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: 8 September 2022
A1. Dumbbell Hamstring March Steps 4 | 8 L / 8 R | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 20 Russian Twists
Power-Up
Powerlifting: 8 September 2022
A. Front Squat 2 | 3-5 x 1 | '30 | 3" @ 90%
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"
It’s Gymnasty
Gymnastics: 8 September 2022
STRENGTH
1min ON/ 1min OFF x 6 sets (12min)
10/8 cal ski Max reps strict
HSPU in remaining time
SKILL
50 DU
10m hsw
40 DU
10m hsw
30 DU
10m hsw
20 DU
10m hsw
10 DU
10m hsw
Scale 1: 5m hsw
Scale 2: 10 attempts walk to the wall
Scale 3: 4 wall walks
WOD
15 minute AMRAP of:
15/12 cal row
15 ctb
15 burpee box jump over
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: 5 October 2021
A. Hang Power Snatch 4-5 | 2 | '120
B. 3x 4 minute AMRAP of:
10-12 cal Row
10 alternate Dumbbell Snatches 22.5/ 15 kg
10 Burpees
note: rest 2 minutes between AMRAP's
Power-Up
Powerlifting: 5 October 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1 @ 85-90%
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1 @ 80-85%
C1. Bulgarian Split Squat 3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90
LET’S GET PHYSICAL
WOD: 12 April 2021
A. Back Squat
20 minutes to find a 10 rep max for the day.
B. Every 3 minutes for 7 rounds of:
24 Hops over DB
12 DB/KB Thrusters (R)
12 DB/KB Thrusters (L)
24 DB/KB Russian Twists
LET’S GET PHYSICAL
WOD: 16 February 2021
A1. 3 Hang Power Cleans + 3 Push Press 6 | 2 (3+3) | 0"
A2. Weighted Shoulder Raises 6 | 15 | 3"
B. 18 minute AMRAP of:
18 Alternating DB/KB Hang Squat Clean
18 DB/KB Russian Twists
18 Lateral Hops of DB/KB
18 Push Ups
LET’S GET PHYSICAL
Home WOD: 17 January 2021
A. 4 rounds for Quality of:
20 Chair/Stair Dips
30 Russian Twists
20 Tempo Air Squats (3 secs down explode up)
30 sec Sideplank R
30 sec Sideplank L
Note: Rest as needed
B. Sunday Runday
3 Sets of
5:00 @ Moderate Pace
2:00 @ Easy Pace
2:00 @ Fast Pace
2:00 @ Easy Pace
LET’S GET PHYSICAL
HOME WOD: 29 December 2020
Option A | Bodyweight |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips/ Dips on Stairs
Option B | Odd Object |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Alternating Arm Ground to Overhead
Option C | Barbell |
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Barbell Ground to Overhead
LET’S GET PHYSICAL
Home WOD: 17 December 2020
"ZOOM-IN" at 18:30 h. to join your Coach live!
Don't worry if you missed out... All sessions will be recorded.
| Bodyweight |
Every 3 minutes for 30 minutes:
50 Jumping Jacks/ 50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/ 10 Pike Push Ups/ 2 Wall Walks
be comfortable with the uncomfortable…
Mobility: 17 December 2020
"ZOOM-IN" in at 08:00 h!
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
HOME WOD: 9 May 2020
Option A - Bodyweight ("ZOOM-IN" at 10:00 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
5 Handstand Push Ups/10 Pike Push Ups/2 Wall Walks
Option B - Bodyweight
4 rounds for Quality of:
20 Chair Dips
30 Russian Twists
20 Tempo Push Ups (3 secs down explode up)
30 sec Sideplank R
30 sec Sideplank L
Option C - Bodyweight
18 minute AMRAP of:
4 x 50 m Shuttle Run
15 Push Ups
can't go wrong when being strong...
StrongwithPerry: 9 May 2020
"ZOOM-IN" at 09:00 h!
Don't worry if you missed out... All sessions will be recorded!
LET’S GET PHYSICAL
HOME WOD: 30 April 2020
Option A - Bodyweight ("ZOOM-IN" at 12:30 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Chair Dips
Option B - Odd Object ("ZOOM-IN" at 18:30 h.)
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Alternating Arm Ground to Overhead
Option C - Barbell
Every 3 minutes for 30 minutes of:
50 Jumping Jacks/50 Double Unders
30 Weighted Russian Twists (Use any object)
20 Barbell Ground to Overhead
be comfortabele with the uncomfortable…
Mobility: 30 April 2020
"ZOOM-IN" in at 8:00 h!
Don't worry if you missed out... All sessions will be recorded!
can't go wrong when being strong...
StrongwithPerry: 30 April 2020
"ZOOM-IN" at 19:30 h!
Don't worry if you missed out... All sessions will be recorded!
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
