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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
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

BENCHMARK
03 November 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 4 November 2020

CORONAPROOF CF-TOTAL

Sum of the Best of Each Lift:

Back Front Squat
Shoulder Press
Deadlift

Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

Score is the sum of the best of all three lifts.

more info

Started from the PVC...

Oui Lift: 4 November 2020

Weightlifting Wednesday from 17:30-18:30 and from 18:30-19:30 h. 
With our favorite Frenchie! Coach Fabien. 

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

BENCHMARK
27 July 2020 | by CrossFit Amsterdam

LET’S SET THE BAR

Benchmark: 28 July 2020

A. Press Complex of:
Strict Presses, into Push Presses, into Push Jerk 
7 | 5 + 3 +1 | 2"

note: athlete performs this complex without (re-)racking the bar

CFA Test 1

For time:
2000 m Row
rest 5 minutes
500 m Row

note: These are an all out effort, score are seperate, so time on 2 k and on 500 m.

It’s Gymnasty

Gymnastics: 28 July 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"

Power-Up

Powerlifting: 28 July 2020

A. Power Clean
5 | 3 | 3"

B. Back Squat
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

WOD
20 July 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 21 July 2020

A. Strict Press
6 | 5 | 2"

B. 3 rounds for time of:
20 Cal Row
20 Alternating DB Snatch
20 Toes to Bar

Power-Up

Powerlifting: 21 July 2020

A. Power Clean
5 | 3 | 3"

B. Back Squat
3-5 | 3-5 | 3" in tempo 3-1-1-1

C. Shoulder Press
3-5 | 3-5 | 3" in tempo 3-1-1-1

WOD
06 May 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

HOME WOD: 7 May 2020

Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
4 Rounds for time of:
20 Pike Handstand Push Ups/ 5 Wall Walks/ 15 Handstand Push Ups
50 Lateral Squat Jumps over object size of Dumbbell

Option B - Odd Object ("ZOOM-IN" at 18:30 h.)
4 Rounds for time of:
25 Ground to Overhead with Object
50 Lateral Squat Jumps over object size of Dumbbell

Option C - Barbell
4 Rounds for time of:
25 Ground to Overhead with Object (Muscle Clean + Strict Press)
50 Lateral Squat Jumps over Barbell

be comfortabele with the uncomfortable…

Mobility: 7 May 2020

"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!

can't go wrong when being strong...

StrongwithPerry: 7 May 2020

"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!

WOD
07 February 2020 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 8 February 2020

32 minute AMRAP In Groups of 3pax:
40 Ring Push Ups
40 Kettlebell Swings 32/24 kg
40 Ski Erg Calories
40 Deadlifts 90/70 kg
40 Burpees Over the Bar
40 Pull Ups

note: 1 partner to be running 400m at all times

Just lift odd shit

Strongman: 8 February 2020

A. Muscle Clean + Strict Press
Find a heavy Rep in 15 Minutes

B. Back Squat
- Find a heavy Rep
- 2 | ME | 3" @ 80%

C. 20 min AMRAP of:
- 12 Double Kettlebell Deadlifts 32/24kg
- 9 Double Kettlebell Cleans
- 6 Double Kettlebell Jerks

note: you do 1 Round, I do 1 Round

WOD
16 December 2019 | by CrossFit Amsterdam

LET’S GET PHYSICAL

WOD: 17 December 2019

A. 18 minutes to find 3 Rep MAX of:
Strict Press

B. 4 rounds for time of:
500 m Row
25 Burpees to 6" target

It’s Gymnasty

Gymnastics: 17 December 2019

Low Rings Fun

Mushroom practice

24 minute EMOM of:
1st: 10 Hollow Rocks
2nd: 10 Push-ups
3rd: 10 Ring Swings
4th: 10 Back Extensions
5th: 10 Toes to Bar
6th: 10 Ring Rows

Power-Up

Powerlifting: 17 December 2019

A. Back Squat
5 | 2 | 3” in tempo 4-0-X-0 @80% of your 1RM

B. Press
5 | 2 | 3” in tempo 3-0-X-0 @80%

C. Deadlift
3 | 2 | 3” in tempo 4-0-X-0 @80%

(Prep for CrossFit Total)

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