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: 9 August 2022
A. 5 Rounds for Quality of
8 Strict Press
10 Parallette Push Ups/Push Ups
8 Strict Press
* Commence a new set every 3:00
B. 10 Rounds of 1 minute on/1 minute off, of:
Rowing 10/7 Calories
then max effort Wall Balls in remaining time
*These are all out sprints
It’s Gymnasty
Gymnastics: 9 August 2022
Week 45
Power-Up
Powerlifting: 9 August 2022
Week 45
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
LET’S GET PHYSICAL
WOD: 14 July 2022
A1. Dumbbell Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (kip) pull-ups 3-5| ME | 3"
B. 12 minute AMRAP of:
15/12 cal row
15 pull-ups
10 box jump overs 24/20 inch
Power-Up
Powerlifting: 14 July 2022
A. Power Clean + Push Press 10min EMOM 1+1 @ 85-90%
B1. Breathing Squat 1 | 20 | 2" @ 10RM in tempo 4-0-X-1
B2. Dumbbell Pull-over 1 | 10 | done @20RM in tempo 3-0-X-1
C1. Dumbbell Glute Bridge Floor Press 3 | 3-6 | 2" in tempo 4-1-X-0
C2. Dumbbell Row 3 | 3-6 L/R | 2" in tempo 4-1-X-0
It’s Gymnasty
Gymnastics: 14 July 2022
STRENGTH
Max unbroken set strict HSPU (max 2 mats! Otherwise scale with pike push ups or push ups)
3' rest
Then 6min EMOM: 50-60% of max unbroken set
SKILL
E2MOM x 12' (=6 sets)
10/8 cal bike or ski
Max ring/bar MU in the remaining time (Don't go for max effort and blow up in the first set, try to stay consistent every set)
CONDITIONING
3 sets, each for time:
30 sit ups
3 rope climbs
20m handstand walk
3 rope climbs
3' rest between sets (Scale 20m hsw with 20 walk to the wall attempts, or with 8 wall walks)
LET’S GET PHYSICAL
WOD: 12 July 2022
A. push press to push-jerk 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | 5-8 + ME | 2"
C. 4 rounds, 3 minutes on: 1 minute off, of:
400 m run + movement x (see below)
round 1: x = handstand push-ups
round 2: x = pull-ups
round 3: x = ab-mat sit-ups
round 4: x = push-ups
Power-Up
Powerlifting: 12 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. Split Squat 3 | 6-10 L/R | '90
C2. Standing Dumbbell Press 3 | 6-10 L/R | '90
It’s Gymnasty
Gymnastics: 12 July 2022
STRENGTH
4 rounds of:
10-15 strict TTB
30" L-sit hold on parallettes
2' rest between sets
SKILL
8' kipping HSPU + butterfly pull up/CTB for the workout
CONDITIONING
10 rounds for time:
8 CTB 8 kipping HSPU 8 box jump overs
LET’S GET PHYSICAL
WOD: 5 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:
buy in: 1000 m row
5 rounds of:
5 shoulder to overhead 50/35 kg
10 overhead squats 50/35 kg
15 pull-ups
buy out: 500 m row
It’s Gymnasty
Gymnastics: 5 July 2022
Power-Up
Powerlifting: 5 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. Barbell Bulgarian Split Squat 3 | 6-10 L/R | '90
C2. Kneeling Dumbbell Press 3 | 6-10 L/R | '90
LET’S GET PHYSICAL
WOD: 28 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
B. for time:
50 double unders
100 pull-ups
50 double unders
100 push-ups
50 double unders
100 sit-ups
50 double unders
100 air squats
It’s Gymnasty
Gymnastics: 28 June 2022
Power-Up
Powerlifting: 28 June 2022
A. Farmer Handle Deadlift Build up to a 5RM
B1. Barbell Bent Over Row 3 | 5-8 | 2"
B2. Bench Press 3 | 5-8 | 2"
C1. Barbell Walking Lunge 3 | 20 Steps | '90
C2. Dumbbell Arnold Press 3 | 8-12 L+R | '90
LET’S GET PHYSICAL
WOD: 23 June 2022
A1. Yoke straps Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1 (last time... next week DB bench press)
A2. (kip) pull-ups 3-5| ME | 3"
B. for time:
*21*15*9* reps of
* = 400 m run + 2 rope climb ascents
dumbbell devils presses 2x 22,5/ 2x15kg
abmat sit-ups
It’s Gymnasty
Gymnastics: 23 June 2022
STRENGTH
5 sets of 3 strict ring MU
Scale: with jump Or: 3 strict ring pull ups+3 strict ring dips *Add weight if possible
SKILL
19' movement practice for the workout
WOD
3 sets of:
AMRAP 4'
20 chest to bar
20 kipping HSPU in the remaining time max reps bar muscle ups
Rest 90" between sets
*Scale reps if needed
Power-Up
Powerlifting: 23 June 2022
A. Slow Clean High Pull + Muscle Clean + Press 4 | 1+1+1 | 2" @ 80-85%
B. Deadlift
5 reps @ 70%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
5 reps @ 80%
TC: 20 min, add 2,5 kg to last weeks cycle
C1. Dips 3 | 3-5 | 0"
C2. Push-ups 3 | 6-10 | 2"
C3. Dumbbell Row 3 |8-15 L+R | 2"
LET’S GET PHYSICAL
WOD: 21 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. 3 rounds each for time of:
30 double unders
20 cal row
10 burpees over the rower
20 cal row
30 double unders
rest 2 minutes between rounds
It’s Gymnasty
Gymnastics: 21 June 2022
STRENGTH
5 sets of 3 kipping deficit HSPU *As high as possible
SKILL
12' to accumulate max handstand walk distance
Or obstacle course
WOD
For time 2 rounds of:
18 toes to bar
14 cal ski
10 bar facing burpees
Directly into 2 rounds of
18 chest to bar
14 cal row
10 bar facing burpees
Time cap 16'
Power-Up
Powerlifting: 21 June 2022
A. Back Squat
Find your 1 RM
Then, max reps @ 90,80 and 70%1RM*
*rest 3-5min between sets
B. Victory Raise 3 | 8-10 | 2"
C1. Push Press 3-5 | 2-5 | 2" in tempo C-1-X-1
C2. Chin-up 3-5 | 2-5 | 2" in tempo C-1-X-1
LET’S GET PHYSICAL
WOD: 14 June 2022
A. strict press to push press 4 | 5+3 | 2"
B. pull-ups strict into kip 3 | ME + 3 | 2"
C. for time:
buy in: 100 double unders
3 rounds of:
21 Cal on the Ski-erg
15 ground to overhead 50/35 kg
9 handstand push-ups
buy out: 100 double unders
Power-Up
Powerlifting: 14 June 2022
A. Back Squat/ Front Squat*
5/5 reps @ 60/65%
5/5 reps @ 65/65%
5/5 reps @ 70/70%
5/5 reps @ 75/70%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo C-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo C-1-X-1
C1. Decline Dumbbell Floor Press 3 | 3-5 | '90 in tempo C-1-X-1
C2. Dumbbell Seal Row 3 | 3-5 | '90 in tempo C-1-X-3
LET’S SET THE BAR
Benchmark: 10 June 2022
"Wade"
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
