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 SET THE BAR
Benchmark: 12 June 2022
A. 16 EMOM in buddies
odd minute: ME Tyre Flips (you go, I go)
even minute: ME Tyre Jumps (in-out = 1 rep) (you go, I go)
"Griff"
B. For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
LET’S GET PHYSICAL
WOD: 8 June 2022
A. 5 minute EMOM of 1 rope climb
B. Front Squat 3 | 3-5 | 3"
C. 4 rounds for time of:
9 cal row
15 squat cleans 60/40 kg
21 toes to ba
LET’S GET PHYSICAL
WOD: 2 June 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"
B. EMOM till failure of:
minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees
after every round add 1 rep to each movement
It’s Gymnasty
Gymnastics: 2 June 2022
STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase
SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips
WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row
TC. 14'
Power-Up
Powerlifting: 2 June 2022
A. Muscle Clean + Strict Press Build up to heavy rep
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, rest as needed
C. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM
D. Sled Drag Back Ward
10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2
LET’S GET PHYSICAL
WOD: 31 May 2022
A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"
B. increasing Kettlebell Snatch Ladder (2-2, 4-4, 6-6... etc until failure)
rest 3 minutes then start, where you finished only now a decreasing ladder
It’s Gymnasty
Gymnastics: 31 May 2022
STRENGTH
12' EMOM alt
1) x reps strict TTB
2) x reps strict HSPU
SKILL
10' CTB/MU practice
WOD
3 rounds of:
3-4 ring/bar MU OR 6-8 CTB
10m hsw
75 DU
10m hsw
3-4 ring/bar MU OR 6-8 CTB
3' rest between sets
TC 24'
Power-Up
Powerlifting: 31 May 2022
A. Back Squat/ Front Squat*
5/5 reps @ 65/60%
5/5 reps @ 70/65%
5/5 reps @ 75/65%
5/5 reps @ 80/65%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo 3-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo 3-1-X-1
C1. Decline Floor Prees 3 | 3-5 | '90 in tempo 3-1-X-1
C2. ?
LET’S GET PHYSICAL
WOD: 22 May 2022
A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch
B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1
C. 15 minute EMOM of:
1 Snatch, build up in weight
LET’S GET PHYSICAL
WOD: 16 May 2022
A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1
B. 20 min EMOM of:
odd: 1 minute Row for ME cal
even: rest
LET’S SET THE BAR
Benchmark: 14 May 2022
A. 10 minute EMOM of 1 Ropeclimb
"Knight - Hyrox"
B.Buddy WOD, you go - I go
AMRAP (with a Partner) in 30 minutes
1,000 meter Ski Erg
1,000 meter Row
50 Burpee Broad Jumps
LET’S SET THE BAR
Benchmark: 3 May 2022
A1. (weighted) strict Ring dips 3 | 5-8 | 0
A2. Pull-ups strict 3 | ME |3"
"Fight gone bad"
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 35/25 kg
1 minute of box jumps 20 inch
1 minute of push presses 35/25 kg
1 minute of rowing (calories)
Rest 1 minute
It’s Gymnasty
Gymnastics: 3 May 2022
SKILL/TECH:
Accumulate 40m HSW
Scale: 30 attempts walk to the wall
Advanced: 6 attempts obstacle walk
STRENTGH
10/8/6/4/2
Strict pull up
Strict TTB
*Superset
Rest as needed after each set of TTB
Time cap 12 minutes (including rest)
G-WOD
3 rounds for time of:
40 DU
15 deficit HSPU
30/23 cal ski
Time cap 15 minutes
Power-Up
Powerlifting: 3 May 2022
A. Muscle Snatch + Sots Press 3 | 1+ 5 | '60
B. Snatch 10min EMOM 1 rep @ 80-85%1RM
C. Back Squat/ Front Squat*
8/5 reps @ 65/70%
8/5 reps @ 70/75%
6/5 reps @ 80/80%
6/5 reps @ 85/85%
* First all Back Squat Sets, Then Front Squat
D1. Press 3 | 5 | 0"
D2. Arnold Press 3 | 5 | 0"
D3. Pass Troughs 3 | 10 | 2"
LET’S GET PHYSICAL
WOD: 1 May 2022
A. 10 EMOM 1 rope climb
B. 15 minute of Handstand walk
C. Tabata special
1) reverse tabata L-sit hold, (8 rounds of 10 sec work, 20 sec rest)
2) Tabata squats (normal tabata, so 8 rounds of 20 sec work, 10 sec rest)
3) Tabata push-ups
4) Tabata lunges
LET’S GET PHYSICAL
WOD: 26 April 2022
A1. Dumbbell Bench press 3-5 | 8-12 | 0
A2. Gorilla rows 3-5 | 8-12 | 3"
B. 5 rounds for time of:
200 m Run
10 Burpees
It’s Gymnasty
Gymnastics: 26 April 2022
Skill/ Tech work:
6' EMOM
1) 3-10 bar MU
2) 3-10 strict hspu
3' rest
6' EMOM
1) 10-20 chest to bar
2) 10-20 kipping hspu
Strength work
3 rounds of
30" top of the ring hold
30" bottom of the ring hold
30" false grip hang
G-WOD
In teams of 3, work rest 1:3
CHIPPER FOR TIME
30 cal row - 30 TTB - 15 BBJO
20 cal row - 20 TTB - 15 BBJO
10 cal row - 10 TTB - 15 BBJO
TC 16'
Power-Up
Powerlifting: 26 April 2022
A. 3-Position Snatch Build up in 20 min
B. Back Squat/ Front Squat*
8/5 reps @ 65/60%
8/5 reps @ 70/70%
6/5 reps @ 80/75%
6/5 reps @ 85/80%
* First all Back Squat Sets, Then Front Squat
C1. Pull-up 3 | 6-10 | '90
C2. Dip 3 | 6-10 | '90
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
