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: 26 August 2022
5 Rounds of 4 minutes on 2 minutes off
15 HSPU
9 Double Dumbbell Devils Press 22.5/20 kgs
50 Double Unders
then in remaining time max effort Wall Balls
*Athletes to have at least 1 minute of wall balls
LET’S GET PHYSICAL
WOD: 10 August 2022
A. Power Cleans 5 | 5 | 2"
*Intent is to complete sets at 85-90% of 3 rep max
*Not Touch and Go
B. Clean Pulls 4 | 3 | 90"
(100 % -110%)
C. 4EMOM for 4 Rounds
200 m Run
20 Kettlebell Swings 24/16 kg
5 Thrusters 60/40 kg
rest in the remaining time
LET’S GET PHYSICAL
WOD: 29 July 2022
A. Dumbbel Turkish Get-ups 3 | 5L + 5 R | '90
B. *21*15*9* reps for time of:
DB Devils Press 22,5/15 kg
DB Box Step-Overs
Chest to Bar Pull-ups
*= 50 Double Unders
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: 4 June 2022
in Buddies! you go, I go
20 rounds for time of:
24 double unders
6 handstand push-ups
4 devils presses 22,5/ 15kg
LET’S GET PHYSICAL
WOD: 23 April 2022
Buddy WOD
40 minute AMRAP (8 rounds of 2:30 work, 2:30 rest) of:
20/17 cal row
6 Devils presses 2x 22,5/ 2x15 kg
in the remaining time ME Wallball shots
score total amount of walballshots made.
note: buddy 1 works 2:30 minute then Buddy 2 works the other 2:30 minute.
so both athletes do 4 rounds
LET’S GET PHYSICAL
WOD: 6 April 2022
A. Dumbbell Turkish get-ups 3 | 4L+4R | '90
B. For time:
buy in: 20/18 Cal Ski erg
25 m. Left-arm Dumbbell overhead walking lunges
25 Left arm Dumbbell Devils presses
25 m. Left-arm Dumbbell overhead walking lunges
25 Burpees over the Dumbbell
25 m. Right-arm Dumbbell overhead walking lunges
25 Right-arm Dumbbell Devils presses
25 m. Right-arm Dumbbell overhead walking lunges
buy out: 100 Double unders
LET’S GET PHYSICAL
WOD: 30 January 2022
For time:
Run 400 m
21-15-9 reps of:
Dumbbell Devils Presses
Dumbbell Overhead Lunges
Run 400 m
9-15-21 reps of:
Chest to bar Pull-ups
Dumbbell Snatches
Run 400 m
LET’S GET PHYSICAL
WOD: 23 December 2021
A. Power Cleans 3 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. For time 21-15-9 reps of:
Double Kettlebell/ Double Dumbbell Front Rack Stepping Lunges (L+R=1)
Double Kettlebell/ Double Dumbbell Devils Press
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*D (HOME-APPROVED WOD)
D1. Bodyweight Good Mornings (hands folded, prison-style behind head) 3 | 15 | 0
D2. Tuck Jumps 3 | 10 | '90
For time 21-15-9 Reps of:
Broad Jumps
Hand Released Push-ups
LET’S GET PHYSICAL
WOD: 3 November 2021
A. One leg Box Squat 3-5| 5-8 | 2"
B. 4 Rounds for time, of:
60 Double Unders
30 Alternate Stepping Lunges
15 Devils Presses 22,5/ 15 kg
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
