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
HOME WOD: 8 January 2021
"ZOOM-IN" at 18:30 h. to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
A. |Bodyweight option| 20 minute EMOM of:
25 Double Unders/ 25 Jumping Jacks
remaining minute is max effort of Burpees
Note: Score is total Burpees
B. |Odd object| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Single Arm Alternating Devils Press
Note: Score is total Devils Press
C. |Barbell option| 20 minute EMOM of:
25 Double Unders/25 Jumping Jacks
remaining time Shoulder to overhead
Note: Score is total Shoulder to overhead
be comfortable with the uncomfortable…
Mobility: 8 January 2021
"ZOOM-IN" in at 08:00 h.to join your Coach and fellow athletes live! Don't worry if you missed out... All sessions will be recorded.
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
WOD: 9 December 2020
A. Deadstop Deadlift
6 | 2 | 2"
B. 15 minute Alternating EMOM of:
1st minute: 10 - 20 Toes to Bar
2nd minute: 25 - 50 Double Unders
3rd minute: 4 Squat Clean
4th minute: Rest
LET’S GET PHYSICAL
WOD: 3 December 2020
A1. Barbell Box Step Ups
5 | 12 | 2"
A2. Strict Pull Ups
5 | ME
B. 20 minute Alternating EMOM of:
1st Minute : 16/13 Ski Erg Calories
2nd Minute : 3/2 Rope Climbs
3rd Minute: 20 Ab Mat Sit Ups
4th Minute: 80 Double Unders
5th Minute : Rest
note: Athlete to work for 50 seconds max
LET’S GET PHYSICAL
WOD: 30 September 2020
A. 14 minute window to find a heavy rep for the day of:
Power Clean
B. 8 minute EMOM Power Clean 80% of Part A
2 x Power Clean 80% of Part A
C. 4 Rounds of 2 minutes on/ 2 minutes off, of:
18/15 Cal Ski Erg
Max Effort Burpee Box Jump Over in remaining time
Started from the PVC...
Oui Lift: 30 September 2020
Weightlifting Wednesday from 17:30-18:30 and from 18:30-19:30 h.
With our favorite Frenchie! Coach Fabien.
LET’S GET PHYSICAL
BUDDY WOD Saturday: 15 August 2020
BUDDY-UP!
38 minute AMRAP of:
4 Rope Climbs
16 Sandbag Over Shoulder
32 Burpee Box Jump Overs
64 Alternating Dumbbell Hang Snatch
One Buddy Running 200m at all times.
Just lift odd shit
Strongman: 15 August 2020
A. Leg less Rope Climb
EMOM 1 Climb (7 m)
B. Bench Press
3 | 3-5 | 3" in tempo C-1-1-1
C. Buddy WOD, for time:
- 50 Tire Flips
- 50 Dumbbell Thrusters
- 100 m Sled Drag Backwards with Dumbbells in tire
- 50 Strict Pull-ups
- 50 Dips
LET’S SET THE BAR
Benchmark: 25 July 2020
Marconi
For time (with a partner)
Row 2.382 meter
Then, 20 rounds of:
11 Toes to Bar
20 Air Squats
16 Kettlebell Swings 24/ 16 kg
One partner works while the other rests. Break up the work between partners as needed.
Just lift odd shit
Strongman: 25 July 2020
A. Atlas Stone to Shoulder with Partner
Warm-up to a heavy rep, then:
10 minute EMOM: 6 Stone to Shoulder
note: you go, I go
B. Back Squat
3 | 3-5 | 3" in tempo 3-1-1-1
C. Buddy WOD
10 Rounds for time of:
- 10 Dips
- 10 Strict Pull-ups
- 100 m Sandbag Bearhug Walk
LET’S GET PHYSICAL
WOD: 10 July 2020
For time of:
30 Power Snatches 50/ 35 kg
30 Power Clean and Jerks 50/ 35 kg
30 Thrusters 50/ 35 kg
note: perform 5 Bar Facing Burpees, every minute on the minute, starting on 0:00
WHOOP WHOOP!
Back inside WOD: 5 July 2020
A. Kettlebell Turkish Get Up
6 | 3 | 2 "
note: 3 left/ 3 right
B. 20 minute alternating EMOM of:
1st Minute: 50 m Double Kettlebell Farmers Carry
2nd minute: Bearhug Sandbag Hold
3rd minute: 50 m Double Kettlebell Front Rack Walk
4th minute: Sandbag Over Shoulder
5th minute: Rest
WHOOP WHOOP!
We're BACK IN-SIDE WOD: 1 July 2020
A. 7x 2 EMOM of:
1 Power Clean + 1 Hang Clean + 1 Squat Clean
B. 16 minute AMRAP of:
50 Double Unders
10 Power Cleans 60/ 40 kg
10 Box Jump Overs 24/ 20 kg
10 Power Cleans 60/ 40 kg
LET’S GET PHYSICAL
BOX-OUt WOD: 7 June 2020
A. 11 minute EMOM ascending ladder of:
1 strict HSPU (+1 rep every minute)
1 strict Toes to Bar (+1 rep every minute)
3 minute rest
B. 11 minute EMOM ascending ladder of:
1 Double Kettlebell Front Rack Squat 24/ 16kg
2 Hollow Rocks (+2 reps every minute)
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
