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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
14 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2020

A. Back Squat 
6 | 3 | 2" in tempo 2-1-2-1

B. 3 Rounds for time of:
5 Wall Walks
15 Ring Dips/ Parallel Bar Dips/ Box Dips/ Push Ups
30 m Single Dumbbell Overhead Walking Lunge

It’s Gymnasty

Gymnastics: 15 September 2020

A. Ring Swing w. Pull
4 | 5-8 | 2"

B. Ring MU Transition
5 | 3 | 1"

C1. Strict Pull-ups (Chest2bar)
C2. Maltese Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 15 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

WOD
04 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2020

Buddy WOD

37 minute AMRAP of:
50 Handstand Push Ups
50 Toes to Bar
100 Calorie Ski Erg
100 Alternating Dumbell Snatch 22.5/ 15k g
50 Deficit Push Ups
50 Dumbbell Overhead Stepping Lunge 22.5/ 15 kg

Just lift odd shit

Strongman: 5 September 2020

A. Atlasstone over the box
10 min AMRAP

B. Deadlift
5 | 3 | 2" in tempo 1-1-X-1 @ 80%

C. Buddy WOD; 6 rounds for time of:
- 5 Strict C2B Pull-ups
- 10 Parallettes Push-ups
- 50m Sled Drag @ 1,5x Bodyweight

WOD
31 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2020

A. Snatch Pull + Squat Snatch
8 | 1 | '90

B. 14 minute AMRAP
11 Burpee Box Jump Overs 24/ 20 inch
11 Toes to Bar
200 m Run

It’s Gymnasty

Gymnastics: 1 September 2020

A. Kipping Swing with 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"

WOD
24 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2020

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

B. 14 minute AMRAP of:
7 Bar/ Ring Muscle Ups
50 Wall Balls
100 Double Unders

It’s Gymnasty

Gymnastics: 25 August 2020

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

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

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

Power-Up

Powerlifting: 25 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

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

C1. Dip
C2. Chin-up

3 | 6-10 | '90 in tempo C-1-1-1

WOD
17 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 18 August 2020

A1. Push Press  7 | 5 | 0"
A2. Push Jerk  7 | 3 | 2"

B. 6 Rounds for Calories 2 minutes on/ 1 minute off, of:
1st minute: Row Hard
2nd minute: Row Moderate
3rd minute: Rest

It’s Gymnasty

Gymnastics: 18 August 2020

A. Kipping Swing w. Pull (on bar)
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"

Power-Up

Powerlifting: 18 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

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

C1. Dip
3 | 6-10 | '90 in tempo C-1-1-1

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

WOD
14 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BUDDY WOD Saturday: 15 August 2020

BUDDY-UP!
38 minute AMRAP of:
4 Rope Climbs
16 Sandbag Over Shoulder
32 Burpee Box Jump Overs
64 Alternating Dumbbell Hang Snatch

One Buddy Running 200m at all times.

Just lift odd shit

Strongman: 15 August 2020

A. Leg less Rope Climb
EMOM 1 Climb (7 m)

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

C. Buddy WOD, for time: 
- 50 Tire Flips
- 50 Dumbbell Thrusters
- 100 m Sled Drag Backwards with Dumbbells in tire
- 50 Strict Pull-ups
- 50 Dips

BENCHMARK
10 August 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 August 2020

Part A. Push Jerk
8 | 5 | 2"

Part B Helen
3 rounds for time of:

400 m Run
21 Kettlebell Swings
12 Pull Ups

 

It’s Gymnasty

Gymnastics: 11 August 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"

Power-Up

Powerlifting: 11 August 2020

A. Muscle Clean + Shoulder Press
5 | 3 x 1+1 | '90

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

C1. Rotating Ring Push-Up
3 | 6-10 | '90 in tempo C-1-1-1

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

BENCHMARK
27 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 July 2020

A. Press Complex of:
Strict Presses, into Push Presses, into Push Jerk 
7 | 5 + 3 +1 | 2"

note: athlete performs this complex without (re-)racking the bar

CFA Test 1

For time:
2000 m Row
rest 5 minutes
500 m Row

note: These are an all out effort, score are seperate, so time on 2 k and on 500 m.

It’s Gymnasty

Gymnastics: 28 July 2020

A. Ring Swing
6 | 3 | 1"

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

C. Neg. Ring Pull-ups
3 | 5-8 | 2"

D. Ring Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 28 July 2020

A. Power Clean
5 | 3 | 3"

B. Back Squat
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

BENCHMARK
24 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 25 July 2020

Marconi

For time (with a partner)

Row 2.382 meter

Then, 20 rounds of:
11 Toes to Bar
20 Air Squats
16 Kettlebell Swings 24/ 16 kg

One partner works while the other rests. Break up the work between partners as needed.

Just lift odd shit

Strongman: 25 July 2020

A. Atlas Stone to Shoulder with Partner
Warm-up to a heavy rep, then:
10 minute EMOM: 6 Stone to Shoulder

note: you go, I go

B. Back Squat
3 | 3-5 | 3" in tempo 3-1-1-1

C. Buddy WOD
10 Rounds for time of:
- 10 Dips
- 10 Strict Pull-ups
- 100 m Sandbag Bearhug Walk

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

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