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: 21 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders
rest 2 minutes between rounds
It’s Gymnasty
Gymnastics: 21 June 2022
STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible
SKILL
12' to accumulate max handstand walk distance
Or obstacle course
WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees
Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees
Time cap 16'
Power-Up
Powerlifting: 21 June 2022
A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets
B. Victory Raise 3 | 8-10 | 2"
C1. Push Press 3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1
LET’S GET PHYSICAL
WOD: 19 June 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 minute Snatch Complex of:
Hang Snatch
Snatch
C. For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
timecapped at 15 minutes
LET’S GET PHYSICAL
WOD: 14 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. for time:
buy in: 100 double unders
3 rounds of:
21 Cal on the Ski-erg
15 ground to overhead 50/35 kg
9 handstand push-ups
buy out: 100 double unders
Power-Up
Powerlifting: 14 June 2022
A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
5/5 reps @ 65/65%
5/5 reps @ 70/70%
5/5 reps @ 75/70%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo C-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo C-1-X-1
C1. Decline Dumbbell Floor Press 3 | 3-5 | '90 in tempo C-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo C-1-X-3
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: 1 June 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 3 | 3-5 | 3"
C. 3 rounds of:
1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups
rest 2 minutes
4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups
LET’S GET PHYSICAL
WOD: 28 April 2022
A1. Bench press 3 | 5 | 0"
A2. strict Pull-ups 3 | ME | 3"
B. for time:
800 m Run
50 Double unders
10 minute Row
50 Double unders
5 minute Ski-erg
50 Double unders
5 minute echo Bike
50 Double unders
It’s Gymnasty
Gymnastics: 28 April 2022
Skill/tech work
8 min to work on handstand holds
Strength work:
Tempo strict TTB to parallel+hold
4 sets of 5 TTB (5" up 5" down 5'' hold)
Strict pull ups with double hold
4 sets of 5-8 strict pull ups
5" pause on eye height and 5" above bar
G-wod:
3 sets of: AMRAP 5'
12/8 cal bike/ski
10 (deficit) HSPU
12/8 cal bike/ski
max ring MU in the remaining time
- Rest 90" between sets
Power-Up
Powerlifting: 28 April 2022
A. 1.5 Deadlift 3 | 5 | 3"
B. Bench Press 10 | 3 | 2" 80-92.5-85%wave)
C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90
LET’S GET PHYSICAL
WOD: 21 April 2022
A. Romanian Deadlift 3 | 8 -12 | 2"
B. 5 minute AMRAP of:
50 Double unders
5 Burpees
rest 3 minutes
7 minute AMRAP of:
15/12 cal row
10 sumo deadlift high pulls 40/30 kg
Power-Up
Powerlifting: 21 April 2022
A. 1.5 Deadlift 3 | 5 | 3"
B. Bench Press 10 | 3 | 2" (80-90-80% wave)
C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90
It’s Gymnasty
Gymnastics: 21 April 2022
Skill/Tech work on:
RING MU practice
EMOMx 9 alt
1) 30'' low ring transitions
2) 30'' banded ring MU
3) 30'' jumping ring MU
Then 3 minutes to attempt ring MU
Strength:
12' EMOM
1) x strict TTB
2) x strict HSPU
3) 30'' L-sit hold on parallets
4) Rest
G-WOD:
2 ROUNDS FOR TIME
30 DU
2 legless rope climb
20m hsw / 20 attempts / 8 wall walks
3 rope climbs
30 DU
Rest 3' between sets
LET’S GET PHYSICAL
WOD: 17 April 2022
Happy Easter!
Box is closed today but this one you could do at home...
For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
timecapped at 15 minutes
LET’S GET PHYSICAL
WOD: 12 April 2022
A. Kneeling KB/DB press 3 |5-8| 2"
B. for time:
buy in 150 Double Unders
50 alternating Kettlebell Snatches 24/16 kg
50 Box Jumps
50 alternating Kettlebell Snatches
buy out 150 Double unders
It’s Gymnasty
Gymnastics: 12 April 2022
Tech/ Skill work on:
Ring MU practice
-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow
If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)
Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds
WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs
Power-Up
Powerlifting: 12 April 2022
A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%
B. Snatch 5 | 1 | '90 @ 75-80%
C. Back Squat/ Front Squat*
10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat
D1. Pull-up 3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90
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
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
