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.
Fittest Buddies of the Box
WOD-3 Grip'n Hell Fire
On to workout number 3 of the day!
After this one, there will be a cut off...
The top 5 of both RX and Scaled division will move on to the last and final WOD!
"WOD-3 GRIP'N HELL FIRE"
You do 1 minute, I'll do 1 minute of work
3x 4 minute EMOM's (12 minute total) of:
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
RX:
♀♀ 14 lbs | 09 foot target
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target
♂♂ 20 lbs | 10 foot target
SC:
30 Single Unders/ 12 Wallballs/ Knee raises
30 Single Unders/ 12 Wallballs/ Pull-ups
30 Single Unders/ 12 Wallballs/ C2B
♀♀ 14 lbs | 09 foot target
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target
♂♂ 20 lbs | 10 foot target
LET’S GET PHYSICAL
WOD: 15 November 2022
A. Find a heavy Split Jerk for the day in 20 minutes
B. 5 Rounds for time of
15 Double Dumbbell Hang Power Cleans 22.5/15 kg
10 Double Dumbbell Shoulder to Overhead 22.5/15 kg
3 Rope Climbs
Power-Up
Powerlifting: 15 November 2022
A. Bench Press Find your 1RM
B. Pause Back Squat + Back Squat 3 | 1+2 | 3-5" @ 80%
C. Deadlift 3 | 5-8 | 3"
D. 10EMOM 3 Pull-ups + 3 Dips
LET’S GET PHYSICAL
WOD: 10 November 2022
A. Ring Muscle Up Technique Work
B. 6 Rounds every 1:30
1 Ring Pull Up + 2 Muscle Ups + 1 Ring Dips
C. 20 minute Alternating EMOM of
1st Minute - 10 L/10 R DB Rows
2nd minute - 20 - 16 KB Swings
3rd minute : 16/13 Cal Ski Erg
4th minute - Rest
Power-Up
Powerlifting: 10 November 2022
A. Clean Find your 1 RM
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Split Stance Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"
LET’S GET PHYSICAL
WOD: 3 November 2022
A. Ring Muscle Up Technique Work
B. 8 minute EMOM 2 - 3 Ring Muscle Ups
C. 4 Rounds for Max Calories of
Round 1 and 3 - Ski Erg
Round 2 and 4 - Row
*At 0:00 and every 4:30 athlete completes 400m Run
Power-Up
Powerlifting: 3 November 2022
A. Clean 3 | 3 emom 1 rep | 2" @90%
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Split Stance Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"
LET’S GET PHYSICAL
WOD: 27 October 2022
A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0
B. Top of Ring Hold 5 | 10 - 20 Seconds | 3
C. In Partners 10 rounds of 1:30 on/0:30 minutes off of :
Partner 1 - Ski Erg Calorie
Partner 2 - Heavy Sled Drag
Power-Up
Powerlifting: 27 October 2022
A. Power Clean + Clean 5 | 1+1 | 2"
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"
LET’S GET PHYSICAL
WOD: 20 October 2022
A1. Dumbbell Bench Press 4 | 12 | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"
B. 21 minute AMRAP of
Max effort Calorie Row
*Every 3:00 including 0:00 Athlete to complete 50 Doubles + 10 Burpees
*Athlete to use as Active recovery
Power-Up
Powerlifting: 20 October 2022
A. Clean 10 emom 1 rep @ 85%
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 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
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
