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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
09 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 October 2019

A. Skill/ Tech work on:
Hand Stand Push-ups

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

C. 3 Rounds of each movement for maximum reps 1:30 on/30 off of:
1st round: Calorie Row
2nd round: Ski-Erg Calorie
3rd round: Burpees onto plate

Power-Up

Powerlifting: 10 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

WOD
09 July 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 July 2019

A. 21 - 15 - 9 reps, for time of:
Squat Cleans 70/50 kg
Bar-facing Burpees
Handstand Push-ups

note: 35 minute time cap

WOD
28 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 June 2019

BUDDY WOD

2 Rounds for time of:
800 m. Buddy-Run
30 Handstand Push-ups
20 Front Squats 62.5/42.5 kg
30 Chest to Bar Pull-ups
20 Power Clean and Jerk 62.5/42.5 kg
30 Lateral Burpees over the Bar
1000 m. Row

note: WOD is based on you go - I go. So you may break up the Row and other work anyway the team would like to. 

Just lift odd shit

Strongman: 29 June 2019


A. Front Squat
Find your 1 RM in 20 min

B. Push Press
5 | 3 | 3”

C. Power Clean Party
EMOM 1 Power Clean 60/35kg till failure
- increase the weight every minute with 5kg
- when you hit 100/60kg, increase the weight with 2,5 kg
- if your 1RM is less than 100/60kg, you only invrease the weight 2,5 kg per minute

WOD
18 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 June 2019

A. 4 Rounds for time of:
10 V-Ups
10 Toes Touch
10 Leg Raises

note: 1 minute rest between rounds

B. 3 rounds of:
90 seconds AMRAP with an ascending ladder 2-4-6-8 etc. in reps of:
- Handstand Push-ups
- Hang Power Cleans 80/70/60 and 60/50/45 kg

90 seconds AMRAP with an ascending ladder 2-4-6-8 etc. in reps of:
- US Kettlebell Swings 32/24 kg
- Power Cleans 80/70/60 and 60/50/45 kg

Note: rest 90 seconds in between the AMRAP's

WOD
08 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 June 2019

A. Warm-up and movement preperation for the WOD

B. For time (TC 30 min): 
100 Double Unders
60 Deadlifts 70/50 kg
50 US Kettlebell Swings 24/16 kg
40 Handstand Push-ups
30 Box Jumps 30/24 inch
20 Front Squats 70/50 kg (NO usage of Squatrack)
100 Double Unders

WOD
03 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 June 2019

A. Romanian Deadlift
4 | 5 | 2"

B1. 3 minute AMRAP of :
16/12 cal. Row
10 Burpees over the Rower
Max reps Sumo Deadlift High Pulls 40/30 kg

90 seconds rest

B2. 3 minute AMRAP of :

16/12 cal. Row
10 Burpees over the Rower
Max reps Shoulder to OverHead 50/35 kg

90 seconds rest

B3. 3 minute AMRAP of :

16/12 cal. Row
10 Burpees over the Rower
Max reps Ground to OverHead 60/45 kg

90 seconds rest

B4. 3 minute AMRAP of :
16/12 cal. Row
10 Burpees over the Rower
Max reps Front Squats 70/50 kg

Power-Up

Powerlifting: 4 June 2019

A. Deadlift
3 | 5 | 3” 3-1-1-1

B. Bench Press
3 | 5-8 | 3” C-0-X-1

C1. Box Step-ups
3 | 10 L+R | 0” C-1-X-1

C2. Box Dips
3 | 10 | 2” C-0-X-1

It’s Gymnasty

Gymnastics: 4 June 2019

A. Handstand Rocks
4 | 5 | 1"

B. Press Compression on Rower
5 | 5 | 1"

C. Handstand Practice (w. block/ball between legs)

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

E. Tabata Hollow Body

WOD
26 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 May 2019

A. 12 minutes EMOM of:
- odd minutes: 3 Front Squats
- even minutes: 6 Back Squats

B. For time:
1000 m. Row
21 Handstand Push-ups
10 Devil presses 22.5/15 kg
15 Handstand Push-ups
10 Devil presses 22.5/15 kg
9 Handstand Push-ups
10 Devil presses 22.5/15 kg

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
07 May 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 May 2019

A. Skill/ Tech work on: Hand Stand Push-Ups

Note: when you have HSPU's, go for deficit HSPU's

B. 6 minute AMRAP of:
8/6 Cal Ski-erg
2 Handstand Push-ups

Note: add 2 Handstand Push-ups every round 

C. Skill/ Tech work on: (Butterfly) Chest to Bar Pull-ups

D. 6 minute AMRAP of:
8/6 Cal Row
2 Chest to Bar Pull-ups

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