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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 July 2020 | by CrossFit Amsterdam

WHOOP WHOOP!

Back inside WOD: 5 July 2020

A. Kettlebell Turkish Get Up
6 | 3 | 2 "

note: 3 left/ 3 right

B. 20 minute alternating EMOM of:
1st Minute: 50 m Double Kettlebell Farmers Carry
2nd minute: Bearhug Sandbag Hold
3rd minute: 50 m Double Kettlebell Front Rack Walk
4th minute: Sandbag Over Shoulder
5th minute: Rest

WOD
29 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 March 2020

A. Snatch Balance
8 | 3 | 2"

B. 3 rounds of 3 minutes on/ 3 minutes of:
3x 10m Double Dumbbell Front Rack Lunges
20 Double Dumbbell Push Presses
Max Effort Sandbag over the Shoulder in remaining time.

WOD
08 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 January 2020

A. 15 minute AMRAP in pairs of:
5 Muscle Ups
10 Sandbag over the Shoulder

note: Break up Reps anyway required

B. 3 mins on/1 min off for 4 rounds of:
Calorie Row

note: Athlete to use as a recovery row

Power-Up

Powerlifting: 9 January 2020

A. Power Clean
3-5 | 1 | 2" @ 80%

B1. Bench Press
3-5 | 6-10 | 2" in tempo 3-0-1-1

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

C2. Split Squat
3 | 10L+R | '60

C2. Dumbbell Press
3 | 10L+R | '60

WOD
04 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 January 2020

30 minute Fight Gone Bad Style for max reps of:
1st minute: Toes to Bar
2nd minute: Sandbag over the Shoulder 65/45 kg
3rd minute: V-Ups
4th minute: Kettlebell Swings 32/24 kg
5th minute: Calorie Row
6th minute: Rest

note: Work in groups of 4 pax

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
11 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 12 October 2019

Partner WOD

A.  40 min AMRAP:
15 Calorie Row
3 Power Clean 80/50 kg
6 Push-Ups
9 Air Squats
3 Power Clean 80/50 kg
6 Push-Ups
9 Air Squats

note: Partner 1 completes Row and two rounds of the Chief, 
then Partner 2 completes Row and two round of the Chief.

Just lift odd shit

Strongman: 12 October 2019

A. Squat Clean + Jerk
Find 1RM, then 5 | 2 | 2” @ 90%

B. Front Squat
3 | 1-3 | 3” in tempo 3-0-X-1

C. Buddy Wod
*42*30*18* of:
- Sandbag over the Shoulder
- KB Thruster 2x 24/16 kg
* 100 m. Bearhug Sandbag Carry

WOD
26 June 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 27 June 2019

A. 12 minute EMOM of:
1st minute: 1 Ascent of Legless Rope Climb
2nd minute: 45 second Weighted Wall-sit
3rd minute: 6 Sandbag over the Shoulder
4th minute: Rest

B. For Time:
400 m. Run
75 m. Dumbbell Overhead Walking Lunge 22.5/15 kg
25 Dumbbell Box Step Overs 22.5/15 kg and 24/20 inch
800 m. Run
75 m. Dumbbell Overhead Walking Lunge 22.5/15 kg
40 Alternating Dumbbell Snatches 22.5/15 kg
400 m. Run

Power-Up

Powerlifting: 27 June 2019

A. Deadlift
3-5 | 3-5 | 3” in tempo C-2-X-1

B. Shoulder Press
3-5 | 5-8 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 8L + 8R | ’90 in tempo C-1-1-1

C2. Dips
3 | 8-15 | ‘90 in tempo C-0-X-1

WOD
23 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 March 2019

A. Skill/ Tech work on:
Dumbbell Push Press
Sandbag over the Shoulder

B. Team WOD ( TC 40 minutes )
in teams of 3 pax.

150 1-Arm Dumbbell Push Press 25/20 kg ( Area 2 )
150 Sandbag over the Shoulder 65/45 kg ( Area 2 )
400 m. Sled Pull 70/50 kg ( Area 1 )

Note:
- start with a buy-in of 400 m. Buddy-Run
- on the 5th minute perform 50/35 calories on the Ski-erg
- on the 10th minute perform a 400 m. Buddy-Run
- on the 15th minute perform 50/35 calories on the Ski-erg
- on the 20th minute perform a 400 m. Buddy-Run
- on the 25th minute perform 50/35 calories on the Ski-erg
- on the 30th minute perform a 400 m. Buddy-Run
- on the 35th minute perform 50/35 calories on the Ski-erg

WOD
08 March 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 March 2019

A. Skill/Tech work on the movements of part B.

B. Buddy WOD - 30 minute AMRAP of:
20 Strict Hand Stand Push-ups
30 Pull-ups
400 m. Buddy Run
40 Toes to Bar
20 Squat Cleans 80/55 kg
400 m. Buddy Run

LET’S GET PHYSICAL

Strongman: 9 March 2019


A. Power Snatch
3-5 | 2 | 2”

B. 10 minute EMOM of:
odd minute: 15 Sandbag Squats AHAP
even minute: 5 Bench Presses @ 80% 1RM

C. 20 minute Buddy AMRAP of:
100 m. Sled Drag (Forward/ Backward) @ 3/4 of your Body Weight

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