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: 12 April 2022
A. Kneeling KB/DB press 3 |5-8| 2"
B. for time:
buy in 150 Double Unders
50 alternating Kettlebell Snatches 24/16 kg
50 Box Jumps
50 alternating Kettlebell Snatches
buy out 150 Double unders
It’s Gymnasty
Gymnastics: 12 April 2022
Tech/ Skill work on:
Ring MU practice
-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow
If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)
Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds
WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs
Power-Up
Powerlifting: 12 April 2022
A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%
B. Snatch 5 | 1 | '90 @ 75-80%
C. Back Squat/ Front Squat*
10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat
D1. Pull-up 3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90
LET’S SET THE BAR
Benchmark: 20 January 2022
A. Ring Dips 3 |8-12| 2"
B. Toes 2 Bar 3-5 |12-15| '90
" Ellen "
C. 3 rounds for time of:
20 Burpees
21 Dumbbell snatches alternating 1x 22,5/15 kg
12 Dumbbell Thrusters 2x 22,5 /15 kg
LET’S GET PHYSICAL
WOD: 9 October 2021
Buddy WOD
36 minute AMRAP, you do 1 round, I'll do 1 round of:
15 Cal Row
12 Dumbbell Hang Squat Cleans
9 Burpees
Just lift odd shit
Strongman: 9 October 2021
A. Turkisch Get-up 3 | 10 alternating | 2"
B. Bench Press 10 | 3 | 2" @ 80%1RM
C. Buddy WOD:
3-5 Rounds for time of
5x Keg to Shoulder
5x keg Shoulder to Overhead
5x stricht Pull-up
15 m Sled Drag Back wards
LET’S GET PHYSICAL
WOD: 4 October 2021
A. Split Squat 2-3 | 8L + 8R | '60
B. Complete as many rounds as possible in 20 minutes of:
5 m. Rope Climbs, 2 ascents
20 Single-Leg Squats, alternating
40 Double Unders
LET’S GET PHYSICAL
WOD: 29 September 2021
A1. Split Squat 2-3 | 8L + 8R | "0
A2. Band Pull Aparts 2-3 | 12-15 | 2"
B. 15 Rounds for Quality of:
1 Bar Muscle Up
2 Strict Toes 2 Bar
3 Strict Handstand Push Ups
4 Single-Leg Squats, alternating
LET’S GET PHYSICAL
WOD: 21 September 2021
A. Back Squat 3-5 | 3-5 | 3" in tempo 1-0-1-0
B. 5 Rounds of:
3 Muscle Ups
6 Handstand Push Ups
9 High Box Jumps @70/ 60 cm
Power-Up
Powerlifting: 21 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Bent Over Row 3-5 | 10 | '90 in temp 3-0-1-3
C1. Romanian Deadlift 3 | 10 | '60
C2. Alternating Dumbbell Press 3 | 20 | '60
It’s Gymnasty
Gymnastics: 21 September 2021
Week 51
LET’S GET PHYSICAL
WOD: 31 August 2021
A1. Strict Press 6 | 6 - 8 | 0"
A2. Elevated Feet Parallette Push Up/Push Up 6 | Max Effort | 2"
B. 4 Rounds for Time of:
15 m Double Dumbbell Lunge
75 Double Unders
20 Alternating Dumbbell Snatch
It’s Gymnasty
Gymnastics: 31 August 2021
Last day Pull-up cycle!
"TEST DAY"
Strength test:
1. 1 RM Weighted Pull-up in tempo 3-0-1-0
2. Max set strict Pull-ups (scaled: max set slow negatives in tempo 3-0-1-0)
Core:
TABATA Hollow Hold | Superman hold
Skill Test:
every 3 minutes (12 total)
1. max set TTB
2. max set Pull-ups
3. max set Chest to bar
4. max set Bar MU
Power-Up
Powerlifting: 31 August 2021
A. Clean Pull 5 | 3 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Dips 2 | ME | '90
LET’S GET PHYSICAL
WOD: 26 August 2021
A1. Alternating Leg Front Rack Box Step Up 3 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 3 | 20 | '60
B. Chin Ups 2-4 | 8-12 | '90
C. 4 rounds of:
1st minute: Sled Drag anyhow @BW for distance*
2nd minute: rest
3rd minute: Ski-erg for Cals
4th minute: rest
Score: Total Calories
*20 m distance = 3 cals
Power-Up
Powerlifting: 26 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"
LET’S GET PHYSICAL
WOD: 21 August 2021
Buddy WOD
3 x 10 minute AMRAP of:
Station 1
100/90 Cal Echo Bike Calories
40 m Double Dumbbell Walking Lunge
then max effort Pull Ups in Remaining time
Station 2
100/90 Cal Rower
40 m Double Dumbbell Walking Lunge
then max effort Alternating Single Arm Devils Press in Remaining time
Station 3
100/90 Cal Ski Erg
40 m Double Dumbbell Walking Lunge
then max effort Burpee Box Jump Overs in Remaining time
note: 1 minute rest between sets
Just lift odd shit
Strongman: 21 August 2021
A. Power Snatch
Find your best rep in 15 minutes
B. Yoke Strap Press 3 | 5 | 3"
C. Buddy WOD
For time 20-18-16-14-12-10-8-6-4-2 reps of:
- Clusters 60/45
- Dips
- Cal Ski-erg
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
