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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
19 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 October 2020

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

B. 3 rounds for time of:
1000 m Row
25 Toes to Bar

It’s Gymnasty

Gymnastics: 20 October 2020

A. Kick-up into L-sit Handstand
5 | 3 | 1"

B. Plate Rocks
3 | 10 | 1"

C. Handstand Practice

D. Box Handstand-hold

3 | ME | 2"

E. Kettlebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

WOD
16 October 2020 | by CrossFit Amsterdam

Buddy-UP!

Buddy Saturday: 17 October 2020

In Partners, 34 minute AMRAP of:
150 Box Jump Overs 24/ 20"
120 Strict Press 40/ 20 kg
90 Push Ups
60 Pull Ups
30 Synchro Burpees over the bar

note: Every time partners swap = 3 partner burpees

BENCHMARK
12 October 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 13 October 2020

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

Isabel

30 Snatches for time @ 60/40 kg

It’s Gymnasty

Gymnastics: 13 October 2020

A. Kick-up into L-sit handstand
5 | 3 | 1"

B. Plate Rocks
3 | 10 | 1"

C. Handstand Practice (10 min)
D. Ketllebell 1 1/2 Shoulder Press
3 | 5 | 2" in tempo 3-1-X-1

E. Box Handstand-hold
3 | '30 | 2"

Power-Up

Powerlifting: 13 October 2020

A. Push Press
3-5 | 1-3 | 3" in tempo 3-1-X-1

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

C1. Pull-up
5 | 5 | '60

C2. Dips
5 | 5 | '60

BENCHMARK
09 October 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 10 October 2020

FABIEN'S Birthday-WOD

In Partners,

35 minute AMRAP of:
100 Wall Balls
400 m Run with Wall Ball together
75 Devils Press 22.5/ 15 kg
400m Dumbbell Farmers Carry 22.5/ 15 kg together
100 Push Ups
400m Run together

Just lift odd shit

Strongman: 10 October 2020

A. Power Clean & Push Press
5 | 2 x 1+1 | 2" @ 80%

B. Front Squat
4 | 3 | 2" @ 80% in tempo C-0-X-1

C. Buddy WOD; 6 Rounds for time of:
- 10 Sandbags + climbs over the boxes
- 20 Dips
- 50 m sandbag bearhug walk

note: You Go, I Go and keep moving!

WOD
02 October 2020 | by CrossFit Amsterdam

better together...

BUDDY WOD: 3 October 2020

Buddy Saturday!

In Groups of 3 athletes 35 minute AMRAP:

10 Rope Climbs
20 Partner Burpees
30 Handstand Push Ups
40 Partner Burpees
50 Deadlifts 100/ 85 kg
60 Partner Burpee


note: One partner Running 400 m at a time

Just lift odd shit

Strongman: 3 October 2020

A. Power Clean & Push Press
Find your best set

B. Back Squat
5 | 2 | 2" in tempo 4-1-X-1 @ 85%

C. Buddy WOD, Double & Heavy DT
10 Rounds for time of:
- 12 Deadlift
- 9 Hang Power Cleans
- 6 Jerks

note: weight is 80% of A

our monthly hero... The community has chosen:

Benchmark: BOWEN

We'll be kicking of at 14:25 h!

"BOWEN"
3 Rounds For Time of:
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (1.5/1 pood)
20 Box Jumps (24/20 in)

For the kettlebell thrusters, do 7 per arm (14 total) per round.

WOD
19 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 September 2020

3 Rounds for time of:
800 m Run
100 Double Unders
25 Push Press 50/ 40 kg

WOD
21 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

BUDDYWOD SATURDAY: 22 August 2020

BUDDY-UP!

36 minute AMRAP, ascending in Reps (3,6,9... etc.) of:
Burpee Box Jump Overs 24/ 20 inch
Handstand Push Ups
Pull Up/ Ring Rows
Calorie Row
Wall Balls 20/ 14 lbs.

Just lift odd shit

Strongman: 22 August 2020

A. Power Clean + Push Press
- Find a heavy rep with high quality in 15 minutes

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

C. For Time: 
- 50 Front Squats @ 75% 1RM
- weight starts from the floor
- Dropping the bar = 400 m Run
- Keep the Technique high, stop before failure!

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

BENCHMARK
04 August 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 5 August 2020

BEARCOMPLEX

5 Rounds For Load
Complete 7 Unbroken Sets of this barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round.
Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout.

Score is the max weight used for your fifth unbroken round.

You may not change the load mid-round.

Started from the PVC...

Oui Lift: 5 August 2020

Weightlifting Wednesday from 17:30 18:30 and from 18:30 - 19:30 h.
With our favorite Frenchie! Coach Fabien.

WOD
02 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 August 2020

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

B. 9 minute AMRAP of:
12 Push Press 40/ 30 kg
12 Front Rack Stepping Lunges 40/ 30 kg
24 Air Squats

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