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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
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

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
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"

WOD
01 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 December 2019

A. Back Squat (A):
5 | 5 - 8 | 3"

note: Superset with 5 - 8 Strict Pull-ups after each set

B. 3 rounds for time of:
400 m Row
21 Ring Dips
15 Power Snatch 50/35 kg

WOD
12 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 October 2019

A. 16 minute Alternating EMOM of:
1st minute: 12 Ring Dips
2nd minute: 8 Sandbag over the Shoulder
3rd minute: 4 Wall Walks
4th minute: Rest

B. 16 minute Alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 20 Kettlebell Swings 24/16 kg
3rd minute: 18/15 Ski-Erg Calories
4th minute: Rest

WOD
14 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2019

A. 16 minute alternating EMOM of:
1st minute: 10 Ring Dips
2nd minute: Sandbag Throw over the Shoulder
3rd minute: 3 Rope Climbs
4th minute: Rest

B. 16 minute alternating EMOM of:
1st minute: 50 Double Unders
2nd minute: 15 Double Dumbbell Power Clean 22.5/15 kg
3rd minute: 15 Double Dumbbell Push Press 22.5/15 kg
4th minute: Rest

WOD
30 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 August 2019

Buddy WOD
For time of:
100 Calorie Row
80 Wall Balls 20/14 lbs
60 Deadlifts 90/60 kg
40 Ring Dips
20 Bar Muscle-up
40 Ring Dips
60 Deadlifts 90/60 kg
80 Wall Balls 20/14 lbs
100 Calorie Row

Just lift odd shit

Strongman: 31 August 2019

A. Turkisch Get-up
Find your heaviest set (L+R=1) in 15 min

B. Back Squat
Find your 1RM in tempo 4-1-X-1

C. Descending ladder from 10-1
- Back Squats @ 75%1RM in tempo C-0-1-1
- Row 500m after each set of Squats

note: Work in buddy pair for spotting on Squats, go on medium speed for rowing

D. Happy Ending
- Tabata Push-ups

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

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