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: 18 June 2022
"Poncho"
6 Rounds for Time (with a Partner)
Partner A:
6 Overhead Squats (135/95 lb)
6 Front Squats (135/95 lb)
6 Back Squats (135/95 lb)
Partner B:
6 Burpee Box Jump Overs (24/20 in)
Switch after every round.
LET’S GET PHYSICAL
WOD: 14 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. for time:
buy in: 100 double unders
3 rounds of:
21 Cal on the Ski-erg
15 ground to overhead 50/35 kg
9 handstand push-ups
buy out: 100 double unders
Power-Up
Powerlifting: 14 June 2022
A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
5/5 reps @ 65/65%
5/5 reps @ 70/70%
5/5 reps @ 75/70%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo C-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo C-1-X-1
C1. Decline Dumbbell Floor Press 3 | 3-5 | '90 in tempo C-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo C-1-X-3
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: 7 June 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. 6 rounds of:
1 minute on/ 1 minute off, of:
9-7 cal ski-erg
max effort shoulder to overhead 40/30 kg
Power-Up
Powerlifting: 7 June 2022
A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
3/4 reps @ 70/75%
2/4 reps @ 80/80%
2/4 reps @ 90/85%
1 @ 95%
* 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 Press 3 | 3-5 | '90 in tempo 3-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo 3-1-X-1
LET’S GET PHYSICAL
WOD: 1 June 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 3 | 3-5 | 3"
C. 3 rounds of:
1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups
rest 2 minutes
4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups
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: 25 May 2022
A. 10 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 3 | 3-5 | 3"
C. 4 rounds of:
3 minutes row for cal
2 minutes ski-erg for cal
1 minute rest
LET’S GET PHYSICAL
WOD: 24 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. 5-10-15-20-15-10-5 reps for time of:
Wallballs
Pullups
alt. DB Snatches 22,5/ 15 kg
It’s Gymnasty
Gymnastics: 24 May 2022
Focus on: ....
Power-Up
Powerlifting: 24 May 2022
A. Back Squat/ Front Squat*
5/5 reps @ 70/65%
5/4 reps @ 80/75%
2/4 reps @ 85/80%
3/4 reps @ 90/85%
1 @ 100%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 5 | 3-5 | 0" in tempo C-1-X-1
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"
LET’S GET PHYSICAL
WOD: 18 May 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 4 | 3-5 | 3"
C. 21-15-9 reps for time of:
Cal row
Toes to Bar
Squat cleans 60/40 kg
LET’S GET PHYSICAL
WOD: 17 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. 10 rounds for time of:
3 Snatches 60/ 40 kg
3 Burpees over the bar
Power-Up
Powerlifting: 17 May 2022
A. Back Squat/ Front Squat*
6/5 reps @ 70/65%
6/4 reps @ 80/75%
3/4 reps @ 90/80%
2/4 reps @ 95/80%
* First all Back Squat Sets, Then Front Squat
B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"
It’s Gymnasty
Gymnastics: 17 May 2022
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
