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: 17 June 2022
"Eva"
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-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: 21 May 2022
Buddy WOD: you go - I go
In teams of 3 athletes, for 7 rounds of:
1 minute ME cals ski-erg
1 minute ME hand released push ups
1 minute ME US kettlebell swings
rest 2 minutes
LET’S SET THE BAR
Benchmark: 15 April 2022
A1. ring rows 3 | 8-12 | 0" in tempo 2-1-x-1
A2. (ring) dips 3 | 8-12 | 0" in tempo 2-1-x-1
A3. hollow body holds 3 | ME | 2"
"Helen"
3 Rounds For Time
400 meter Run
21 US Kettlebell Swings 24/16 kg
12 Pull-Ups
LET’S GET PHYSICAL
WOD: 12 April 2022
A. Kneeling KB/DB press 3 |5-8| 2"
B. for time:
buy in 150 Double Unders
50 alternating Kettlebell Snatches 24/16 kg
50 Box Jumps
50 alternating Kettlebell Snatches
buy out 150 Double unders
It’s Gymnasty
Gymnastics: 12 April 2022
Tech/ Skill work on:
Ring MU practice
-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow
If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)
Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds
WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs
Power-Up
Powerlifting: 12 April 2022
A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%
B. Snatch 5 | 1 | '90 @ 75-80%
C. Back Squat/ Front Squat*
10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat
D1. Pull-up 3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90
LET’S GET PHYSICAL
WOD: 10 March 2022
A. Kettlebell Windmill 2 | 5L + 5R| '60
B1. Seated on 1 knee Kettlebell Presses 3 | 5-8 | 0"
B2. Bent over KB Row 3 | 8-12 | 2"
C. 5 rounds for time T.C. 18 minutes
30 Double Unders
20/14 Cal Row
10 DB Snatches 22.5 kg/15 kg
5 Burpee Box Jump Overs
Power-Up
Powerlifting: 10 March 2022
A) Power Clean + Push Press + Jerk 5 | 1+1+1| '90
B) Speed Squat 8-12 | 3 | '60 @ 50%1RM
C1) Bench Press 3 | 5-8 | '90
C2) Bulgarian Split Squat 3 | 5-8L/R | '90
LET’S GET PHYSICAL
WOD: 25 February 2022
A. Split Squat 2 | 8L + 8R | '90
B. For time *21*15*9* reps of:
21 Kettlebell Snatches Left arm 24/16 kg
21 Overhead Kettlebell Walking Lunges Left arm
21 Kettlebell Snatches Right arm
21 Overhead Kettlebell Walking Lunges Right arm
etc.
* = 1 Rope Climb Ascent 7-5 m.
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The OPEN is here!
We'll be kicking of with the Open WOD 22.1 at 18:30 h!
make sure you registered and reserved a spot. Good luck to all athletes out there, participating!
LET’S GET PHYSICAL
WOD: 20 February 2022
A. Romanian Deadlift 3 |8| 2"
B. For time:
Row 2,000 meters
75 kettlebell swings
Ski-erg 1,000 meters
60 wall-ball shots
Run 800 meters
45 pull-ups
LET’S SET THE BAR
Benchmark: 12 January 2022
A.Clean Complex in Clustersets of 3 | 5x1 '20 | 3"
1 High Hang Clean
1 Hang Clean
1 Front Squat
"Helen"
B. 3 rounds for time of:
400 m Run
21 Kettlebell Swings
12 Pull-ups
LET’S GET PHYSICAL
WOD: 11 January 2022
A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"
B. 5 Rounds for time of:
2x 100 m Double Kettlebell Front Rack Carry
25 Squats
20 Push-ups
15 Knees to Elbows
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
