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: 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: 23 May 2021
A1. Bench Press 5 | 10 | 0"
A2. Chin Over the Bar Static Hang 5 | 5 - 30 seconds | 3"
B. 12 minute AMRAP of:
5 Handstand Push Ups
10 Double Dumbbell Hang Power Clean 22.5/15 kg
40 Double Unders
LET’S GET PHYSICAL
WOD: 6 May 2021
A1. Bench Press 5 | 8 | 0"
A2. Deadlift 5 | 8 | 3"
B. 2 Rounds of 21 - 15 - 9 Reps, of:
Kettlebell Swings
V - Sit Ups
Kettlebell Swings
Hand Released Push Ups
rest 4 minutes between rounds
LET’S GET PHYSICAL
WOD: 29 April 2021
A1. Bench Press 6 | 3 | 0" in tempo 4 - x - 1 - 1
A2. Strict Pull Ups 6 | Max Effort | 3"
B. 20 minute FGB Style of:
1st Minute: Burpees
2nd Minute: Single Leg Shoot Through
3rd Minute: Hand Release Push Ups
4th Minute: DB Weighted Reverse Stepping Lunge
5th Minute: Rest
LET’S GET PHYSICAL
WOD: 15 April 2021
A. 20 Minute Alternating EMOM of:
1st Minute: Dumbbell Bench Press
2nd Minute: Echo Bike Calorie
3rd Minute: Double Dumbbell Front Rack Lunges
4th Minute: Rest
B. 6 Rounds of:
1 minute Burpees
1 minute Air Squats
1 minute Double Unders or Jumping Jacks
1 minute V-Ups or Sit Ups
1 minute Rest
LET’S GET PHYSICAL
WOD: 8 April 2021
A. 3 x 6 minute FGB style of:
Even minute: Dumbbell Bench Press 22.5/15 kg
Odd minute: Strict Pull Ups
Rest 2 minutes between rounds
B. 16 minute AMRAP of:
5 Wall Walks
10 Burpees
15 Push Ups
20 V-Sit Ups
25 Air Squats
LET’S GET PHYSICAL
WOD: 1 April 2021
A1. Bench Press 5 | 10 | 0"
A2. Weighted Bulgarian Split Squat 5 | 10 L/10 R | 3"
B. Lockdown Ghost Second Attempt - 6 rounds FGB Style of:
1st Minute - Kettlebell Swing
2nd Minute - Burpees
3rd Minute - Double Unders/ Jumping Jacks
4th Minute - Rest
LET’S GET PHYSICAL
WOD: 25 March 2021
A1. Bench Press 5 | 10 | 0"
A2. Dumbbell Bent Over Row 5 | 10 | 3" (10L/ 10R)
B. 4 rounds for Quality of:
10 Diamond Push Ups
30 Banded Tricep Extenstions
40 Banded Bicep Curls
45 sec Sideplank R
45 sec Sideplank L
rest as needed between rounds
LET’S GET PHYSICAL
WOD: 18 March 2021
A1. Bench Press 6 | 6 | 0"
A2. Strict Pull Up 6 | 5 - 15 | 2"
B. 4 rounds for Quality of:
10 Diamond Push Ups
20 Banded Tricep Extenstions
30 Banded Bicep Curls
30 sec Sideplank R
30 sec Sideplank L
Rest as needed between rounds
LET’S GET PHYSICAL
WOD: 11 March 2021
A1. Bench Press 6 | 12 | 0"
A2. Strict Pull Up/Ring Row 6 | 5 - 20 | 3"
B. 5 Rounds for time of:
200 m Run
20 Alternating DB Devils Press
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
