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 SET THE BAR
Benchmark: 21 October 2021
A. Bench Press 3-5 | 5-8 |3"
B. Bentover Barbell Row 2-4 | 8-12 | '90
"Annie"
50-40-30-20-10 Reps For Time of:
Double-Unders
Sit-Ups
Power-Up
Powerlifting: 21 October 2021
A. Power Clean + Push Press 3 | 3-5x1 | '30 | 2-3" @ 90%
B. Front Squat 3 | 3-5 | 3" in tempo C-0-X-1
C1. Pull-up 3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 20 September 2021
A. Empty Barbell Drills
B. 5 rounds of the following Snatch Complex:
1 Hip Snatch
1 Hang Snatch (at knee hight)
1 Snatch
C. 20 minute EMOM
odd minute: 2 Squat Snatches
even minute: rest
note: every odd minute try to increase weight till max of 80%</em
LET’S GET PHYSICAL
WOD: 16 September 2021
A. Empyt Barbell Drills
B. Snatch Tech work:
1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position
C. Snatch Waves
Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%
Power-Up
Powerlifting: 16 September 2021
A. Clean Pull + Power Clean 5 | 1+1 | 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. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Dips 2 | ME | '90
LET’S SET THE BAR
Benchmark: 13 September 2021
A. Empty Barbell Drills
B. Find you 2 RM Power Clean (touch and go)
"Linchpin Test"
C. 5 rounds for time
15 Wall Balls
15 Power Cleans (43/ 30kg)
LET’S GET PHYSICAL
WOD: 7 September 2021
A. 10 min empty Barbell drils
B. Snatch Complex of:
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch
C. 10 minute EMOM, of: 2 Squat Snachtes
D. Accessory Work; Static core holds (plank holds/ hollow holds/ arch holds e.a.)
Power-Up
Powerlifting: 7 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 Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3
C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60
LET’S GET PHYSICAL
WOD: 9 July 2021
5 Rounds for time of:
20 Calorie Row
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Power Cleans
3 Front Squats
3 Push Jerks
note: Barbell at 85/65 kg
LET’S GET PHYSICAL
WOD: 22 June 2021
A. For Quality!
7 sets of every two minutes on the two minutes:
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Toes to Ring
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag
It’s Gymnasty
Gymnastics: 22 June 2021
Week 30
Power-Up
Powerlifting: 22 June 2021
A. Back Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1
B1. Bench Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Barbell Row 3-5 | 10 | 2" in tempo 3-1-1-1
C1. Split Squat 3 | 5L+5R | '90 in tempo C-1-1-1
C2. Yoke Press 3 | 10 | '90 in tempo C-1-C-1
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: 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 May 2021
With a continous running clock for 20 minutes, perform:
00:00 - 6:00 AMRAP of:
5 Strict Press
5 Front Squats
07:00 - 13:00 AMRAP of:
5 Front Squats
7 Push Ups
14:00 - 20:00 AMRAP of:
5 Thrusters
9 Burpees
note: use 1 Barbell 50/35kg, score = total reps performed
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
