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: 19 September 2021
A1. Bench press 2-4 | 8-12 | 0 in tempo 1-0-X-0
A2. Gorilla rows 2-4 | 8-12 | '180 in tempo 1-0-X-0
B. 4 Rounds for time:
60 Double Unders
30 Walking Lunges
15 Dumbbell Shoulder to Overhead 22,5/ 15 kg
LET’S GET PHYSICAL
WOD: 18 September 2021
A. 18 minute EMOM (3x 6 minute EMOM's, every minute increase weight) of:
0-6 minutes
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans
6-12 minutes:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans
12-18 minutes of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean
B. You do 1 Round, I'll do 1 Round
20 Rounds of:
5 Burpees over the Bar
5 Clusters (Clean into a Thruster) 60/40 kg
Just lift odd shit
Strongman: 18 September 2021
A. Deadlift 3 | 1-3 | 3-5"
B. Atlas Stone to Shoulder
10min EMOM:
1th min: Buddy 1 ME
2nd min: Buddy 2 ME
C. BuddyWOD:
5 Rounds for time
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP
LET’S GET PHYSICAL
WOD: 17 September 2021
A. *21*15*9* Reps for time of:
DB Devils Press 22,5/ 15kg
Chest to Bar Pull-ups
DB Box Step-Overs 60/ 50 cm
*= 50 Double Unders
B. Finisher... In groups of 4 athletes:
3-4 rounds of:
1 minute ME Cal. Echo Bike
1 minute rest
1 minute ME Cal. Ski-erg
1 minute rest
LET’S GET PHYSICAL
WOD: 16 September 2021
A. Empyt Barbell Drills
B. Snatch Tech work:
1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position
C. Snatch Waves
Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%
Power-Up
Powerlifting: 16 September 2021
A. Clean Pull + Power Clean 5 | 1+1 | 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. Dips 2 | ME | '90
LET’S SET THE BAR
Benchmark: 15 September 2021
Always Remembered
For Time (with a Partner)
Cash-In: 2001 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)
Cash-Out: 2977 meter Row
Note: 1 Bearcomplex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
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
LET’S SET THE BAR
Benchmark: 13 September 2021
A. Empty Barbell Drills
B. Find you 2 RM Power Clean (touch and go)
"Linchpin Test"
C. 5 rounds for time
15 Wall Balls
15 Power Cleans (43/ 30kg)
LET’S GET PHYSICAL
WOD: 12 September 2021
A. KB Windmill 3 | 6 L + 6 R | '90
B. 12 minute Kettlebell Complex ladder, increasing in reps:
1 L + 1 R - 2 L + 2 R - 3 L + 3 R ... of:
1 Russian KB Swing
1 KB Clean
1 KB Squat
1 KB Press
1 KB Snatch
LET’S GET PHYSICAL
WOD: 11 September 2021
Buddy WOD (you go/ I go)
400 m Heavy Ammo Box Run (together with partner)
50 Pull-ups
100 Shoulder to Overhead with Water Jerrycan 25/15 kg
200 Sit-ups
100 Push-ups
50 Pull-ups
400 m Heavy Ammo Box Run (together with partner)
Just lift odd shit
Strongman: 11 September 2021
A. Deadlift 3 | 1-3 | 3-5"
B. Atlasstone to Shoulder
10 minute EMOM of:
1st minute: Buddy 1 ME
2nd minute: Buddy 2 ME
C. Buddy WOD
5 Rounds for time of:
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
