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: 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: 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: 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: 23 August 2022
A. Power Cleans 5 | 4 | 2"
*Intent is to complete sets at 88-92% of 3 rep max
B. 3 second Paused Hang Power Cleans 4 | 3 | 90" (50-60%)
C. 5 rounds of 2 minutes on/2 minutes off of:
12 Double Dumbbell Box Step Overs 22.5/15 kgs
then in remaining time max effort of Row Calories
It’s Gymnasty
Gymnastics: 23 August 2022
Power-Up
Powerlifting: 23 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"
LET’S GET PHYSICAL
WOD: 18 August 2022
A. 3 second Pause Below Knee + Snatch High Pull + Snatch 6 | 1 | 90"
B. Snatch 6 | 1 | 90"
C. Fight Gone Bad Style for 20 minutes
1st minute - Echo Bike
2nd minute - Single DB Reverse Stepping lunges 22.5/15
3rd minute - Burpee to Target
4th minute - AB Mat Sit Up
5th minute - Rest
Power-Up
Powerlifting: 18 August 2022
A. Deadlift 5 | 3 | 3"
B. Dead-start Frankenstein Squat 3 | 5-6x1 | '20 | 3"
C1. Dips 3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 4 August 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. 20 Minute EMOM of
1st minute - Top Ring/Parallel Supported Hold 15-45 seconds
2nd minute - 5L/5R Single Arm Dumbell Rows
3rd minute - Banded Face Pulls
4th minute - Plank Hold 45 seconds
5th minute - 30 seconds effort Echo Bike
It’s Gymnasty
Gymnastics: 4 August 2022
STRENGTH 10/8/6/4/2/1 Kipping deficit HSPU *Increase deficit as reps decrease *Scale: start with 2 abmats and decrease to 1 and none as reps decrease Rest 2' between sets SKILL For quality 30 butterfly pull ups 30 butterfly CTB *NOT FOR TIME! Break up as needed to keep the rhythm and don't sacrifice quality WOD FOR TIME: 20m hsw 3 rope climbs 20m hsw 3 rope climbs 3' rest 10m hsw 2 rope climbs 10m hsw 2 rope climbs *Scale hsw for 20/10 attempts walk to wall OR with 10/5 wall walks
Power-Up
Powerlifting: 4 August 2022
A. Deadlift 5 | 3 | 3"
B. Dead-start Frankenstein Squat 3 | 5-6x1 | '20 | 3"
C1. Dips 3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"
LET’S SET THE BAR
Benchmark: 30 July 2022
"Trevor"
in teams of 4 pax:
for time:
300 pull-ups
400 push-ups
500 sit-ups
600 squats
LET’S GET PHYSICAL
WOD: 29 July 2022
A. Dumbbel Turkish Get-ups 3 | 5L + 5 R | '90
B. *21*15*9* reps for time of:
DB Devils Press 22,5/15 kg
DB Box Step-Overs
Chest to Bar Pull-ups
*= 50 Double Unders
LET’S GET PHYSICAL
WOD: 21 July 2022
A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"
B. 16 minute EMOM of:
odd minute: 12-10 box jump-overs 60/50 cm
even minute: ME burpee pull-ups
Power-Up
Powerlifting: 21 July 2022
A. Power Clean + Push Press 3 | 1-3 x 1+1 | 3" @ 90%
B1. Breathing Squat 1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1
C1. Dumbbell Glute Bridge Floor Press 3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0
LET’S GET PHYSICAL
WOD: 19 July 2022
A. push press to push-jerk 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | 5-8 + ME | 2"
C. For time:
21 deadlifts 120/ 80 kg
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk
take a recovery dive afterwards...
D. when it's toooo HOT WOD!
100 push-ups
swim 300 m to the dock before the bridge
200 squats
run back to the box
ice pop afterwards :)
Power-Up
Powerlifting: 19 July 2022
A. Farmer Handle Deadlift 3 | 2-5 | 3"
B1. Barbell Row 3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"
C1. Walking Lunge 3 | 20 Steps | '90
C2. Barbell Push Press 3 | 6-10 L/R | '90
It’s Gymnasty
Gymnastics: 19 July 2022
STRENGTH
5 sets of:
3 kipping deficit HSPU as high as possible (100% effort on these)
Rest 90''-120'' after each set
SKILL
10' to prepare for bar MU in the workout, to practice efficiency in the movement and the transition. Use bands or box if needed to practice
WOD
2 rounds of:
50 DU + 5 bar mu
2' rest
2 rounds of:
40 DU+ 4 bar MU
2' rest
2 rounds of: 30 DU+ 3 bar MU
Scale option 1: 3/2/1 bar MU
Scale option 2: pull ups/Ctb
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
