CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
STAY UPDATED
Hello blog. Hello Wod.
This is us
Together we are
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.
LET’S GET PHYSICAL
WOD: 11 August 2022
A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Single DB Tricep Extension 4 | 20 | 3"
C. 20 Minute EMOM of
1st minute - Deadhang 45 seconds
2nd minute - Top Ring/Parallel Supported Hold 45 seconds
3rd minute - Banded Face Pulls 45 seconds
4th minute - Plank Hold
5th minute - 45 seconds Double Kettlebell Front Rack Carry
LET’S GET PHYSICAL
WOD: 10 August 2022
A. Power Cleans 5 | 5 | 2"
*Intent is to complete sets at 85-90% of 3 rep max
*Not Touch and Go
B. Clean Pulls 4 | 3 | 90"
(100 % -110%)
C. 4EMOM for 4 Rounds
200 m Run
20 Kettlebell Swings 24/16 kg
5 Thrusters 60/40 kg
rest in the remaining time
LET’S GET PHYSICAL
WOD: 9 August 2022
A. 5 Rounds for Quality of
8 Strict Press
10 Parallette Push Ups/Push Ups
8 Strict Press
* Commence a new set every 3:00
B. 10 Rounds of 1 minute on/1 minute off, of:
Rowing 10/7 Calories
then max effort Wall Balls in remaining time
*These are all out sprints
It’s Gymnasty
Gymnastics: 9 August 2022
Week 45
Power-Up
Powerlifting: 9 August 2022
Week 45
LET’S GET PHYSICAL
WOD: 8 August 2022
A. Back Squat 5 | 7 | 2"
*Intent is to complete sets at 85-90% of 7 rep max
B. 2 Rounds Each For Time (EFT) of
30 Toes to Bar
120 Double Unders
15 Burpee to Target
120 Double Unders
30 Pull Ups
rest 3:00 after each round
*Time Cap 21 minutes
LET’S GET PHYSICAL
WOD: 7 August 2022
A. 30 minute EMOM of:
1st minute : 10 - 16 Echo Bike Cals
2nd minute : 2 - 4 Rope Climbs
3rd minute : 12 - 16 Double KB Swing to Eye Level
4th minute : 10 - 16 10m Shuttle Runs
5th minute : 16 - 20 Box Jump Overs Open Standard
6th minute : Rest
LET’S SET THE BAR
Benchmark: 6 August 2022
CFA Pride Workout
In Partners 2 minutes on/2 minutes off, of:
10 Deadlifts 90/70 kg
15 Bar Facing Burpees
then in remaining time max effort Dumbbell Shoulder to Overhead
*Score is total DB STO performed, change shoulders every 10 reps
*Partner 1 is working while Partner 2 rests
LET’S GET PHYSICAL
WOD: 5 August 2022
3 Rounds for time of
1200 m Run
1000 m Row
100 Double Unders
*Time Cap 40 minutes
LET’S GET PHYSICAL
WOD: 4 August 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. 20 Minute EMOM of
1st minute - Top Ring/Parallel Supported Hold 15-45 seconds
2nd minute - 5L/5R Single Arm Dumbell Rows
3rd minute - Banded Face Pulls
4th minute - Plank Hold 45 seconds
5th minute - 30 seconds effort Echo Bike
It’s Gymnasty
Gymnastics: 4 August 2022
STRENGTH 10/8/6/4/2/1 Kipping deficit HSPU *Increase deficit as reps decrease *Scale: start with 2 abmats and decrease to 1 and none as reps decrease Rest 2' between sets SKILL For quality 30 butterfly pull ups 30 butterfly CTB *NOT FOR TIME! Break up as needed to keep the rhythm and don't sacrifice quality WOD FOR TIME: 20m hsw 3 rope climbs 20m hsw 3 rope climbs 3' rest 10m hsw 2 rope climbs 10m hsw 2 rope climbs *Scale hsw for 20/10 attempts walk to wall OR with 10/5 wall walks
Power-Up
Powerlifting: 4 August 2022
A. Deadlift 5 | 3 | 3"
B. Dead-start Frankenstein Squat 3 | 5-6x1 | '20 | 3"
C1. Dips 3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 3 August 2022
A. Snatch Grip Dead Lift with 3 second descent 5 | 5 | 2"
B. 3 second Pause Below Knee + Snatch High Pull + Snatch 7 | 1 | 90"
C. 20 minute AMRAP of
400 m Run
3 Wall Walks
12 Wall Balls
*Add 4 rep to Wall Ball each round
LET’S GET PHYSICAL
WOD: 2 August 2022
A. In a 15 minute window establish a heavy 3 rep max Power Clean
B. Power Clean with 3 second pause below knee and 3 second pause in catch 4 | 2 | 90" (70-80% of Part A)
C. 5 rounds of 2 minutes on/2 minutes off, of:
12 Double Kettlebell Front Squat 24/16 kgs
then in remaining time max effort of Ski Erg Calories
Power-Up
Powerlifting: 2 August 2022
A. 3-Positioning Power Snatch, Build up, focus on technique
B. Back Squat 3-5 | 2-5 | 3" in tempo 4-2-X-1
C1. Push Press 3 | 5-8 | 2"
C2. Chin Up 3 | 5-8 | 2"
It’s Gymnasty
Gymnastics: 2 August 2022
STRENGTH
8' EMOM:
odd: 5-10 strict ring pull ups
even: 20" ring support on top of the rings + 20" bottom of the ring hold
SKILL
For quality:
50 DU
5 muscle ups
40 DU
4 muscle ups
30 DU
3 muscle ups
20 DU
2 muscle ups
10 DU
1 muscle up
* Go immediately from the DU to the rings/bar (don't waste time on transitions)
* Scale muscle ups for banded muscle ups or ctb if needed.
WOD
10' AMRAP
4 strict HSPU
6 pistols
8 TTB
*Scale strict with kipping HSPU or pikes and pistols with box pistols if needed
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
