CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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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: 19 June 2021
Buddy WOD
32 minute AMRAP of:
15 Calorie Row
12 Deadlift 60/40 kg
9 Hang Power Clean 60/40 kg
6 Shoulder to Overhead
3 Bar Muscle Ups/ 5 Pull Ups
note: 1 partner to complete 1 full round and then swap
Just lift odd shit
Strongman: 19 June 2021
A. Turkisch Get-up 5 | 2L+2R | 2"
B. Farmer Handle Deadlift 3 | 3-5 | 3" in tempo 3-1-1-1
C. Buddy WOD; 6 Rounds of:
- 6 Back Squats in tempo C0X0 @ 70% 1RM
- 6 Double KettleBell Snatch 12-16kg
- 15m Sled Push @ AHAP
note: You do 1 round, I do 1 round
LET’S GET PHYSICAL
WOD: 18 June 2021
5 Rounds for time of:
3 Rope Climbs
10 Toes to Bar
21 Plate Overhead Walking Lunges 20/15 kg
400m Run
note: Timecap 30 minutes
LET’S GET PHYSICAL
WOD: 17 June 2021
A1. Dumbbell Bench Press 5 | 8 | 0"
A2. Barbell Bent Over Rows 5 | 10 | 0"
A3. Strict Pull Up 5 | Max Effort | 2"
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Double Kettlebell Front Rack Carry
2nd minute: Ski Erg Calories
3rd minute: Sled Drag
4th minute: Echo Bike Calories
Power-Up
Powerlifting: 17 June 2021
A. Front Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1
B1. Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1
C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Ring Dip 3 | 6-10 | '90 in tempo C-0-1-1
LET’S GET PHYSICAL
WOD: 16 June 2021
A1. Deadlift 5 | 6 | 0"
A2. Single Ring Upright Row 5 | 10 | 0"
A3. Single Leg Dumbbell RDL 5 | 8 L/8 R | 0"
B. 2 Rounds for time of:
500 m Row
20 Deadlift 100/70 kg
20 Handstand Push Ups
LET’S GET PHYSICAL
WOD: 15 June 2021
A. 7 x EMOM2 of Snatch Pull + 2 Power Snatch + 1 Overhead Squat
Note: Focus is on quality Movement
It’s Gymnasty
Gymnastics: 15 June 2021
Tech/Skill work on:
Kipping pull up
Butterfly pull up / chest to bar
Bar MU
Strength:
Strict pull ups
EMOM for 10 minutes, 50-60% of your max or slow negatives with 2'' hold on top
Conditioning:
For time: 30 Pull ups/ CTB/ Bar MU
note: every time you break perform 10 burpees (choose according to your level- you should be able to do sets of 5)
Power-Up
Powerlifting: 15 June 2021
A. Back Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1
B1. Bench Press 3-5 | 3-5 | 0" in tempo 3-1-1-1
B2. Ring Row 3-5 | 10 | 3" in tempo 3-1-1-1
C2. Split Squat 3 | 5L+5R | '90 in tempo C-1-1-1
C2. Barbell Press 3 | 10 | '90 in tempo C-1-1-1
LET’S GET PHYSICAL
WOD: 14 June 2021
A. Front Squat
5 | 3 | 3"
B. 3 Rounds of 3 minutes on/3 minutes off, of:
20 m Double Kettlebell Front Rack Walking Lunge
12 Burpee Box Jump Overs 24/20"
then in remaining time Max Effort Ski Erg Calories
LET’S GET PHYSICAL
WOD: 13 June 2021
4 x 6 minute AMRAP's of:
AMRAP 1
8 Double Dumbbell Box Step Ups 22.5/15 kg
10/8 Calorie Ski Erg
AMRAP 2
8 Toes to Ring
10/8 Calorie Echo Bike
AMRAP 3
Burpees to target
10/8 Calorie Ski Erg
AMRAP 4
4 x 10m Double Kettlebell Front Rack Carry
10/8 Calorie Row
note: 3 minutes rest between AMRAP's
LET’S GET PHYSICAL
WOD: 12 June 2021
With a Partner 2 x 13 minute AMRAP's of:
200 Double Unders
200 m Run Each
80 Pull Ups
40 Overhead Squats/Front Squats 50/35 kg
then in remaining time
Max effort of burpee box Jump overs 24/20"
Just lift odd shit
Strongman: 12 June 2021
A. Keg to Shoulder to Overhead
Work up to a heavy single lift in 15 minutes
B. Farmer Handle Deadlift 3-5 | 3-5 | 3" in tempo 3-1-1-1
42-30-18 reps of:
- Kb Snatch L 24/16kg
- Kb snatch R
- Sandbag Squats
- Cal Ski-erg
Note: Goal is to split reps and do them unbroken as fast as possible
Week 28
LET’S GET PHYSICAL
WOD: 11 June 2021
For time:
25 Double Dumbbell Devils Press 22.5/15 kg
50 Box Jump Overs 24/20 "
50 Wall Balls
75 Calorie Row
50 Wall Balls
50 Box Jump Overs 24/20 "
25 Double Dumbbell Devils Press 22.5/15 kg
timecap of 28 minutes
LET’S GET PHYSICAL
WOD: 10 June 2021
A1. Benchpress 5 | 7 | 0"
A2. Single Ring Upright Row 5 | 10 | 0"
A3. Single Leg Dumbbell RDL 6 L/ 6 R | 3"
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st Minute: Farmer's Carry
2nd Minute: Sandbag Bearhug Hold
3rd Minute: Ski Erg Calories
4th Minute: Sled Drag
Power-Up
Powerlifting: 10 June 2021
A. Front Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1
B1. Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1
C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Dip 3 | 6-10 | '90 in tempo C-0-1-1
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
