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: 26 September 2021
A. Muscle Up progressions
B. For time:
10 Muscle Ups
100 Squats
10 Muscle Ups
100 Cal. Row
LET’S SET THE BAR
Benchmark: 24 September 2021
A. Handstand Walk practise
Chelsea
B. 30 minute EMOM of:
5 Pull Ups
10 Push Ups
15 Squats
LET’S SET THE BAR
Benchmark: 22 September 2021
A. Turkish Get-ups 3 | 8L + 8R | '90
B. Tabata Hollow Rocks
Nancy
C. 5 rounds for time of:
400 m Run
15 Overhead Squats 43/ 30 kg
LET’S GET PHYSICAL
WOD: 18 September 2021
A. 18 minute EMOM (3x 6 minute EMOM's, every minute increase weight) of:
0-6 minutes
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans
6-12 minutes:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans
12-18 minutes of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean
B. You do 1 Round, I'll do 1 Round
20 Rounds of:
5 Burpees over the Bar
5 Clusters (Clean into a Thruster) 60/40 kg
Just lift odd shit
Strongman: 18 September 2021
A. Deadlift 3 | 1-3 | 3-5"
B. Atlas Stone to Shoulder
10min EMOM:
1th min: Buddy 1 ME
2nd min: Buddy 2 ME
C. BuddyWOD:
5 Rounds for time
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP
LET’S GET PHYSICAL
WOD: 11 September 2021
Buddy WOD (you go/ I go)
400 m Heavy Ammo Box Run (together with partner)
50 Pull-ups
100 Shoulder to Overhead with Water Jerrycan 25/15 kg
200 Sit-ups
100 Push-ups
50 Pull-ups
400 m Heavy Ammo Box Run (together with partner)
Just lift odd shit
Strongman: 11 September 2021
A. Deadlift 3 | 1-3 | 3-5"
B. Atlasstone to Shoulder
10 minute EMOM of:
1st minute: Buddy 1 ME
2nd minute: Buddy 2 ME
C. Buddy WOD
5 Rounds for time of:
20x Bench Press @ BW
50m Sled Pull @ BW
20x Sandbag Squats @ AHAP
LET’S GET PHYSICAL
WOD: 10 September 2021
A. Sandbag Kang Sqauts 2-4|8-12|'90 in controled tempo
B. Sandbag Strongfit 8 minute AMRAP of:
5 Sandbag Bearhug Squats
15 meter Sandbag Bearhug Walk
C. 8 minute EMOM Seated Sled tow-in:
odd minute: Pax 1 is working
even minute: Pax 2 is working
D. Finisher:
In groups of 4 athletes; 8 minutes ME calories Assault Bike
(6 rounds of 20 seconds ME each)
LET’S GET PHYSICAL
WOD: 6 September 2021
A. Pistol variant: One legged Box Squat
2-4 | 8-12 | '90 in tempo 2-0-X-1
B. One Arm KettleBell Press
4 | 5-8 | 2" in tempo 1-0-1-0
C. 16 minute AMRAP of:
10 Alternating Front Rack Lunges 45/30kg
10 Burpees over the Bar
10 Hang Power Cleans 45/30kg
LET’S GET PHYSICAL
WOD: 19 August 2021
A1. Elevated Foot Bulgarian Split Squat
5 | 8 L + 8 R | 0"
A2. Jumping Air Squats
5 | 8 - 12 | 2"
B. Alternating 18 minute EMOM of:
1st minute : 40 sec Chin Hold over Bar
2nd Minute : 12/10 Ski Erg Cal
3rd minute : 40 second Handstand hold against wall
4th minute : 30 Second Parallel Bar Walk
5th minute : 8 Shoot through + Push Up
6th minute: Rest/Walk
Power-Up
Powerlifting: 19 August 2021
A. Front Squat 5 x E2OM 3 Reps in tempo 3-0-1-1
B. Squat Stance Deadlift 3-5 | 3-5 | 3" in tempo 3-1-X-1
C1. Push Press 3-5 | 5-8 | 2"
C2. Rotating Ring Pull-up 3-5 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 13 August 2021
A. 12 minute AMRAP of:
10 Double KB Hang Clean and Jerks
200 m Run
5 Bar Muscle Ups
rest 3:00 minutes
B. 12 minute AMRAP of:
10 Double Dumbbell Front Rack Squats
200 m Run
10 Handstand Push Ups
LET’S GET PHYSICAL
WOD: 11 August 2021
A. 1 Clean Shrug + 2 Squat Clean + Jerk 6 | 1 | 2 "
B. 3 Rounds for time of:
10 Front Squats 70/50 kg
15 Burpees over the Bar
20 Toes to Bar
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
