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: 12 December 2020
A. Back Squat
5 | 5 | 3"
B. 30-24-18-12-6 Reps for time of:
Dumbbell Snatch
Box Jump 24/ 20"
Wall Balls
Just lift odd shit
Strongman: 12 December 2020
A. Turkisch Get-up
Find a heavy set of 1L + 1R
B. Yoke Press
3 | 3-5 | 3"
C. Buddy WOD
20 minute AMRAP of:
- 5 Atlasstone to Shoulder (alt. L + R)
- 10 Sandbag Squats
- 15 cal Ski-erg
note: Buddy 1 is doing a round, than buddy 2 is doing a round
LET’S GET PHYSICAL
WOD: 28 November 2020
A. 2 Power Snatch + 2 Overhead Squat
8 | 1 | 2"
B. 15 minute AMRAP of:
30 Double Unders
15 Dumbbell Thrusters (R) 22.5/ 15 kg
30 Double Unders
15 Dumbbell Thrusters (L) 22.5/ 15 kg
Just lift odd shit
Strongman: 28 November 2020
A. Keg Ground to Overhead
- Go as heavy as possible
B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1
C. Buddy WOD; 10 Rounds for Time of:
- 10x Renegade Row L/ R + Push-up 22,5/ 15kg
- 20m Sled Drag Backwards @ Bodyweight
LET’S GET PHYSICAL
WOD: 21 November 2020
A. Double Kettlebell Front Rack Squats
6 | 10 | 2"
B. 2 x 7 minute AMRAP's of:
AMRAP 1
5 Power Snatch 60/45 kg
10 Calorie Ski Erg
20 Push Ups
AMRAP 2
5 Rope Climbs
10 Push Ups
20 Wall Balls
note: work in pairs, swap AMRAP's after each 7 minutes and rest 3 minutes between AMRAP's
Just lift odd shit
Strongman: 21 November 2020
A. Muscle Snatch
4 | 2 | '90 @ 80%1RM
B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1
C. Buddy WOD, 20 minute EMOM of:
1st minute: Thrusters 60/ 45 kg
2nd minute: Strict Pull-ups
3rd minute: Dips
4th minute: Russian Kettlebell Swings 32/24kg
5th minute: Rest
note: You work for 30 sec. ME, I work for 30 sec. ME.
LET’S GET PHYSICAL
WOD: 14 November 2020
A. Back Squat
5 | 5 | 3"
Note: This is a moderate set only
B. 16 minute AMRAP of:
5 Dumbell Thruster (L) 22.5/ 15 kg
5 Dumbell Thruster (R) 22.5/ 15 kg
10 Alternating Dumbbell Snatch 22.5/ 15 kg
15 Toes to Bar
20 Dumbbell Box Step Overs 22.5/ 15 kg
Just lift odd shit
Strongman: 14 November 2020
A. Jerk
- Find a heavy set
- 3 | 2 | '90 @ 80%
B. Back Squat
5 | 3 | 2" in tempo 4-0-X-1
C. 20 Min AMRAP of:
- 5x Sandbag on the box
- 10x Sandbag Squats
- 15x Push-ups
LET’S GET PHYSICAL
WOD: 31 October 2020
A. 1 Power Cleans + 1 Push Jerk = 1
8 | 3 | 90"
B. 2 x 8 minute AMRAP of:
15 Box Jumps
15 Kettlebell Swings
15 Push Ups
note: Rest 3 minutes between rounds
Just lift odd shit
Strongman: 31 October 2020
A. Power Clean & Push Press
Find your new best set
B. Press
10 | 3 | 2" in tempo C-0-1-1 @ 80%
C. 5 Rounds for time of:
- 6-10 Back Squats in tempo C-0-1-1 @ 75%
- 500 m Row
LET’S GET PHYSICAL
WOD: 24 October 2020
A. Front Squat
5 | 5 | 3"
B. 14 minute AMRAP of:
20 Calorie Row
20 Shoulder to Overhead 40/ 30 kg
20 Calorie Row
20 Overhead Barbell Stepping Lunge 40/ 30 kg
Just lift odd shit
Strongman: 24 October 2020
A. Power Clean & Push Press
5 | 1+1 | 2" @ 90%
B. Dips
3 Drop Sets of:
- 2-5 reps @ 5RM in tempo 3-0-1-1
- Max effort @ Body weight in tempo C-0-1-0
- 3 min Rest
C. 10 Rounds of:
- Suicide Farmerswalk 5m-10m-15m @ 1,5x BW
Buddy-UP!
Buddy Saturday: 17 October 2020
In Partners, 34 minute AMRAP of:
150 Box Jump Overs 24/ 20"
120 Strict Press 40/ 20 kg
90 Push Ups
60 Pull Ups
30 Synchro Burpees over the bar
note: Every time partners swap = 3 partner burpees
LET’S SET THE BAR
Benchmark: 10 October 2020
FABIEN'S Birthday-WOD
In Partners,
35 minute AMRAP of:
100 Wall Balls
400 m Run with Wall Ball together
75 Devils Press 22.5/ 15 kg
400m Dumbbell Farmers Carry 22.5/ 15 kg together
100 Push Ups
400m Run together
Just lift odd shit
Strongman: 10 October 2020
A. Power Clean & Push Press
5 | 2 x 1+1 | 2" @ 80%
B. Front Squat
4 | 3 | 2" @ 80% in tempo C-0-X-1
C. Buddy WOD; 6 Rounds for time of:
- 10 Sandbags + climbs over the boxes
- 20 Dips
- 50 m sandbag bearhug walk
note: You Go, I Go and keep moving!
better together...
BUDDY WOD: 3 October 2020
Buddy Saturday!
In Groups of 3 athletes 35 minute AMRAP:
10 Rope Climbs
20 Partner Burpees
30 Handstand Push Ups
40 Partner Burpees
50 Deadlifts 100/ 85 kg
60 Partner Burpee
note: One partner Running 400 m at a time
Just lift odd shit
Strongman: 3 October 2020
A. Power Clean & Push Press
Find your best set
B. Back Squat
5 | 2 | 2" in tempo 4-1-X-1 @ 85%
C. Buddy WOD, Double & Heavy DT
10 Rounds for time of:
- 12 Deadlift
- 9 Hang Power Cleans
- 6 Jerks
note: weight is 80% of A
our monthly hero... The community has chosen:
Benchmark: BOWEN
We'll be kicking of at 14:25 h!
"BOWEN"
3 Rounds For Time of:
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (1.5/1 pood)
20 Box Jumps (24/20 in)
For the kettlebell thrusters, do 7 per arm (14 total) per round.
Better together...
Buddy WOD: 19 September 2020
Buddy Saturday!
In Partners; 32 minute AMRAP of:
400 m Partner Double Dumbell Farmers Carry
80 Pull Ups
40 Devils Press 22.5/ 15 kg
80 Alternating Single Dumbbell Box Step Up 22.5/ 15 kg
40 Double Dumbbell Power Clean 22.5/ 15 kg
Just lift odd shit
Strongman: 19 September 2020
A. Deadlift
5 | 3 | 2" in tempo 1-1-X-1
B. Dumbbell Bench Press
5 | 5-8 | 2" in tempo C-0-1-1
C. Buddy WOD, 6 Rounds for time of:
- 5 Sandbags over the Box
- 10 Sandbag Squats
- 50m Sanbag Bearhug Walk
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
