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: 25 September 2021
Buddy WOD
AMRAP in 40 minutes
every 2 minutes, perform:
8 WallBall Shots 20/14 lb
8 Deadlifts 40/30 kg
8 Power Cleans 40/30 kg
8 Shoulder to Overhead 40/ 30 kg
max Cal Row in the remaining time
Just lift odd shit
Strongman: 25 September 2021
A. Deadlift Find your 1RM
B. 21-15-9 reps of:
- Kettlebell Snatch L 24/16kg
- Kettlebell Snatch R
C. Buddy WOD
20 min AMRAP of:
6-10 x Dumbbell Bench Press @AHAP
20 m Walking Luge @same weight as Bech Press
12/15 cal Ski-erg
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: 4 September 2021
A. Handstand practise (walk, free stand)
B. 21* -15* -9* -3* -9* -15* -21* Reps for time, of:
Burpees over the Bar
Thrusters 45/30 kg
* = Overhead Hold Bumperplate 20/10 kg
note: You perform 21 Reps then I'll perform 21 Reps etc.
While one athlete works the other athlete holds a Bumperplate over his/ her head (static hold)
Just lift odd shit
Strongman: 4 September 2021
A. Deadlift Build up to your 3RM
B. Push Press
Build up to a heavy 5 RM
C. Buddy WOD
6-10 rounds for time of:
10 x 1 single arm KB swing Snatch L 24/16kg
10 x 1 single arm kb swing Snatch R
10 m Suitcase Carry L @ 3/4 BW
10 m Suitcase Carry R
Note: You do a round, I do a round
TC = 20min
LET’S GET PHYSICAL
WOD: 28 August 2021
In Partners 40 minute AMRAP of
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note : Complete Entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch
3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press
5 | 5 | 3"
20 min AMRAP of:
Week 47
LET’S GET PHYSICAL
WOD: 28 August 2021
BuddyWOD
40 minute AMRAP of:
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note: Complete entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch 3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press 5 | 5 | 3"
C. Buddy WOD
20 min AMRAP of:
- 10 sandbag Squats
- 20 m Sandbag Walk
- 30 sec Ski-erg for Cal
Note: Yo do a round, I do a round
Score = total Calories
LET’S GET PHYSICAL
WOD: 21 August 2021
Buddy WOD
3 x 10 minute AMRAP of:
Station 1
100/90 Cal Echo Bike Calories
40 m Double Dumbbell Walking Lunge
then max effort Pull Ups in Remaining time
Station 2
100/90 Cal Rower
40 m Double Dumbbell Walking Lunge
then max effort Alternating Single Arm Devils Press in Remaining time
Station 3
100/90 Cal Ski Erg
40 m Double Dumbbell Walking Lunge
then max effort Burpee Box Jump Overs in Remaining time
note: 1 minute rest between sets
Just lift odd shit
Strongman: 21 August 2021
A. Power Snatch
Find your best rep in 15 minutes
B. Yoke Strap Press 3 | 5 | 3"
C. Buddy WOD
For time 20-18-16-14-12-10-8-6-4-2 reps of:
- Clusters 60/45
- Dips
- Cal Ski-erg
LET’S GET PHYSICAL
WOD: 14 August 2021
In teams of 6 pax
30 minute Waterfall Style of
1. 20/16 Echo Bike Cals
2. 15 Burpee Box Jump Overs 30/24 "
3. 300/275 Row
4. 30 Wall Balls
5. 400m Run
6. Rest
Note: Can not move to next movement until each movement pattern has been completed
Just lift odd shit
Strongman: 14 August 2021
A. Power Clean 3 | 5-7x1 | '30 | 3" @ 85%1RM
B. Yoke Press 5 | 5 | 3"
C. Buddy Wod
6 Rounds For Time of:
3-5 Back Squats @ 80%1RM
6-10 Sandbag Squats AHAP
20/18 Cal Echo Bike AFAP
Rest 3 min
note: You do 1 round, I do 1 round
LET’S GET PHYSICAL
WOD: 7 August 2021
36 minute Partner AMRAP of:
30 Cal Row
15 Rope Climbs
60 Cal Row
30 Bar Muscle Ups
120 Cal Row
60 Handstand Push Ups
Just lift odd shit
Strongman: 7 August 2021
A. Power Clean
Find your best Rep in 15 minutes
B. Yoke Press 5 | 5 | 3"
C. 20 minute Buddy WOD
Suicide Front Rack Walk
*5m*10m*15m walk
*= 2 Front Squats
Buddy-up!
WOD: 31 July 2021
Buddy WOD
35 Minute AMRAP of:
100 Calorie Row
80 Wall Balls
60 Hang Power Snatch
40 Burpee Box Jump Overs
Just lift odd shit
Strongman: 31 July 2021
A. Turkisch Get-Up 5 | 2L+2R | 2"
B. Zercher Squat 3-5 | 3-5 | 3" in tempo 4111
C. Buddy WOD
10 Rounds For Time of:
12 Deadlifts 70/50kg
9 Hang Power Cleans
6 Jerks
note: You do a round, I do a round
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
