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 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
LET’S GET PHYSICAL
WOD: 17 July 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
C. for time, 3 rounds of:
500 m. row
40 double unders
30 wallballs
20 burpees
10 pull-ups
LET’S GET PHYSICAL
WOD: 14 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. 12 minute AMRAP of:
15/12 cal row
15 pull-ups
10 box jump overs 24/20 inch
Power-Up
Powerlifting: 14 July 2022
A. Power Clean + Push Press 10min EMOM 1+1 @ 85-90%
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
It’s Gymnasty
Gymnastics: 14 July 2022
STRENGTH
Max unbroken set strict HSPU (max 2 mats! Otherwise scale with pike push ups or push ups)
3' rest
Then 6min EMOM: 50-60% of max unbroken set
SKILL
E2MOM x 12' (=6 sets)
10/8 cal bike or ski
Max ring/bar MU in the remaining time (Don't go for max effort and blow up in the first set, try to stay consistent every set)
CONDITIONING
3 sets, each for time:
30 sit ups
3 rope climbs
20m handstand walk
3 rope climbs
3' rest between sets (Scale 20m hsw with 20 walk to the wall attempts, or with 8 wall walks)
LET’S GET PHYSICAL
WOD: 12 July 2022
A. push press to push-jerk 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | 5-8 + ME | 2"
C. 4 rounds, 3 minutes on: 1 minute off, of:
400 m run + movement x (see below)
round 1: x = handstand push-ups
round 2: x = pull-ups
round 3: x = ab-mat sit-ups
round 4: x = push-ups
Power-Up
Powerlifting: 12 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. Split Squat 3 | 6-10 L/R | '90
C2. Standing Dumbbell Press 3 | 6-10 L/R | '90
It’s Gymnasty
Gymnastics: 12 July 2022
STRENGTH
4 rounds of:
10-15 strict TTB
30" L-sit hold on parallettes
2' rest between sets
SKILL
8' kipping HSPU + butterfly pull up/CTB for the workout
CONDITIONING
10 rounds for time:
8 CTB 8 kipping HSPU 8 box jump overs
LET’S SET THE BAR
Benchmark: 10 July 2022
"Volkswagen"
A. For time, 21-15-9 Reps of:
Bench Presses (bodyweight)
Pull-Ups
B. Sledwork in buddies
20 minutes continues sleddrag anyhow
LET’S SET THE BAR
Benchmark: 7 July 2022
A. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
B. technique on Kipping Pull-ups
"Nicole"
C. 20 minute AMRAP of;
400 m Run
Max Pull-ups
Power-Up
Powerlifting: 7 July 2022
A. Power Clean + Push Press 2 | 3-5 x 1+2 | '20 | 3" @ 80-85%
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. Weighted Parallettes Push-ups 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: 5 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:
buy in: 1000 m row
5 rounds of:
5 shoulder to overhead 50/35 kg
10 overhead squats 50/35 kg
15 pull-ups
buy out: 500 m row
It’s Gymnasty
Gymnastics: 5 July 2022
Power-Up
Powerlifting: 5 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. Barbell Bulgarian Split Squat 3 | 6-10 L/R | '90
C2. Kneeling Dumbbell Press 3 | 6-10 L/R | '90
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
