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: 23 November 2021
A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"
B. *21*15*9* reps of:
Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders
Power-Up
Powerlifting: 23 November 2021
A. Power Snatch 7 | 2 | 2"
B. Back Squat 3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%
C1. Push Press 3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"
D. Box Y-Raise 3 | 10L+10R | '60 in tempo C-1-1-2
LET’S GET PHYSICAL
WOD: 18 November 2021
A. Good Mornings 2 | 12-15 | '60
B. Turkish Get-ups 2-3 | 8L + 8R | '90
C. 21-15-9 Calories of:
Row
Ski-erg
rest 3 minutes
21-15-9 Calories/ Reps of:
Row
Burpees over the Rower
Power-Up
Powerlifting: 18 November 2021
A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1
B. Deadlift 3 | 5-8 | 3" in tempo 3-1-X-1
C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"
D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 15 November 2021
A. Back Squat 3 | 5-8 | 2"
B. *21*15*9* Reps for time of:
Deadlifts 100/ 80 kg
Toes to bar
*= 400 m Run
Buddy-Up it's Saturday...
WOD: 13 November 2021
Buddy WOD
For Time:
50 Double Unders (DU) per partner
100 Pull-ups
40 DU per partner
200 Push-ups
30 DU per partner
300 Sit-ups
20 DU per partner
400 Squats
10 DU per partner
Break up Reps as needed
Just lift odd shit
Strongman: 13 November 2021
A. Keg to Shoulder to Overhead
Tech and build up to heavy Rep
B. Farmer Handle Deadlift
Find your 5 RM
C. Buddy WOD
4 Rounds of:
5 Sandbag on the box
6-10 Strict Pull-ups
15 Dumbbell Thrusters 22,5/15kg
Note: you do a round, I do a round
LET’S GET PHYSICAL
WOD: 11 November 2021
A. Sumo Deadlift 3-5 | 8-12 | '60
B. Fight Gone Bad Style
3 round for total reps in 17 minutes of:
1 minute Echo Bike Calories
1 minute Front Rack Walking Lunges
1 minute Sled Drag
1 minute Ski Erg Calories
1 minute V-ups
1 minute Rest
Power-Up
Powerlifting: 11 November 2021
A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1
B. Deadlift 3 | 5-8 | 3" in tempo 3-1-X-1
C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"
D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 9 November 2021
A. 20 minutes to work up for a heavy Clean & Jerk
B. 15 -12 - 9 reps for time of:
Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups
Power-Up
Powerlifting: 9 November 2021
A. Snatch Pull 5 | 2 | 2"
B. Back Squat 3 | 3-5x1|'40|3" in tempo 3-0-X-1 @ 90%
C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"
D. Floor Y-Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 7 November 2021
A. Good Mornings 2-3 | 12-15 | '60
B. 21 -15 - 9 reps for time of:
Deadlift 100/ 70 kg
Box Jumps 60/ 50 cm
Toes to Bar
LET’S GET PHYSICAL
WOD: 30 October 2021
Buddy WOD
Cash in, cash out 50 Dumbbell Snatches
6 Rounds for time of:
400 m Buddy Run with Wallball
50 Wallball shots
Just lift odd shit
Strongman: 30 October 2021
Farmer Handle Deadlift
Find our 3RM
Strip Bench Press
Perform 60 unbroken reps
Start with 5rm
Deload 5-10% just before failing
3-5 rounds of:
10 sandbags over the shoulder
16/20cal Echo Bike
3 min rest
LET’S GET PHYSICAL
WOD: 30 October 2021
Buddy WOD
Cash in, cash out: 50 Dumbbell Snatches
6 Rounds for time of:
400 m Buddy Run with Wallball
50 Wallball shots
Just lift odd shit
Strongman: 30 October 2021
A. Farmer Handle Deadlift Find your 3RM
B. Strip Bench Press
Perform 60 unbroken Reps
Start with 5RM
Deload 5-10% just before failing
C. 3-5 Rounds for time of:
10 Sandbag over the Shoulder
16/20 Cal Echo Bike
3 min rest
LET’S GET PHYSICAL
WOD: 26 October 2021
A. (weighted) Strict Pull-ups 3-5 | 3-5 | 2"
B. L- Sit Hold accumulate 3 minutes
C. 10 minute EMOM of:
odd minute: 2x 7 m. Handstand Walk
even minute: 7 Bar Muscle Ups
Power-Up
Powerlifting: 26 October 2021
A. Back Squat
Find your 1RM, then after 3 min rest:
Max Effort @ 90%, 3min rest;
Max Effort @ 80%, 3min rest;
Max Effort @ 70%, all in tempo 3-0-X-1
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1
C1. Bulgarian Split Squat 3 | 5-8 L+R | 2"
C2. Chin-up 3 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
