CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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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: 25 September 2021
Buddy WOD
AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time
Just lift odd shit
Strongman: 25 September 2021
A. Deadlift Find your 1RM
B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R
C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg
LET’S GET PHYSICAL
WOD: 12 September 2021
A. KB Windmill 3 | 6 L + 6 R | '90
B. 12 minute Kettlebell Complex ladder, increasing in reps:
1 L + 1 R - 2 L + 2 R - 3 L + 3 R ... of:
1 Russian KB Swing
1 KB Clean
1 KB Squat
1 KB Press
1 KB Snatch
LET’S GET PHYSICAL
WOD: 28 August 2021
In Partners 40 minute AMRAP of
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note : Complete Entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch
3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press
5 | 5 | 3"
20 min AMRAP of:
Week 47
LET’S GET PHYSICAL
WOD: 28 August 2021
BuddyWOD
40 minute AMRAP of:
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note: Complete entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch 3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press 5 | 5 | 3"
C. Buddy WOD
20 min AMRAP of:
- 10 sandbag Squats
- 20 m Sandbag Walk
- 30 sec Ski-erg for Cal
Note: Yo do a round, I do a round
Score = total Calories
LET’S GET PHYSICAL
WOD: 20 August 2021
A. 20 minute AMRAP of:
2 Ring Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32/24 kg
Level 3 - Rx
Level 2 - 1 RMU/4 HSPU/24 and 16 kg KB
Level 1 - 2 Strict Pull Ups/4 HSPU/24 and 16 kg KB
B. 2 minute AMRAP of:
Echo Bike Calories
LET’S GET PHYSICAL
WOD: 15 August 2021
30 minute AMRAP of:
100 Double Unders
50 Cal Ski/50 Cal Echo Bike
40 Push Ups
30 Kettlebell Swings
20 Burpees
10 Wall Walks
LET’S GET PHYSICAL
WOD: 10 August 2021
A1. Alternating Leg Front Rack Box Step Up 5 | 6 - 8 (each leg) | 0"
A2. Banded Pull Aparts 5 | 20 | 3"
B. 15 minute Alternating EMOM of:
1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: 20 second Handstand Hold
Power-Up
Powerlifting: 10 August 2021
A. Snatch Pull 5 | 3 | 2"
B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1
C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90
It’s Gymnasty
Gymnastics: 10 August 2021
Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |
Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg
Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)
Finsher
Tabata Hollow Body/ Superman Hold
LET’S GET PHYSICAL
WOD: 27 July 2021
A. EMOM Muscle Snatch + 2 Snatch Balance 5 | 1 | 1"
B. Snatch Pull + 2 Snatch 5 | 1 | 2"
C. 15 minute Alternating EMOM of:
1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: Rest
It’s Gymnasty
Gymnastics: 27 July 2021
Power-Up
Powerlifting: 27 July 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press 7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up 3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"
LET’S GET PHYSICAL
WOD: 25 July 2021
A. Turkish Kettlebell Get Ups
6 | 3L + 3R | 3"
B. 3 Rounds of:
0:00 - 3:00 400m Run then max effort Double Unders
3:00 - 4:00 Double DB/KB Thrusters
4:00 - 5:00 Pull Ups
5:00 - 6:00 Rest
note: Score is total of Reps on your Double Unders, Thrusters and Pull Ups combined
LET’S GET PHYSICAL
WOD: 22 July 2021
A1. Bench Press 5 | 8 | 0"
A2. Double Dumbbell Overhead Hold 5 | 30 - 45 secs | 2"
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Ski Erg Calories
2nd minute: Double Kettlebell Front Rack Walk
3rd minute: Echo Bike Calories
4th minute: Heavy Sled Drag
Power-Up
Powerlifting: 22 July 2021
A. Front Squat 3-5 | 3-5 | 3" in tempo 4-0-1-1
B. Deadlift 1-3 | 5-8 | 3" in tempo 4-1-1-1
C1. Bench Press 3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
