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
Home WOD: 6 January 2021
A. |Bodyweight option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Mountain Climbers
30 Burpees
B. |Odd weight option|18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Double Dumbbell/Kettlebell Thruster
30 Burpees
C. |Barbell option| 18 minute AMRAP of:
70 Air Squats
60 Sit Ups
50 Push Ups
40 Overhead Squats
30 Burpees
be comfortable with the uncomfortable…
Mobility: 6 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
WOD: 30 December 2020
Option A | Bodyweight |
A1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges
rest 2 minutes, then perform
A2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch, table etc)
Option B | Odd Object |
B1. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Air Squats
Alternating Reverse Stepping Lunges with Object
rest 2 minutes, then perform
B2. 12 minute AMRAP, ascending in reps 10-20-30-etc. of:
Hand Release Push Ups
Toes to Object (Couch,table etc)
LET’S GET PHYSICAL
HOME WOD: 19 December 2020
"ZOOM-IN" at 10:00 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Option A | Bodyweight |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 AirSquats
10 Burpees
10 Alternating Pistol Squats
10 Burpees
Option B | Odd Object |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 Object Shoulder to Overhead (L)
10 Burpees
10 Object to Shoulder to Overhead (R)
10 Burpees
Option C | Barbell |
2 x 10 minute AMRAP with 4 minutes rest between sets of:
10 Hang Power Clean and Press (Empty Barbell)
10 Burpees
10 Overhead Squat (Empty Barbell)
10 Burpees
LET’S GET PHYSICAL
WOD: 7 November 2020
A. Back Squat
5 | 5 | 3"
B. 2 rounds for time of:
25 Calorie Row
25 Burpee over Rower
25 V - Sit Ups/Toes to Bar
25 Sandbag Squats/Air Squats
LET’S SET THE BAR
Benchmark: 21 October 2020
A. 2 Squat Clean + Jerk
8 | 1 | 2"
The Chief
B. 5 x 3 minutes on/ 1 minute off, of:
3 Power Cleans 60/ 40 kg
6 Push Ups
9 Air Squats
Started from the PVC...
Oui Lift: 21 October 2020
Weightlifting Wednesday from 17:30-18:30 and from 18:30-19:30 h.
With our favorite Frenchie! Coach Fabien.
LET’S GET PHYSICAL
WOD: 24 September 2020
A. Bench Press
5 | 6 | 3"
note: last Rep, athlete to hold bar in locked out postion for 20 seconds
B. Technique Work on: Muscle Up
C. 6 minute AMRAP of:
3 Muscle Ups
12 Air Squats
Power-Up
Powerlifting: 24 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
LET’S GET PHYSICAL
WOD: 20 August 2020
A1. Bench Press
A2. Bent Over Barbell Row
5 | 8 | 2"
B. 16 minute AMRAP of:
20 Single Dumbbell Alternating Step Back Lunge 22.5/ 15 kg
20 V-Sit Ups
20 Air Squats
20 Calorie Ski Erg
note: Quality Movement
Power-Up
Powerlifting: 20 August 2020
A. Front Squat
3 | 1-3 | 3" in tempo 3-1-1-1
B. Snatch Grip Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1
C1. Bench Press
3-5 | 5-8 | '90 in tempo 2-0-1-1
C2. Bird Dog Row
3-5 | 5-8 L+R | '90 in tempo 2-0-1-1
LET’S GET PHYSICAL
WOD: 3 August 2020
A. Back Squat
5 | 6 | 3" in tempo 3 - 1 - x - 1
B. 9 minute AMRAP of:
12 Push Press 40/ 30 kg
12 Front Rack Stepping Lunges 40/ 30 kg
24 Air Squats
LET’S SET THE BAR
Benchmark: 25 July 2020
Marconi
For time (with a partner)
Row 2.382 meter
Then, 20 rounds of:
11 Toes to Bar
20 Air Squats
16 Kettlebell Swings 24/ 16 kg
One partner works while the other rests. Break up the work between partners as needed.
Just lift odd shit
Strongman: 25 July 2020
A. Atlas Stone to Shoulder with Partner
Warm-up to a heavy rep, then:
10 minute EMOM: 6 Stone to Shoulder
note: you go, I go
B. Back Squat
3 | 3-5 | 3" in tempo 3-1-1-1
C. Buddy WOD
10 Rounds for time of:
- 10 Dips
- 10 Strict Pull-ups
- 100 m Sandbag Bearhug Walk
LET’S GET PHYSICAL
BOX-OUT WOD: 14 June 2020
3 x 10 minute AMRAPS
A. 10 Minute AMRAP
10 KB Hang Clean and Jerk (R)
10 KB Hang Clean and Jerk (L)
10 Strict Pull Ups
B. 10 Minute AMRAP
200 m Sandbag Bearhug Walk
20 Air Squats
C. 10 Minute AMRAP
100 m KB Waiters Walk (R)
100 m KB Waiters Walk (L)
10 Tire Flips
note: 3 mins rest between AMRAPS
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
