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: 15 June 2021
A. 7 x EMOM2 of Snatch Pull + 2 Power Snatch + 1 Overhead Squat
Note: Focus is on quality Movement
It’s Gymnasty
Gymnastics: 15 June 2021
Tech/Skill work on:
Kipping pull up
Butterfly pull up / chest to bar
Bar MU
Strength:
Strict pull ups
EMOM for 10 minutes, 50-60% of your max or slow negatives with 2'' hold on top
Conditioning:
For time: 30 Pull ups/ CTB/ Bar MU
note: every time you break perform 10 burpees (choose according to your level- you should be able to do sets of 5)
Power-Up
Powerlifting: 15 June 2021
A. Back Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1
B1. Bench Press 3-5 | 3-5 | 0" in tempo 3-1-1-1
B2. Ring Row 3-5 | 10 | 3" in tempo 3-1-1-1
C2. Split Squat 3 | 5L+5R | '90 in tempo C-1-1-1
C2. Barbell Press 3 | 10 | '90 in tempo C-1-1-1
LET’S GET PHYSICAL
WOD: 11 June 2021
For time:
25 Double Dumbbell Devils Press 22.5/15 kg
50 Box Jump Overs 24/20 "
50 Wall Balls
75 Calorie Row
50 Wall Balls
50 Box Jump Overs 24/20 "
25 Double Dumbbell Devils Press 22.5/15 kg
timecap of 28 minutes
LET’S GET PHYSICAL
WOD: 10 June 2021
A1. Benchpress 5 | 7 | 0"
A2. Single Ring Upright Row 5 | 10 | 0"
A3. Single Leg Dumbbell RDL 6 L/ 6 R | 3"
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st Minute: Farmer's Carry
2nd Minute: Sandbag Bearhug Hold
3rd Minute: Ski Erg Calories
4th Minute: Sled Drag
Power-Up
Powerlifting: 10 June 2021
A. Front Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1
B1. Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 3-5 | 2" in tempo 3-1-1-1
C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Dip 3 | 6-10 | '90 in tempo C-0-1-1
LET’S GET PHYSICAL
WOD: 9 June 2021
A1. Deadlift 5 | 7 | 0"
A2. Half Kneeling DB Press (L) 5 | 10 | 0"
A3. Half Kneeling DB Press (R) 5 | 10 | 0"
B. 14 minute AMRAP, ascending in reps (4, 8, 12 etc.) of:
Deadlift 80/65 kg
Toes to Bar
Alternating Dumbbell Hang Clean and Jerks 22.5/15 kg
LET’S GET PHYSICAL
WOD: 3 June 2021
A1. Benchpress 5 | 7 | 0"
A2. Double Dumbbell Bent Over Row 5 | 10 | 0"
A3. Double Dumbbell Hammer Curl 5 | 10 | 3"
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Echo Bike Calories
2nd minute: 10m Double Kettlebell Front Rack Carry
3rd minute: Sled Drag (Medium Weight)
4th minute: Alternating Leg V Sit Up
LET’S GET PHYSICAL
Powerlifting: 3 June 2021
A. Front Squat 3-5 | 3-5 | 3" in tempo 4-1-1-1
B1. Press 3-5 | 3-5 | 2" in tempo 3-1-1-1
B2. Chin-up 3-5 | 5 | 2" in tempo 3-1-1-1
C1. Romanian Deadlift 3 | 6-10 | '90 in tempo C-0-1-1
C2. Dip 3 | 6-10 | '90 in tempo C-0-1-1
LET’S GET PHYSICAL
WOD: 27 May 2021
A1. Benchpress 5 | 7 | 0"
A2. Half Kneeling DB Press (L) 5 | 10 | 0"
A3. Half Kneeling DB Press (R) 5 | 10 | 0"
A4. Double Dumbbell Bent Over Row 5 | 10 | 3"
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st minute: Echo Bike Calories
2nd minute: Sled Drag (Medium Weight)
3rd minute: 10m Shuttle Sprint
4th minute: Kettlebell Alternating Reverse Stepping Lunge
LET’S GET PHYSICAL
WOD: 26 May 2021
A1. 2 Push Press + 3 Push Jerk 5 | 1 | 0"
A2. Single Leg DB RDL (L) 5 | 10 | 0"
A3. Single Leg DB RDL (R) 5 | 10 | 3"
B. 3 Rounds for time of:
21 Wall Balls
15 Pull Ups/Ring Rows
9 Power Clean and Jerks 60/40 kg
LET’S GET PHYSICAL
WOD: 23 May 2021
A1. Bench Press 5 | 10 | 0"
A2. Chin Over the Bar Static Hang 5 | 5 - 30 seconds | 3"
B. 12 minute AMRAP of:
5 Handstand Push Ups
10 Double Dumbbell Hang Power Clean 22.5/15 kg
40 Double Unders
LET’S GET PHYSICAL
WOD: 18 May 2021
A. 5 Rounds for Quality of:
7 Deadlifts (60% +)
10 Half Kneeling DB Presses (L)
10 Half Kneeling DB Presses (R)
10 Single Leg DB RDL (L)
10 Single Leg DB RDL (R)
B. 16 Minute AMRAP of:
30 Double Unders
15 Push Ups
15 Kettlebell Sumo Deadlift High Pulls
30 Alternating Leg V-Sit Ups
LET’S GET PHYSICAL
WOD: 15 May 2021
Buddy WOD
30 minute AMRAP of:
30 Devils Presses 22.5/15 kg
20 *Regionals Standard Lunges 22.5/15 kg
10 Wall Walks
note:
-*Regionals Standard = 1 DB Overhead + 1 DB on Shoulder
- One partner to be completing 200m Sandbag Run
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
