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: 29 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. In Pairs 30 minute EMOM of
Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed
Power-Up
Powerlifting: 29 September 2022
A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min
B. Pause Front Squat 3 | 2-5 | 3"
C1. Push Press 5 | 2-5 | 2"
C2. Pull-up 5 | 2-5 | 2" in tempo C-1-X-3
LET’S GET PHYSICAL
WOD: 26 September 2022
A. Thruster 5 | 3 | 2"
*Looking at 95-105% from 5 rep
B. EMOM4 x 6 Rounds
30 Second Max Effort Echo Bike
Rest 1:30
1:00 Max Effort Wall Ball
Rest 1:00
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: 18 September 2022
A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"
B. Handstand Walk Technique Work
*Experienced athletes to work on HS holds
C. 15 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
3rd minute : Rest
LET’S GET PHYSICAL
WOD: 15 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups
LET’S GET PHYSICAL
WOD: 13 September 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. Handstand Technique Work
*Experienced athletes to work on HS holds
C. 12 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
Power-Up
Powerlifting: 13 September 2022
It’s Gymnasty
Gymnastics: 13 September 2022
Week 50
LET’S GET PHYSICAL
WOD: 9 September 2022
A. 35 minute EMOM of
1st minute : 10 - 16 Ski Erg Calories
2nd minute : 6 - 12 Double Kettlebell Hang Clean and Jerk
3rd minute : 12 - 16 10 m Shuttle Runs
4th minute : 2 - 4 Rope Climbs
5th minute : Rest
*Note Work in Groups of 4
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: 6 September 2022
A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here
B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls
Power-Up
Powerlifting: 6 September 2022
A. Back Squat 10minute 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: 6 September 2022
Week 49
LET’S GET PHYSICAL
WOD: 4 September 2022
36 minute EMOM of
1st minute : 1 - 5 Parallel Bar Traverse
2nd minute : 10 - 20 Toes to Ring
3rd minute : 10 - 14 10m Shuttle Run
4th minute : Max Effort Sandbag Carry
5th minute : 12 - 16 Cal Echo Bike
6th minute - Rest
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
