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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
18 October 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 October 2020

A. Snatch Pull + Hang Snatch + Snatch
7 | 1 | 2"

B. 2 x 6 minute AMRAP's of:
AMRAP 1
5 Squat Snatches 60/ 40 kg
10 Lateral Burpees over the bar

AMRAP 2
5 Squat Snatches 60/ 40 kg
5 Bar Muscle Ups/ 5 Chest to Bar Pull Ups

Rest 2 minutes between AMRAP's

WOD
07 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 September 2020

A. Complex of: 1 Snatch Pull +  1 Squat Snatch + 1 Overhead Squat
8 | 1 | '90

B. For Time of:
200 m Run
40 Alternating Dumbell Hang Clean and Jerk
400 m Run
40 Power Snatch 40/30 kg
400 m Run
40 Toes to Bar
200 m Run

Power-Up

Powerlifting: 8 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. Seal Row
5 | 5 | 2" in tempo C-0-1-1

WOD
31 August 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 September 2020

A. Snatch Pull + Squat Snatch
8 | 1 | '90

B. 14 minute AMRAP
11 Burpee Box Jump Overs 24/ 20 inch
11 Toes to Bar
200 m Run

It’s Gymnasty

Gymnastics: 1 September 2020

A. Kipping Swing with 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"

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
05 November 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 November 2019

A. Snatch Complex E2MOM for 7 rounds of:
Hi Hang Power Snatch + Hang Power Snatch + Power Snatch + Hi Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

B. Ascending Ladder 13 minute AMRAP of:
Snatch 50/35 kg
Lateral Burpees over the Bar
Toes to Bar

note: Reps 3,6,9,12 etc.

WOD
14 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 October 2019

A. For 6 Rounds perform E2MOM the folowing Snatch Complex:
1 Hi-Hang Power Snatch
1 Hang Power Snatch
1 Power Snatch
1 Hi-Hang Squat Snatch 
1 Hang Squat Snatch 
1 Squat Snatch

B. 3 Rounds for time of:
500 m Row
30 Pull-Ups

It’s Gymnasty

Gymnastics: 15 October 2019

Muscle-up Transition technique (w. Band)

5 | 3 | '60

Muscle up (attempts)

3 | 1-3 | 3"

Ring Dip

2-4 | 8-12 | '90

False Grip Ring Pull-ups

2-4 | 8-12 | '90

L-sit hold (rings)

Tabata

Power-Up

Powerlifting: 15 October 2019

No Power-Lifting today guys, due to absence of Coach Perry
(the prick went on vacation...)

WOD
01 October 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 2 October 2019

A. 12 minutes to establish a heavy complex for the day of:
1 Hang Squat Snatch + 2 Overhead Squats

B. 4 rounds for time of:
400 m Run
20 Kettlebell Swings 24/16 kg
15 Chest to Bar Pull-ups

WOD
18 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 September 2019

Have you signed up for the CrossFit Open yet? 

https://games.crossfit.com/ 

A. 14 minutes to Establish a Heavy Complex for the day of:
2 Hang Squat Snatches + 3 Overhead Squats

B. For time of:
1600 m Run
50 Pull-ups
50 Box Jump-overs 24/20 inch

Power-Up

Powerlifting: 19 September 2019

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

B. Bench Press
3-5 | 6-10 | 3” in tempo C-0-X-1

C1. Split Squat
3 | 5-8 L+R | 2” in tempo C-1-1-1

C2. Chin-ups
3 | 5-8 | 2”” in tempo C-1-1-1

WOD
08 September 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 9 September 2019

A. Alternating 12 min EMOM of:
on the Odd minutes perform: 3 Front Squats
on the Even minutes perform: 6 Back Squats

note: Same weight for both lifts

B. 8 rounds for time of :
8 Hang Squat Snatches 40/30 kg
30 Double Unders

WOD
18 August 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 19 August 2019

A. 10 minutes to Establish a Heavy Complex for the day
1 Pause Power Snatch + 1 Pause Hang Squat Snatch

note: pause at just below knee for three seconds

B. 6 minute EMOM of:
1 Power Snatch

note: if athlete is feeling good go heavy but technique more important here

C. For time of:
50 Ab-mat Sit-ups
40 Bar Facing Burpees
30 Toes to Bar
20 Hang Power Snatches 50/35 kg
10 Bar Muscle Ups

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