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 SET THE BAR
Benchmark: 24 June 2022
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between each round.
LET’S GET PHYSICAL
WOD: 23 June 2022
A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"
B. for time:
*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups
It’s Gymnasty
Gymnastics: 23 June 2022
STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible
SKILL
19' movement practice for the workout
WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups
Rest 90" between sets
*Scale reps if needed
Power-Up
Powerlifting: 23 June 2022
A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle
C1. Dips 3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"
LET’S GET PHYSICAL
WOD: 21 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders
rest 2 minutes between rounds
It’s Gymnasty
Gymnastics: 21 June 2022
STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible
SKILL
12' to accumulate max handstand walk distance
Or obstacle course
WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees
Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees
Time cap 16'
Power-Up
Powerlifting: 21 June 2022
A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets
B. Victory Raise 3 | 8-10 | 2"
C1. Push Press 3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1
LET’S SET THE BAR
Benchmark: 17 June 2022
"Eva"
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
LET’S GET PHYSICAL
WOD: 16 June 2022
A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"
B. 3 rounds each for time:
30 cal row
30 wallball shots
30 cal row
rest 2 minutes between rounds
Power-Up
Powerlifting: 16 June 2022
A. Hang Muscle Clean + Muscle Clean+ Press 4 | 1+1+2 | 2" @ 80-85%
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle
C1. Dips 3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 | 8-15 L+R | 2"
LET’S GET PHYSICAL
WOD: 14 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. for time:
buy in: 100 double unders
3 rounds of:
21 Cal on the Ski-erg
15 ground to overhead 50/35 kg
9 handstand push-ups
buy out: 100 double unders
Power-Up
Powerlifting: 14 June 2022
A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
5/5 reps @ 65/65%
5/5 reps @ 70/70%
5/5 reps @ 75/70%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo C-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo C-1-X-1
C1. Decline Dumbbell Floor Press 3 | 3-5 | '90 in tempo C-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo C-1-X-3
LET’S SET THE BAR
Benchmark: 10 June 2022
"Wade"
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
LET’S GET PHYSICAL
WOD: 7 June 2022
A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"
B. 6 rounds of:
1 minute on/ 1 minute off, of:
9-7 cal ski-erg
max effort shoulder to overhead 40/30 kg
Power-Up
Powerlifting: 7 June 2022
A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
3/4 reps @ 70/75%
2/4 reps @ 80/80%
2/4 reps @ 90/85%
1 @ 95%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo 3-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo 3-1-X-1
C1. Decline Floor Press 3 | 3-5 | '90 in tempo 3-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo 3-1-X-1
LET’S GET PHYSICAL
WOD: 1 June 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 3 | 3-5 | 3"
C. 3 rounds of:
1 minute on/ 1 minute off, of:
20 double unders
max effort pull-ups
rest 2 minutes
4 rounds of:
1 minute on/ 1 minute off, of:
30 double unders
max effort push-ups
LET’S GET PHYSICAL
WOD: 31 May 2022
A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"
B. increasing Kettlebell Snatch Ladder (2-2, 4-4, 6-6... etc until failure)
rest 3 minutes then start, where you finished only now a decreasing ladder
It’s Gymnasty
Gymnastics: 31 May 2022
STRENGTH
12' EMOM alt
1) x reps strict TTB
2) x reps strict HSPU
SKILL
10' CTB/MU practice
WOD
3 rounds of:
3-4 ring/bar MU OR 6-8 CTB
10m hsw
75 DU
10m hsw
3-4 ring/bar MU OR 6-8 CTB
3' rest between sets
TC 24'
Power-Up
Powerlifting: 31 May 2022
A. Back Squat/ Front Squat*
5/5 reps @ 65/60%
5/5 reps @ 70/65%
5/5 reps @ 75/65%
5/5 reps @ 80/65%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo 3-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo 3-1-X-1
C1. Decline Floor Prees 3 | 3-5 | '90 in tempo 3-1-X-1
C2. ?
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
