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: 2 October 2022
A. Hang Power Clean 8 | 5 | 90"
*Note building to a heavy set of 5
B. In Partners 6 rounds of 2 minutes on/2 minutes off of :
Partner 1 - 15 Bench Press AHAP
Partner 2 - Heavy Sled Drag
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: 22 September 2022
A. 5 Rounds for Quality of
8L/8R 1/2 Kneeling Dumbbell Press
20 Plate Halo
8L/8R 1/2 Kneeling Dumbbell Press
* Commence a new set every 3:00
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 45 second Sandbag Carry
3rd minute : 12 - 16 Cal Ski Erg
4th minute - Rest
LET’S GET PHYSICAL
WOD: 13 September 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. Handstand Technique Work
*Experienced athletes to work on HS holds
C. 12 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
Power-Up
Powerlifting: 13 September 2022
It’s Gymnasty
Gymnastics: 13 September 2022
Week 50
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: 6 September 2022
A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here
B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls
Power-Up
Powerlifting: 6 September 2022
A. Back Squat 10minute EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
It’s Gymnasty
Gymnastics: 6 September 2022
Week 49
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: 30 August 2022
A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week
B. 2 Rounds for time of
30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes
Power-Up
Powerlifting: 30 August 2022
A. Back Squat 10min EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
It’s Gymnasty
Gymnastics: 30 August 2022
STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes
SKILL
8min bar MU/ CTB/
pull up practice for the wod
WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'
For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups
☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB
LET’S GET PHYSICAL
WOD: 26 August 2022
5 Rounds of 4 minutes on 2 minutes off
15 HSPU
9 Double Dumbbell Devils Press 22.5/20 kgs
50 Double Unders
then in remaining time max effort Wall Balls
*Athletes to have at least 1 minute of wall balls
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
