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: 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: 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 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
LET’S SET THE BAR
Benchmark: 8 September 2021
A. Tech work on:
- Deadlift
- Handstand Push Ups
Barbara Ann (new girl)
5 Rounds for Time:
20 Handstand Push-Ups
30 Deadlifts 135/95 pounds
40 Sit-Ups
50 Double-Unders
3-Minute Rest
LET’S GET PHYSICAL
WOD: 7 September 2021
A. 10 min empty Barbell drils
B. Snatch Complex of:
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch
C. 10 minute EMOM, of: 2 Squat Snachtes
D. Accessory Work; Static core holds (plank holds/ hollow holds/ arch holds e.a.)
Power-Up
Powerlifting: 7 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. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3
C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60
LET’S GET PHYSICAL
WOD: 4 September 2021
A. Handstand practise (walk, free stand)
B. 21* -15* -9* -3* -9* -15* -21* Reps for time, of:
Burpees over the Bar
Thrusters 45/30 kg
* = Overhead Hold Bumperplate 20/10 kg
note: You perform 21 Reps then I'll perform 21 Reps etc.
While one athlete works the other athlete holds a Bumperplate over his/ her head (static hold)
Just lift odd shit
Strongman: 4 September 2021
A. Deadlift Build up to your 3RM
B. Push Press
Build up to a heavy 5 RM
C. Buddy WOD
6-10 rounds for time of:
10 x 1 single arm KB swing Snatch L 24/16kg
10 x 1 single arm kb swing Snatch R
10 m Suitcase Carry L @ 3/4 BW
10 m Suitcase Carry R
Note: You do a round, I do a round
TC = 20min
LET’S GET PHYSICAL
WOD: 26 August 2021
A1. Alternating Leg Front Rack Box Step Up 3 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 3 | 20 | '60
B. Chin Ups 2-4 | 8-12 | '90
C. 4 rounds of:
1st minute: Sled Drag anyhow @BW for distance*
2nd minute: rest
3rd minute: Ski-erg for Cals
4th minute: rest
Score: Total Calories
*20 m distance = 3 cals
Power-Up
Powerlifting: 26 August 2021
A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1
B. Squat Stance Deadlift 3-5 | 3-5 | 3" in tempo 3-1-X-1
C1. Push Press 3-5 | 5-8 | 2"
C2. Rotating Ring Pull-up 3-5 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 25 August 2021
A. Bench Press 2-3 | 3-5 | 3"
B. 3 Rounds for time of:
1000/800 m Row
25 Sumo Deadlift High Pulls 35/25 kg
25 Push Ups
Note: Time Cap 22 minutes
LET’S GET PHYSICAL
WOD: 19 August 2021
A1. Elevated Foot Bulgarian Split Squat
5 | 8 L + 8 R | 0"
A2. Jumping Air Squats
5 | 8 - 12 | 2"
B. Alternating 18 minute EMOM of:
1st minute : 40 sec Chin Hold over Bar
2nd Minute : 12/10 Ski Erg Cal
3rd minute : 40 second Handstand hold against wall
4th minute : 30 Second Parallel Bar Walk
5th minute : 8 Shoot through + Push Up
6th minute: Rest/Walk
Power-Up
Powerlifting: 19 August 2021
A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1
B. Squat Stance Deadlift 3-5 | 3-5 | 3" in tempo 3-1-X-1
C1. Push Press 3-5 | 5-8 | 2"
C2. Rotating Ring Pull-up 3-5 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 12 August 2021
A1. Bench Press 5 | 8 - 12 | 0"
A2. Double Dumbell Bent Over Row 5 | 10 - 15 | 3"
B. Alternating 18 minute EMOM of:
1st minute: 40 sec Chin Hold over Bar
2nd Minute: 12/10 Ski Erg Cal
3rd minute: 40 second Handstand hold against wall
4th minute: 8 x ( Push Up + Shoot Through)
5th minute: 40 second Hanging Tuck Hold
6th minute: Rest/Walk
Power-Up
Powerlifting: 12 August 2021
A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1
B. Squat Stance Deadlift 3-5 | 3-5 | 3" in tempo 3-1-X-1
C1. Push Press 3-5 | 5-8 | 2"
C2. Rotating Ring Pull-up 3-5 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
