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: 2 October 2022
A. Hang Power Clean 8 | 5 | 90"
*Note building to a heavy set of 5
B. In Partners 6 rounds of 2 minutes on/2 minutes off of :
Partner 1 - 15 Bench Press AHAP
Partner 2 - Heavy Sled Drag
LET’S GET PHYSICAL
WOD: 27 September 2022
A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max
B. 3 Rounds for time of
25 m Double DB/KB Front Rack Lunge
25 Pull Ups
Power-Up
Powerlifting: 27 September 2022
A. Back Squat 3 | 3-5x1 | '30-40 | 3-5" @ 90%
B1. Bench Press 3 | 2-5 | 3"
B2. Seal Row 3 | 10 | 2" in tempo C-1-X-3
C1. Double Kettlebell Snatch 3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90
It’s Gymnasty
Gymnastics: 27 September 2022
LET’S GET PHYSICAL
WOD: 13 September 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. Handstand Technique Work
*Experienced athletes to work on HS holds
C. 12 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
Power-Up
Powerlifting: 13 September 2022
It’s Gymnasty
Gymnastics: 13 September 2022
Week 50
LET’S GET PHYSICAL
WOD: 6 September 2022
A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here
B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls
Power-Up
Powerlifting: 6 September 2022
A. Back Squat 10minute EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
It’s Gymnasty
Gymnastics: 6 September 2022
Week 49
LET’S GET PHYSICAL
WOD: 1 September 2022
A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"
B. 20 minute Alternating EMOM of
1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4
Power-Up
Powerlifting: 1 September 2022
A. Front Squat 2 | 5-7 x 1 | '30 | 3" @ 85%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2 Russian Kettlebell Swing 3 | 10 | 3"
C1. Press 3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"
It’s Gymnasty
Gymnastics: 1 September 2022
STRENGTH
For quality
12/9/6/3
strict HSPU
strict TTB
14' TC
SKILL
10min hsw practice
WOD
2 sets each for time:
10 TTB
10 pistols
2 rope climbs
10m HSWalk
2 rope climbs
10 pistols
10 TTB
Rest 3' between sets
☆ Scale 10m hsw with 4 wall walks
LET’S GET PHYSICAL
WOD: 30 August 2022
A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week
B. 2 Rounds for time of
30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes
Power-Up
Powerlifting: 30 August 2022
A. Back Squat 10min EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
It’s Gymnasty
Gymnastics: 30 August 2022
STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes
SKILL
8min bar MU/ CTB/
pull up practice for the wod
WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'
For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups
☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB
LET’S GET PHYSICAL
WOD: 25 August 2022
A1. Close Grip Bench Press 4 | 12 | 0"
A2. Plate Halo 4 | 20 | 0 "
A3. Bentover Double Kettlebell Rows 4 | 12 | 3 "
C. 20 Minute EMOM of
1st minute - 45 Seconds of 10m Shuttle Runs
5th minute - 45 seconds strict Pull Ups/Elevated Feet Ring Rows
3rd minute - 45 seconds Echo Bike
4th minute - 45 seconds Weighted Russian Twists
5th minute - 45 Seconds Calorie Row
Power-Up
Powerlifting: 25 August 2022
A. Pause Front Squat + Front Squat 5 | 1+1 | 3" @ 80-85%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"
C1. Press 3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"
LET’S GET PHYSICAL
WOD: 23 August 2022
A. Power Cleans 5 | 4 | 2"
*Intent is to complete sets at 88-92% of 3 rep max
B. 3 second Paused Hang Power Cleans 4 | 3 | 90" (50-60%)
C. 5 rounds of 2 minutes on/2 minutes off of:
12 Double Dumbbell Box Step Overs 22.5/15 kgs
then in remaining time max effort of Row Calories
It’s Gymnasty
Gymnastics: 23 August 2022
Power-Up
Powerlifting: 23 August 2022
A. Back Squat 10min EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
LET’S GET PHYSICAL
WOD: 11 August 2022
A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Single DB Tricep Extension 4 | 20 | 3"
C. 20 Minute EMOM of
1st minute - Deadhang 45 seconds
2nd minute - Top Ring/Parallel Supported Hold 45 seconds
3rd minute - Banded Face Pulls 45 seconds
4th minute - Plank Hold
5th minute - 45 seconds Double Kettlebell Front Rack Carry
LET’S GET PHYSICAL
WOD: 4 August 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. 20 Minute EMOM of
1st minute - Top Ring/Parallel Supported Hold 15-45 seconds
2nd minute - 5L/5R Single Arm Dumbell Rows
3rd minute - Banded Face Pulls
4th minute - Plank Hold 45 seconds
5th minute - 30 seconds effort Echo Bike
It’s Gymnasty
Gymnastics: 4 August 2022
STRENGTH 10/8/6/4/2/1 Kipping deficit HSPU *Increase deficit as reps decrease *Scale: start with 2 abmats and decrease to 1 and none as reps decrease Rest 2' between sets SKILL For quality 30 butterfly pull ups 30 butterfly CTB *NOT FOR TIME! Break up as needed to keep the rhythm and don't sacrifice quality WOD FOR TIME: 20m hsw 3 rope climbs 20m hsw 3 rope climbs 3' rest 10m hsw 2 rope climbs 10m hsw 2 rope climbs *Scale hsw for 20/10 attempts walk to wall OR with 10/5 wall walks
Power-Up
Powerlifting: 4 August 2022
A. Deadlift 5 | 3 | 3"
B. Dead-start Frankenstein Squat 3 | 5-6x1 | '20 | 3"
C1. Dips 3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
