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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
02 December 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 3 December 2020

A1. Barbell Box Step Ups
5 | 12 | 2"

A2. Strict Pull Ups
5 | ME

B. 20 minute Alternating EMOM of:
1st Minute : 16/13 Ski Erg Calories
2nd Minute : 3/2 Rope Climbs
3rd Minute: 20 Ab Mat Sit Ups
4th Minute: 80 Double Unders
5th Minute : Rest

note: Athlete to work for 50 seconds max

WOD
30 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 1 December 2020

A. Strict Press
6 | 2 | 2"

B. 12 minute AMRAP of:
20 Bar Dips/ Push Ups
10 Toes to Bar
20 Handstand Push Ups
10 Toes to Bar

Power-Up

Powerlifting: 1 December 2020

https://www.t-nation.com/training/tip-the-new-arnold-press?utm_source=facebook&utm_medium=social&utm_campaign=article9213&fbclid=IwAR01k5wk9dM4D8juZsuoQNu-PN-9En1UB0eYCMt6EmdFZkTUf_G3HMhA5qQ

WOD
23 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 24 November 2020

A. Strict Press
7 | 4 | 2"

B. 17 minute AMRAP of:
5 Wall Walks
15 Dumbell Overhead Stepping Lunge (L arm) 22.5/ 15 kg
15 Dumbell Overhead Stepping Lunge (R arm) 22.5/ 15 kg
30 Calorie Row
45 Double Unders

It’s Gymnasty

Gymnastics: 24 November 2020

A. Tabata Hollow Body

B. PVC Lifts from Superman Hold
4 | 10 | 1"

C. Walk Aways (from the wall)
5 | 2 | 2"
D. Shoulder Taps
3 | 8 (4L+4R) | 2"

E. KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 24 November 2020

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

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
16 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 November 2020

A. Strict Press
7 | 4 | 2"

B. 14 minute AMRAP of:
10 Burpee Box Jump Over 24/ 20"
10 Kettlebell Snatch (R) 24/ 16 kg
10 Kettlebell Snatch (L) 24/ 16 kg
20 Goblet Squats 24/ 16 kg
20 Push Ups

It’s Gymnasty

Gymnastics: 17 November 2020

A. Tabata Hollow Body

B. Reach Backs (to the wall)
4 | 10 | 1"

C. Kick-up into handstand
5 | 3 | 1"

D. Weight Shifts (into Shoulder Taps)
3 | 8 (4L+4R) | 2"

E. KB Shoulder Press
3-5 | 5-8 | 2"

Power-Up

Powerlifting: 17 November 2020

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

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
09 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 10 November 2020

A. Strict Press
7 | 5 | 2"

B. 3 Rounds for time of:
30/ 25 Calories Row
20 Handstand Push Ups
10 Hang Power Snatch 50/35 kgs

It’s Gymnasty

Gymnastics: 10 November 2020

A. Kick-up into 2 sec. Handstand
5 | 3 | 1"

B. Box Rocks with Pike
3 | 10 | 1"

C. Handstand Practice
D. Angled Wall Handstand-hold
3 | ME | 2"

E. Box HSPU
3 | 8 | 2" in tempo 3-1-X-1

Power-Up

Powerlifting: 10 November 2020

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

B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1

C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0

C2. Seal Row
3 | 6-10 | '90 in tempo 3-0-1-0

WOD
05 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 6 November 2020

24 minute AMRAP of:
20 Overhead Squats 60/ 40 kg
20 Box Jump Overs 24/ 20 "
10 Shoulder to Over Head 60/ 40 kg
10 Burpee Box Jump Overs 24/ 20 "
5 Thrusters 60/ 40 kg 
5 Bar Muscle Ups

WOD
04 November 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 November 2020

A. Floor Press
5 | 8 | 3"

Note : Superset with max effort Strict Pull Up after each set

B. 5 rounds FGB Style of:
1st Minute: Burpee onto Plate
2nd Minute: Ab Mat Sit Ups/ Toes to Bar
3rd Minute: Double Unders/ Single Unders
4th Minute: Rest

Power-Up

Powerlifting: 5 November 2020

A. Deadlift
5 | 2 | 2" in tempo 4-1-1-1 @ 85%

B. Bulgarian Split Squat
3 | 5L + 5R | 3" in tempo 3-0-1-0

C1. Bench Press
3-5 | 6-10 | '90 in tempo C-0-1-0

C2. Chin-up
3-5 | 6-10 | '90 in tempo C-0-1-0

WOD
16 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 September 2020

A. Kettlebell Turkish Get Up
4 | 8 | 3"

note: 4 reps per arm

B. Tabata
Hollow Hold

C. 4 Rounds each for time of:
250/ 200 m Row
10 Burpee Box Jump Overs 24/20"
250/ 200 m Row

note:
- rest 1 minute after each round
- score is total time including rest

Power-Up

Powerlifting: 17 September 2020

A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1

B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1

C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1

C2. Push-ups
3 | 6-10 | 2" in tempo C-1-1-1

WOD
14 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 15 September 2020

A. Back Squat 
6 | 3 | 2" in tempo 2-1-2-1

B. 3 Rounds for time of:
5 Wall Walks
15 Ring Dips/ Parallel Bar Dips/ Box Dips/ Push Ups
30 m Single Dumbbell Overhead Walking Lunge

It’s Gymnasty

Gymnastics: 15 September 2020

A. Ring Swing w. Pull
4 | 5-8 | 2"

B. Ring MU Transition
5 | 3 | 1"

C1. Strict Pull-ups (Chest2bar)
C2. Maltese Push-ups
3 | 5-8 | 2"

Power-Up

Powerlifting: 15 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. Dumbbell row
5 | 5L+5R| 2" in tempo C-0-1-1

WOD
04 September 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 5 September 2020

Buddy WOD

37 minute AMRAP of:
50 Handstand Push Ups
50 Toes to Bar
100 Calorie Ski Erg
100 Alternating Dumbell Snatch 22.5/ 15k g
50 Deficit Push Ups
50 Dumbbell Overhead Stepping Lunge 22.5/ 15 kg

Just lift odd shit

Strongman: 5 September 2020

A. Atlasstone over the box
10 min AMRAP

B. Deadlift
5 | 3 | 2" in tempo 1-1-X-1 @ 80%

C. Buddy WOD; 6 rounds for time of:
- 5 Strict C2B Pull-ups
- 10 Parallettes Push-ups
- 50m Sled Drag @ 1,5x Bodyweight

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