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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
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
25 April 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 26 April 2020

"ZOOM-IN" at 10:00 h. 

Option A - Bodyweight 
8 rounds for time of:
400 m Run/500 m Row Moderate
200 m Run/250 m Row Easy
rest 1 minute

Option B - Odd Object Fun
6 Rounds for time of:
100 m Odd Object Carry KB/DB
200 m Run
30 Ground to Overhead with Object

Option C - Barbell Fun
6 Rounds for time of:
100 m Bear Crawl
200 m Run
30 Barbell Thrusters

the playful workout!

CrossFit KIDS: 26 APRIL 2020

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

WOD
24 April 2020 | by CrossFit Amsterdam

LET’S get physical...

HOME WOD: 25 April 2020

Option A
Bodyweight 4 rounds for time of:
800 m Run/1000m Row
35 Hand Release Push Ups
70 Air Squats

Option B 
Odd Object 4 rounds for time of:
800m Run/1000 Row
35 Kettlebell Swings
70 Air Squats

Option C 
Barbell 4 Rounds for time of:
800m Run/1000 Row
35 Hand Release Push Ups
50 Barbell Squats (Empty Bar)

can't go wrong when being strong...

StrongwithPerry: 25 April 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
12 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 13 March 2020

4 rounds of a 6 minute AMRAP, of:
25 Overhead Squats 50/40 kg
25 Box Jump Overs 24/20 inch
Max Effort Calorie Row in remaining time.

note: 3 minutes rest after each set

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
07 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 March 2020

Mikkos Triangle Modified into a 40 minute EMOM of:
1st Minute: Kettlebell Swings 32/24 kg
2nd Minute: Row Calories
3rd Minute: Ski Erg Calories
4th Minute: Rest

note: Athlete to choose a number and hold each round

WOD
05 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 March 2020

6 rounds of 3 minutes on / 2 minutes off for reps of:

Buy in
20 Wall Balls
20 / 15 Calorie Rowing

then in remaining time:
Max Effort Power Cleans 60/40 kg

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
02 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 March 2020

A. Push Press
5 | 8 | 2"

B. 4 rounds for maximum meters Rowed:
90 secs Hard
90 secs Easy
45 secs Hard
45 secs Easy
2 mins rest

Power-Up

Powerlifting: 3 March 2020

A. Back Squat
3-5 | 1-3 | 3" in tempo 4-0-1-1

B1. Press
5 | 5 | 2"

B2. Pull-up
5 | 5 | 2"

C1. Good Morning
3 | 10 | '90 in tempo 3-1-1-1

C2. Parallettes Push-up
3 | 10 | '90 in tempo 3-1-1-1

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