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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.

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DROP IT LIKE IT'S HOT
29 April 2020 | by CrossFit Amsterdam
WOD
27 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 28 March 2020

Option A
3 rounds for time of:
1000 m Run
50 Burpees

Option B
Fight Gone Bad Style 6 rounds of:
1st minute: Push Ups
2nd minute: Odd Object (Jerry Can/Back Pack/DB/KB) Thruster
3rd minute: Handstand Push up/Pike Handstand Push Up
4th Minute: Burpees
5th minute: Rest

WOD
09 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 March 2020

A. Bench Press
6 | 4 | 2"

B. 5 rounds of 2 minutes on/2 minutes off, of:
4x 10 m Heavy Sled Drag
15 Push Ups
Max Effort Ski Erg Calories in the remaining time.

It’s Gymnasty

Gymnastics: 10 March 2020

A. Kipping Swing w. Pull (on bar)
4 | 5-8 | 2"

B. Jumping Bar Muscle-up (transition practice)
5 | 3 | 1"

C. Strict Pull-ups (Chest2bar)
3 | 5-8 | 2"

D. Maltese Push-ups
3 | ME | 2"

E. Hollow Arch Hold
4 | 1" | 1"

Power-Up

Powerlifting: 10 March 2020

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

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

WOD
02 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 March 2020

A. Push Press
5 | 8 | 2"

B. 4 rounds for maximum meters Rowed:
90 secs Hard
90 secs Easy
45 secs Hard
45 secs Easy
2 mins rest

Power-Up

Powerlifting: 3 March 2020

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

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

BENCHMARK
24 February 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 February 2020

A. Deadlift
5 | 5 | 3"

MARK'S BD-WOD

B. 4 rounds for time of:
15 Ring Push Ups
30 Wall Balls
60 Double Unders

It’s Gymnasty

Gymnastics: 25 February 2020

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

B. Ring Muscle-up transition w. Band
5 | 2 | 1"

C1. Chest2Ring Pull-ups
C2. Ring Dips
3 | 3-5 | 3"

D. Dragonfly
4 | 10 | 1"

Power-Up

Powerlifting: 25 February 2020

A. Back Squat
3-5 | 3-6 | 3" in tempo 4-0-1-1

B. Press
3-5 | 5-8 | 3" in tempo 3-0-1-1

C1. Sandbag Squat
3 | 8-15 | '60

C2. Dip
3 | 8-15 | '60

D. Single Leg Hip Thruster
3 | 10 | 2" C-0-1-1

BENCHMARK
17 February 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 18 February 2020

A. Split Jerk
5 | 3 | 2"

PERRY'S BD-WOD

B. 16 min AMRAP of:
1 Snatch @ 80%
8 Bar Muscle Up (Strict)
19 Bar Facing Burpees
84 Double Unders

It’s Gymnasty

Gymnastics: 18 February 2020

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

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

C. Chest2Ring Pull-ups
3 | 3-5 | 3"

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

E. V-ups Tabata

Power-Up

Powerlifting: 18 February 2020

A. Back Squat
3 | 3-6 | 3" in tempo 4-0-1-1

B. Press
3-5 | 5-8 | 3" in tempo 3-0-1-1

C1. Box Step-up
3 | 5L+5R | '60

C2. Dip
3 | 10 | '60

D. Single Leg Hip Thruster
3 | 10 | 2" C-0-1-1

WOD
14 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 February 2020

Buddy WOD

50-40-30-20-10 reps for time:

Buddy Burpees
*Toes to Bar
**Power Clean 70/55 kg

*one partner has to be hanging onto the Pull-up Bar while other does Toes to Bar
**one partner has to be in a Handstand Hold while the other partner does Power Cleans

Just lift odd shit

Strongman: 15 February 2020

A. Snatch
Find a heavy Rep in 20 Minutes

B. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 85%

C. Buddy WOD; 20 min EMOM of:
- 1st min: Dumbbell Snatch 30/22,5kg
- 2nd min: Strict Pull-up
- 3th min: Dumbbell Box Step-overs 22,5/15kg
- 4th min: Cal Ski-erg
- 5th min: Rest

WOD
12 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 February 2020

A. Seal Row
6 | 10 | 2"

B. 8 minute AMRAP of:
5 m Handstand Walk
10 Russian Kettlebell Swings 32/24 kg

Note: Athlete can use heavier KB for Russian Swings

Power-Up

Powerlifting: 13 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

C. Bench Press
3-5 | 3-5 | 3" in tempo 3-0-1-1

D1. Dumbbell Press
3 | 5L+5R | '60

D2. Pull-up
3 | 5 | '60

WOD
10 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 February 2020

A. Dumbbell Bench Press vs Dumbell Row:
5 | 8 | 3"

note: it's a superset with single arm Dumbbell Row 8 L + 8 R

B. 15 min AMRAP of:
3 Wall Ball 20/14 lbs
3 Box Jump Over 24/20 inch
3 Power Clean 50/35 kg

note: add 3 reps each round (3,6,9,12,15,18,21,24 reps)
note: repeat from 24th September 2019

It’s Gymnasty

Gymnastics: 11 February 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C1. Neg. Ring Pull-ups
C2. Ring Push-ups
3 | 5-8 | 2"

D. Straddle ups
4 | 10 | 1"

Power-Up

Powerlifting: 11 February 2020

A. Back Squat
3-5 | 3-6 | 3" in tempo 4-0-1-1

B. Press
3-5 | 5-8 | 3" in tempo 3-0-1-1

C1. Dumbbell Bench Press
3 | 10 | '60

C2. Dumbbell Row
3 | 10 | '60

D. Hip Thruster
3 | 10 | 2" C-0-1-1

WOD
05 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 February 2020

A. Bench Press Tabata
1. 70% of 1 Rep Max
2. Rest
3. 60% of 1 Rep Max
4. Rest
5. 50% of 1 Rep Max
6. Rest

B. 15 minute AMRAP of:
200 m Run
15 Ring Dips
30 Air Squats

Power-Up

Powerlifting: 6 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
3-5 | 1-3 | '90 in tempo 4-0-X-1

C. Bench Press
3-5 | 3-5 | 3" in tempo 3-0-1-1

D1. Dumbbell Press
3 | 6-10 L+R | 0"

D2. Pull-up
3 | 6-10 | 2"

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