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: 1 October 2022
In Groups of 3 for 40 minutes
4000/3500 m Ski
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups
then
4000/3500 Row
*Every time you switch complete a 200m Sandbag Run
then in remaining time
max effort Ski Erg Calories
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups
LET’S GET PHYSICAL
WOD: 28 September 2022
3 Rounds for time of
1200 m Run/1500m Ski Erg
1000 m Row
100 Double Unders
*Time Cap 40 minutes
LET’S GET PHYSICAL
WOD: 23 September 2022
5 Rounds Each for time of
400 m Run
20 Wall Ball
10 Power Clean 70/50 kg
5 Wall Walk
rest 2:00 after each round
Time Cap 40 minutes
LET’S GET PHYSICAL
WOD: 19 September 2022
A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 80-90% of 3 rep max
B. 4 Rounds of 3 mins on/1 min off of
400 m Run
in remaining time max effort burpees to target
LET’S GET PHYSICAL
WOD: 14 September 2022
A. 20 minutes to find a 3 rep heavy Deadlift
B. 18 minute AMRAP of
10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to run 200m
LET’S GET PHYSICAL
WOD: 10 September 2022
In Partners for time:
2400 m Sandbag Run
then
150 Power Cleans 60/40
150 Burpee Box Jump Over 24\20 "
then
2400 m Run
Note: Partition Reps anyway
Time Cap : 36 minutes
*Note Each Partner runs 400 and then swaps
LET’S GET PHYSICAL
WOD: 9 September 2022
A. 35 minute EMOM of
1st minute : 10 - 16 Ski Erg Calories
2nd minute : 6 - 12 Double Kettlebell Hang Clean and Jerk
3rd minute : 12 - 16 10 m Shuttle Runs
4th minute : 2 - 4 Rope Climbs
5th minute : Rest
*Note Work in Groups of 4
LET’S GET PHYSICAL
WOD: 6 September 2022
A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here
B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls
Power-Up
Powerlifting: 6 September 2022
A. Back Squat 10minute EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
It’s Gymnasty
Gymnastics: 6 September 2022
Week 49
LET’S GET PHYSICAL
WOD: 4 September 2022
36 minute EMOM of
1st minute : 1 - 5 Parallel Bar Traverse
2nd minute : 10 - 20 Toes to Ring
3rd minute : 10 - 14 10m Shuttle Run
4th minute : Max Effort Sandbag Carry
5th minute : 12 - 16 Cal Echo Bike
6th minute - Rest
LET’S GET PHYSICAL
WOD: 3 September 2022
In groups of 3 athletes
30 minute AMRAP of:
60 Cal Row
60 Handstand Push Ups
60 Hang Power Clean and Jerk 50/35 kg
60 Chest to Bar Pull Ups
60 Box Jump Overs
*1 Partner to be running 200m at all times
*1 Partner to be workling
*1 Partner to be resting
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
