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: 8 September 2022
A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists
Power-Up
Powerlifting: 8 September 2022
A. Front Squat 2 | 3-5 x 1 | '30 | 3" @ 90%
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: 8 September 2022
STRENGTH
1min ON/ 1min OFF x 6 sets (12min)
10/8 cal ski Max reps strict
HSPU in remaining time
SKILL
50 DU
10m hsw
40 DU
10m hsw
30 DU
10m hsw
20 DU
10m hsw
10 DU
10m hsw
Scale 1: 5m hsw
Scale 2: 10 attempts walk to the wall
Scale 3: 4 wall walks
WOD
15 minute AMRAP of:
15/12 cal row
15 ctb
15 burpee box jump over
LET’S GET PHYSICAL
WOD: 3 September 2022
In groups of 3 athletes
30 minute AMRAP of:
60 Cal Row
60 Handstand Push Ups
60 Hang Power Clean and Jerk 50/35 kg
60 Chest to Bar Pull Ups
60 Box Jump Overs
*1 Partner to be running 200m at all times
*1 Partner to be workling
*1 Partner to be resting
LET’S GET PHYSICAL
WOD: 12 August 2022
4 x 6 minute AMRAPS of
Ascending Reps 4,8,12,16...
Chest to Bar Pull Ups/Pull Ups
Box Jump Overs (No Touch)
Cal Row
Rest 3 minutes between AMRAPS
LET’S GET PHYSICAL
WOD: 27 July 2022
A. Ring Muscle-up practise 20 minutes
B. 5 rounds of:
1st minute: 50 double unders
2nd minute: 15-12 cal row
3rd minute: 12-10 cal Ski-erg
4th minute: ME cal Echo bike
5th minute: rest
LET’S GET PHYSICAL
WOD: 26 July 2022
A. Front Squat 3-5 | 3-5 | 3"
B. 3 rounds each for time of:
30 cal row
30 wallballs
30 burpees over the rower
rest 2 minutes between rounds
Power-Up
Powerlifting: 26 July 2022
A. Slow Snatch Pull + Power Snatch
Work on Technique and Challenge yourselves with weight for 15 min
B. Back Squat
3 | 2-5 | 3" in tempo 4-2-X-1
C1.
Week 43
It’s Gymnasty
Gymnastics: 26 July 2022
Week 43
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: 18 July 2022
A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0
B. 6 rounds for max reps of:
1st minute: ME cal row
2nd minute: Toes to bar
3rd minute: ME cal ski-erg
4th minute: rest
take a recovery dive in the canal afterwards...
C. When it's toooo hot... WOD
for time:
row 2k
swim 2x 300 m.
LET’S GET PHYSICAL
WOD: 14 July 2022
A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"
B. 12 minute AMRAP of:
15/12 cal row
15 pull-ups
10 box jump overs 24/20 inch
Power-Up
Powerlifting: 14 July 2022
A. Power Clean + Push Press 10min EMOM 1+1 @ 85-90%
B1. Breathing Squat 1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1
C1. Dumbbell Glute Bridge Floor Press 3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0
It’s Gymnasty
Gymnastics: 14 July 2022
STRENGTH
Max unbroken set strict HSPU (max 2 mats! Otherwise scale with pike push ups or push ups)
3' rest
Then 6min EMOM: 50-60% of max unbroken set
SKILL
E2MOM x 12' (=6 sets)
10/8 cal bike or ski
Max ring/bar MU in the remaining time (Don't go for max effort and blow up in the first set, try to stay consistent every set)
CONDITIONING
3 sets, each for time:
30 sit ups
3 rope climbs
20m handstand walk
3 rope climbs
3' rest between sets (Scale 20m hsw with 20 walk to the wall attempts, or with 8 wall walks)
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"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
