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 September 2021
A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%
B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:
0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans
6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans
12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean
18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean
It’s Gymnasty
Gymnastics: 28 September 2021
Week 52
Power-Up
Powerlifting: 28 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Seal Row 3-5 | 10 | '90 in temp 3-0-1-3
C1. Romanian Deadlift 3 | 10 | '60
C2. Dumbbell Press 3 | 10 | '60
LET’S GET PHYSICAL
WOD: 27 September 2021
A1. Kneeling one Arm KB Press 2-4 | 8L + 8R| '0
A2. Bent over one arm KB Row 2-4 | 12L + 12R| 2"
B. For time:
20 Cal Row
30 Toes-to-Bars
40 Single-arm Dumbbell Snatches
50 Dumbbell Box Step-overs
40 Single-arm Dumbbell Snatches
30 Toes-to-Bars
20 Cal Row
LET’S GET PHYSICAL
WOD: 25 September 2021
Buddy WOD
AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time
Just lift odd shit
Strongman: 25 September 2021
A. Deadlift Find your 1RM
B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R
C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg
LET’S GET PHYSICAL
WOD: 23 September 2021
A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds
B. 10 EMOM of: 1 (Legless) Rope Climb
C. For distance:
4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg
score: total meters
Power-Up
Powerlifting: 23 September 2021
A. Power Clean 5 | 2 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Push-ups 2 | ME | '90
LET’S GET PHYSICAL
WOD: 21 September 2021
A. Back Squat 3-5 | 3-5 | 3" in tempo 1-0-1-0
B. 5 Rounds of:
3 Muscle Ups
6 Handstand Push Ups
9 High Box Jumps @70/ 60 cm
Power-Up
Powerlifting: 21 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Bent Over Row 3-5 | 10 | '90 in temp 3-0-1-3
C1. Romanian Deadlift 3 | 10 | '60
C2. Alternating Dumbbell Press 3 | 20 | '60
It’s Gymnasty
Gymnastics: 21 September 2021
Week 51
LET’S GET PHYSICAL
WOD: 19 September 2021
A1. Bench press 2-4 | 8-12 | 0 in tempo 1-0-X-0
A2. Gorilla rows 2-4 | 8-12 | '180 in tempo 1-0-X-0
B. 4 Rounds for time:
60 Double Unders
30 Walking Lunges
15 Dumbbell Shoulder to Overhead 22,5/ 15 kg
LET’S GET PHYSICAL
WOD: 18 September 2021
A. 18 minute EMOM (3x 6 minute EMOM's, every minute increase weight) of:
0-6 minutes
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans
6-12 minutes:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans
12-18 minutes of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean
B. You do 1 Round, I'll do 1 Round
20 Rounds of:
5 Burpees over the Bar
5 Clusters (Clean into a Thruster) 60/40 kg
Just lift odd shit
Strongman: 18 September 2021
A. Deadlift 3 | 1-3 | 3-5"
B. Atlas Stone to Shoulder
10min EMOM:
1th min: Buddy 1 ME
2nd min: Buddy 2 ME
C. BuddyWOD:
5 Rounds for time
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP
LET’S GET PHYSICAL
WOD: 17 September 2021
A. *21*15*9* Reps for time of:
DB Devils Press 22,5/ 15kg
Chest to Bar Pull-ups
DB Box Step-Overs 60/ 50 cm
*= 50 Double Unders
B. Finisher... In groups of 4 athletes:
3-4 rounds of:
1 minute ME Cal. Echo Bike
1 minute rest
1 minute ME Cal. Ski-erg
1 minute rest
LET’S GET PHYSICAL
WOD: 16 September 2021
A. Empyt Barbell Drills
B. Snatch Tech work:
1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position
C. Snatch Waves
Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%
Power-Up
Powerlifting: 16 September 2021
A. Clean Pull + Power Clean 5 | 1+1 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Dips 2 | ME | '90
LET’S SET THE BAR
Benchmark: 15 September 2021
Always Remembered
For Time (with a Partner)
Cash-In: 2001 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)
Cash-Out: 2977 meter Row
Note: 1 Bearcomplex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
