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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
24 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 25 March 2020

Option A

4 rounds for time of:
400 m Run
50 Air Squats


Option B

3 Rounds for time of
42 Burpees
21 Push Ups
1 min Plank Hold

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. 

BENCHMARK
26 August 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 August 2019

A. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Hollow Rocks
20 Alternating Superman Holds

note: 1 min rest between rounds

J.T.

21 - 15 - 9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

It’s Gymnasty

Gymnastics: 27 August 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Swing on Rings
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Rows
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 27 August 2019

A. Deadlift
5 | 3 | 3” in tempo 3-1-1-1

B1. Bench Press
3-5 | 1-3 | 0” in tempo 3-1-X-1

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1

BENCHMARK
01 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 July 2019

A. 4 Rounds for quality of:
1 minute Plank-hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

JT

21 - 15 - 9 reps of: 
Handstand Push-ups
Ring Dips
Push-ups

Power-Up

Powerlifting: 2 July 2019

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

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
4 | 10 | ‘60

WOD
21 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 April 2019

A. 14 minute EMOM of:
on the odd minutes: 50 meter Sandbag Bearhug Walk
on the even minutes: Ketllebell Front Rack Hold 2x 20/16 kg

B. Clean Complex of:
1 Clean High Pull
1 Hang Squat Clean
1 Clean

C. Finisher
75 Hollow Rocks
after each set of 15 reps perform a 45 seconds Plank-Hold.

WOD
13 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 2019

A. Skill/ Tech work on:
Butterfly Pull-ups

B. 10 minute EMOM:
on the Odd minutes perform: 4/10 Unbroken Pull-ups
on the even minutes perform: 4/10 Hand Released Push-ups

C. 4 Rounds for Quality of:
1 minute Plank-hold
20 Back-extensions
20 Sit-ups
20 Alternating Superman-holds

note: 1 minute rest between rounds

WOD
31 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 April 2019

A. 4 rounds of:
Max effort strict Pull-ups
Max effort Push-ups
90 seconds rest between rounds

B. 3 rounds of:
500 m. Row
15 Handstand Push-ups
30 Deadlifts 60/45 kg

C. Finisher
75 Hollow Rocks
After each 15 reps 45 sec. plank-hold

WOD
12 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 March 2019

A. Skill Bar Muscle-up ( jumping Bar Muscle-up )

B. 12 minute EMOM of:
Odd: 18/ 14 calorie Row
Even: 40 sec. Bar Muscle-up ( practice )

note: Athletes may choose their number of Bar Muscle-ups

C. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

WOD
26 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B. Death by Thrusters and Pull-ups
Start every 2 min. and add 1 rep for every exercise
First 2 min start with:
5 Thrusters 40/ 30 kg
5 Pull-ups

WOD
18 February 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 February 2019

A. 4 rounds for quality of:
1 min. Plank-Hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 min rest between rounds

B1. 5 min. AMRAP of:
21 cal. Row
21 Thrusters 50/ 35 kg
21 Chest to Bar Pull-ups

3 min. rest

B2. 5 min. AMRAP of:
15 cal. Row
15 Thrusters 40/ 30 kg
15 Toes to Bar

3 min. rest

B3. 5 min. AMRAP of:
9 cal. Row
9 Thrusters 30/ 25 kg
9 Pull-ups

LET’S GET PHYSICAL

Powerlifting: 19 February 2019

A. Deadlift
3 | 1-3 | 4” in tempo 4-0-1-1

B. Press
3-5 | 1-3 | 4” in tempo 3-0-1-1

C1. Split Squats
3 | 10L + 10R | 0’

C2. Pull-ups
3 | 10 | 0’

C3. Dips
3 | 10 | 2”

LET’S GET PHYSICAL

Gymnastics: 19 February 2019

A. Ring Swing with Pull
4 | 3 | 1"

B. Russian Dip on box
5 | 2 | 1"

C. Chest to Ring Pull-ups
Transition from toes
3 | 3-5 | 3"

D. Ring Dips
3 | 3-5 | 3"

E. V-ups
Tabata

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