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: 22 September 2022
A. 5 Rounds for Quality of
8L/8R 1/2 Kneeling Dumbbell Press
20 Plate Halo
8L/8R 1/2 Kneeling Dumbbell Press
* Commence a new set every 3:00
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 45 second Sandbag Carry
3rd minute : 12 - 16 Cal Ski Erg
4th minute - Rest
LET’S GET PHYSICAL
WOD: 8 September 2022
A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists
Power-Up
Powerlifting: 8 September 2022
A. Front Squat 2 | 3-5 x 1 | '30 | 3" @ 90%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"
C1. Press 3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"
It’s Gymnasty
Gymnastics: 8 September 2022
STRENGTH
1min ON/ 1min OFF x 6 sets (12min)
10/8 cal ski Max reps strict
HSPU in remaining time
SKILL
50 DU
10m hsw
40 DU
10m hsw
30 DU
10m hsw
20 DU
10m hsw
10 DU
10m hsw
Scale 1: 5m hsw
Scale 2: 10 attempts walk to the wall
Scale 3: 4 wall walks
WOD
15 minute AMRAP of:
15/12 cal row
15 ctb
15 burpee box jump over
LET’S GET PHYSICAL
WOD: 30 August 2022
A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week
B. 2 Rounds for time of
30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes
Power-Up
Powerlifting: 30 August 2022
A. Back Squat 10min EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
It’s Gymnasty
Gymnastics: 30 August 2022
STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes
SKILL
8min bar MU/ CTB/
pull up practice for the wod
WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'
For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups
☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB
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: 23 August 2022
A. Power Cleans 5 | 4 | 2"
*Intent is to complete sets at 88-92% of 3 rep max
B. 3 second Paused Hang Power Cleans 4 | 3 | 90" (50-60%)
C. 5 rounds of 2 minutes on/2 minutes off of:
12 Double Dumbbell Box Step Overs 22.5/15 kgs
then in remaining time max effort of Row Calories
It’s Gymnasty
Gymnastics: 23 August 2022
Power-Up
Powerlifting: 23 August 2022
A. Back Squat 10min EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
LET’S GET PHYSICAL
WOD: 15 August 2022
A. Power Cleans 5 | 5 | 3"
*Intent is to complete sets at 88-92% of 3 rep max
B. Clean Pulls 4 | 3 | 90" (100 % -110%)
C. 14 minute AMRAP of
5 Double Dumbbell Thrusters
10 Toes to Bar
50 Double Unders
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 SET THE BAR
Benchmark: 6 August 2022
CFA Pride Workout
In Partners 2 minutes on/2 minutes off, of:
10 Deadlifts 90/70 kg
15 Bar Facing Burpees
then in remaining time max effort Dumbbell Shoulder to Overhead
*Score is total DB STO performed, change shoulders every 10 reps
*Partner 1 is working while Partner 2 rests
LET’S GET PHYSICAL
WOD: 25 July 2022
A. Dumbbell pull-over 2-4 | 8-12 | '90 in 3-1-X-1
B. Dumbbell Rows 2| 8-12 | '60 in 1-1-1-3
C. AMRAP 20 minutes of:
400m Run
5 Bar Muscle-ups
LET’S GET PHYSICAL
WOD: 21 July 2022
A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"
B. 16 minute EMOM of:
odd minute: 12-10 box jump-overs 60/50 cm
even minute: ME burpee pull-ups
Power-Up
Powerlifting: 21 July 2022
A. Power Clean + Push Press 3 | 1-3 x 1+1 | 3" @ 90%
B1. Breathing Squat 1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1
C1. Dumbbell Glute Bridge Floor Press 3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
