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: 19 September 2021
A1. Bench press 2-4 | 8-12 | 0 in tempo 1-0-X-0
A2. Gorilla rows 2-4 | 8-12 | '180 in tempo 1-0-X-0
B. 4 Rounds for time:
60 Double Unders
30 Walking Lunges
15 Dumbbell Shoulder to Overhead 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: 6 September 2021
A. Pistol variant: One legged Box Squat
2-4 | 8-12 | '90 in tempo 2-0-X-1
B. One Arm KettleBell Press
4 | 5-8 | 2" in tempo 1-0-1-0
C. 16 minute AMRAP of:
10 Alternating Front Rack Lunges 45/30kg
10 Burpees over the Bar
10 Hang Power Cleans 45/30kg
LET’S GET PHYSICAL
WOD: 5 September 2021
A. Doule Unders practise
and warm up for the sprints"
B. 4 rounds in EMOM style of:
1st minute: 12- 15 Cal Ski-erg
2nd minute: 12-15 Cal Row
3rd minute: 50 Double Unders
4th minute: 6 Shuttle sprints
5th minute: rest
C. Asseccory Work: Mobility
LET’S GET PHYSICAL
WOD: 31 August 2021
A1. Strict Press 6 | 6 - 8 | 0"
A2. Elevated Feet Parallette Push Up/Push Up 6 | Max Effort | 2"
B. 4 Rounds for Time of:
15 m Double Dumbbell Lunge
75 Double Unders
20 Alternating Dumbbell Snatch
It’s Gymnasty
Gymnastics: 31 August 2021
Last day Pull-up cycle!
"TEST DAY"
Strength test:
1. 1 RM Weighted Pull-up in tempo 3-0-1-0
2. Max set strict Pull-ups (scaled: max set slow negatives in tempo 3-0-1-0)
Core:
TABATA Hollow Hold | Superman hold
Skill Test:
every 3 minutes (12 total)
1. max set TTB
2. max set Pull-ups
3. max set Chest to bar
4. max set Bar MU
Power-Up
Powerlifting: 31 August 2021
A. Clean Pull 5 | 3 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Dips 2 | ME | '90
LET’S GET PHYSICAL
WOD: 28 August 2021
In Partners 40 minute AMRAP of
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note : Complete Entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch
3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press
5 | 5 | 3"
20 min AMRAP of:
Week 47
LET’S GET PHYSICAL
WOD: 28 August 2021
BuddyWOD
40 minute AMRAP of:
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note: Complete entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch 3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press 5 | 5 | 3"
C. Buddy WOD
20 min AMRAP of:
- 10 sandbag Squats
- 20 m Sandbag Walk
- 30 sec Ski-erg for Cal
Note: Yo do a round, I do a round
Score = total Calories
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: 15 August 2021
30 minute AMRAP of:
100 Double Unders
50 Cal Ski/50 Cal Echo Bike
40 Push Ups
30 Kettlebell Swings
20 Burpees
10 Wall Walks
LET’S GET PHYSICAL
WOD: 30 July 2021
32 minute EMOM of:
1st minute: 5 - 8 BMU/Chest to Bar/Pull Ups
2nd minute: 16/12 Cal Echo Bike
3rd minute: 60 Double Unders
4th minute: 5 Deadlifts 120/90 kg
note: Work in groups of 4 athletes
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
