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: 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: 22 June 2022
A. Deadlift 3-5 | 3-5 | 3"
B. Complete as many rounds as possible in 10 minutes of:
15 deadlifts 60/40 kg
15 hand-release push-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: 4 June 2022
in Buddies! you go, I go
20 rounds for time of:
24 double unders
6 handstand push-ups
4 devils presses 22,5/ 15kg
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 SET THE BAR
Benchmark: 28 May 2022
"Buddy Murph"
Buddy Wod, you, go, I go
For time:
Run 1 mile (together)
150 pull-ups
300 push-ups
450 squats
Run 1 mile (together)
LET’S GET PHYSICAL
WOD: 7 May 2022
Buddy WOD, you go - I go
for time, 30 sec on, 30 sec off, of:
100 Burpees
200 air squats
300 sit-ups
200 lunges
100 push-ups
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
