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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.

BENCHMARK
06 March 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

WOD: 7 March 2020

Happy Birthday Edwin!

37 minute Partner AMRAP of:
200 Double Unders
20 Bar Muscle Ups
30 Dumbbell Devils Press 22.5/15kg
40 Dumbbell Power Clean 22.5/15kg
400 m Partner Run

 

Just lift odd shit

Strongman: 7 March 2020

A. Dumbbell Shoulder to Overhead
- Find a heavy set L+R

B. Deadlift
- Find your 5RM in tempo C-1-1-1

C. Buddy WOD, for time:
- 100 Dumbbell Snatch 30/22,5 kg
- 100 Cal Ski-erg
- 100 Dumbbell Clean & Jerks 30/22,5 kg
- 100 Sandbag Squats @AHAP
- 100 m Sled Drag Fw/ Bw @BW

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
21 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 22 February 2020

A. In Pairs 36 minute AMRAP of:
5 Squat Snatches
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Push Ups
15 Air Squats


note: Every 4 rounds Snatch weight increases 40/50/60/Max effort at 70

Just lift odd shit

Strongman: 22 February 2020

A. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 90%

B1. Bench Press
3 | 5 | '60 @ 80% 1RM

B2. Sandbag Squat
3 | 10 | 3" @AHAP

C. Buddy WOD
10 Rounds for Time of:
- 25m Sled Push
- 25m Sled Pull
* 1 Round of Cindy while Buddy is Sledding

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
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
03 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 4 January 2020

Team WOD!

in groups of 3 pax, perform a 35 minute AMRAP of:
150 Double Unders
15 Rope Climbs
50 Squat Cleans 70/50 kg

note: 1 partner to run 400 m.

Just lift odd shit

Strongman: 4 January 2020

A. Turkisch Get-up
Build up in weight every set of: 5-4-3-2-1 L+R

B. Push Press
3-5| 1-3 | 3"

20 min EMOM of:
1st min: ME Power Cleans 80/60kg
2nd min:ME Sandbag Squats
3rd min: ME Push-ups
4th min: rest

note: Quality above Quantity

WOD
06 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 7 December 2019

Buddy WOD

For time:
100 Calorie Row
150 Wall Balls
100 Calorie Row
200 Push Ups
100 Calorie Row
150 Toes to Bar

note: 1 Partner to be holding sandbag while the other partner is working

Just lift odd shit

Strongman: 7 December 2019

A. Snatch Complex
Snatch Pull + Power Snatch + Snatch
- Find your best and heaviest complex in 20 min.

B. Back Squat
3 | 1-3 | 3” in tempo 4-1-X-1

C. Buddy Wod, 20 min AMRAP of:
- 10 Bench Press @ 80%1RM
- 20 Strict Pull-ups
- 30 Sandbag Squats
- 400m Row

WOD
27 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 28 November 2019

A. Tempo Front Squat (C):
5 | 5 - 8 | 3 "

B. For time of 10-9-8-7-6-5-4-3-2-1 of:
Strict Hand Stand Push Ups
Strict Pull Ups

Power-Up

Powerlifting: 28 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 10 | ‘90

C2. Sandbag Squat
3 | 10 | ‘90

WOD
22 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 23 November 2019

Buddy WOD

30 minute AMRAP of:
20 Sandbag Squats
30 Kettlebell Swings 32/24 kg
40 Push Ups
50 Toes to Bar
60 Calorie Row

Just lift odd shit

Strongman: 23 November 2019

A. Kettlebell Snatch
Find your best and heaviest Snatch in 15 minutes

B. Back Squat
3 | 1-3 | 3” in tempo 4-1-X-1

C. Buddy WOD
Descending ladder 20-18-...2 of:
- Kettlebell Snatch 24/16 kg
- Cal Ski-erg
- Double Kettlebell Squats 24/16kg

WOD
20 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 November 2019

A. Tempo Front Squat (C):
5 | 5 - 8 | 3 "

B. Bar Muscle Skill Work

C. 12 Minute EMOM of:
1st minute: Bar Muscle Ups
2nd minute: 50 m. KB Front Rack Carry
3rd minute: Double Unders

note: Athlete to choose numbers

Power-Up

Powerlifting: 21 November 2019

A. Deadlift
1-3 | 3-6 | 3” in tempo 4-0-X-0

B1. Bench Press
1-3 | 3-6 | 2” in tempo 3-0-X-0

B2. Dumbbell Row
1-3 | 3-6 | 2” in temp 3-0-X-0

C1. Dumbbell Press
3 | 8-12 | ‘90

C2. Sandbag Squat
3 | 8-12 | ‘90

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