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 June 2022
A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"
B. for time:
*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups
It’s Gymnasty
Gymnastics: 23 June 2022
STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible
SKILL
19' movement practice for the workout
WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups
Rest 90" between sets
*Scale reps if needed
Power-Up
Powerlifting: 23 June 2022
A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 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: 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"
sign-up through Mindbody
Saturday: SWAT Obstacle course!
This Saturday, the 11th, we're invited to the SWAT obstacle course of the Police Force in Amsterdam.
You will learn how to overcome numerous obstacles lead by experienced coaches of the Police force.
This will be a lot of FUN!
You can join us by signing-up through our sign-up system, Mindbody.
We'll be gathering at the gate of APGS Amsterdam (link here) at 9:45h. And be kicking off at 10:00h. sharp.
Bring your ID with you or else you aren't aloud on the facility. Also make sure to bring long socks and long tights (without zipper on the achilles/calves).
We'll be finished around 12:00 h.
That's it! Looking forward to it.
We'll be seeing you there!
LET’S GET PHYSICAL
WOD: 9 June 2022
A. Split Squat 2 |8L+8R|'45 in tempo 2-1-2-1
B. Good mornings 3 | 8-12 | '90 in tempo 3-1-X-1
C. In Buddies sledwork...
24 minute AMRAP of:
2 minutes on ( 1 minute FW drag, 1 minute BW drag), 2 minutes off, for distance
Power-Up
Powerlifting: 9 June 2022
A. Muscle Clean + Strict Press 2 | 3-5 x 1+1 | '30 | 3" @ 90%1RM
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
C. Bench Press
2 reps @ 80%1RM
1 rep @ 86%1RM
4+ reps @ 92,5%1RM
D. Sled Drag Back Ward
10 rounds, you go i go:
25m @ 1.25x BW
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: 1 June 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 3 | 3-5 | 3"
C. 3 rounds of:
1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups
rest 2 minutes
4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups
LET’S GET PHYSICAL
WOD: 25 May 2022
A. 10 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 3 | 3-5 | 3"
C. 4 rounds of:
3 minutes row for cal
2 minutes ski-erg for cal
1 minute rest
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 SET THE BAR
Benchmark: 13 May 2022
"Bearcomplex"
A. 5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
B. and let's finish off with a surprise finisher!
LET’S GET PHYSICAL
WOD: 8 May 2022
A. Handstand Walk practise
B. Clean Complex of @70%:
1 High Hang Clean
1 Hang Clean
1 Clean
C. AMRAP 15 minutes
5 Power Cleans 70/45 kg
10 Handstand push ups
15 V-Ups
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
