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: 30 September 2022
3 Rounds Each for Time of
18 Calorie Row
15 Burpee Over Rower
12 Front Squats 60/40 kg
9 Bar Muscle Ups
12 Front Squats 60/40 kg
15 Burpee Over Rower
18 Calorie Row
rest 3:00 between rounds
*Time Cap 36 minutes
LET’S GET PHYSICAL
WOD: 29 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. In Pairs 30 minute EMOM of
Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed
Power-Up
Powerlifting: 29 September 2022
A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min
B. Pause Front Squat 3 | 2-5 | 3"
C1. Push Press 5 | 2-5 | 2"
C2. Pull-up 5 | 2-5 | 2" in tempo C-1-X-3
LET’S GET PHYSICAL
WOD: 15 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups
LET’S GET PHYSICAL
WOD: 7 September 2022
A. Snatch Pull + Snatch 8 | 1 | 90"
B. Snatch at 70% of Part A with 2 second Pause in bottom 6 | 2 | 60"
C. 3 Rounds for time of
14 Overhead Squats 60/40 kg
14 Back Rack Stepping Lunges 60/40 kg
100 Double Unders
*Time Cap 15 minutes
LET’S GET PHYSICAL
WOD: 17 August 2022
A. Back Squat 5 | 8 | 3"
*Intent is to complete sets at 85-90% of 7 rep max
B. 18 minute AMRAP of
14 Calorie Row
14 HSPU
14 Calorie Row
14 Alternating Single Leg Squats (Pistols)
200m Run
LET’S SET THE BAR
Benchmark: 30 July 2022
"Trevor"
in teams of 4 pax:
for time:
300 pull-ups
400 push-ups
500 sit-ups
600 squats
LET’S GET PHYSICAL
WOD: 28 July 2022
A. Back Squat 3-5 | 3-5 | 3"
B. for time 10*9*8*7*6*5*4*3*2*1 reps of:
overhead squats 50/35 kg
* 5 burpees over the bar
Power-Up
Powerlifting: 28 July 2022
A. Deadlift 5 | 3 | 3"
B. Dead-start Frankenstein Squat 3 | 5-6x1 | '20 | 3"
C1. Dips 3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 22 July 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
C. Five 2.5-minute rounds of:
Run 400 meters
Max-rep overhead squats 40/30 kg
LET’S GET PHYSICAL
WOD: 20 July 2022
A. 1 and a quarter Front Squats 3-5 | 3-5 | 3"
B. 3 rounds for time of:
Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell/kettlebell thrusters 2x22,5/ 2x15 kg
LET’S GET PHYSICAL
WOD: 19 July 2022
A. push press to push-jerk 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | 5-8 + ME | 2"
C. For time:
21 deadlifts 120/ 80 kg
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk
take a recovery dive afterwards...
D. when it's toooo HOT WOD!
100 push-ups
swim 300 m to the dock before the bridge
200 squats
run back to the box
ice pop afterwards :)
Power-Up
Powerlifting: 19 July 2022
A. Farmer Handle Deadlift 3 | 2-5 | 3"
B1. Barbell Row 3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"
C1. Walking Lunge 3 | 20 Steps | '90
C2. Barbell Push Press 3 | 6-10 L/R | '90
It’s Gymnasty
Gymnastics: 19 July 2022
STRENGTH
5 sets of:
3 kipping deficit HSPU as high as possible (100% effort on these)
Rest 90''-120'' after each set
SKILL
10' to prepare for bar MU in the workout, to practice efficiency in the movement and the transition. Use bands or box if needed to practice
WOD
2 rounds of:
50 DU + 5 bar mu
2' rest
2 rounds of:
40 DU+ 4 bar MU
2' rest
2 rounds of: 30 DU+ 3 bar MU
Scale option 1: 3/2/1 bar MU
Scale option 2: pull ups/Ctb
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
