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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
30 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 October 2020

A. For quality: Kettlebell Turkish Get Ups
4 | 4L + 4R | 3"

B. Tabata of: Hollow Rocks

C. 3 rounds FGB Style of:
1st minute: Double Unders
2nd minute: Alternating Leg V-Ups
3rd minute: Wall Walk
4th mintue: SIngle DB/ KB Alternating Reverse Stepping Lunge
5th minute: Rest

Power-Up

Powerlifting: 1 October 2020

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

B. Deadlift
3 | 3-5 | 3" in tempo 4-1-1-1

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

C2. Barbell Row
3-5 | 6-10 | '90 in tempo 3-0-1-0

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
19 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 20 August 2020

A1. Bench Press
A2. Bent Over Barbell Row
5 | 8 | 2"

B. 16 minute AMRAP of:
20 Single Dumbbell Alternating Step Back Lunge 22.5/ 15 kg
20 V-Sit Ups
20 Air Squats
20 Calorie Ski Erg

note: Quality Movement

Power-Up

Powerlifting: 20 August 2020

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

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

C1. Bench Press
3-5 | 5-8 | '90 in tempo 2-0-1-1

C2. Bird Dog Row
3-5 | 5-8 L+R | '90 in tempo 2-0-1-1

WOD
09 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 10 May 2020

Option A 
For time of:
8km Run

Option B - Odd Object ("ZOOM-IN" at 10:00 h.)
10 Rounds for Quality of:
12 Bent Over Rows (DB's/Barbells/Jerry Can)
12 Odd Object Good Mornings (DB's/Barbells/Band)
45 second Squat Hold

the playful workout!

CrossFit KIDS: 10 May 2020

"ZOOM-IN" in at 11:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
08 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 9 May 2020

Option A - Bodyweight ("ZOOM-IN" at 10:00 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/10 Pike Push Ups/2 Wall Walks

Option B - Bodyweight
4 rounds for Quality of:
20 Chair Dips
30 Russian Twists
20 Tempo Push Ups (3 secs down explode up)
30 sec Sideplank R
30 sec Sideplank L

Option C - Bodyweight
18 minute AMRAP of:
4 x 50 m Shuttle Run
15 Push Ups

can't go wrong when being strong...

StrongwithPerry: 9 May 2020

"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
08 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 9 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
10 Rounds for Quality of:
12 Bent Over Rows (DB's/Barbells/Jerry Can)
12 Odd Object Good Mornings (DB's/Barbells/Band)
45 second Squat Hold

Option B
10 Rounds for time of:
200 m Run
Rest 1 min

Option C ("ZOOM-IN" at 18:30 h.)
6 Rounds for Quality of:
12 Bulgarian Split Squat Left Leg
12 Bulgarian Split Squat Right Leg
24 Hollow Rocks
45 Second Squat Hold

be comfortabele with the uncomfortable...

Mobility: 9 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong...

StrongwithPerry: 9 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
01 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 2 April 2020

Option A ("ZOOM-IN" at 12:30 h.)
6 rounds for Qaulity of:
1 min Plank Hold on Elbows
1 min Plank Hold at top of Push Up
1 min Left Side Plank
1 min Right Side Plank

Option B
12 rounds every 2 min of:
200 m Run

note: Score is slowest 200 m effort

Option C ("ZOOM-IN" at 18:30 h.)
4 rounds for Quality of:
10 Right Arm Overhead Squat KB/DB
10 Left Arm Overhead Squat KB/DB
1 min Plank Hold on Elbows
10 Right Arm Shoulder to Overhead KB/DB
10 Left Arm Shoulder to Overhead KB/DB
1 min Plank Hold at top of Push Up

be comfortabele with the uncomfortable...

Mobility: 2 April 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

good food...is good mood!

Cookwithus!: 2 april 2020

"ZOOM-IN" at 17:30 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong...

StrongwithPerry: 2 April 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
23 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 24 March 2020

Option A

6 Rounds for Quality of:
12 Bulgarian Split Squat Left Leg
12 Bulgarian Split Squat Right Leg
24 Hollow Rocks
60 Second Squat Hold

Note: Athlete can use couch/stairs/chair for support on Bulgarian Split Squat


Option B

Conditioning of:
90 Seconds hard
90 Seconds easy
90 Seconds hard
90 Seconds easy
45 Seconds hard
45 Seconds easy
45 Seconds hard
45 Seconds easy
120 seconds recovery movement

note: Athlete can use any piece of cardio equipment and or Run

WOD
04 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 March 2020

A. 18 minutes to establish a 2 Rep Max for:
Farmers Handle Deadlift

B. 16 minute AMRAP of:
15 Ring Rows Feet Elevated
15 Cal Ski Erg
15 Ring Dips
15 Alternating Dummbell Snatch 22.5/15 kg

note: this is for quality

Power-Up

Powerlifting: 5 March 2020

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

B. Deadlift
3 | 5-8 | 3" in tempo 4-0-1-1

C. Split Squat
3 | 10 | 3" in tempo C-1-1-1

D1. Arnold Press
3 | 10 | '60

D2. Ring Row
3 | 10 | '60

WOD
03 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 January 2020

Team WOD!

in groups of 3 pax, perform a 35 minute AMRAP of:
150 Double Unders
15 Rope Climbs
50 Squat Cleans 70/50 kg

note: 1 partner to run 400 m.

Just lift odd shit

Strongman: 4 January 2020

A. Turkisch Get-up
Build up in weight every set of: 5-4-3-2-1 L+R

B. Push Press
3-5| 1-3 | 3"

20 min EMOM of:
1st min: ME Power Cleans 80/60kg
2nd min:ME Sandbag Squats
3rd min: ME Push-ups
4th min: rest

note: Quality above Quantity

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