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: 26 July 2022
A. Front Squat 3-5 | 3-5 | 3"
B. 3 rounds each for time of:
30 cal row
30 wallballs
30 burpees over the rower
rest 2 minutes between rounds
Power-Up
Powerlifting: 26 July 2022
A. Slow Snatch Pull + Power Snatch
Work on Technique and Challenge yourselves with weight for 15 min
B. Back Squat
3 | 2-5 | 3" in tempo 4-2-X-1
C1.
Week 43
It’s Gymnasty
Gymnastics: 26 July 2022
Week 43
LET’S GET PHYSICAL
WOD: 2 May 2022
A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch
B. 3 rounds for time of:
Row 500 meters
21 hang power snatches 40/25 kg
LET’S GET PHYSICAL
WOD: 14 April 2022
A. 20 minutes of Snatch Complex work of:
1 Hang Snatch
1 Overhead Squat
1 Squat Snatch
B. 3 rounds for time of:
Row 500 meters
21 hang power snatches 35/25 kg
Power-Up
Powerlifting: 14 April 2022
A. 1.5 Deadlift 3 | 5 | 3"
B. Bench Press 10 | 3 | 2"
C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thrust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90
It’s Gymnasty
Gymnastics: 14 April 2022
Tech/Skill work on:
Handstand walk practice
Spend 10 minutes on hsw drills
Scale: kick to handstand+handstand hold drills
Butterfly pull up/ ctb practice
Spend 6min. on butterfly practice
Strength:
Max set: pull up/ ctb/ bar MU
If no more than 8 kipping pull ups:
Then work on strict/ assisted pull up
2'rest
Every 90 sec. x 6 sets:
50-60% of max reps
WOD:
4' AMRAP
20/15 cal row - 5 wall walks - max reps TTB
1' rest
4' AMRAP
20 TTB - 20/15 cal row - max reps wall walks
1' rest
4' AMRAP
5 wall walks - 20 TTB - max cal row
LET’S GET PHYSICAL
WOD: 7 April 2022
A. Snatch Complex of:
1 Snatch Grip Deadlift
1 Power Snatch
B. 25 minute EMOM
1 Hang Squat Snatch
Power-Up
Powerlifting: 7 April 2022
A. Front Squat Build up to 1 RM
B. 1.5 Deadlift 5 | 5 | 3"
C. Bench Press 10 | 3 | 2" @ 80%
D1. Split Squat 3 | 5L/R | '90
D2. Hip Thrust 3 | 5 | '90
D3. Kneeling Dumbbell Press 3 | 3-5L/R |'90
LET’S GET PHYSICAL
WOD: 5 April 2022
A. (weighted) Pull-ups 3| ME | 3" in tempo 1-1-X-1
B. (weighted) Dips 3 | ME | 3" in tempo 1-1-X-1
C. 5 rounds of:
10 Deadlifts 100/80 kg
200 m Run
Power-Up
Powerlifting: 5 April 2022
A. Power Snatch
Find your 1RM
B) Back Squat
2 reps @ 80%1RM
1 rep @ 86%1RM
4+ reps @ 92,5%1RM
C1. Press
3 | 5 | 2"
C2. Chin-up
3 | 5 | 2"
Week 27
LET’S GET PHYSICAL
WOD: 29 March 2022
A. Snatch technique work
B. 2 Snatch waves of 7 sets of 1 rep
build up in weight, rest as needed between reps and sets
Power-Up
Powerlifting: 29 March 2022
A) Power Snatch 3 | 1-3 x 1 | '30-'40 | 2" @ 85-90%1RM
B) Back Squat
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM
C1. Press 4 | 5 | 2"
C2. Chin-up 4 | 5 | 2"
It’s Gymnasty
Gymnastics: 29 March 2022
STRENGTH/ CORE
12' EMOM alt.
1. 20 V-ups
2. 20 back extensions
3. 30'' L-sit hold
4. 30'' plank hold
SKILL
Butterfly pull up/CTB practice
WOD
AMRAP 4'
4 bar muscle ups /8 CTB
8 kipping HSPU
Rest 1'
AMRAP 4'
4 bar muscle ups
35 double unders
Rest 1'
AMRAP 4'
4 bar muscle ups
8 kipping HSPU
LET’S GET PHYSICAL
WOD: 22 March 2022
A. Front Squat 3-5 | 3-5 | 3"
B. 5 rounds for time of:
21 Wallballs
15 T2B
9 Clean & Jerks 80/50 kg
It’s Gymnasty
Gymnastics: 22 March 2022
Week 12
Power-Up
Powerlifting: 22 March 2022
A) Segment Power Snatch 5 | 2 | '90 @ 70%1RM
B) Back Squat
5 reps @ 80%1RM
4 reps @ 87,5%1RM
3 reps @ 95%1RM
C1. Press 4 | 5 | 2"
C2. Chin-up 4 | 5 | 2"
LET’S SET THE BAR
Benchmark: 11 March 2022
A. Snatch Complex of:
1 Snatch grip Deadlift
1 Power Snatch
1 Hang Snatch
"The Open 22.2"
B. For Time
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps of:
Deadlifts (225/155 lb)
Bar-Facing Burpees
Time Cap: 10 minutes
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The last Open workout 22.3!
We'll be kicking off at 18:30 h. make sure you signed up.
Afterwards BBQ and PARTY!!!
#workhardrelaxharder
LET’S GET PHYSICAL
WOD: 1 March 2022
A. Superset of Strict Handstand Push-ups vs strict Pull-ups 3-5 | ME + ME| 2"
B. 4 rounds a la Fight gone bad style of:
1 minute of Box Jump-overs
1 minute of Ski-erg ME Cals
1 minute of Push Presses 20/15 kg (barbell only)
1 minute of Abmat Sit-ups
1 minute of Row
1 minute rest bewteen rounds
Power-Up
Powerlifting: 1 March 2022
A) Snatch Pull + Power Snatch + Overhead Squat 5 | 1+1+2 | '90
B) Back Squat
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
C1. Press 4 | 5-8 | '90
C2. Pull-Up 4 | 5-8 | '90
LET’S GET PHYSICAL
WOD: 21 January 2022
A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*
B. 7x 2 Hang Snatches
C. 15 minute EMOM of:
1st minute: 5-8 Power Snatches
2nd minute: 10-15 V-ups
3rd minute: 50 Double Unders
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
