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: 13 September 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. Handstand Technique Work
*Experienced athletes to work on HS holds
C. 12 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
Power-Up
Powerlifting: 13 September 2022
It’s Gymnasty
Gymnastics: 13 September 2022
Week 50
LET’S GET PHYSICAL
WOD: 8 September 2022
A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists
Power-Up
Powerlifting: 8 September 2022
A. Front Squat 2 | 3-5 x 1 | '30 | 3" @ 90%
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: 8 September 2022
STRENGTH
1min ON/ 1min OFF x 6 sets (12min)
10/8 cal ski Max reps strict
HSPU in remaining time
SKILL
50 DU
10m hsw
40 DU
10m hsw
30 DU
10m hsw
20 DU
10m hsw
10 DU
10m hsw
Scale 1: 5m hsw
Scale 2: 10 attempts walk to the wall
Scale 3: 4 wall walks
WOD
15 minute AMRAP of:
15/12 cal row
15 ctb
15 burpee box jump over
LET’S GET PHYSICAL
WOD: 28 July 2022
A. Back Squat 3-5 | 3-5 | 3"
B. for time 10*9*8*7*6*5*4*3*2*1 reps of:
overhead squats 50/35 kg
* 5 burpees over the bar
Power-Up
Powerlifting: 28 July 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: 21 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders
rest 2 minutes between rounds
It’s Gymnasty
Gymnastics: 21 June 2022
STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible
SKILL
12' to accumulate max handstand walk distance
Or obstacle course
WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees
Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees
Time cap 16'
Power-Up
Powerlifting: 21 June 2022
A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets
B. Victory Raise 3 | 8-10 | 2"
C1. Push Press 3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1
LET’S GET PHYSICAL
WOD: 31 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. increasing Kettlebell Snatch Ladder (2-2, 4-4, 6-6... etc until failure)
rest 3 minutes then start, where you finished only now a decreasing ladder
It’s Gymnasty
Gymnastics: 31 May 2022
STRENGTH
12' EMOM alt
1) x reps strict TTB
2) x reps strict HSPU
SKILL
10' CTB/MU practice
WOD
3 rounds of:
3-4 ring/bar MU OR 6-8 CTB
10m hsw
75 DU
10m hsw
3-4 ring/bar MU OR 6-8 CTB
3' rest between sets
TC 24'
Power-Up
Powerlifting: 31 May 2022
A. Back Squat/ Front Squat*
5/5 reps @ 65/60%
5/5 reps @ 70/65%
5/5 reps @ 75/65%
5/5 reps @ 80/65%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo 3-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo 3-1-X-1
C1. Decline Floor Prees 3 | 3-5 | '90 in tempo 3-1-X-1
C2. ?
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: 1 March 2022
A. Superset of Strict Handstand Push-ups vs strict Pull-ups 3-5 | ME + ME| 2"
B. 4 rounds a la Fight gone bad style of:
1 minute of Box Jump-overs
1 minute of Ski-erg ME Cals
1 minute of Push Presses 20/15 kg (barbell only)
1 minute of Abmat Sit-ups
1 minute of Row
1 minute rest bewteen rounds
Power-Up
Powerlifting: 1 March 2022
A) Snatch Pull + Power Snatch + Overhead Squat 5 | 1+1+2 | '90
B) Back Squat
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
C1. Press 4 | 5-8 | '90
C2. Pull-Up 4 | 5-8 | '90
LET’S SET THE BAR
Benchmark: 29 December 2021
"CrossFit Total"
The sum of each best lift of:
-Back Squat
-Shoulder Press
-Deadlift
Attempt each lift 3 times. The weight must increase after each
successful attempt at each movement. The weight may not be
decreased after the first attempt. A failed rep counts as an attempt.
Take the Back Squat and Shoulder Press (aka: Strict Press) from
the weight rack.
2020 Crossfit Games, Crossfit Total individual results:
Adler (T) 1244 (S) 475 (P) 207 (DL) 567
Fraser 1237/492/210/535
Ohlsen 1200/455/205/540
Kwant 1196/460/207/525
Medeiros 1192/480/175/537
Toomey (T) 890 (S) 335 (P) 140 (DL) 415
Wells 884/315/137/432
Pearce 764/275/157/335
Adams 712/265/127/327
Davidsdottir 701/269/137/295
LET’S SET THE BAR
Benchmark: 7 December 2021
A1. Press 3-5 | 3-5 | 0
A2. strict Pull-Ups 3-5 | ME | 3"
Mark's Goodbye WOD
In 12 minutes, as many rounds as possible, of:
5 Muscle ups
15 Wallball shots
30 Double unders
LET’S GET PHYSICAL
WOD: 25 November 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Power-Up
Powerlifting: 25 November 2021
A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"
It’s Gymnasty
Gymnastics: 25 November 2021
A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
