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: 23 July 2022
A. 15 minutes of (free) handstand practise
Buddy WOD, you go, i go
B. 30-20-10-20-30 reps for time of:
cal row
wallball shots
burpees over the rower
LET’S GET PHYSICAL
WOD: 16 July 2022
Buddy WOD
Run to the track!
buy in: 400 m lunges you go, i go, then
Buddy 1 starts, after the run Buddy 2 to starts with the same round
20 squats
200 m run (half a round of the track)
40 squats
200 m run
60 squats
200 m run
80 squats
200 m run
100 squats
400 m run!
LET’S GET PHYSICAL
WOD: 9 July 2022
Buddy wod
log run to the island
50 synchronised log push-ups
50 synchronised log squats
1x 100 m log swim
50 synchronised log sit-ups
1x 100 m log swim
50 synchronised log push-ups
50 synchronised log squats
log run back to the box
LET’S SET THE BAR
Benchmark: 28 May 2022
"Buddy Murph"
Buddy Wod, you, go, I go
For time:
Run 1 mile (together)
150 pull-ups
300 push-ups
450 squats
Run 1 mile (together)
LET’S GET PHYSICAL
WOD: 21 May 2022
Buddy WOD: you go - I go
In teams of 3 athletes, for 7 rounds of:
1 minute ME cals ski-erg
1 minute ME hand released push ups
1 minute ME US kettlebell swings
rest 2 minutes
LET’S SET THE BAR
Benchmark: 14 May 2022
A. 10 minute EMOM of 1 Ropeclimb
"Knight - Hyrox"
B.Buddy WOD, you go - I go
AMRAP (with a Partner) in 30 minutes
1,000 meter Ski Erg
1,000 meter Row
50 Burpee Broad Jumps
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
LET’S GET PHYSICAL
WOD: 23 April 2022
Buddy WOD
40 minute AMRAP (8 rounds of 2:30 work, 2:30 rest) of:
20/17 cal row
6 Devils presses 2x 22,5/ 2x15 kg
in the remaining time ME Wallball shots
score total amount of walballshots made.
note: buddy 1 works 2:30 minute then Buddy 2 works the other 2:30 minute.
so both athletes do 4 rounds
LET’S GET PHYSICAL
WOD: 9 April 2022
Buddy WOD
6 rounds of:
400 m run*
10/7 tire flips
ME burpees
Buddy1 starts 400m Run, Buddy2 starts with the tire flips and ME burpees. When buddy 1 comes back
from the run, swap. 1 round is done when both performed the excerises accordingly. Score is nr. of burpees.
* mix the runs; 1 run is your normal forward run, the other run is backwards.
LET’S GET PHYSICAL
WOD: 2 April 2022
Buddy WOD, you go, I go
For time:
Double Karen :) "accumulate a total of 300 Wallball shots"
while parter A kicks of with the shots, partner B starts with 1 round of:
3 wall walks
6 pull-ups
9 box jump overs
every time your partner finished 1 round, immediatly change to the wallballshots
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
