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: 29 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Pull Up
B. Weighted Pull Up 4 | 3 | 2" @ 80-90% of Part A
OMAR
C. For time of
10 Thrusters 45/30 kg
15 Bar Facing Burpees
20 Thrusters 45/30 kg
25 Bar Facing Burpees
30 Thrusters 45/30 kg
35 Bar Facing Burpees
*16 minute TC
Slow is smooth, smooth is fast
Olympic Weightlifting: 29 January 2023
A. Snatch DL to Knee Position Then to Power 3 x 5
B. Segmented Snatch Deadlift (With Tempo) 5 x 6-8
C. Snatch pull + Snatch 5 x (2 + 1)
D. 4 Rounds for Quality
8 Snatch grip Barbell Row
8 Snatch Grip Upright Rows
Pull up hold (10/15s over bar, 10/15s at eye height, then 10/15s to full extension
REST 60-90s Between Rounds
LET’S SET THE BAR
Benchmark: 25 January 2023
A. 15 Minutes to find a heavy Complex of:
1 Deadlift + 1 Low Hang Cluster + 1 Front Squat + 1 Thruster
"Clay's Birthday WOD"
B. EMOM x 5
50 Double Unders + 5 Thruster 50/35 kg
rest 2:00
C. EMOM x 5
50 Double Unders + 3 Thruster 60/45 kg
rest 2:00
D. EMOM x 5
50 Double Unders + 1 Cluster 70/55 kg +
( if athlete is comfortable, let them build over the last 5 minutes with the cluster)
Slow is smooth, smooth is fast
Olympic Weightlifting: 25 January 2023
A. Clean DL to Knee Position Then to Power 3 x 5
B. Segmented Clean Deadlift (With Tempo) 5 x 6-8
C. Clean Pull + Clean 5 x (2 + 1)
D. 4 Rounds for Quality
8 Barbell Upright Row
8/8 Chainsaw Row (or barbell if it's easier)
ME Banded Lat pull Downs
REST 60-90s Between Rounds.
LET’S GET PHYSICAL
WOD: 22 September 2022
A. 5 Rounds for Quality of
8L/8R 1/2 Kneeling Dumbbell Press
20 Plate Halo
8L/8R 1/2 Kneeling Dumbbell Press
* Commence a new set every 3:00
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 45 second Sandbag Carry
3rd minute : 12 - 16 Cal Ski Erg
4th minute - Rest
LET’S GET PHYSICAL
WOD: 1 September 2022
A1. Single Arm DB Rows 4 | 8 L / 8 R | 0"
A2. Narrow Grip Bench Press 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 0
A4. Banded Tricep Extension 4 | 20 | 3"
B. 20 minute Alternating EMOM of
1st minute : 12-16 Cal Echo Bike
2nd minute : 12-20 KB Gorilla Rows
3rd minute : 15-20 Cal Ski Erg
4th minute : Rest
Note : Work in Groups of 4
Power-Up
Powerlifting: 1 September 2022
A. Front Squat 2 | 5-7 x 1 | '30 | 3" @ 85%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2 Russian Kettlebell Swing 3 | 10 | 3"
C1. Press 3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"
It’s Gymnasty
Gymnastics: 1 September 2022
STRENGTH
For quality
12/9/6/3
strict HSPU
strict TTB
14' TC
SKILL
10min hsw practice
WOD
2 sets each for time:
10 TTB
10 pistols
2 rope climbs
10m HSWalk
2 rope climbs
10 pistols
10 TTB
Rest 3' between sets
☆ Scale 10m hsw with 4 wall walks
LET’S GET PHYSICAL
WOD: 16 August 2022
A. 5 Rounds for Quality of
8L/8R 1/2 Kneeling Kettlebell Press
10 Parallette Dips/Feet Elevated Push Ups
8L/8R 1/2 Kneeling Kettlebell Press
* Commence a new set every 3:00
B. 11 minute AMRAP
Buy in 1500/1350 m Ski
then in remaining time AMRAP of
6 Hang Power Snatch 50/35
12 Burpees over Barbell
It’s Gymnasty
Gymnastics: 16 August 2022
Power-Up
Powerlifting: 16 August 2022
A. Power Snatch 10 min EMOM 1 Power Snatch @ 80-85%1RM
B. Back Squat 3-5 | 2-5 | 3" in tempo 4-2-X-1
C1. Push Press 3 | 5-8 | 2"
C2. Chin-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 9 August 2022
A. 5 Rounds for Quality of
8 Strict Press
10 Parallette Push Ups/Push Ups
8 Strict Press
* Commence a new set every 3:00
B. 10 Rounds of 1 minute on/1 minute off, of:
Rowing 10/7 Calories
then max effort Wall Balls in remaining time
*These are all out sprints
It’s Gymnasty
Gymnastics: 9 August 2022
Week 45
Power-Up
Powerlifting: 9 August 2022
Week 45
LET’S GET PHYSICAL
WOD: 4 August 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. 20 Minute EMOM of
1st minute - Top Ring/Parallel Supported Hold 15-45 seconds
2nd minute - 5L/5R Single Arm Dumbell Rows
3rd minute - Banded Face Pulls
4th minute - Plank Hold 45 seconds
5th minute - 30 seconds effort Echo Bike
It’s Gymnasty
Gymnastics: 4 August 2022
STRENGTH 10/8/6/4/2/1 Kipping deficit HSPU *Increase deficit as reps decrease *Scale: start with 2 abmats and decrease to 1 and none as reps decrease Rest 2' between sets SKILL For quality 30 butterfly pull ups 30 butterfly CTB *NOT FOR TIME! Break up as needed to keep the rhythm and don't sacrifice quality WOD FOR TIME: 20m hsw 3 rope climbs 20m hsw 3 rope climbs 3' rest 10m hsw 2 rope climbs 10m hsw 2 rope climbs *Scale hsw for 20/10 attempts walk to wall OR with 10/5 wall walks
Power-Up
Powerlifting: 4 August 2022
A. Deadlift 5 | 3 | 3"
B. Dead-start Frankenstein Squat 3 | 5-6x1 | '20 | 3"
C1. Dips 3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 12 April 2022
A. Kneeling KB/DB press 3 |5-8| 2"
B. for time:
buy in 150 Double Unders
50 alternating Kettlebell Snatches 24/16 kg
50 Box Jumps
50 alternating Kettlebell Snatches
buy out 150 Double unders
It’s Gymnasty
Gymnastics: 12 April 2022
Tech/ Skill work on:
Ring MU practice
-low rings transitions
-jumping MU, two boxes
-explosive kip/ jump in hollow
If you dont have a CTB yet
Spend this time working
on kipping pull ups and CTB (box/ one footed/ bands)
Strength:
4 rounds for quality
15 toes to rings
10 strict ring pull ups
5 strict ring dips
1 ring MU (strict,kipping, jumping)
2' rest between rounds
WOD:
For time:
80 DU
40 kipping hspu
8 rope climbs
40 DU
20 deficit hspu
4 rope climbs
Power-Up
Powerlifting: 12 April 2022
A. Muscle Snatch + Overhead Squat 3 | 1+1 | '60 @ 60%
B. Snatch 5 | 1 | '90 @ 75-80%
C. Back Squat/ Front Squat*
10/5 reps @ 60/60%
8/5 reps @ 70/70%
6/5 reps @ 75/70%
4/5 reps @ 80/70%
* First all Back Squat Sets, Then Front Squat
D1. Pull-up 3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90
LET’S GET PHYSICAL
WOD: 17 March 2022
A. Bench Press 3 | 5-8 | 3"
B. Tabata Hollow rocks
C. 4 rounds in Fight gone bad style
1 minute: ME cals on Ski-erg
1 minute: Sandbag hold
1 minute: Sled drag anyhow @BW
1 minute: ME cals on Echo Bike
1 minute rest
It’s Gymnasty
Gymnastics: 17 March 2022
SKILL
A. Butterfly pull up practice
8' EMOM
5-10 butterfly pull ups for quality
STRENGTH
5 supersets of
8 strict pull ups
8 strict HSPU
(Scale: assisted pull ups/ pike push ups)
WOD
14' AMRAP of
10/7 cal ski 5m HSW 2 (legless) rope climbs
Power-Up
Powerlifting: 17 March 2022
A) Power Clean + Push Press
15min EMOM 1 rep @ 80%-85%-90%1 RM
B) Speed Squat 8-12 | 3 | '60 @ 55%1RM
C1) Bench Press 3 | 5-8 | '90
C2) Bulgarian Split Squat 3 | 5-8L/R | '90
LET’S GET PHYSICAL
WOD: 29 September 2021
A1. Split Squat 2-3 | 8L + 8R | "0
A2. Band Pull Aparts 2-3 | 12-15 | 2"
B. 15 Rounds for Quality of:
1 Bar Muscle Up
2 Strict Toes 2 Bar
3 Strict Handstand Push Ups
4 Single-Leg Squats, alternating
MEMBER OF THE MONTH
Member of the Month April
NEWS
23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.
MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
