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
HOME WOD: 8 January 2021
"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
A. |Bodyweight option| 20 minute EMOM of:
25 Double Unders/ 25 Jumping Jacks
remaining minute is max effort of Burpees
Note: Score is total Burpees
B. |Odd object| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Single Arm Alternating Devils Press
Note: Score is total Devils Press
C. |Barbell option| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Shoulder to overhead
Note: Score is total Shoulder to overhead
be comfortable with the uncomfortable…
Mobility: 8 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
WOD: 8 December 2020
A. Strict Press
6 | 2 | 2"
B. 3 Rounds for time of:
Row/ Run 400m
15 Devils Press 22.5/ 15 kg or 15 Kettlebell Swings 32/ 24 kg
15 Chest to Bar Pull Ups
It’s Gymnasty
Gymnastics: 8 December 2020
A. Tabata Hollow Body
B. PVC Lifts from Superman Hold
4 | 10 | 1"
C. Kick-up into L-sit handstand
5 | 3 | 1"
D. Shoulder Taps (into Hip Taps)
3 | 8 (4L+4R) | 2"
E. KB Shoulder Press
3-5 | 5-8 | 2"
Power-Up
Powerlifting: 8 December 2020
A. Muscle Snatch
5 | 3 | 2"
B. Back Squat
3-5 | 5-8 | 3" in tempo 4-0-X-1
C1. Bench Press
5 | 5 | 0" in tempo 3-0-1-1
C2. Bent Over Dumbbell Row
5 | 6-10 | 3" in tempo 3-0-1-1
LET’S GET PHYSICAL
WOD: 9 November 2020
A. Front Squat
5 | 5 | 3" in tempo 3 - 1 - x - 1
B. 2 x 6 minute AMRAP's ascending in Reps (4,8,12... etc.) of:
AMRAP 1
- Box Jumps 24/ 20"
- Dumbbell Devils Press 22.5/ 15 kg
AMRAP 2
- Burpee Box Jump Over 24/ 20"
- Kettlebell Swing 32/ 24 kg
Notes:
- Athlete to rest 2 minutes after each set
- Work in Pairs and alternate starting AMRAP
Buddy-UP!
Buddy Saturday: 17 October 2020
In Partners, 34 minute AMRAP of:
150 Box Jump Overs 24/ 20"
120 Strict Press 40/ 20 kg
90 Push Ups
60 Pull Ups
30 Synchro Burpees over the bar
note: Every time partners swap = 3 partner burpees
LET’S GET PHYSICAL
WOD: 14 October 2020
A. 5 x 4 minute AMRAP's
30 m Double Dumbell Lunge 22.5/ 15 kg
10 Dumbbell Devils Press 22.5/ 15 kg
Max effort Calories on the Ski Erg
note: Rest 4 minutes after each set
LET’S SET THE BAR
Benchmark: 10 October 2020
FABIEN'S Birthday-WOD
In Partners,
35 minute AMRAP of:
100 Wall Balls
400 m Run with Wall Ball together
75 Devils Press 22.5/ 15 kg
400m Dumbbell Farmers Carry 22.5/ 15 kg together
100 Push Ups
400m Run together
Just lift odd shit
Strongman: 10 October 2020
A. Power Clean & Push Press
5 | 2 x 1+1 | 2" @ 80%
B. Front Squat
4 | 3 | 2" @ 80% in tempo C-0-X-1
C. Buddy WOD; 6 Rounds for time of:
- 10 Sandbags + climbs over the boxes
- 20 Dips
- 50 m sandbag bearhug walk
note: You Go, I Go and keep moving!
Better together...
Buddy WOD: 19 September 2020
Buddy Saturday!
In Partners; 32 minute AMRAP of:
400 m Partner Double Dumbell Farmers Carry
80 Pull Ups
40 Devils Press 22.5/ 15 kg
80 Alternating Single Dumbbell Box Step Up 22.5/ 15 kg
40 Double Dumbbell Power Clean 22.5/ 15 kg
Just lift odd shit
Strongman: 19 September 2020
A. Deadlift
5 | 3 | 2" in tempo 1-1-X-1
B. Dumbbell Bench Press
5 | 5-8 | 2" in tempo C-0-1-1
C. Buddy WOD, 6 Rounds for time of:
- 5 Sandbags over the Box
- 10 Sandbag Squats
- 50m Sanbag Bearhug Walk
LET’S GET PHYSICAL
WOD: 6 September 2020
FGB Style 2:30 on/ 0:30 off for 3 rounds:
1st minute: Sled Drag
2nd minute: Single Arm Dumbbell Devils Press
3rd minute: 10 m Shuttle Runs
4th minute: Ski Erg Calories
note: work in groups of 4 pax.
the playful workout!
CrossFit KIDS: 6 September 2020
Working out with your kid(s) is so much fun!
This is your chance to show your mini-me’s that training and movement is an important part of life and can be a lot of fun.
Coach Merel is a star with kids and makes these classes really cool for both parents and kids. No better way to start a Sunday!
Every other Sunday from 10.00 till 10.45 h.
LET’S GET PHYSICAL
WOD: 23 July 2020
A. Bench Press
5 | 10 | 3"
B. Fight Gone Bad Style of
1st minute: Cal Row
2nd minute: V-Sit Up
3rd minute: Single Arm Devils Press
4th minute: Ski Erg Calories
5th minute: Rest
Power-Up
Powerlifting: 23 July 2020
A. Front Squat
3 | 3-5 | 3" in tempo 3-1-1-1
B. Bench Press
3-5 | 3-5 | 3" in tempo 3-1-1-1
C. Deadlift
3 | 3-5 | 3" in tempo 3-1-1-1
LET’S GET PHYSICAL
BOX-OUT WOD: 27 June 2020
In Partners For time of:
200 Single Arm Devils Press
200 Single Arm Thruster
50 Tire Flips
note: One partner to be running 400m at all times
4 days to go till
RE-OPENING!
After 3 months completely shut and 1 month outside WOD's we are sooooo ready to get full acces to the box again!
Meaning Barbells, Oly platforms, Ski-ergs, Rowing, Rope climbs, Kegs, Sledding and so much more of this good stuff.
We are ready! Are you?!
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
