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: 27 November 2021
in groups of 3 athletes
10 rounds of 4 minute AMRAP of:
1 min ME Ground to Overhead 60/40 kg
1 min ME Burpee Box Jump-overs
1 min ME Cal Ski-erg
1 min Rest (Together)
Each athlete does each element for 1 minute
Rotate till all 3 elements are done by each athlete
Followed by 1 min of rest together.
LET’S GET PHYSICAL
WOD: 27 November 2021
BUDDY WOD
in groups of 3 athletes
8 rounds of a 4 minute AMRAP of:
1 min ME Ground to Overhead 60/40 kg
1 min ME Burpee Box Jump-overs
1 min ME Cal Ski-erg
1 min Rest (Together)
Each athlete does each element for 1 minute
Rotate till all 3 elements are done by each athlete
Followed by 1 min of rest all together.
LET’S SET THE BAR
Benchmark: 26 November 2021
A. Overhead Squat 3-5 | 5-8 | 3"
"Nasty Girls"
B. 3 rounds for time of:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans 60/45 kg
LET’S GET PHYSICAL
WOD: 25 November 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Power-Up
Powerlifting: 25 November 2021
A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"
It’s Gymnasty
Gymnastics: 25 November 2021
A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups
LET’S GET PHYSICAL
WOD: 25 November 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 Rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Power-Up
Powerlifting: 25 November 2021
A. Overhead Squat 5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift 3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press 5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3
D. Touch Squat 3 | 5L+5R | 2"
It’s Gymnasty
Gymnastics: 25 November 2021
A. Technigue
6 minute Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups
LET’S GET PHYSICAL
WOD: 24 November 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 14 minute EMOM of:
odd minute: 2 Squat Cleans @70%
even minute: 10 Burpees
LET’S GET PHYSICAL
WOD: 23 November 2021
A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"
B. *21*15*9* reps of:
Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders
Power-Up
Powerlifting: 23 November 2021
A. Power Snatch 7 | 2 | 2"
B. Back Squat 3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%
C1. Push Press 3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"
D. Box Y-Raise 3 | 10L+10R | '60 in tempo C-1-1-2
LET’S GET PHYSICAL
WOD: 22 November 2021
Day 1 of our 6 week Strength Cycle!
Write down your numbers to keep track!
A. Back Squat 3 | 3-5 | 3"
B. Deadlift 1-2 | 5 | 3"
C. 4 minute AMRAP of:
10 Cal Ski-erg
10 Toes to Bar
3 minutes rest
D. 4 minute AMRAP of:
15 Cal Row
10 Box Jumps 60/50 cm
LET’S GET PHYSICAL
WOD: 21 November 2021
A. 20 minutes to find your heaviest Snatch of the day
B. In Buddies, You Go - I Go:
24 minute AMRAP of Sledding Forward/ Backward drag
Note: weight is determined on the average weight of the Buddy couple.
Score is distance in meters
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
