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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
14 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2020

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

B. 3 Rounds for time of:
5 Wall Walks
15 Ring Dips/ Parallel Bar Dips/ Box Dips/ Push Ups
30 m Single Dumbbell Overhead Walking Lunge

It’s Gymnasty

Gymnastics: 15 September 2020

A. Ring Swing w. Pull
4 | 5-8 | 2"

B. Ring MU Transition
5 | 3 | 1"

C1. Strict Pull-ups (Chest2bar)
C2. Maltese Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 15 September 2020

A. Back Squat
10 | 3 | 2" in tempo 3-0-X-1

B1. Bench Press
5 | 5 | 3" in tempo C-0-1-1

B2. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

WOD
24 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 25 August 2020

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

B. 14 minute AMRAP of:
7 Bar/ Ring Muscle Ups
50 Wall Balls
100 Double Unders

It’s Gymnasty

Gymnastics: 25 August 2020

A. Ring Swing with Pull
4 | 3 | 1"

B. Ring Muscle-up transition with Band
5 | 2 | 1"

C1. Chest2Ring Pull-ups
C2. Ring Dips
3 | 3-5 | 3"

Power-Up

Powerlifting: 25 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
C2. Chin-up

3 | 6-10 | '90 in tempo C-1-1-1

BENCHMARK
10 August 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 11 August 2020

Part A. Push Jerk
8 | 5 | 2"

Part B Helen
3 rounds for time of:

400 m Run
21 Kettlebell Swings
12 Pull Ups

 

It’s Gymnasty

Gymnastics: 11 August 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C1. Neg. Ring Pull-ups
C2. Ring Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 11 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. Rotating Ring Push-Up
3 | 6-10 | '90 in tempo C-1-1-1

C2. Chin-up
3 | 6-10 | '90 in tempo C-1-1-1

BENCHMARK
27 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 July 2020

A. Press Complex of:
Strict Presses, into Push Presses, into Push Jerk 
7 | 5 + 3 +1 | 2"

note: athlete performs this complex without (re-)racking the bar

CFA Test 1

For time:
2000 m Row
rest 5 minutes
500 m Row

note: These are an all out effort, score are seperate, so time on 2 k and on 500 m.

It’s Gymnasty

Gymnastics: 28 July 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C. Neg. Ring Pull-ups
3 | 5-8 | 2"

D. Ring Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 28 July 2020

A. Power Clean
5 | 3 | 3"

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

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

WOD
13 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 July 2020

A. Push Press
5 | 6 | 2"

B. 4 Rounds for time of:
500/ 400 m Row
75 Double Unders
15 Lateral Burpees over the Rower

It’s Gymnasty

Gymnastics: 14 July 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"

Power-Up

Powerlifting: 14 July 2020

A. Power Clean
5 | 3 | 3"

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

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

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

WOD
10 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 February 2020

A. Dumbbell Bench Press vs Dumbell Row:
5 | 8 | 3"

note: it's a superset with single arm Dumbbell Row 8 L + 8 R

B. 15 min AMRAP of:
3 Wall Ball 20/14 lbs
3 Box Jump Over 24/20 inch
3 Power Clean 50/35 kg

note: add 3 reps each round (3,6,9,12,15,18,21,24 reps)
note: repeat from 24th September 2019

It’s Gymnasty

Gymnastics: 11 February 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C1. Neg. Ring Pull-ups
C2. Ring Push-ups
3 | 5-8 | 2"

D. Straddle ups
4 | 10 | 1"

Power-Up

Powerlifting: 11 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. Dumbbell Row
3 | 10 | '60

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

WOD
27 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 January 2020

A. Pause Split Jerk
6 | 4 | 2"

note: pause 3 seconds in dip

B. 5 rounds of 2 mins on/ 2mins off of:
16 x 10 m Shuttle Sprints
5 Sandbag to Shoulder 65/45 kg
then Max Effort of Burpees onto 20kg Bumperplate

It’s Gymnasty

Gymnastics: 28 January 2020

A. Ring Swing
6 | 3 | 1"

B. Russian Push-up
5 | 3 | 1"

C. Neg. Ring Pull-ups
3 | 5-8 | 2"

D. Ring Push-ups
3 | 5-8 | 2"

E. Hollow Rocks
Tabata

Power-Up

Powerlifting: 28 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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