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 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
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. Technigue
6 minute 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
B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups
LET’S SET THE BAR
Benchmark: 19 November 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 GET PHYSICAL
WOD: 5 October 2021
A. Hang Power Snatch 4-5 | 2 | '120
B. 3x 4 minute AMRAP of:
10-12 cal Row
10 alternate Dumbbell Snatches 22.5/ 15 kg
10 Burpees
note: rest 2 minutes between AMRAP's
Power-Up
Powerlifting: 5 October 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1 @ 85-90%
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1 @ 80-85%
C1. Bulgarian Split Squat 3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90
LET’S SET THE BAR
Benchmark: 15 September 2021
Always Remembered
For Time (with a Partner)
Cash-In: 2001 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)
Cash-Out: 2977 meter Row
Note: 1 Bearcomplex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
LET’S GET PHYSICAL
WOD: 7 September 2021
A. 10 min empty Barbell drils
B. Snatch Complex of:
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch
C. 10 minute EMOM, of: 2 Squat Snachtes
D. Accessory Work; Static core holds (plank holds/ hollow holds/ arch holds e.a.)
Power-Up
Powerlifting: 7 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3
C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60
LET’S GET PHYSICAL
WOD: 2 September 2021
A. Strict (weighted) Pull Ups
2-4| 8-12| '90 in tempo (2-0-x-1)
B. 5 Rounds for time of:
400 m Run
20 Toes to Bar
C. Accessory Work:
Lower Back tabata style 12 sets of 20 seconds
- bridges hold (voor de advenace on one leg)
- arch holds
- superman hold on knees; left arm right leg
- superman hold on knees; right arm left leg
Power-Up
Powerlifting: 2 September 2021
A. Clean Pull 5 | 3 | 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. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Dips 2 | ME | '90
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
