CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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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: 23 November 2021
A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"
B. *21*15*9* reps of:
Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders
Power-Up
Powerlifting: 23 November 2021
A. Power Snatch 7 | 2 | 2"
B. Back Squat 3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%
C1. Push Press 3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"
D. Box Y-Raise 3 | 10L+10R | '60 in tempo C-1-1-2
LET’S SET THE BAR
Benchmark: 19 November 2021
"CrossFit Total"
The sum of each best lift of:
Back Squat
Shoulder Press
Deadlift
Attempt each lift 3 times. The weight must increase after each
successful attempt at each movement. The weight may not be
decreased after the first attempt. A failed rep counts as an attempt.
Take the Back Squat and Shoulder Press (aka: Strict Press) from
the weight rack.
2020 Crossfit Games, Crossfit Total individual results:
Adler (T) 1244 (S) 475 (P) 207 (DL) 567
Fraser 1237/492/210/535
Ohlsen 1200/455/205/540
Kwant 1196/460/207/525
Medeiros 1192/480/175/537
Toomey (T) 890 (S) 335 (P) 140 (DL) 415
Wells 884/315/137/432
Pearce 764/275/157/335
Adams 712/265/127/327
Davidsdottir 701/269/137/295
Buddy-Up it's Saturday...
WOD: 13 November 2021
Buddy WOD
For Time:
50 Double Unders (DU) per partner
100 Pull-ups
40 DU per partner
200 Push-ups
30 DU per partner
300 Sit-ups
20 DU per partner
400 Squats
10 DU per partner
Break up Reps as needed
Just lift odd shit
Strongman: 13 November 2021
A. Keg to Shoulder to Overhead
Tech and build up to heavy Rep
B. Farmer Handle Deadlift
Find your 5 RM
C. Buddy WOD
4 Rounds of:
5 Sandbag on the box
6-10 Strict Pull-ups
15 Dumbbell Thrusters 22,5/15kg
Note: you do a round, I do a round
LET’S GET PHYSICAL
WOD: 10 November 2021
A. Strict Chin-ups 2-4| 8-12 | '90
B. Handstand Walk practise
C. Complete as many calories on the rower as possible in 10 minutes of:
10 Strict Handstand Push-ups
20 Pulls on the Rower
LET’S GET PHYSICAL
WOD: 2 November 2021
A. Strict Pull-ups 2-4 | 8-12 | 2"
B. Buddy WOD
5 minute AMRAP of:
10 Synchronized Toes to Bar
20 Buddy WallBall Shots
rest 90 seconds
4 minute AMRAP of:
10 Synchronized Chest to Bar Pull-ups
20 Synchronized Hand Releashed Push-Ups
rest 90 seconds
3 minute AMRAP of:
10 Synchronized Bar Muscle Ups
20 m Handstand Walk
Power-Up
Powerlifting: 2 November 2021
A. Snatch Pull 7 | 2 | 2"
B. Back Squat 3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95%
C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"
D. Floor Y-Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 26 October 2021
A. (weighted) Strict Pull-ups 3-5 | 3-5 | 2"
B. L- Sit Hold accumulate 3 minutes
C. 10 minute EMOM of:
odd minute: 2x 7 m. Handstand Walk
even minute: 7 Bar Muscle Ups
Power-Up
Powerlifting: 26 October 2021
A. Back Squat
Find your 1RM, then after 3 min rest:
Max Effort @ 90%, 3min rest;
Max Effort @ 80%, 3min rest;
Max Effort @ 70%, all in tempo 3-0-X-1
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1
C1. Bulgarian Split Squat 3 | 5-8 L+R | 2"
C2. Chin-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 17 October 2021
A. Front squats 5| 3x 1 1/4 | 3"
B. Every Minute On the Minute for 20 minutes, of:
10 Burpees over the Bar (facing)
10 Front Rack Stepping FW Lunges
10 Strict Pull Ups
10 Back Rack Stepping BW Lunges
10 Handstand Push Ups
LET’S GET PHYSICAL
WOD: 14 October 2021
A. Turkish Get-ups 2|5L+5R|1"
B. Technique on (synchronized) T2B
C. Buddy WOD for time:
30 synchronized Toes to Bar
800 m Run
25 synchronized Toes to Bar
400 m Run
20 synchronized Toes to Bar
Power-Up
Powerlifting: 14 October 2021
A. Power Clean + Push Press 3 | 5-7x1 | '30 | 2-3" @ 85%
B. Front Squat 5 | 3 | 3" in tempo C-0-X-1
C1. Pull-up 3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 7 October 2021
A 1. Strict Pull Ups 3-4| 8-12 | 0
A 2. Push Ups 3-4 | ME | '120-180
B. 5x 500 meter Row
After each set perform 5 burpees over the rower
Rest is 1:1
Power-Up
Powerlifting: 7 October 2021
A. Power Clean + Push Press
Find a heavy set, then:
5 | 3 | 2" @ 80-85%
B. Front Squat 3 | 3-5 | 3" in tempo C-0-X-1
C1. Pull-up 3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 29 September 2021
A1. Split Squat 2-3 | 8L + 8R | "0
A2. Band Pull Aparts 2-3 | 12-15 | 2"
B. 15 Rounds for Quality of:
1 Bar Muscle Up
2 Strict Toes 2 Bar
3 Strict Handstand Push Ups
4 Single-Leg Squats, alternating
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
