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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
15 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 16 November 2020

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

B. 10 minute AMRAP of:
10 Overhead Squat 50/ 35 kg
10 Chest to Bar Pull Ups

WOD
05 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 November 2020

24 minute AMRAP of:
20 Overhead Squats 60/ 40 kg
20 Box Jump Overs 24/ 20 "
10 Shoulder to Over Head 60/ 40 kg
10 Burpee Box Jump Overs 24/ 20 "
5 Thrusters 60/ 40 kg 
5 Bar Muscle Ups

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
14 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 October 2020

A. Muscle Up Technique Work

C. 8 minute AMRAP of:
3 Muscle Ups
8 Kettlebell Swings

B. 20 minute AMRAP of:
15 Burpees
30/20 Calorie Row

Power-Up

Powerlifting: 15 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 | 6-10 | '90 in tempo 3-0-1-0

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
07 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 October 2020

A. Bench Press
5 | 6 | 3"

note: Last Rep, Athlete to hold bar in locked out postion for 20 seconds

B. Muscle Up Technique Work

C. 8 minute AMRAP of:
2 Muscle Ups
8 Kettlbell Swings 32/ 24 kg

Power-Up

Powerlifting: 8 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 | 6-10 | '90 in tempo 3-0-1-0

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
06 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD 6th October

A. Snatch Pull + Snatch Complex
8 | 1 | 90"

B. 12 minute AMRAP of:
32 Double Unders
8 Overhead Squats 60/40 kg
16 Toes to Bar

WOD
30 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2020

A. For quality: Kettlebell Turkish Get Ups
4 | 4L + 4R | 3"

B. Tabata of: Hollow Rocks

C. 3 rounds FGB Style of:
1st minute: Double Unders
2nd minute: Alternating Leg V-Ups
3rd minute: Wall Walk
4th mintue: SIngle DB/ KB Alternating Reverse Stepping Lunge
5th minute: Rest

Power-Up

Powerlifting: 1 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 | 6-10 | '90 in tempo 3-0-1-0

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
27 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 September 2020

A. Complex of: 1 Snatch Pull + 1 Snatch + 2 Paused Overhead Squats
7 | 1 | 2"

B. 15 minute AMRAP, ascending in Reps (5,10,15,...) of:
DB Shoulder to Overhead R 22.5/ 15 kg
Box Jump Overs
DB Shoulder to Overhead L 22.5/ 15 kg
Toes to Bar

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

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