CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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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: 22 November 2021
Day 1 of our 6 week Strength Cycle!
Write down your numbers to keep track!
A. Back Squat 3 | 3-5 | 3"
B. Deadlift 1-2 | 5 | 3"
C. 4 minute AMRAP of:
10 Cal Ski-erg
10 Toes to Bar
3 minutes rest
D. 4 minute AMRAP of:
15 Cal Row
10 Box Jumps 60/50 cm
LET’S GET PHYSICAL
WOD: 28 October 2021
A. Bench Press 3-5 | 5-8 | 2" in tempo 2-1-X-1
B. 21-15-9 Reps for time of:
Calorie Row
Burpee Box Jump-overs
Power-Up
Powerlifting: 28 October 2021
A. Power Clean + Push Press
Find a heavy set, then 5 | 2 | 2" @ 90%
B. Front Squat 5 | 3 | 3" in tempo C-0-X-1
C1. Pull-up 3-5 | 5-8 | 2"
C2. Dip 3-5 | 5-8 | 2"
LET’S SET THE BAR
Benchmark: 22 October 2021
Waterfall This | Buddy WOD
4 rounds of:
20 sec ME Cal Echo Bike
20 sec rest
20 sec ME Front Squats 60/40
20 sec rest
2 minutes rest
4 rounds of:
20 sec ME Cal Ski-erg
20 sec rest
20 sec ME Toes to Bar
20 sec rest
2 minutes rest
4 rounds of:
20 sec ME Cal Row
20 sec rest
20 sec ME Dumbell Snatches 22,5/15 kg
20 sec rest
LET’S GET PHYSICAL
WOD: 19 October 2021
A1. Dumbbell Bench Press 2-4 | 8-12 | 0"
A2. Dumbbell Gorilla Row 2-4 | 8-12 | 2"
B. In Buddies, for time:
50 Cal Ski-erg
50 Cal Row
rest 1 minute
60 Cal Ski-erg
60 Cal Row
rest 1 minute
40 Cal Ski-erg
40 Cal Row
Power-Up
Powerlifting: 19 October 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1
C1. Bulgarian Split Squat 3 | 5-8 L+R | 2"
C2. Chin-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 9 October 2021
Buddy WOD
36 minute AMRAP, you do 1 round, I'll do 1 round of:
15 Cal Row
12 Dumbbell Hang Squat Cleans
9 Burpees
Just lift odd shit
Strongman: 9 October 2021
A. Turkisch Get-up 3 | 10 alternating | 2"
B. Bench Press 10 | 3 | 2" @ 80%1RM
C. Buddy WOD:
3-5 Rounds for time of
5x Keg to Shoulder
5x keg Shoulder to Overhead
5x stricht Pull-up
15 m Sled Drag Back wards
LET’S GET PHYSICAL
WOD: 5 October 2021
A. Hang Power Snatch 4-5 | 2 | '120
B. 3x 4 minute AMRAP of:
10-12 cal Row
10 alternate Dumbbell Snatches 22.5/ 15 kg
10 Burpees
note: rest 2 minutes between AMRAP's
Power-Up
Powerlifting: 5 October 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1 @ 85-90%
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1 @ 80-85%
C1. Bulgarian Split Squat 3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90
LET’S GET PHYSICAL
WOD: 30 September 2021
A. 16 minute EMOM of:
odd minute: 2 Power Cleans (increase weight every round)
even minute: 12 - 15 Cal Row
B. 10 minute AMRAP of:
10 Dumbbell Hang Power Cleans
10 Dumbbell Push Ups
Power-Up
Powerlifting: 30 September 2021
A. Power Clean 5 | 2 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Push-ups 2 | ME | '90
LET’S GET PHYSICAL
WOD: 27 September 2021
A1. Kneeling one Arm KB Press 2-4 | 8L + 8R| '0
A2. Bent over one arm KB Row 2-4 | 12L + 12R| 2"
B. For time:
20 Cal Row
30 Toes-to-Bars
40 Single-arm Dumbbell Snatches
50 Dumbbell Box Step-overs
40 Single-arm Dumbbell Snatches
30 Toes-to-Bars
20 Cal Row
LET’S GET PHYSICAL
WOD: 25 September 2021
Buddy WOD
AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time
Just lift odd shit
Strongman: 25 September 2021
A. Deadlift Find your 1RM
B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R
C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg
LET’S GET PHYSICAL
WOD: 14 September 2021
A1. Strict Pull Ups 4 | ME | 0 in tempo 1-0-x-0
A2. Push Ups 4 | ME | '90-'180
B. Practise strict Toes to Bar
C. 5x a 2.5 minute (150 sec) AMRAP of:
20 cal Row/ 22cal Row
18 Toes to Bar
ME alt. Dumbbell Snatches
Note: 1 minute rest between AMRAP's
Power-Up
Powerlifting: 14 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Bird-dog Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3
C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Seated Arnold Press 3 | 10 | '60
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
