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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 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 October 2019

A. 4 rounds for Quality of:
20 Hollow Rocks
20 V-Ups
rest 1 minute

B. Alternating 24 minute EMOM of:
1st minute: 12 Single Arm Dumbbell Rows
2nd minute: 15 Pull-Ups
3rd minute: 18/15 Calorie Ski-Erg
4th minute: 15 Burpees

Power-Up

Powerlifting: 31 October 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-C-1

B. Deadlift
5 | 2 | 3” in tempo C-1-X-1 @ 90%1RM

C1. Push Press
3-5 | 1-3 | 2” in tempo 4-1-X-1

C2. Pull-up
3-5 | 5 | 2” in tempo 4-1-X-1

WOD
25 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 26 September 2019

A. Skill and Practice Work on the Muscle-Up

B. 10 minute EMOM of:
2 Muscle-Ups+ 1 Ring Dip

C. 3 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
Burpees to a 6 inch target

rest 1 minute then Part E 

E. 7 min AMRAP of:
Calorie Ski Erg

Note: If athlete is sore please use as a recovery

Power-Up

Powerlifting: 26 September 2019

A. Deadlift
3 | 3-5 | 3” in tempo C-1-C-1

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2”” in tempo C-1-1-1

WOD
16 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2019

A. Weighted Strict Pull-ups
4 | 8 | 2 "

B. Weighted Strict Dips
4 | 5 | 2 "

C. 4 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

Power-Up

Powerlifting: 17 September 2019

A. Shoulder Press
3-5 | 1-3 | 3” in tempo C-1-X-1

B. Back Squat
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Paralette Push-ups
3-5 | 8-12 | 2” in tempo C-1-X-1

C2. Seal Row
3-5 | 8-12 | 2” in tempo C-1-X-1

BENCHMARK
26 August 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 27 August 2019

A. 4 Rounds for quality of:
1 minute Plank-Hold
20 Back Extensions
20 Hollow Rocks
20 Alternating Superman Holds

note: 1 min rest between rounds

J.T.

21 - 15 - 9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

It’s Gymnasty

Gymnastics: 27 August 2019

Muscle-up Transition technique (w. Band)
5 | 3 | '60

Swing on Rings
3 | 10 | '60

Ring Dip
2-4 | 8-12 | '90

False Grip Ring Rows
2-4 | 8-12 | '90

L-sit hold (rings)

Reverse tabata

Power-Up

Powerlifting: 27 August 2019

A. Deadlift
5 | 3 | 3” in tempo 3-1-1-1

B1. Bench Press
3-5 | 1-3 | 0” in tempo 3-1-X-1

B2. Ring Row
3-5 | 5 | 3” in tempo C-1-1-1

C. Front Squat
3 | 6-10 | 3” in tempo C-0-X-1

WOD
21 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 August 2019

A. 14 minute EMOM for quality of:
Odd: 8 Dumbbell Rows ( 8L + 8R )
Even: 8 Dumbbell/ Kettlebell strict Presses

B. Ring Dips
5 | 10 | '90

C. 21-15-9 reps for time of:
Dumbbell Hang Power Clean and Jerk (R) 22.5/15 kgs
Dumbbell Hang Power Clean and Jerk (L) 22.5/15 kgs
Box Facing Burpee Jump Over 24/20 inch

WOD
14 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 August 2019

A. Skill and Practice Work Muscle Ups

B. 7 min AMRAP of:
1 Muscle Up + 2 Ring Dip

C. 5 Rounds for Quality of:
10 Maltese Push-ups
10 Rower Pikes

D. 7 min AMRAP of:
5 Ring Rows
10 Burpee onto plate

Power-Up

Powerlifting: 15 August 2019

A. Overhead Squat
3 | 3-5 | 3” in tempo C-1-1-1

B. Deadlift
3 | 3-5 | 3” in tempo 3-1-X-1

C1. Bench Press
3-5 | 3-6 | 2” in tempo 3-1-X-0

C2. Ring Row
3-5 | 10 | 2” in tempo C-1-1-1

BENCHMARK
30 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 31 July 2019

A. 10 mins for Quality:
Mobility work/ prep for the Benchmark. 

KLEPTO

4 rounds for time of:
27 Box Jumps 24/20 inch
20 Burpees
11 Squat Cleans 65/45 kg

BENCHMARK
01 July 2019 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 2 July 2019

A. 4 Rounds for quality of:
1 minute Plank-hold
20 Back Extensions
20 Sit-ups
20 alternating Superman Holds

note: 1 minute rest between rounds

JT

21 - 15 - 9 reps of: 
Handstand Push-ups
Ring Dips
Push-ups

Power-Up

Powerlifting: 2 July 2019

A. Back Squat
3-5 | 1-3 | 3” in tempo C-0-X-1

B1. Bench Press
3-5 | 6-10 | 2” in tempo C-0-X-1

B2. Seal Row
3-5 | 6-10 | 2” in tempo C-0-1-0

C. Sandbag Squat
4 | 10 | ‘60

WOD
13 April 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 April 2019

A. Skill/ Tech work on:
Butterfly Pull-ups

B. 10 minute EMOM:
on the Odd minutes perform: 4/10 Unbroken Pull-ups
on the even minutes perform: 4/10 Hand Released Push-ups

C. 4 Rounds for Quality of:
1 minute Plank-hold
20 Back-extensions
20 Sit-ups
20 Alternating Superman-holds

note: 1 minute rest between rounds

WOD
26 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 March 2019

A. 4 rounds for quality of:
Maximum effort of strict Pull-ups
rest for 30 sec
Maximum effort of strict Push-ups
rest for 2 minutes

B. 12 minutes AMRAP of:
20 Dumbbell Hang Clean and Jerk 22.5/15 kg (10 L + 10 R)
20 1-Arm Dumbbell Overhead Squats 22.5/15 kg
10 Handstand Push-ups

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