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: 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 GET PHYSICAL
WOD: 7 October 2021
A 1. Strict Pull Ups 3-4| 8-12 | 0
A 2. Push Ups 3-4 | ME | '120-180
B. 5x 500 meter Row
After each set perform 5 burpees over the rower
Rest is 1:1
Power-Up
Powerlifting: 7 October 2021
A. Power Clean + Push Press
Find a heavy set, then:
5 | 3 | 2" @ 80-85%
B. Front Squat 3 | 3-5 | 3" in tempo C-0-X-1
C1. Pull-up 3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 27 July 2021
A. EMOM Muscle Snatch + 2 Snatch Balance 5 | 1 | 1"
B. Snatch Pull + 2 Snatch 5 | 1 | 2"
C. 15 minute Alternating EMOM of:
1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: Rest
It’s Gymnasty
Gymnastics: 27 July 2021
Power-Up
Powerlifting: 27 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 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: 13 July 2021
A. Snatch 7 | 3 | 2"
B. 3 Rounds of 3 minutes on, 3 minutes off, of:
20/17 Cal Ski Erg
5/3 Rope Climbs
in remaining time max effort of: Toes to Bar
Power-Up
Powerlifting: 13 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 PHYSICAL
WOD: 6 July 2021
A. 2 Push Jerk + 3 Split Jerk 6 | 1 | 2"
B. 2 x 6 minute AMRAP's of:
10 Box Jump Overs
10 Alternating Dumbbell Hang Snatches
10 Toes to Bar
note: Rest 2 minutes between AMRAP's
It’s Gymnasty
Gymnastics: 6 July 2021
A. Tech/ Skill Work: Hips to Bar practice
B. Strength Work:
Ring Pull-Ups/ Ring Rows 5 |5-10|'90-'120 in tempo 1-0-1-ME*
*ME= is max effort isometric hold in top position
9 minute EMOM, alternate, of:
- 30 sec. hold top of the rings
- 30 sec. hold bottom of the rings
- 30 sec. bar hang
C. Conditioning:
30 Chest to Bar Pull Ups
60 Air squats
note: break them up as you want
Power-Up
Powerlifting: 6 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" in tempo 1-0-1-0
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: 29 June 2021
A. 2 Snatch Pull + 2 Squat Snatch + 2 Overhead Squat
7 | 1 | 2"
B. 16 minutes Fight Gone Bad Style 1min on 15 secs off of:
1st Minute: Sandbag Hold
2nd Minute : Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute : Echo Bike Calories
It’s Gymnasty
Gymnastics: 29 June 2021
Practice kipping pull up/ chest to bar
Practice kipping TTB
Strict pull ups
10-8-6-4-2
Or 7-6-5-4-3
Or 5-4-3-2-1
(Slow negatives)
*Add weight progressively
15' EMOM
A. x kipping pull ups
B. x kipping TTB
C. 40 DU/ 60 SU
Week 31
Power-Up
Powerlifting: 29 June 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"
Week 30
LET’S GET PHYSICAL
WOD: 29 June 2021
A. 2 Snatch Pulls + 2 Squat Snatches + 2 Overhead Squats 7 | 1 | 2"
B. 16 minutes Fight Gone Bad Style 1 minute on 15 seconds off, of:
1st Minute: Sandbag Hold
2nd Minute: Push Up/Bar Dip/Ring Dips
3rd Minute: Sled Drag
4th Minute: Echo Bike Calories
It’s Gymnasty
Gymnastics: 29 June 2021
Tech work:
Practice kipping Pull-up/ Chest to Bar
Practice kipping Toes to Bar (TTB)
Strength work:
Strict Pull-ups 10-8-6-4-2
Or 7-6-5-4-3
Or 5-4-3-2-1 (Slow negatives) *Add weight progressively
Conditioning:
15 minute EMOM of:
A. x kipping pull ups
B. x kipping TTB
C. 40 DU/ 60 SU
Power-Up
Powerlifting: 29 June 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"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
