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 GET PHYSICAL
WOD: 23 September 2021
A. Power Clean Cluster Set
3 rounds of 5 | 2 | '20 with 3 minutes rest between rounds
B. 10 EMOM of: 1 (Legless) Rope Climb
C. For distance:
4 minutes Row
2 minutes Ski-erg
3 minutes Row
1 minute Ski-erg
score: total meters
Power-Up
Powerlifting: 23 September 2021
A. Power Clean 5 | 2 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Push-ups 2 | ME | '90
LET’S GET PHYSICAL
WOD: 11 September 2021
Buddy WOD (you go/ I go)
400 m Heavy Ammo Box Run (together with partner)
50 Pull-ups
100 Shoulder to Overhead with Water Jerrycan 25/15 kg
200 Sit-ups
100 Push-ups
50 Pull-ups
400 m Heavy Ammo Box Run (together with partner)
Just lift odd shit
Strongman: 11 September 2021
A. Deadlift 3 | 1-3 | 3-5"
B. Atlasstone to Shoulder
10 minute EMOM of:
1st minute: Buddy 1 ME
2nd minute: Buddy 2 ME
C. Buddy WOD
5 Rounds for time of:
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP
LET’S SET THE BAR
Benchmark: 8 September 2021
A. Tech work on:
- Deadlift
- Handstand Push Ups
Barbara Ann (new girl)
5 Rounds for Time:
20 Handstand Push-Ups
30 Deadlifts 135/95 pounds
40 Sit-Ups
50 Double-Unders
3-Minute Rest
LET’S SET THE BAR
Benchmark: 20 July 2021
A. Split Squat 2 | 6L+6R | '90
B. KB Turkish Get-ups 2-3 | 6L+6R | '90
Cindy
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
rest 5 minutes
Power-Up!
Powerlifting: 20 July 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press 7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up 3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"
Let's get Gymnasty...
Gymnastics: 20 July
A. Strength Work:
Weighted Chin-ups 5 | 3|
Ring Strength,
10x alternating EMOM of 30 seconds on/ 30 seconds off, of:
- Top Ring isometric Holds
- Bottem of Ring hold
B. Tech/ Skill Work:
Butterfly/ Kipping progressions or jumping Bar MU's
C. Conditioning:
10 rounds for time of
20 DU's
3 Pull Ups/ Chest to Bar/ Bar Mu's
LET’S GET PHYSICAL
WOD: 3 July 2021
Buddy WOD
30 minute AMRAP of:
200 m Run
7 Double Dumbbell Hang Clusters
7 Burpees
7 Strict Pull Ups/Ring Rows
note: You Go - I Go style
Just lift odd shit
Strongman: 3 July 2021
A. Power Clean + Push Press Find a heavy Rep in 15 minutes
B. Zercher Squat
Build up to a Heavy 5 Reps in Tempo 4-1-1-1
C. BuddyWOD
- 50 Tire Flips
- 50 Hammer Slams
- 50 Dumbbell Thrusters
- 50 Pull-ups
- 50 Dumbbell Push-ups
- 500m Sandbag BearHug Walk
LET’S GET PHYSICAL
WOD: 25 April 2021
For time:
100 kcal Row
90 (air) Squats
80 Abmat Sit-ups
70 Push-ups
60 (Jumping) Lunges (every jump = 1 rep)
50 kcal Row
40 Burpees
30 V-ups
20 (strict) Pull-ups
10 Sandbag to Shoulder
LET’S GET PHYSICAL
WOD: 14 November 2020
A. Back Squat
5 | 5 | 3"
Note: This is a moderate set only
B. 16 minute AMRAP of:
5 Dumbell Thruster (L) 22.5/ 15 kg
5 Dumbell Thruster (R) 22.5/ 15 kg
10 Alternating Dumbbell Snatch 22.5/ 15 kg
15 Toes to Bar
20 Dumbbell Box Step Overs 22.5/ 15 kg
Just lift odd shit
Strongman: 14 November 2020
A. Jerk
- Find a heavy set
- 3 | 2 | '90 @ 80%
B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1
C. 20 Min AMRAP of:
- 5x Sandbag on the box
- 10x Sandbag Squats
- 15x Push-ups
LET’S GET PHYSICAL
WOD: 27 October 2020
A. Snatch
8 | 2 | 90"
B. 2 Rounds for time of:
1000 m Row
50 Alternating Dumbell Snatch 22.5/ 15 kg
50 Ab Mat Sit Ups
It’s Gymnasty
Gymnastics: 27 October 2020
A. Kick-up into 2 sec. Handstand
5 | 3 | 1"
B. Box Rocks with Tuck
3 | 10 | 1"
C. Handstand Practice
D. Box Handstand Push-ups
3 | 8 | 2" in tempo 3-1-X-1
E. Angled Wall Handstand Hold
3 | '30 | 2"
Power-Up
Powerlifting: 27 October 2020
A. Push Press
3-5 | 1-3 | 3" in tempo 3-1-X-1
B. Back Squat
3-5 | 3-6 | 3" in tempo 4-1-X-0
C1. Pull-up
3-5 | 5-8 | '90
C2. Dips
3-5 | 5-8 | '90
LET’S GET PHYSICAL
WOD: 24 September 2020
A. Bench Press
5 | 6 | 3"
note: last Rep, athlete to hold bar in locked out postion for 20 seconds
B. Technique Work on: Muscle Up
C. 6 minute AMRAP of:
3 Muscle Ups
12 Air Squats
Power-Up
Powerlifting: 24 September 2020
A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1
B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1
C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1
C2. Push-ups
3 | 6-10 | 2" in tempo C-1-1-1
LET’S GET PHYSICAL
WOD: 17 September 2020
A. Kettlebell Turkish Get Up
4 | 8 | 3"
note: 4 reps per arm
B. Tabata
Hollow Hold
C. 4 Rounds each for time of:
250/ 200 m Row
10 Burpee Box Jump Overs 24/20"
250/ 200 m Row
note:
- rest 1 minute after each round
- score is total time including rest
Power-Up
Powerlifting: 17 September 2020
A. Snatch Grip Deadlift
5 | 2 | 2" in tempo 3-1-1-1
B. Shoulder Press
3 | 5 | 3" in tempo 2-1-X-1
C1. Split Squat
3 | 10 | 2" in tempo C-1-1-1
C2. Push-ups
3 | 6-10 | 2" in tempo C-1-1-1
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
