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: 17 November 2020
A. Strict Press
7 | 4 | 2"
B. 14 minute AMRAP of:
10 Burpee Box Jump Over 24/ 20"
10 Kettlebell Snatch (R) 24/ 16 kg
10 Kettlebell Snatch (L) 24/ 16 kg
20 Goblet Squats 24/ 16 kg
20 Push Ups
It’s Gymnasty
Gymnastics: 17 November 2020
A. Tabata Hollow Body
B. Reach Backs (to the wall)
4 | 10 | 1"
C. Kick-up into handstand
5 | 3 | 1"
D. Weight Shifts (into Shoulder Taps)
3 | 8 (4L+4R) | 2"
E. KB Shoulder Press
3-5 | 5-8 | 2"
Power-Up
Powerlifting: 17 November 2020
A. Back Squat
3-5 | 1-3 | 3" in tempo 4-1-X-1
B. Press
3-5 | 3-5 | 3" in tempo 3-1-X-1
C1. Push-up
3 | 6-10 | '90 in tempo 3-0-1-0
C2. Bird Dog Row
3 | 6-10 | '90 in tempo 3-0-1-0
LET’S SET THE BAR
Benchmark: 1 August 2020
Buddy WOD - Saturday!
For time:
5.000 m Row
100 Power Cleans 60/ 40 kg
50 Synchronised Bar Facing Burpees
100 Shoulder to Overhead 60/ 40 kg
50 Synchronised Bar Facing Burpees
Badger
At 14:45 h. we'll be kicking of with your chosen Hero WOD of the month!
3 rounds for time of:
800 m Run
30 Squat Cleans 95/65 lbs
30 Pullups
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
The "Badger" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 19, 2007 (071219).
source: CrossFit
Just lift odd shit
Strongman: 1 August 2020
A. Turkisch Get-up
5 | 1L+1R | '90
B. Bench Press
3 | 3-5 | 3" in tempo C-1-1-1
C. Buddy WOD
50-40-30-20-10 reps for time of:
- Kettlebell Snatch L 24/ 16 kg
- Kettlebell Snatch R 24/ 16 kg
- Sandbag Squats
LET’S GET PHYSICAL
WOD: 18 July 2020
Buddy WOD Saturday!
34 minute AMRAP of:
13 Push Ups
5 Deadlifts 100/ 70 kg
13 Box Jumps
5 Bar Muscle Ups
13 Plate Overhead Lunges 20/ 15 kg
note: Modified CrossFit Benchmark WOD Mcghee
Just lift odd shit
Strongman: 18 July 2020
A. Turkish Get-up
5 | 3L+3R | '90
B. Back Squat
3 | 3-5 | 3" in tempo 3-1-1-1
C. Buddy WOD
42-15-9 Reps of:
- Kettlebell Snatch L 24/ 16kg
- Kettlebell Snatch R 24/ 16kg
- Sandbag Squats
LET’S GET PHYSICAL
HOME WOD: 28 April 2020
Option A - Barbell ("ZOOM-IN" at 12:30 h.)
For time:
100 Hang Snatch
100 Overhead Squat
Every 2 minutes including 0:00 perform 8 Burpees!
Option B- Dumbbell or Kettlebell ("ZOOM-IN" at 18:30 h.)
For time:
100 Dumbell/ Kettlebell Snatch (5R/5L)
100 Dumbbell/ Kettlebell Goblet Squat
Every 2 minutes including 0:00 perform 8 Burpees!
Option C - Bodyweight
For time of:
100 Chair Dips
200 Mountain Climbers
Every 2 minutes including 0:00 perform 10 Burpees!
be comfortabele with the uncomfortable…
Mobility: 28 April 2020
"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!
can't go wrong when being strong...
StrongwithPerry: 28 April 2020
"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
WOD: 28 December 2019
TEAM WOD
30 minutes in Groups of 3 pax:
12 Dumbell Devils Press 22.5/15 kg
24 Dumbbell Box Step Overs 22.5/15 kg
48 Alternating Dumbell Snatch 22.5/15 kg
96 Double Unders
note:
- One member of team to be on the ski erg for the entire workout
- Score is total calories performed on ski erg + total reps perfomed of Dumbbell work
Just lift odd shit
Strongman: 28 December 2019
A. Kettlebell Snatch
Find a heavy set in 15 min, then:
21-15-9 reps L+R 24/16 kg
B. Bench Press
3 | 3-5 | 3" in tempo C-0-X-1
C. Buddy Back Squat Kalsu
- 100 Back Squats @ 75% 1RM
- EMOM You go, I go Breathing Squat Style
D. Death Hang Competition
Who can hang the longest time on the Bar
LET’S GET PHYSICAL
WOD: 23 November 2019
Buddy WOD
30 minute AMRAP of:
20 Sandbag Squats
30 Kettlebell Swings 32/24 kg
40 Push Ups
50 Toes to Bar
60 Calorie Row
Just lift odd shit
Strongman: 23 November 2019
A. Kettlebell Snatch
Find your best and heaviest Snatch in 15 minutes
B. Back Squat
3 | 1-3 | 3” in tempo 4-1-X-1
C. Buddy WOD
Descending ladder 20-18-...2 of:
- Kettlebell Snatch 24/16 kg
- Cal Ski-erg
- Double Kettlebell Squats 24/16kg
LET’S GET PHYSICAL
WOD: 19 October 2019
Buddy WOD, you go - I go
For time of:
100 Bar Facing Burpees
80 Kettlebell Snatch 24/16 kg
60 Overhead Squats 60/40 kg
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
20 Bar Muscle up
40 Double Kettlebell Hang Clean and Jerks 24/16 kg
60 Overhead Squats 60/40 kg
80 Kettlebell Snatch 24/16 kg
100 Bar Facing Burpees
Just lift odd shit
Strongman: 19 October 2019
A. Cluster
Find your 1RM
Then perform a Cluster + Thruster 5 | 1 | 2” @90%
B. Bench Press
3 | 3-5 | 3” in tempo 3-0-X-1
C. Buddy Wod
3 Rounds for time of:
- 10 Atlasstone to Shoulder
- 20 Dumbbell Shoulder to Overhead 22,5/15 kg
- 25m Sled Drag Forward @BW
- 25m Sled Drag Backward @BW
LET’S GET PHYSICAL
WOD: 28 September 2019
Partner Wod
30 rounds for time of:
10 Dumbbell Front Squat 22.5/15 kg
20 Calorie Row
note: Each partner does a full round
Just lift odd shit
Strongman: 28 September 2019
A. Power Clean + Push Press
Find 1RM, then 5 | 2 | 2” @ 90%
B. Front Squat
3-5 | 3-5 | 3” in tempo 3-0-X-1
C. Buddy Wod
Descending ladder from 10-9-...1
- Kettlebell snatch Left 24/16kg
- Kettlebell snatch Right
- Cal ski-erg
Note: you do one round, I do one round
LET’S GET PHYSICAL
WOD: 29 July 2019
A. 16 minutes to establish a heavy complex for the day:
2 Power Clean (Touch and Go) + 2 Push Jerk
B. 2 round for reps 1:30 on/ 0:30 off:
1. Kettlebell Snatch 24/20 kg
2. Rope Climb
3. Kettlebell Box Step Ups 24/20 inch
4. Ab-Mat Sit Ups
LET’S GET PHYSICAL
WOD: 20 July 2019
In teams of 3, 3 rounds for time of:
12 Rope Climb Ascents
60 Back Squats 60/40 kg
400 m Run (together)
note: once Barbell is picked up it can't hit the ground until final rep completed
Just lift odd shit
Strongman: 20 July 2019
A. Farmer Handle Deadlift
3 | 3-5 | 3” in tempo C-1-1-1
B. 21-15-9 of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R 24/16kg
C. Bench Press
Overload stripping Method
2 | 60 | 5-8” in tempo C-0-C-0
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
