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: 21 January 2022
A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*
B. 7x 2 Hang Snatches
C. 15 minute EMOM of:
1st minute: 5-8 Power Snatches
2nd minute: 10-15 V-ups
3rd minute: 50 Double Unders
LET’S GET PHYSICAL
WOD: 16 January 2022
A. Chin-ups 3-5 | ME | 2"
B. Tabata V-ups
C. Perform in rounds of 40 seconds of work, 20 seconds of rest
160 Hang Dumbbell Snatches
LET’S GET PHYSICAL
WOD: 7 January 2022
A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat
B. For time:
21-15-9 reps of
Dumbbell Snatches (L+R =1 rep)
Burpees over the Dumbbell
C. HOME APPROVED WOD
for time:
30-27-24-21-18-15-12-9-6-3 reps of Lunges
20-18-16-14-12-10-8-6-4-2 reps of Push-ups
10-9-8-7-6-5-4-3-2-1 reps of V-ups
LET’S GET PHYSICAL
WOD: 22 December 2021
A1. Press 3-5 | 3-5 | 0
A2. Bent over Barbell Row (supinated grip) 3-5 | 5-8 | 3"
B. 5 rounds for time of:
15 Double Kettlebel/ Double Dumbbell Thrusters
10 Strict Pull-ups
----------------------------------------------------------------
*C. (HOME-APPROVED WOD)
(strict) Handstand Push-ups 3-5 | 3-5 | 2"
5 Rounds for time of:
10 Burpees
10 V-ups
10 Jumping Lunges (L+R=1)
LET’S GET PHYSICAL
WOD: 1 December 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 5 Rounds for time of:
9 V-Ups
15 Thrusters 40/30 kg
21 Double Unders
LET’S GET PHYSICAL
WOD: 25 November 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Power-Up
Powerlifting: 25 November 2021
A. Overhead Squat
5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift
3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press
5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row
5 | 10| 2" in tempo C-1-1-3
D. Touch Squat
3 | 5L+5R | 2"
It’s Gymnasty
Gymnastics: 25 November 2021
A. Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups
LET’S GET PHYSICAL
WOD: 25 November 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. On a 25-minute clock, 5 Rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Power-Up
Powerlifting: 25 November 2021
A. Overhead Squat 5 | 1-3 | 3" in tempo C-1-1-1
B. Deadlift 3 | 3-5 | 3" in tempo 3-1-X-1
C1. Bench Press 5 | 3 | 2" @80%-85%-92,5%-87,5%-82,5%
C2. Seal Row 5 | 10| 2" in tempo C-1-1-3
D. Touch Squat 3 | 5L+5R | 2"
It’s Gymnasty
Gymnastics: 25 November 2021
A. Technigue
6 minute Kipping drills
30 sec. Hollow Hold / 30 sec. rest
30 sec. Superman Hold / 30 sec. rest
Spend 3 minutes on each: (+-15 sec)
1) powerful kipping in hollow and arch
2) mat between feet kipping pull up
3) one foot on box butterfly pull up
4) mat between feet baby butterfly pull up
B. Strength
9 minute EMOM alt.
1) 30' top of ring support
2) 30' bottom of ring hold
3) Rest
C. Conditioning
10 Rounds for time
3 Pull-ups/ Chest to Bar Pull-ups
3 Burpees to Target
3 V-ups
LET’S GET PHYSICAL
WOD: 16 November 2021
A. Clean & 2 Jerks
20 minutes of technique work
B. 12 minute EMOM of:
even minute: 2 Clean & Jerks
odd minute: 10 V-ups
C. Stretching
Power-Up
Powerlifting: 16 November 2021
A. Snatch Pull 5 | 2 | 2"
B. Back Squat 3 | 5-7x1|'40|3" in tempo 3-0-X-1 @ 85+%
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: 11 November 2021
A. Sumo Deadlift 3-5 | 8-12 | '60
B. Fight Gone Bad Style
3 round for total reps in 17 minutes of:
1 minute Echo Bike Calories
1 minute Front Rack Walking Lunges
1 minute Sled Drag
1 minute Ski Erg Calories
1 minute V-ups
1 minute Rest
Power-Up
Powerlifting: 11 November 2021
A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1
B. Deadlift 3 | 5-8 | 3" in tempo 3-1-X-1
C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"
D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 5 November 2021
A. Front Rack Staggerd Lunges 3-5 | 8-12 | 2"
B. *21*15*9*
Ring Dips
Burpee Box Jump-overs
Jumping Lunges (L+R=1)
*= 1 Rope Climb
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
