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: 25 June 2022
"Mickey's goodbye WOD"
32 minute AMRAP In teams of 6 - Waterfall Style
1. 36/30 Ski Erg Calories
2. 18 Bar Muscle Ups
3. 20 Burpee Box Jump Over 30"/24 "
4. 18 Power Clean 70/45 kg
5. Run 400 m
6. Rest
*Athlete can't move to next station until all athletes have completed work
LET’S GET PHYSICAL
WOD: 23 June 2022
A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"
B. for time:
*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups
It’s Gymnasty
Gymnastics: 23 June 2022
STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible
SKILL
19' movement practice for the workout
WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups
Rest 90" between sets
*Scale reps if needed
Power-Up
Powerlifting: 23 June 2022
A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle
C1. Dips 3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"
LET’S GET PHYSICAL
WOD: 20 June 2022
A. Back Squat 3-5 | 3-5 | 3" tempo 1-0-1-0
B. For time:
buy in: 800 m run
5 rounds of:
10 thrusters 40/30 kg
15 toes to bar
buy out: 400 m run
LET’S SET THE BAR
Benchmark: 17 June 2022
"Eva"
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
LET’S SET THE BAR
Benchmark: 12 June 2022
A. 16 EMOM in buddies
odd minute: ME Tyre Flips (you go, I go)
even minute: ME Tyre Jumps (in-out = 1 rep) (you go, I go)
"Griff"
B. For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
LET’S SET THE BAR
Benchmark: 10 June 2022
"Wade"
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
LET’S GET PHYSICAL
WOD: 5 June 2022
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts 140/100kg
Run 800 meters
50 sit-ups
LET’S SET THE BAR
Benchmark: 28 May 2022
"Buddy Murph"
Buddy Wod, you, go, I go
For time:
Run 1 mile (together)
150 pull-ups
300 push-ups
450 squats
Run 1 mile (together)
LET’S GET PHYSICAL
WOD: 27 May 2022
A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch
B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1
C. for time:
200 m Run
21 Snatches
200 m Run
15 Snatches
200 m Run
9 Snatches
200 m Run
3 Snatches
200 m Run
LET’S GET PHYSICAL
WOD: 23 May 2022
A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1
B. 5 rounds of of 2,5 minutes with 1 minute rest between rounds of:
400 m run + ME burpees
score: nr. of burpees
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
