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: 21 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders
rest 2 minutes between rounds
It’s Gymnasty
Gymnastics: 21 June 2022
STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible
SKILL
12' to accumulate max handstand walk distance
Or obstacle course
WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees
Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees
Time cap 16'
Power-Up
Powerlifting: 21 June 2022
A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets
B. Victory Raise 3 | 8-10 | 2"
C1. Push Press 3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1
LET’S GET PHYSICAL
WOD: 6 June 2022
A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1
B. 100 burpees for time, but... with every minute on the minute 2-3 bar muscle-ups
LET’S GET PHYSICAL
WOD: 2 June 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"
B. EMOM till failure of:
minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees
after every round add 1 rep to each movement
It’s Gymnasty
Gymnastics: 2 June 2022
STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase
SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips
WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row
TC. 14'
Power-Up
Powerlifting: 2 June 2022
A. Muscle Clean + Strict Press Build up to heavy rep
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, rest as needed
C. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM
D. Sled Drag Back Ward
10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2
LET’S GET PHYSICAL
WOD: 23 May 2022
A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1
B. 5 rounds of of 2,5 minutes with 1 minute rest between rounds of:
400 m run + ME burpees
score: nr. of burpees
LET’S GET PHYSICAL
WOD: 19 May 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"
B. for time:
100 burpees
starting with and every minute on the minute perform 2 muscle ups
Power-Up
Powerlifting: 19 May 2022
A. Muscle Snatch + Drop Snatch 3 | 1+1 | '60
B. 3 Pos. Snatch Build up in 15 min
C. Deadlift 3 | 3-5 | 3"
D. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92%1RM
2 reps @ 97,5%1RM
E1. Bulgarian Split Squat 3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90
LET’S GET PHYSICAL
WOD: 17 May 2022
A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"
B. 10 rounds for time of:
3 Snatches 60/ 40 kg
3 Burpees over the bar
Power-Up
Powerlifting: 17 May 2022
A. Back Squat/ Front Squat*
6/5 reps @ 70/65%
6/4 reps @ 80/75%
3/4 reps @ 90/80%
2/4 reps @ 95/80%
* First all Back Squat Sets, Then Front Squat
B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"
It’s Gymnasty
Gymnastics: 17 May 2022
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 SET THE BAR
Benchmark: 6 May 2022
A. Back Squat 3 | 3-5 | 3"
"Annie are you ok?"
B. 21-15-9 Reps for Time:
Row (calories)
Thrusters 30/20 kg
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls 30/20 kg
Wall Balls (20/14 lb)
Burpees
LET’S GET PHYSICAL
WOD: 26 April 2022
A1. Dumbbell Bench press 3-5 | 8-12 | 0
A2. Gorilla rows 3-5 | 8-12 | 3"
B. 5 rounds for time of:
200 m Run
10 Burpees
It’s Gymnasty
Gymnastics: 26 April 2022
Skill/ Tech work:
6' EMOM
1) 3-10 bar MU
2) 3-10 strict hspu
3' rest
6' EMOM
1) 10-20 chest to bar
2) 10-20 kipping hspu
Strength work
3 rounds of
30" top of the ring hold
30" bottom of the ring hold
30" false grip hang
G-WOD
In teams of 3, work rest 1:3
CHIPPER FOR TIME
30 cal row - 30 TTB - 15 BBJO
20 cal row - 20 TTB - 15 BBJO
10 cal row - 10 TTB - 15 BBJO
TC 16'
Power-Up
Powerlifting: 26 April 2022
A. 3-Position Snatch Build up in 20 min
B. Back Squat/ Front Squat*
8/5 reps @ 65/60%
8/5 reps @ 70/70%
6/5 reps @ 80/75%
6/5 reps @ 85/80%
* First all Back Squat Sets, Then Front Squat
C1. Pull-up 3 | 6-10 | '90
C2. Dip 3 | 6-10 | '90
LET’S GET PHYSICAL
WOD: 24 April 2022
A. 10 EMOM 1 rope climb
B. 3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls 40/30 kg
12 burpees, jumping over the barbell
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
