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: 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
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: 24 August 2021
A. 0 - 12 Minutes to Establish a Heavy for the day of: 3 Rep Squat Snatch
B. 12 - 18 Minutes - Squat Snatch @ 80% of Part A 3 | 3 | 2"
C. 2 x 7 minute AMRAP of:
5 Double Dumbell Devils Press
15 Wall Balls
35 Double Unders
Note: 2 Minutes Rest Between Sets
It’s Gymnasty
Gymnastics: 24 August 2021
Week 47
Power-Up
Powerlifting: 24 August 2021
A. Snatch Pull
5 | 3 | 2"
B. Back Squat
2-4 | 6-10 | 3" in tempo 3-0-1-1
C1. Dumbbell Bench Press
3-5 | 8-12 | '90
C2. Aipa Row
3-5 | 8-12 | '90
Week 48
LET’S GET PHYSICAL
WOD: 21 August 2021
Buddy WOD
3 x 10 minute AMRAP of:
Station 1
100/90 Cal Echo Bike Calories
40 m Double Dumbbell Walking Lunge
then max effort Pull Ups in Remaining time
Station 2
100/90 Cal Rower
40 m Double Dumbbell Walking Lunge
then max effort Alternating Single Arm Devils Press in Remaining time
Station 3
100/90 Cal Ski Erg
40 m Double Dumbbell Walking Lunge
then max effort Burpee Box Jump Overs in Remaining time
note: 1 minute rest between sets
Just lift odd shit
Strongman: 21 August 2021
A. Power Snatch
Find your best rep in 15 minutes
B. Yoke Strap Press 3 | 5 | 3"
C. Buddy WOD
For time 20-18-16-14-12-10-8-6-4-2 reps of:
- Clusters 60/45
- Dips
- Cal Ski-erg
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
