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: 28 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
B. for time:
50 double unders
100 pull-ups
50 double unders
100 push-ups
50 double unders
100 sit-ups
50 double unders
100 air squats
It’s Gymnasty
Gymnastics: 28 June 2022
Power-Up
Powerlifting: 28 June 2022
A. Farmer Handle Deadlift Build up to a 5RM
B1. Barbell Bent Over Row 3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"
C1. Barbell Walking Lunge 3 | 20 Steps | '90
C2. Dumbbell Arnold Press 3 | 8-12 L+R | '90
LET’S GET PHYSICAL
WOD: 7 May 2022
Buddy WOD, you go - I go
for time, 30 sec on, 30 sec off, of:
100 Burpees
200 air squats
300 sit-ups
200 lunges
100 push-ups
Buddy-up buttercup!
Buddy WOD: 26 March 2022
In Buddies (teams of 2)
You go, I go!
50 rounds of:
9 air squats
6 butterfly sit-ups
3 burpees
timecap 35 minutes
LET’S GET PHYSICAL
WOD: 21 March 2022
A1. Dumbell Bench Press 3 | 8-12| 0 in tempo 3-1-X-0
A2. Strict Pull-ups 3 | ME | 2"
B. Emom 19 min:
15-20 Cal Ski-erg
5 Wall Walks
15-20 Cal Row
30 Air Squats
Rest
LET’S GET PHYSICAL
WOD: 27 February 2022
A. Strict Press 3 | 5-8 | 2"
B. 20 minute amrap of:
5 Wall Walks
10 Hollow Rocks
15 Burpees
20 Lunges
25 Air Squats
LET’S SET THE BAR
Benchmark: 17 January 2022
A. Cluster Back Squats 2 | 7x2 '20 | 3"
B. Snatch grip Deadlift 2 | 5 | 2" in tempo 3-1-3-1
" Loredo "
C. 6 rounds for time of:
24 air squats
24 push ups
24 walking lunges
400 m Run
LET’S SET THE BAR
Benchmark: 4 January 2022
A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"
"Cooper"
B. 10 rounds for time of:
10 Burpees
10 Air Squats
10 Push-ups
10 Sit-ups
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C. HOME APPROVED WOD
see B.
LET’S GET PHYSICAL
WOD: 2 December 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. 4 minute AMRAP of:
5 Cal Echo Bike (only use of arms)
10 Push-ups
3 minutes rest
4 minute AMRAP of:
10 Cal Ski-erg
10 Toes to Bar
3 minutes rest
4 minute AMRAP of:
15 Cal Row
10 Box Jumps 60/50 cm
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: 19 August 2021
A1. Elevated Foot Bulgarian Split Squat
5 | 8 L + 8 R | 0"
A2. Jumping Air Squats
5 | 8 - 12 | 2"
B. Alternating 18 minute EMOM of:
1st minute : 40 sec Chin Hold over Bar
2nd Minute : 12/10 Ski Erg Cal
3rd minute : 40 second Handstand hold against wall
4th minute : 30 Second Parallel Bar Walk
5th minute : 8 Shoot through + Push Up
6th minute: Rest/Walk
Power-Up
Powerlifting: 19 August 2021
A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1
B. Squat Stance Deadlift 3-5 | 3-5 | 3" in tempo 3-1-X-1
C1. Push Press 3-5 | 5-8 | 2"
C2. Rotating Ring Pull-up 3-5 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
