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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 March 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 March 2020

A. Bench Press
6 | 4 | 2"

B. 5 rounds of 2 minutes on/2 minutes off, of:
4x 10 m Heavy Sled Drag
15 Push Ups
Max Effort Ski Erg Calories in the remaining time.

It’s Gymnasty

Gymnastics: 10 March 2020

A. Kipping Swing w. Pull (on bar)
4 | 5-8 | 2"

B. Jumping Bar Muscle-up (transition practice)
5 | 3 | 1"

C. Strict Pull-ups (Chest2bar)
3 | 5-8 | 2"

D. Maltese Push-ups
3 | ME | 2"

E. Hollow Arch Hold
4 | 1" | 1"

Power-Up

Powerlifting: 10 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

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

WOD
09 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 February 2020

A. Barbell Reverse Stepping Lunge alternating:
5 | 16 | 3"

note: Take Barbell from Rack

B. 5 rounds of 2 minutes on/2 minutes off of:
3 x 10 m sled drag ( Heavish )
then max effort in remaining time of Ski Erg Cal

note: working in partners

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

WOD
10 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 11 January 2020

Teams of 3 pax

For time:
120 Deadlifts 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
60 Push Jerks 60/45 kg
2 km Row
60 Push Jerks 60/45 kg
600 m Run
90 Hang Power Cleans 60/45 kg
600 m Run
120 Deadlifts 60/45 kg

Just lift odd shit

Strongman: 11 January 2020

A. Clean + Push Press
Find a heavy set

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

C. 20min AMRAP of:
- 20 Devils Press 22,5/15 kg
- 20 Pull-ups
- 50 m Sled Drag Backwards @ BodyvWeight

WOD
05 January 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 January 2020

A. Front Squats
6 | 3 | 2" in Tempo 1-5-1-1

B. 4 rounds of 3 minutes on/3 minutes off of:
40 m (4 x 10 m) Sled Drag (Heavish)
then max effort in remaining time of Ski-Erg for Calories

note: Working in partners

WOD
30 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 31 December 2019

A. In pairs 40 minute AMRAP of:

5 Deadlifts 120/85 kg
10 Pull Ups
15 Push Ups
20 Air Squats

Note: While Partner 1 is working, Partner 2 running 400m.

Oliebol je vol!

New Years Eve!

Different schedule for today due to New Years Eve. 

WOD
13 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 14 November 2019

A. 20 minutes to find 3 rep max of:
Strict Press

B. 20 minute EMOM of:
1st minute: Sled Drag 10 m
2nd minute: Double Kettlebell Clean and Jerk 24/16 kg
3rd minute: Ski Erg Calories
4th minute: Rest

note: Athlete to work in groups of 4 and rotate

Power-Up

Powerlifting: 14 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
01 November 2019 | by CrossFit Amsterdam

SCARY AS F*CK

HALLOWEEN WOD: 2 November 2019

Dressed up, and working in pairs!

35 minute AMRAP of:
8 Rope Climbs
50 Calorie Row
20 Devils Press 22.5/15 kg
30 Chest to Bar Pull Ups
40 Box Jumps 24/20 inch

note: Break up work anyway you like

Just lift odd shit

Strongman: 2 November 2019

A. Cluster
Find 1RM, then cluster+thruster 5 | 1 | 2” @ 90%

B. Bench Press
3 | 3-5 | 3” in tempo 3-0-X-1

C. Buddy Wod
3 Rounds for Time:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @ BW

WOD
18 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2019

Buddy WOD, you go - I go

For time of:
100 Bar Facing Burpees
80 Kettlebell Snatch 24/16 kg
60 Overhead Squats 60/40 kg
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
20 Bar Muscle up
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
60 Overhead Squats 60/40 kg
80 Kettlebell Snatch 24/16 kg
100 Bar Facing Burpees

Just lift odd shit

Strongman: 19 October 2019

A. Cluster
Find your 1RM
Then perform a Cluster + Thruster 5 | 1 | 2” @90%

B. Bench Press
3 | 3-5 | 3”  in tempo 3-0-X-1

C. Buddy Wod
3 Rounds for time of:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15 kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @BW

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