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: 25 November 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Power-Up
Powerlifting: 25 November 2021
A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"
It’s Gymnasty
Gymnastics: 25 November 2021
A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups
LET’S GET PHYSICAL
WOD: 25 November 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 Rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Power-Up
Powerlifting: 25 November 2021
A. Overhead Squat 5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift 3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press 5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3
D. Touch Squat 3 | 5L+5R | 2"
It’s Gymnasty
Gymnastics: 25 November 2021
A. Technigue
6 minute Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups
LET’S GET PHYSICAL
WOD: 23 November 2021
A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"
B. *21*15*9* reps of:
Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders
Power-Up
Powerlifting: 23 November 2021
A. Power Snatch 7 | 2 | 2"
B. Back Squat 3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%
C1. Push Press 3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"
D. Box Y-Raise 3 | 10L+10R | '60 in tempo C-1-1-2
LET’S GET PHYSICAL
WOD: 20 November 2021
Buddy WOD - YOU GO/ I GO
AMRAP in 30 minutes:
1000/800 m. Ski- erg
10 Rope Climbs
1000/800 m. Row
50 Kettlebell Swings 24/16 kg
20 Burpee Pull-ups
LET’S GET PHYSICAL
WOD: 16 November 2021
A. Clean & 2 Jerks
20 minutes of technique work
B. 12 minute EMOM of:
even minute: 2 Clean & Jerks
odd minute: 10 V-ups
C. Stretching
Power-Up
Powerlifting: 16 November 2021
A. Snatch Pull 5 | 2 | 2"
B. Back Squat 3 | 5-7x1|'40|3" in tempo 3-0-X-1 @ 85+%
C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"
D. Floor Y-Raise 3 | 10 | '60 in tempo C-1-1-3
Buddy-Up it's Saturday...
WOD: 13 November 2021
Buddy WOD
For Time:
50 Double Unders (DU) per partner
100 Pull-ups
40 DU per partner
200 Push-ups
30 DU per partner
300 Sit-ups
20 DU per partner
400 Squats
10 DU per partner
Break up Reps as needed
Just lift odd shit
Strongman: 13 November 2021
A. Keg to Shoulder to Overhead
Tech and build up to heavy Rep
B. Farmer Handle Deadlift
Find your 5 RM
C. Buddy WOD
4 Rounds of:
5 Sandbag on the box
6-10 Strict Pull-ups
15 Dumbbell Thrusters 22,5/15kg
Note: you do a round, I do a round
LET’S GET PHYSICAL
WOD: 9 November 2021
A. 20 minutes to work up for a heavy Clean & Jerk
B. 15 -12 - 9 reps for time of:
Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups
Power-Up
Powerlifting: 9 November 2021
A. Snatch Pull 5 | 2 | 2"
B. Back Squat 3 | 3-5x1|'40|3" in tempo 3-0-X-1 @ 90%
C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"
D. Floor Y-Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 2 November 2021
A. Strict Pull-ups 2-4 | 8-12 | 2"
B. Buddy WOD
5 minute AMRAP of:
10 Synchronized Toes to Bar
20 Buddy WallBall Shots
rest 90 seconds
4 minute AMRAP of:
10 Synchronized Chest to Bar Pull-ups
20 Synchronized Hand Releashed Push-Ups
rest 90 seconds
3 minute AMRAP of:
10 Synchronized Bar Muscle Ups
20 m Handstand Walk
Power-Up
Powerlifting: 2 November 2021
A. Snatch Pull 7 | 2 | 2"
B. Back Squat 3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95%
C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"
D. Floor Y-Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 28 October 2021
A. Bench Press 3-5 | 5-8 | 2" in tempo 2-1-X-1
B. 21-15-9 Reps for time of:
Calorie Row
Burpee Box Jump-overs
Power-Up
Powerlifting: 28 October 2021
A. Power Clean + Push Press
Find a heavy set, then 5 | 2 | 2" @ 90%
B. Front Squat 5 | 3 | 3" in tempo C-0-X-1
C1. Pull-up 3-5 | 5-8 | 2"
C2. Dip 3-5 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 26 October 2021
A. (weighted) Strict Pull-ups 3-5 | 3-5 | 2"
B. L- Sit Hold accumulate 3 minutes
C. 10 minute EMOM of:
odd minute: 2x 7 m. Handstand Walk
even minute: 7 Bar Muscle Ups
Power-Up
Powerlifting: 26 October 2021
A. Back Squat
Find your 1RM, then after 3 min rest:
Max Effort @ 90%, 3min rest;
Max Effort @ 80%, 3min rest;
Max Effort @ 70%, all in tempo 3-0-X-1
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1
C1. Bulgarian Split Squat 3 | 5-8 L+R | 2"
C2. Chin-up 3 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
