-0-1-0

C2. Dips
3 | 10 | ’90 1-0-1-0

WOD
06 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 May 2019

A. With a continuous running clock for 20 minutes, perform 4 rounds of: 
- a 3 minute (0-3 minutes)  400 m. Run
- a 2 minute (3- 5 minutes)  200 m. Run

Note: your score is your slowest 400 and 200 meter out of 4. 

B. *15*12*9*6*3 reps for time:
* = 200 m. Run
Devil Presses 22.5/15 kg

It’s Gymnasty

Gymnastics: 7 May 2019

A. Kick-up Drill 10 sec. Handstand-Hold
5 | 3 | 1"

B. Handstand Rocks
3 | 8 | 1"

C. Handstand Practice

D. Handstand Push-ups Negatives
3 | 5 | 2" in tempo 3-1-X-1

E. Wall Handstand-Hold
3 | '45 | 2"

Power-Up

Powerlifting: 7 May 2019

A. Press
5 | 3 | 3” C-0-X-1

B. Back Squat
3 | 5 x 2 | ’20 | 3”

C1. Ring Row
3 | 10 | ’90 1-0-1-0

C2. Dips
3 | 10 | ’90 1-0-1-0

WOD
22 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 April 2019

A. Deficit Deadlifts
4 | 5 | 2" in tempo 3-0-1-1

B. 12 minutes Ascending ladder (2-4-6-8-10...etc. reps) of:
Handstand Push-ups
Toes to Bar
Cal Ski-erg

It’s Gymnasty

Gymnastics: 23 April 2019

A. Kick-up into 2 sec. Handstand
5 | 3 | 1"

B. Box Rocks with Tuck
3 | 10 | 1"

C. Handstand Practice

D. Box Handstand Push-ups
3 | 8 | 2" in tempo 3-1-X-1

E. Angled Wall Handstand Hold
3 | '30 | 2"

Power-Up

Powerlifting: 23 April 2019

A. Back Squat
3 | 5 | 3” in tempo C-0-X-1

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

C. Deadlift
1 | 5 | 0” in tempo C-1-X-1

D1. Dumbbell Row
3 | 10L + 10R | 0” in tempo 1-1-1-1

D2. Push-ups
3 | ME | 2” in tempo 1-1-1-1

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