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: 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 SET THE BAR
Benchmark: 18 July 2021
Helen
A. 3 Rounds for time of:
400 m Run
21 Kettlebell Swings 24/16
12 Pull Ups
rest 5 minutes
B1. Weighted Pull Ups 5 | 5-8 | 0"
B2. Weighted Dips 5 | 5-8 | 3"
Buddy Up! It's Saturday...
WOD: 10 July 2021
Buddy WOD
Make groups of 3 pax.
40 minute AMRAP of:
4000/ 3500 m Ski Erg
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups
then
4000/3500 m Row
*Every time you switch complete a 200 m Sandbag Run
then in remaining time
Max effort Ski Erg for Calories
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups
Just lift odd shit
Strongman: 10 July 2021
A. Muscle Clean + Strict Press Find a heavy rep in 15 minutes
B. Zercher Squat
3-5 | 3-5 | 3" in tempo 4111
- 6-10 Dumbbell Bench Press @AHAP
- 20 Russian Kettlebell Swings 32/24kg
- 25 m Overhead carry L
- 25 m Overhead Carry R
note: you do a full round, i do a full round
LET’S GET PHYSICAL
WOD: 31 May 2021
A. Front Squat 4 | 6 | 3"
Note: 89% of previous 4 rep max
B. 14 minute AMRAP of:
15 Kettlebell Swings 32/24 kg
10 Wall Ball 20/14 plds
15 Box Jumps 24/20 "
10 Wall Ball 20/14 plds
LET’S GET PHYSICAL
WOD: 24 May 2021
Buddy WOD
34 minute AMRAP of:
4000/3500 m Row Buy in,
then in remaining time perform an AMRAP of:
20 Burpee Box Jump Overs 24/20"
30 Knees to Elbow/Hanging Knee Raises
40 Double Dumbbell Shoulder to Overhead
50 Kettlebell Swings 24/16 kg
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
