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: 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: 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 GET PHYSICAL
WOD: 9 July 2022
Buddy wod
log run to the island
50 synchronised log push-ups
50 synchronised log squats
1x 100 m log swim
50 synchronised log sit-ups
1x 100 m log swim
50 synchronised log push-ups
50 synchronised log squats
log run back to the box
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: 30 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. 5 rounds for time of:
35 double-unders
Run 200 meters
Power-Up
Powerlifting: 30 June 2022
A. Power Clean + Push Press Find your best and heaviest set in 20 min
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: 28 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
B. for time:
50 double unders
100 pull-ups
50 double unders
100 push-ups
50 double unders
100 sit-ups
50 double unders
100 air squats
It’s Gymnasty
Gymnastics: 28 June 2022
Power-Up
Powerlifting: 28 June 2022
A. Farmer Handle Deadlift Build up to a 5RM
B1. Barbell Bent Over Row 3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"
C1. Barbell Walking Lunge 3 | 20 Steps | '90
C2. Dumbbell Arnold Press 3 | 8-12 L+R | '90
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
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
