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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 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2020

A. Strict Press
7 | 5 | 2"

B. 3 Rounds for time of:
30/ 25 Calories Row
20 Handstand Push Ups
10 Hang Power Snatch 50/35 kgs

It’s Gymnasty

Gymnastics: 10 November 2020

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

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

C. Handstand Practice
D. Angled Wall Handstand-hold
3 | ME | 2"

E. Box HSPU
3 | 8 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 10 November 2020

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

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

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Seal Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
15 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 October 2020

A. 8 minute AMRAP of:
6 Squat Cleans 60/ 40 kg
12 Handstand Push Ups
48 Double Unders

B. 8 minute AMRAP of:
4 Squat Cleans 70/ 50 kg
8 Handstand Push Ups
32 Double Unders

C. 8 minute AMRAP of:
2 Squat Cleans 80/ 60 kg
4 Handstand Push Ups
16 Double Unders

note: Rest 4 minutes between AMRAP's

WOD
06 June 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BOX-OUt WOD: 7 June 2020

A. 11 minute EMOM ascending ladder of:
1 strict HSPU (+1 rep every minute)
1 strict Toes to Bar (+1 rep every minute)

3 minute rest

B. 11 minute EMOM ascending ladder of:
1 Double Kettlebell Front Rack Squat 24/ 16kg
2 Hollow Rocks (+2 reps every minute)

WOD
16 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 17 March 2020

A. 3 minutes Jumping Jacks

B. 21-15-9 reps of:
HSPU's*
V-ups

C.3 Rounds of:
1 min Plank Hold on Elbows
1 min Plank Hold at top of Push Up
30 sec. Left Side Plank
30 sec. Right Side Plank

*note, when performing handstand push-ups or handstand holds, we would advice you to take off your shoes, unless you want to re-paint your wall anyways. 

WOD
09 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 December 2019

A. Strict Press (B):
6 | 4 - 6 | 2"

note:
- Aiming to be heavier than last week
- If Athlete didn't complete A from Monday then do this instead

B. Two 10 minute rounds of:
Buy in
40 Calorie Row
40 Burpees over the Rower 

then, perform Max Effort Bar Muscle Ups in Remaining time

note: Clock doesn't stop

It’s Gymnasty

Gymnastics: 10 December 2019

OH Plate Rocks (While lying on Bench)
4 | 10 | 1"

Walk Away from Wall
5 | 2 | 1"

Hip Taps (slowmotion)
3 | 8 (4L+4R) | 2"

HSPU
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 10 December 2019

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

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

C1. Dumbbell Bench Press
3-5 | 6-10 | 2” in tempo 3-0-X-1

C2. Ring Row
3-5 | 6-10 | 2” in tempo 3-0-X-1

WOD
25 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2019

A. Strict Press (B):
5 | 5-8 | 2"

note:
- Athlete to hold for a second at top and bottom of movement
- If Athlete didn't complete A from Monday then do this instead

B. 3 rounds for time of:
1000 m. Row
100 Double Unders

It’s Gymnasty

Gymnastics: 26 November 2019

Tabata Hollow Rocks

OH Plate Rocks (While lying on Bench)
4 | 10 | 1"

Walk Away from Wall
5 | 2 | 1"

Hip Taps (slowmotion)
3 | 8 (4L+4R) | 2"

HSPU
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 26 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Abroller + Side Plank Holds
3 | 10 + ‘30 | ‘60

WOD
18 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 November 2019

A. Strict Press (B):
5 | 5-8 | 2"

notes:
- Athlete to hold for a second at top and bottom of movement
- If Athlete didn't complete A from Monday then do this instead

B. For time of:
15 StrictHand Stand Push Ups
30 Alternating Dumbbell Snatches 22.5/15 kg
15 Deficit Hand Stand Push Ups
30 Alternating Dumbbell Snatches 22.5/15 kg
15 Hand Stand Push Ups
30 Alternating Dumbbell Snatches 22.5/15 kg

It’s Gymnasty

Gymnastics: 19 November 2019

Tabata Hollow Body

PVC Lifts from Superman Hold
4 | 10 | 1"

Kick-up into L-sit handstand
5 | 3 | 1"

Shoulder Taps (into Hip Taps)
3 | 8 (4L+4R) | 2"

KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 19 November 2019

A. Back Squat
3-5 | 3-6 | 3” in tempo 4-0-X-0

B. Press
3-5 | 3-6 | 3” in tempo 3-0-X-0

C1. Pull-up
3 | 8-12 | ‘90

C2. Dip
3 | 8-12 | ‘90

D. Birddog + Deadbug
3 | 5+5 | ‘60

WOD
28 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 August 2019

A. Skill/Technique Work on:
Handstand Walk
Toes to Ring

B. 12 minute EMOM of:
Odd minutes: Handstand Walk (Athlete to choose a distance)
Even minutes: Toes to Ring (Athlete to choose a number)

C. For time of:
Row 1000 m
Rest 3 minutes
Row 1000 m
Rest 3 minutes
Row 1000 m

note: score is total time

Power-Up

Powerlifting: 29 August 2019

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

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

C1. Sandbag Squat
3 | 8-12 | ‘90 in tempo 1-0-1-0

C2. Bench Press
3 | 8-12 | ‘90 in tempo 1-0-1-0

WOD
29 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 30 April 2019

A. 4 rounds of:
200 m Kettlebell Front Rack carry 2 x 16/12 kg
50 seconds Sandbag Bearhug Hold

B. Jerk drive
5 | 3 | '90

C. Split Jerk
3 | 2 | 2" with a 2 seconds hold in catch position

D. Finisher
20 Dumbbell Snatches 22.5/15 kg
30 Burpee Box Jump-overs 24/20 inch

It’s Gymnasty

Gymnastics: 30 April 2019

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

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

C. Handstand Practice

D. Angled Wall Handstand-hold
3 | ME | 2"

E. Box HSPU
3 | 8 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 30 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. Pull-ups
3 | 10 | 2” in tempo 1-0-1-0

D2. Upright Rows
3 | 10 | 2” in tempo C-0-1-0

WOD
06 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 February 2019

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

note: use 80% of your 1 RM Front Squat, for both squats

B. 3 Rounds for time of:
21 Dumbbell Squats 22.5/ 15 kg
21 Handstand Push-ups

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