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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
28 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 29 November 2020

2 Rounds of:
1. 5 minutes of ME Cal Ski Erg
2. 5 minutes of Bodyweight Sled Pull/ Drag for distance
3. 5 minutes of 20 Bench Presses 60/ 40 kg and 20 Burpees

note: rest 2 minutes between every 5 minutes of work. 

WOD
25 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 November 2020

A. Front Rack Alt. Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 rounds FGB Style of:
1st minute: Cal Ski Erg
2nd minute: Burpees
3rd minute: Double Unders
4th Minute: Rest

Power-Up

Powerlifting: 26 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
23 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 November 2020

A. Strict Press
7 | 4 | 2"

B. 17 minute AMRAP of:
5 Wall Walks
15 Dumbell Overhead Stepping Lunge (L arm) 22.5/ 15 kg
15 Dumbell Overhead Stepping Lunge (R arm) 22.5/ 15 kg
30 Calorie Row
45 Double Unders

It’s Gymnasty

Gymnastics: 24 November 2020

A. Tabata Hollow Body

B. PVC Lifts from Superman Hold
4 | 10 | 1"

C. Walk Aways (from the wall)
5 | 2 | 2"
D. Shoulder Taps
3 | 8 (4L+4R) | 2"

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

Power-Up

Powerlifting: 24 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. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
18 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 November 2020

A. Front Rack Alternating Stepping Lunges
5 | 12 | 3"

Note: Superset with 20 jumping lunges after ech set

B. 5 Rounds of 2 minutes on/ 2 minutes off, of:
45 m Sandbag Carry
in remaining time max effort Ski Erg Calorie

Power-Up

Powerlifting: 19 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

WOD
16 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 November 2020

A. Strict Press
7 | 4 | 2"

B. 14 minute AMRAP of:
10 Burpee Box Jump Over 24/ 20"
10 Kettlebell Snatch (R) 24/ 16 kg
10 Kettlebell Snatch (L) 24/ 16 kg
20 Goblet Squats 24/ 16 kg
20 Push Ups

It’s Gymnasty

Gymnastics: 17 November 2020

A. Tabata Hollow Body

B. Reach Backs (to the wall)
4 | 10 | 1"

C. Kick-up into handstand
5 | 3 | 1"

D. Weight Shifts (into Shoulder Taps)
3 | 8 (4L+4R) | 2"

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

Power-Up

Powerlifting: 17 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. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
11 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 November 2020

A. Front Rack Stepping Lunge, alternating
6 | 12 | 2"

note: superset with 20 jumping lunges after each set

B. FGB Style 0:50 on/ 0:10 off, for 4 rounds:
1st minute: 10 m Shuttle Runs
2nd minute: Dumbbell Snatch (L) 22.5/ 15 kg
3rd minute: Double Unders
4th minute: Dumbbell Snatch (R) 22.5/ 15 kg

Power-Up

Powerlifting: 12 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo 3-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo 3-0-1-0

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
08 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 November 2020

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

B. 2 x 6 minute AMRAP's ascending in Reps (4,8,12... etc.) of:
AMRAP 1
- Box Jumps 24/ 20"
- Dumbbell Devils Press 22.5/ 15 kg

AMRAP 2
- Burpee Box Jump Over 24/ 20"
- Kettlebell Swing 32/ 24 kg

Notes:
- Athlete to rest 2 minutes after each set
- Work in Pairs and alternate starting AMRAP

WOD
04 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2020

A. Floor Press
5 | 8 | 3"

Note : Superset with max effort Strict Pull Up after each set

B. 5 rounds FGB Style of:
1st Minute: Burpee onto Plate
2nd Minute: Ab Mat Sit Ups/ Toes to Bar
3rd Minute: Double Unders/ Single Unders
4th Minute: Rest

Power-Up

Powerlifting: 5 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo C-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo C-0-1-0

WOD
02 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 November 2020

A. Power Snatch
6 | 4 | 2"

B. 20 minute AMRAP, ascending in reps (3,6,9 etc.) of:
Kettlebell Swings 32/ 24 kg
Box Jumps 24/ 20"
Calories Rowing

Power-Up

Powerlifting: 3 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 C-0-1-0

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

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