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: 16 September 2021
A. Empyt Barbell Drills
B. Snatch Tech work:
1 Snatch Pull to Hold + 1 Squat Snatch
1 Dip Snatch + 1 Full Snatch
1 No feet Snatch* + Full Snatch
*feet start and stay in the catching position
C. Snatch Waves
Wave 1: | 3reps @70% | 2reps @75% | 1rep @80%
Wave 2: | 3reps @75% | 2reps @80% | 1rep @85%
Power-Up
Powerlifting: 16 September 2021
A. Clean Pull + Power Clean 5 | 1+1 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Pull-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Dips 2 | ME | '90
LET’S GET PHYSICAL
WOD: 14 September 2021
A1. Strict Pull Ups 4 | ME | 0 in tempo 1-0-x-0
A2. Push Ups 4 | ME | '90-'180
B. Practise strict Toes to Bar
C. 5x a 2.5 minute (150 sec) AMRAP of:
20 cal Row/ 22cal Row
18 Toes to Bar
ME alt. Dumbbell Snatches
Note: 1 minute rest between AMRAP's
Power-Up
Powerlifting: 14 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Bird-dog Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3
C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Seated Arnold Press 3 | 10 | '60
LET’S GET PHYSICAL
WOD: 12 September 2021
A. KB Windmill 3 | 6 L + 6 R | '90
B. 12 minute Kettlebell Complex ladder, increasing in reps:
1 L + 1 R - 2 L + 2 R - 3 L + 3 R ... of:
1 Russian KB Swing
1 KB Clean
1 KB Squat
1 KB Press
1 KB Snatch
LET’S GET PHYSICAL
WOD: 7 September 2021
A. 10 min empty Barbell drils
B. Snatch Complex of:
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch
C. 10 minute EMOM, of: 2 Squat Snachtes
D. Accessory Work; Static core holds (plank holds/ hollow holds/ arch holds e.a.)
Power-Up
Powerlifting: 7 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3
C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60
LET’S GET PHYSICAL
WOD: 4 September 2021
A. Handstand practise (walk, free stand)
B. 21* -15* -9* -3* -9* -15* -21* Reps for time, of:
Burpees over the Bar
Thrusters 45/30 kg
* = Overhead Hold Bumperplate 20/10 kg
note: You perform 21 Reps then I'll perform 21 Reps etc.
While one athlete works the other athlete holds a Bumperplate over his/ her head (static hold)
Just lift odd shit
Strongman: 4 September 2021
A. Deadlift Build up to your 3RM
B. Push Press
Build up to a heavy 5 RM
C. Buddy WOD
6-10 rounds for time of:
10 x 1 single arm KB swing Snatch L 24/16kg
10 x 1 single arm kb swing Snatch R
10 m Suitcase Carry L @ 3/4 BW
10 m Suitcase Carry R
Note: You do a round, I do a round
TC = 20min
LET’S GET PHYSICAL
WOD: 31 August 2021
A1. Strict Press 6 | 6 - 8 | 0"
A2. Elevated Feet Parallette Push Up/Push Up 6 | Max Effort | 2"
B. 4 Rounds for Time of:
15 m Double Dumbbell Lunge
75 Double Unders
20 Alternating Dumbbell Snatch
It’s Gymnasty
Gymnastics: 31 August 2021
Last day Pull-up cycle!
"TEST DAY"
Strength test:
1. 1 RM Weighted Pull-up in tempo 3-0-1-0
2. Max set strict Pull-ups (scaled: max set slow negatives in tempo 3-0-1-0)
Core:
TABATA Hollow Hold | Superman hold
Skill Test:
every 3 minutes (12 total)
1. max set TTB
2. max set Pull-ups
3. max set Chest to bar
4. max set Bar MU
Power-Up
Powerlifting: 31 August 2021
A. Clean Pull 5 | 3 | 2"
B. 1 1/4 Front Squat 3-5 | 2-5 | 3" in tempo 3-0-X-1
C1. Press 3-5 | 2-5 | 2" in tempo 3-0-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo 3-0-X-1
D. Dips 2 | ME | '90
LET’S GET PHYSICAL
WOD: 28 August 2021
In Partners 40 minute AMRAP of
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note : Complete Entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch
3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press
5 | 5 | 3"
20 min AMRAP of:
Week 47
LET’S GET PHYSICAL
WOD: 28 August 2021
BuddyWOD
40 minute AMRAP of:
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note: Complete entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch 3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press 5 | 5 | 3"
C. Buddy WOD
20 min AMRAP of:
- 10 sandbag Squats
- 20 m Sandbag Walk
- 30 sec Ski-erg for Cal
Note: Yo do a round, I do a round
Score = total Calories
LET’S GET PHYSICAL
WOD: 24 August 2021
A. 0 - 12 Minutes to Establish a Heavy for the day of: 3 Rep Squat Snatch
B. 12 - 18 Minutes - Squat Snatch @ 80% of Part A 3 | 3 | 2"
C. 2 x 7 minute AMRAP of:
5 Double Dumbell Devils Press
15 Wall Balls
35 Double Unders
Note: 2 Minutes Rest Between Sets
It’s Gymnasty
Gymnastics: 24 August 2021
Week 47
Power-Up
Powerlifting: 24 August 2021
A. Snatch Pull
5 | 3 | 2"
B. Back Squat
2-4 | 6-10 | 3" in tempo 3-0-1-1
C1. Dumbbell Bench Press
3-5 | 8-12 | '90
C2. Aipa Row
3-5 | 8-12 | '90
Week 48
LET’S GET PHYSICAL
WOD: 17 August 2021
A. 1 Clean Shrug + 1 Squat Clean + Jerk + 1 Squat Clean 6 | 1 | 2 "
B. 14 minute AMRAP of:
6 Rope Climbs
12 Dumbbell Shoulder to Overhead (L)
12 Dumbbell Shoulder to Overhead (R)
24 Wallballs
It’s Gymnasty
Gymnastics: 17 August 2021
Strength
A. Weighted Pull Ups/ Chin Ups 3 | 3-5 |
B. Weighted Dips 3 | 3-5 |
Conditioning
16 EMOM (4 rounds of 4 minutes)
1st minute: X Reps Kipping Pull Ups/ Chest to Bar/ Bar Mu's
2nd minute: 40 DU's
3rd minute: X Reps Ring Dips
4th minute: 12/9 cal Ski-erg
Note: X=the amount of reps you can consistently perform in 1 miunte (not unbroken)
Finsher
Tabata Hollow Body/ Superman Hold
Power-Up
Powerlifting: 17 August 2021
A. Snatch Pull 5 | 3 | 2"
B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1
C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
