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 August 2022
A1. Close Grip Bench Press 4 | 12 | 0"
A2. Plate Halo 4 | 20 | 0 "
A3. Bentover Double Kettlebell Rows 4 | 12 | 3 "
C. 20 Minute EMOM of
1st minute - 45 Seconds of 10m Shuttle Runs
5th minute - 45 seconds strict Pull Ups/Elevated Feet Ring Rows
3rd minute - 45 seconds Echo Bike
4th minute - 45 seconds Weighted Russian Twists
5th minute - 45 Seconds Calorie Row
Power-Up
Powerlifting: 25 August 2022
A. Pause Front Squat + Front Squat 5 | 1+1 | 3" @ 80-85%
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"
LET’S GET PHYSICAL
WOD: 2 June 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"
B. EMOM till failure of:
minute 1: 10 cal row
minute 2: 10 wallballs
minute 3: 10 burpees
after every round add 1 rep to each movement
It’s Gymnasty
Gymnastics: 2 June 2022
STRENGTH
1/2/3/4/5 (Weighted) strict pull ups
(Weighted) strict dips * Weight decreases as reps increase
SKILL
10' EMOM alt:
1) x reps butterfly pull ups
2) x reps kipping (ring) dips
WOD
3/6/9/12/15 strict HSPU
cal ski/bike/row
TC. 14'
Power-Up
Powerlifting: 2 June 2022
A. Muscle Clean + Strict Press Build up to heavy rep
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, rest as needed
C. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
2 reps @ 100%1RM
D. Sled Drag Back Ward
10 min emom @ Body Weight
Odd : Budd1 Even Buddy 2
LET’S GET PHYSICAL
WOD: 26 May 2022
In teams of 2 athletes, you go I go:
10 rounds of:
10 cal row
10 toes to bar
rest 3 minutes
10 rounds of:
10 cal echo bike
10 box jump overs 24/20
rest 3 minutes
10 rounds of:
10 cal ski-erg
10 burpees
LET’S GET PHYSICAL
WOD: 19 May 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"
B. for time:
100 burpees
starting with and every minute on the minute perform 2 muscle ups
Power-Up
Powerlifting: 19 May 2022
A. Muscle Snatch + Drop Snatch 3 | 1+1 | '60
B. 3 Pos. Snatch Build up in 15 min
C. Deadlift 3 | 3-5 | 3"
D. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92%1RM
2 reps @ 97,5%1RM
E1. Bulgarian Split Squat 3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90
LET’S GET PHYSICAL
WOD: 12 May 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (feet ellevated) Ring Rows 3-5 | ME | 3"
B. 21-15-9 reps for time of:
toes to bar
cal row
burpees over the rower
Power-Up
Powerlifting: 12 May 2022
A. Tall Snatch 3 | 2 | '60
B. Snatch Pull + Dip Snatch 5 | 1+1 | '90
C. Deadlift 3 | 3-5 | 3"
D. Bench Press
4 reps @ 80%1RM
3 reps @ 87,5%1R
2 reps @ 95%1RM
E1. Bulgarian Split Squat 3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90
LET’S GET PHYSICAL
WOD: 5 May 2022
A. Floor Press 3 | 8 | '90
B. Bench press 3 | 3-5 | 3"
C. Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run.
From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
It’s Gymnasty
Gymnastics: 5 May 2022
SKILL
4 sets of
20/15 cal row
max reps ring MU/ bar MU (unbroken set)
scale* pull up/ chest to bar
Rest 1min after every set
STRENGTH
3 sets of
3 ring pull ups (false grip)
3 ring dips
30'' L-sit hold after each set
Rest 90sec between sets
G-WOD
12' AMRAP of:
2 strict HSPU
4 rope climbs
8 TTB
Power-Up
Powerlifting: 5 May 2022
A. Deadlift 3 | 3-5 | 3"
B. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
C1. Bulgarian Split Squat 3 | 3-5 | '90
C2. Single Leg Hip Trust 3 | 3-5L/R |'90
D1. Parallettes Push-ups 3 | 8-12 | '90
D2. Ring Row 3 | 8-12 | '90
LET’S SET THE BAR
Benchmark: 15 April 2022
A1. ring rows 3 | 8-12 | 0" in tempo 2-1-x-1
A2. (ring) dips 3 | 8-12 | 0" in tempo 2-1-x-1
A3. hollow body holds 3 | ME | 2"
"Helen"
3 Rounds For Time
400 meter Run
21 US Kettlebell Swings 24/16 kg
12 Pull-Ups
LET’S GET PHYSICAL
WOD: 24 December 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. 4 rounds of 3 minutes of:
2x 100m Sandbag Bearhug Carry
Max effort Burpees over the Sandbag
rest 1 minute between rounds
-----------------------------------------
*C. (HOME-APPROVED WOD)
1. Accumulate 5 minutes of a plank hold
2. Explosive Push-ups 4 | ME | '90 in tempo 1-4-X-0
(1 second down, 4 seconds hold in bottem position, X = as explosive as possible up, 0 seconds on top)
3. 4 rounds of 3 minutes of:
75 Double Unders
Max Effort Burpees over the Jump Rope
rest 1 minute between rounds
LET’S GET PHYSICAL
WOD: 16 December 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl
LET’S GET PHYSICAL
WOD: 16 December 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. Complete as many rounds as possible in 20 minutes of:
50 double-unders
30 meter walking lunge
30 meter bear crawl
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
