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: 16 June 2022
A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"
B. 3 rounds each for time:
30 cal row
30 wallball shots
30 cal row
rest 2 minutes between rounds
Power-Up
Powerlifting: 16 June 2022
A. Hang Muscle Clean + Muscle Clean+ Press 4 | 1+1+2 | 2" @ 80-85%
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle
C1. Dips 3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 | 8-15 L+R | 2"
LET’S GET PHYSICAL
WOD: 8 June 2022
A. 5 minute EMOM of 1 rope climb
B. Front Squat 3 | 3-5 | 3"
C. 4 rounds for time of:
9 cal row
15 squat cleans 60/40 kg
21 toes to ba
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: 30 May 2022
A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1
B. 16 minute AMRAP of:
21 wallball shots
15 cal Row
9 burpee box jump overs
LET’S GET PHYSICAL
WOD: 18 May 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 4 | 3-5 | 3"
C. 21-15-9 reps for time of:
Cal row
Toes to Bar
Squat cleans 60/40 kg
LET’S GET PHYSICAL
WOD: 5 May 2022
A. Floor Press 3 | 8 | '90
B. Bench press 3 | 3-5 | 3"
C. Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
It’s Gymnasty
Gymnastics: 5 May 2022
SKILL
4 sets of
20/15 cal row
max reps ring MU/ bar MU (unbroken set)
scale* pull up/ chest to bar
Rest 1min after every set
STRENGTH
3 sets of
3 ring pull ups (false grip)
3 ring dips
30'' L-sit hold after each set
Rest 90sec between sets
G-WOD
12' AMRAP of:
2 strict HSPU
4 rope climbs
8 TTB
Power-Up
Powerlifting: 5 May 2022
A. Deadlift 3 | 3-5 | 3"
B. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
C1. Bulgarian Split Squat 3 | 3-5 | '90
C2. Single Leg Hip Trust 3 | 3-5L/R |'90
D1. Parallettes Push-ups 3 | 8-12 | '90
D2. Ring Row 3 | 8-12 | '90
LET’S GET PHYSICAL
WOD: 30 April 2022
In Buddies for time:
100 Abmat sit-ups
100 Deadlifts 60/40 kg
100-80 Cal Row
100 Pull-ups
100-80 Cal Ski-erg
100 Toes to bar
100 Abmat sit-ups
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: 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
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
