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: 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: 19 April 2022
A1. Good mornings 3 |15 | 0"
A2. band pull aparts 3 |15 | '60
B. 7 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
There is no rest between rounds.
It’s Gymnasty
Gymnastics: 19 April 2022
Power-Up
Powerlifting: 19 April 2022
A. Snatch Pull + Dip Snatch 3 | 1+1 | '90 @ 65-70%
B. Snatch 2 | 3-5x1 | '30 | 2" @ 80-85%
C. Back Squat/ Front Squat*
10/5 reps @ 60/60%
8/5 reps @ 65/70%
6/5 reps @ 70/75%
6/5 reps @ 75/75%
6 reps @ 80%
* First all Back Squat Sets, Then Front Squat
D1. Pull-up 3 | 6-10 | '90
D2. Dip 3 | 6-10 | '90
LET’S GET PHYSICAL
WOD: 1 March 2022
A. Superset of Strict Handstand Push-ups vs strict Pull-ups 3-5 | ME + ME| 2"
B. 4 rounds a la Fight gone bad style of:
1 minute of Box Jump-overs
1 minute of Ski-erg ME Cals
1 minute of Push Presses 20/15 kg (barbell only)
1 minute of Abmat Sit-ups
1 minute of Row
1 minute rest bewteen rounds
Power-Up
Powerlifting: 1 March 2022
A) Snatch Pull + Power Snatch + Overhead Squat 5 | 1+1+2 | '90
B) Back Squat
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
C1. Press 4 | 5-8 | '90
C2. Pull-Up 4 | 5-8 | '90
LET’S GET PHYSICAL
WOD: 22 February 2022
A. 20 minutes to work on Toes to Bar
B. 4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
Power-Up
Powerlifting: 22 February 2022
A. Snatch Pull 3x 5EMOM @ 85% 90% 95%1RM
B. Back Squat Find your 1 RM
C1. Handstand Push-up 3 | 1-3 | 0"
C2. Dip 3 | 3-5 | 2"
C3. Rotating Ring Pull-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 15 February 2022
A. 20 minutes of work on Ring Muscle Up
For time;
5 x 400 meter run
rest 1:1
di 15 mrt.
B. Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars
Power-Up
Powerlifting: 15 February 2022
A. Snatch Pull
3x 5EMOM @ 80% 85% 90%1RM
B. Back Squat
3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1
C1. Handstand Push-up
3 | 1-3 | 0"
C2. Dip
3 | 3-5 | 2"
C3. Rotating Ring Pull-up
3 | 5-8 | 2"
Week 18
LET’S GET PHYSICAL
WOD: 15 February 2022
A. 20 minutes of work on Ring Muscle Up
B. For time;
5 x 400 meter run
rest 1:1
Power-Up
Powerlifting: 15 February 2022
A. Snatch Pull 3x 5EMOM @ 80% 85% 90%1RM
B. Back Squat 3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1
C1. Handstand Push-up 3 | 1-3 | 0"
C2. Dip 3 | 3-5 | 2"
C3. Rotating Ring Pull-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 14 February 2022
A. 5x 2 Snatch Pulls
B. 12 EMOM:
odd minute: 3 Front Squats
even minute: 6 Back Squats
C. For time:
3 rounds of:
-10 Toes To Bar
-10 Wall Balls
-10 Devil Presses
then, 1 minute rest, into
1600/1200 meter row
again 1 minute rest into
1 round of:
-30 Toes to Bar
-30 Wall Balls
-30 Devil Presses
T.C. 20 minutes
LET’S GET PHYSICAL
WOD: 7 February 2022
The NOBULL CROSSFIT OPEN is upon us!
You can sign-up here to be officially registered.
We are going to host "The Open" on Friday evenings for three weeks in a row. Starting on 25th of February.
The last one, will be on the 11th of March and that's going to be EPIC!
Stay tuned for more info.
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A. 5x 2 Snatch Pulls
B. 12 EMOM:
odd minute: 3 Front Squats
even minute: 6 Back Squats
C. For time:
50 Wall Ball Shots
50 Russian KB Swings 24/16
35 Wall Ball Shots
35 Russian KB Swings
20 Wall Ball Shots
20 Russian KB Swings
LET’S GET PHYSICAL
WOD: 4 February 2022
A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch
B. 7x 2 Hang Snatches
C. AMRAP of:
3 minutes of Ski-erg for cals
3 minutes of ME Burpees
3 minutes of Ski-erg for cals
rest 3 minutes
3 minutes of Row for cals
3 minutes of Burpee Box Jump-overs
3 minutes of Row for cals
LET’S GET PHYSICAL
WOD: 28 January 2022
The NOBULL CROSSFIT OPEN is upon us!
You can sign-up here to be officially registered.
We are going to host "The Open" on Friday evenings for three weeks in a row. Starting on 25th of February.
The last one, will be on the 11th of March and that's going to be EPIC!
Stay tuned for more info.
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A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*
B. 7x 2 Hang Snatches
C. 20 minute EMOM of:
1 minute Row for Cals
1 minute Ski-erg for Cals
1 minute Echo Bike for Cals
1 minute of rest
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
