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: 17 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. 10 rounds for time of:
3 Snatches 60/ 40 kg
3 Burpees over the bar
Power-Up
Powerlifting: 17 May 2022
A. Back Squat/ Front Squat*
6/5 reps @ 70/65%
6/4 reps @ 80/75%
3/4 reps @ 90/80%
2/4 reps @ 95/80%
* First all Back Squat Sets, Then Front Squat
B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"
It’s Gymnasty
Gymnastics: 17 May 2022
LET’S GET PHYSICAL
WOD: 15 May 2022
A. Romanian Deadlift 3 | 5-8 | 2"
B. Handstand walk practise
C. 3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time
Start a clock and begin an attempt at each exercise every 3 minutes.
LET’S GET PHYSICAL
WOD: 10 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. For time:
10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
Power-Up
Powerlifting: 10 May 2022
A. Back Squat/ Front Squat*
8/5 reps @ 65/70%
6/4 reps @ 75/80%
4/3 reps @ 85/85%
4/3 reps @ 90/90%
* First all Back Squat Sets, Then Front Squat
B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"
LET’S GET PHYSICAL
WOD: 5 May 2022
A. Floor Press 3 | 8 | '90
B. Bench press 3 | 3-5 | 3"
C. Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
It’s Gymnasty
Gymnastics: 5 May 2022
SKILL
4 sets of
20/15 cal row
max reps ring MU/ bar MU (unbroken set)
scale* pull up/ chest to bar
Rest 1min after every set
STRENGTH
3 sets of
3 ring pull ups (false grip)
3 ring dips
30'' L-sit hold after each set
Rest 90sec between sets
G-WOD
12' AMRAP of:
2 strict HSPU
4 rope climbs
8 TTB
Power-Up
Powerlifting: 5 May 2022
A. Deadlift 3 | 3-5 | 3"
B. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
C1. Bulgarian Split Squat 3 | 3-5 | '90
C2. Single Leg Hip Trust 3 | 3-5L/R |'90
D1. Parallettes Push-ups 3 | 8-12 | '90
D2. Ring Row 3 | 8-12 | '90
LET’S SET THE BAR
Benchmark: 3 May 2022
A1. (weighted) strict Ring dips 3 | 5-8 | 0
A2. Pull-ups strict 3 | ME |3"
"Fight gone bad"
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls 35/25 kg
1 minute of box jumps 20 inch
1 minute of push presses 35/25 kg
1 minute of rowing (calories)
Rest 1 minute
It’s Gymnasty
Gymnastics: 3 May 2022
SKILL/TECH:
Accumulate 40m HSW
Scale: 30 attempts walk to the wall
Advanced: 6 attempts obstacle walk
STRENTGH
10/8/6/4/2
Strict pull up
Strict TTB
*Superset
Rest as needed after each set of TTB
Time cap 12 minutes (including rest)
G-WOD
3 rounds for time of:
40 DU
15 deficit HSPU
30/23 cal ski
Time cap 15 minutes
Power-Up
Powerlifting: 3 May 2022
A. Muscle Snatch + Sots Press 3 | 1+ 5 | '60
B. Snatch 10min EMOM 1 rep @ 80-85%1RM
C. Back Squat/ Front Squat*
8/5 reps @ 65/70%
8/5 reps @ 70/75%
6/5 reps @ 80/80%
6/5 reps @ 85/85%
* First all Back Squat Sets, Then Front Squat
D1. Press 3 | 5 | 0"
D2. Arnold Press 3 | 5 | 0"
D3. Pass Troughs 3 | 10 | 2"
LET’S GET PHYSICAL
WOD: 30 April 2022
In Buddies for time:
100 Abmat sit-ups
100 Deadlifts 60/40 kg
100-80 Cal Row
100 Pull-ups
100-80 Cal Ski-erg
100 Toes to bar
100 Abmat sit-ups
LET’S GET PHYSICAL
WOD: 28 April 2022
A1. Bench press 3 | 5 | 0"
A2. strict Pull-ups 3 | ME | 3"
B. for time:
800 m Run
50 Double unders
10 minute Row
50 Double unders
5 minute Ski-erg
50 Double unders
5 minute echo Bike
50 Double unders
It’s Gymnasty
Gymnastics: 28 April 2022
Skill/tech work
8 min to work on handstand holds
Strength work:
Tempo strict TTB to parallel+hold
4 sets of 5 TTB (5" up 5" down 5'' hold)
Strict pull ups with double hold
4 sets of 5-8 strict pull ups
5" pause on eye height and 5" above bar
G-wod:
3 sets of: AMRAP 5'
12/8 cal bike/ski
10 (deficit) HSPU
12/8 cal bike/ski
max ring MU in the remaining time
- Rest 90" between sets
Power-Up
Powerlifting: 28 April 2022
A. 1.5 Deadlift 3 | 5 | 3"
B. Bench Press 10 | 3 | 2" 80-92.5-85%wave)
C1. Split Squat 3 | 3-5L/R | '90
C2. Hip Thust 3 | 3-5 | '90
C3. Kneeling Dumbbell Press 3 | 3-5L/R |'90
LET’S GET PHYSICAL
WOD: 22 April 2022
A. Split stance overhead squat 3 | 5L + 5R | '60
B. Split jerk 3 | 5L + 5R | '90
C. Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups 30/24 inch
LET’S SET THE BAR
Benchmark: 15 April 2022
A1. ring rows 3 | 8-12 | 0" in tempo 2-1-x-1
A2. (ring) dips 3 | 8-12 | 0" in tempo 2-1-x-1
A3. hollow body holds 3 | ME | 2"
"Helen"
3 Rounds For Time
400 meter Run
21 US Kettlebell Swings 24/16 kg
12 Pull-Ups
LET’S SET THE BAR
Benchmark: 8 April 2022
"Cameron"
For time:
50 walking lunge steps (stepping)
25 chest-to-bar pull-ups
50 box jumps 24/20 inch
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s" 20/14 lbs (double squat wall balls)
50 sit-ups
5 rope climbs, 15 ft.
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
