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 SET THE BAR
Benchmark: 20 May 2022
"Manion"
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb. ♂ 135 lb.
LET’S GET PHYSICAL
WOD: 19 May 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. feet ellevated Ring Rows 3-5 | ME | 3"
B. for time:
100 burpees
starting with and every minute on the minute perform 2 muscle ups
Power-Up
Powerlifting: 19 May 2022
A. Muscle Snatch + Drop Snatch 3 | 1+1 | '60
B. 3 Pos. Snatch Build up in 15 min
C. Deadlift 3 | 3-5 | 3"
D. Bench Press
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92%1RM
2 reps @ 97,5%1RM
E1. Bulgarian Split Squat 3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90
LET’S GET PHYSICAL
WOD: 18 May 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 4 | 3-5 | 3"
C. 21-15-9 reps for time of:
Cal row
Toes to Bar
Squat cleans 60/40 kg
LET’S GET PHYSICAL
WOD: 17 May 2022
A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"
B. 10 rounds for time of:
3 Snatches 60/ 40 kg
3 Burpees over the bar
Power-Up
Powerlifting: 17 May 2022
A. Back Squat/ Front Squat*
6/5 reps @ 70/65%
6/4 reps @ 80/75%
3/4 reps @ 90/80%
2/4 reps @ 95/80%
* First all Back Squat Sets, Then Front Squat
B1. Press 5 | 3-5 | 0"
B2. Arnold Press 5 | 5 | 0"
B3. Pass Troughs 5 | 10 | 2"
It’s Gymnasty
Gymnastics: 17 May 2022
LET’S GET PHYSICAL
WOD: 16 May 2022
A. Back Squat 3-5 | 8-12 | '90 in tempo 3-1-X-1
B. 20 min EMOM of:
odd: 1 minute Row for ME cal
even: rest
LET’S GET PHYSICAL
WOD: 15 May 2022
A. Romanian Deadlift 3 | 5-8 | 2"
B. Handstand walk practise
C. 3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time
Start a clock and begin an attempt at each exercise every 3 minutes.
LET’S SET THE BAR
Benchmark: 14 May 2022
A. 10 minute EMOM of 1 Ropeclimb
"Knight - Hyrox"
B.Buddy WOD, you go - I go
AMRAP (with a Partner) in 30 minutes
1,000 meter Ski Erg
1,000 meter Row
50 Burpee Broad Jumps
LET’S SET THE BAR
Benchmark: 13 May 2022
"Bearcomplex"
A. 5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
B. and let's finish off with a surprise finisher!
LET’S GET PHYSICAL
WOD: 12 May 2022
A1. Bench Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. (feet ellevated) Ring Rows 3-5 | ME | 3"
B. 21-15-9 reps for time of:
toes to bar
cal row
burpees over the rower
Power-Up
Powerlifting: 12 May 2022
A. Tall Snatch 3 | 2 | '60
B. Snatch Pull + Dip Snatch 5 | 1+1 | '90
C. Deadlift 3 | 3-5 | 3"
D. Bench Press
4 reps @ 80%1RM
3 reps @ 87,5%1R
2 reps @ 95%1RM
E1. Bulgarian Split Squat 3 | 3-5 L/R| '90
E2. Single Leg Hip Trust 3 | 3-5 L/R |'90
LET’S GET PHYSICAL
WOD: 11 May 2022
A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch
B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1
C. Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
