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: 4 August 2021
A. Tempo Snatch Deadlift + Snatch Shrug + Power Snatch 7 | 1 | 2"
B. 21* 15* 9 of:
Overhead Squat 60/40 kg
Chest to Bar Pull Ups
*200 m Run after each set
note: 16 minute TC
LET’S GET PHYSICAL
WOD: 3 August 2021
A1. 1 Clean Pull + 1 Hang Squat Clean + 2 Squat Cleans 6 | 1 | 2"
B. 5 rounds for 2 minutes on/ 2 minutes off, of:
8 Double Dumbbell Devils Press
then max effort Ski Erg Calories
Power-Up
Powerlifting: 3 August 2021
A. Snatch Pull 5 | 3 | 2"
B. Back Squat 2-4 | 6-10 | 3" in tempo 3-0-1-1
C1. Dumbbell Bench Press 3-5 | 8-12 | '90
C2. Aipa Row 3-5 | 8-12 | '90
It’s Gymnasty
Gymnastics: 3 August 2021
A. Strength Conditioning / Push-Pull Strength work
On every 30 seconds 6 rounds (17 minutes total:
0-30 sec.: 1-3 Strict Pull-ups
30-60 sec.: 1-3 Strict HSPU (scale parallete push-ups)
60-90 sec.: 3 Strict Toes to Bar
90-120 sec.: 3-5 Strict (Ring) Dips
note: rest 60 seconds between sets.
B. Spend 5-10 minute working on your Kipping/Butterfly Technique
C. WOD
10...1 Kipping Chest to Bar (scale 1: Kipping Pull Ups, scale 2: Pull to eye height)
3 Wall Walks after every round
Timecap 12 minutes
LET’S GET PHYSICAL
WOD: 2 August 2021
A. 1 Front Squat + 2 Back Squat 6 | 1 | 3"
B. 42 - 30 -18 Reps for time of:
Calorie Row
Alternating Dumbbell Hang Snatches 22.5/15 kg
LET’S GET PHYSICAL
WOD: 1 August 2021
A. Skin the Cat 6 | 3 | 2"
B. 5 Rounds for time of:
40 Double Unders
10 Shoulder to Overhead 50/35 kg
10 Toes to Bar
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
LET’S GET PHYSICAL
WOD: 30 July 2021
32 minute EMOM of:
1st minute: 5 - 8 BMU/Chest to Bar/Pull Ups
2nd minute: 16/12 Cal Echo Bike
3rd minute: 60 Double Unders
4th minute: 5 Deadlifts 120/90 kg
note: Work in groups of 4 athletes
LET’S GET PHYSICAL
WOD: 29 July 2021
A1. Strict Press 5 | 6 - 8 | 0"
A2. Single Leg Dumbbell RDL 5 | 8L + 8R | 3"
B. Alternating 18 minute EMOM of:
1st minute: 45 sec Chin Hold over Bar
2nd Minute: 12/10 Cal Row
3rd minute: 45 second Handstand hold against wall
4th minute: 12/10 Cal Ski Erg
5th minute: Hanging Tuck Hold
6th minute: 10 x 10m Shuttle Runs
Power-Up
Powerlifting: 29 July 2021
A. Front Squat 1-3 | 5-8 | 3" in tempo 4-0-1-1
B. Deadlift 1-3 | 5-8 | 3" in tempo 4-1-1-1
C1. Bench Press 3 | 3-6 | 0" in tempo C-0-1-1
C2. Dip 3 | 5-8 | 0" in tempo C-0-1-1
C3. Half Kneeling Dumbbell Press 3 | 8-12 L+R | 2" in tempo C-0-1-1
C4. Chin-up 3 | 6-10 | 2" in tempo C-0-1-1
LET’S SET THE BAR
Benchmark: 28 July 2021
A. 2 Clean Pulls + 2 Squat Cleans 6 | 1 | 3"
Crossfit Open 11.5
B. 20 minute AMRAP of:
5 Power Clean 60/40 kg
10 Toes to Bar
15 Wall Balls
LET’S GET PHYSICAL
WOD: 27 July 2021
A. EMOM Muscle Snatch + 2 Snatch Balance 5 | 1 | 1"
B. Snatch Pull + 2 Snatch 5 | 1 | 2"
C. 15 minute Alternating EMOM of:
1st Minute: 1 - 5 Ring Muscle Ups
2nd Minute: 10 - 15 Kettlebell Swings 32/24 kg
3rd Minute: Rest
It’s Gymnasty
Gymnastics: 27 July 2021
Power-Up
Powerlifting: 27 July 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 4-1-1-1
B. Press 7 | 3 | 2" in tempo 3-1-1-1
C1. Pull-up 3 | 3-6 | 0" in tempo C-1-1-1
C2. Ring Row 3 | 6-12 | 2" in tempo C-0-1-0
C3. Push-up 3 | 12-20 | 2"
LET’S GET PHYSICAL
WOD: 26 July 2021
A. 1 Front Squat + 2 Back Squat 6 | 1 | 3"
B. 2 x 8 minute AMRAP's of:
1st AMRAP
10 Handstand Push Ups
15 Calorie Row
2nd AMRAP
15 Calorie Ski Erg
10 Double Dumbbell Shoulder to Overhead 22.5/15 kg
note: 2:00 minutes rest between sets
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
