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: 27 September 2022
A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max
B. 3 Rounds for time of
25 m Double DB/KB Front Rack Lunge
25 Pull Ups
Power-Up
Powerlifting: 27 September 2022
A. Back Squat 3 | 3-5x1 | '30-40 | 3-5" @ 90%
B1. Bench Press 3 | 2-5 | 3"
B2. Seal Row 3 | 10 | 2" in tempo C-1-X-3
C1. Double Kettlebell Snatch 3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90
It’s Gymnasty
Gymnastics: 27 September 2022
LET’S GET PHYSICAL
WOD: 21 September 2022
A. Pause Hang Power Clean 5 | 5 | 3"
B. 14 Minute AMRAP
50 Double Unders
25/20 Calorie Row
10 Double Kettlebell Hang Clean and Jerk 24/16
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: 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: 1 September 2022
A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"
B. 20 minute Alternating EMOM of
1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4
Power-Up
Powerlifting: 1 September 2022
A. Front Squat 2 | 5-7 x 1 | '30 | 3" @ 85%
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: 1 September 2022
STRENGTH
For quality
12/9/6/3
strict HSPU
strict TTB
14' TC
SKILL
10min hsw practice
WOD
2 sets each for time:
10 TTB
10 pistols
2 rope climbs
10m HSWalk
2 rope climbs
10 pistols
10 TTB
Rest 3' between sets
☆ Scale 10m hsw with 4 wall walks
LET’S GET PHYSICAL
WOD: 29 August 2022
A. Back Squat 6 | 5 | 3"
*Intent is to complete sets at 80% of 7 rep max
*Deload Week
B. 15 minute AMRAP with Ascending Reps
3,6,9,12...
Kettlebell Swing 24/20"
Wall Ball
Burpee to Target
LET’S GET PHYSICAL
WOD: 25 August 2022
A1. Close Grip Bench Press 4 | 12 | 0"
A2. Plate Halo 4 | 20 | 0 "
A3. Bentover Double Kettlebell Rows 4 | 12 | 3 "
C. 20 Minute EMOM of
1st minute - 45 Seconds of 10m Shuttle Runs
5th minute - 45 seconds strict Pull Ups/Elevated Feet Ring Rows
3rd minute - 45 seconds Echo Bike
4th minute - 45 seconds Weighted Russian Twists
5th minute - 45 Seconds Calorie Row
Power-Up
Powerlifting: 25 August 2022
A. Pause Front Squat + Front Squat 5 | 1+1 | 3" @ 80-85%
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"
LET’S GET PHYSICAL
WOD: 21 August 2022
A. Row 3000m for time
B. 15 Minute EMOM of
1st minute: Ring Muscle Up 1 - 6
2nd minute:12 Alternating DB Snatch (Heavy)
3rd minute: 12 - 16 Cal Echo Bike
4th minute: Double Kettlebell Front Rack Carry
5th minute: Rest
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
