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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
03 July 2020 | by CrossFit Amsterdam

WHOOP WHOOP!

Back inside WOD: 4 July 2020

Buddy WOD
40 minute AMRAP of:

6 Bar Muscle Ups/ Strict Pull Ups
12 Kettlebell Swings 32/ 24 kg
18 Wall Balls
24 Calorie Row
48 Double Unders

note: You Go, I Go!

Just lift odd shit

Strongman: 4 July 2020

A. Muscle Snatch + Overhead Squat
5 | 3x 1+1 | 2"

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

C. Buddy WOD: 5 rounds for time of:
- 20 Dumbbell Bench Press @AHAP
- 20 Ring Rows
- 40 Cal Ski-erg

note: Buddy 1 needs to perform half of the amount of the Reps unbroken, buddy 2 does the other half.

WOD
11 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 March 2020

A. Kettlebell Turkish Get Up
6 | 6 | 2 "

note: 3 left/ 3 right

B. Muscle Up Technique

C. 9 min AMRAP of:
5 Ring Muscle Ups
10 Sandbag Over the Shoulder

Power-Up

Powerlifting: 12 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
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
26 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 February 2020

A. Alternating Leg Barbell Box Step Up
6 | 10 | 2"

B. 4 rounds for time of :
75 m Bear Crawl
20 V-up Sit Ups
5 Bar Muscle Ups

Power-Up

Powerlifting: 27 February 2020

A. Snatch Grip Deadlift
3-5 | 3-5 | 3" in tempo 4-1-1-1

B. Front Squat
4 | 2 | '90 in tempo 4-0-X-1

C1. Bench Press
3-5 | 3-5 | '60 in tempo 3-0-1-1

C2. Ring Row
3 | 10 | 2" in tempo 3-0-3-0

D. Press
3 | 5 | 3" in tempo 3-0-3-0

WOD
03 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 February 2020

A. Power Snatch:
7 | 2 | '90

B. Two rounds for time of:
25 Toes to Bar
25 Push Ups
25 V-Sit Ups
25 Push Ups

Power-Up

Powerlifting: 4 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. Dumbbell Bench Press
3 | 10 | '60

C2. Ring Row
3 | 10 | '60

D. Hip Thruster
3 | 10 | 2" C-0-1-1

WOD
24 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 January 2020

Buddy WOD

38 minute AMRAP of:
1 Rope Climb
5 Clean and Jerks 70/45 kg
1 Rope Climb
5 Burpee Box Jump Overs

note: You Go, I Go.

Just lift odd shit

Strongman: 25 January 2020

A. Clean & Jerk
- Find heavy set
- 4 | 1 | 2" @ 90%

B. Front Squat
3 | 3-5 | 3"

20*18*16*14*12*10*8*6*4*2* Reps For Time of:
- Ring Rows
- Dips
* 50m Sandbag Walk

WOD
20 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 January 2020

A. Overhead Squat
6 | 3 | 2"

B. Five rounds for time of:
20 Calorie Row
10 Thrusters 50/35 kg

It’s Gymnasty

Gymnastics: 21 January 2020

A.Kipping Swing
4 | 3 | 1"

B. False Grip Bar hold
3 | ME | 2"

C1. Ring Row
C2. Dips
3 | 5-8 | 2"

D. Pike ups
4 | 10 | 1"

Power-Up

Powerlifting: 21 January 2020

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

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 10 | '60

C2. Dip
1-3 | 10 | '60

C3. Sandbag Squats
1-3 | 10 | '60

WOD
13 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 January 2020

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

B. FGB-Style 1:30 ON / 0:30 OFF for 2 rounds:
1st minute: Sled Drag
2nd minute: Sandbag over the Shoulder
3rd minute: 10 m Shuttle Runs
4th minute: Ski Erg Calories

It’s Gymnasty

Gymnastics: 14 January 2020

A. Ring Swing
4 | 3 | 1"

B. False Grip hold
3 | ME | 2"

C. Ring Row
3 | 5-8 | 2"

D. Dips
3 | 5-8 | 2"

E. Hollow body
Tabata

Power-Up

Powerlifting: 14 January 2020

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

B. Back Squat
3-5 | 6-10 | 3" in tempo 4-0-1-0

C1. Pull-up
1-3 | 8-12 | '90

C2. Dip
1-3 | 8-12 | '90

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