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: 23 October 2021
Buddy WOD
AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Hang Power Clean (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)
From 0:00-2:00, partner 1 goes 2:00- 4:00 partner 2.
Continue switching every two minutes untill the 40-minute clock stops.
Just lift odd shit
Strongman: 23 October 2021
A. Kettlebell Snatch + TGU + Thruster 5 | 2x 1+1+1 L+R | 2"
B. Bench Press 5 | 3 | 2" @ 80+%
C. Buddy Wod
20min AMRAP of:
20x Farmer Deadlift @ 1,5x Body Weight
50m Farmers Walk
ME Push-ups
Note: you go, i go and score is total push-ups.
LET’S SET THE BAR
Benchmark: 22 October 2021
Waterfall This | Buddy WOD
4 rounds of:
20 sec ME Cal Echo Bike
20 sec rest
20 sec ME Front Squats 60/40
20 sec rest
2 minutes rest
4 rounds of:
20 sec ME Cal Ski-erg
20 sec rest
20 sec ME Toes to Bar
20 sec rest
2 minutes rest
4 rounds of:
20 sec ME Cal Row
20 sec rest
20 sec ME Dumbell Snatches 22,5/15 kg
20 sec rest
LET’S SET THE BAR
Benchmark: 21 October 2021
A. Bench Press 3-5 | 5-8 |3"
B. Bentover Barbell Row 2-4 | 8-12 | '90
"Annie"
50-40-30-20-10 Reps For Time of:
Double-Unders
Sit-Ups
Power-Up
Powerlifting: 21 October 2021
A. Power Clean + Push Press 3 | 3-5x1 | '30 | 2-3" @ 90%
B. Front Squat 3 | 3-5 | 3" in tempo C-0-X-1
C1. Pull-up 3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 20 October 2021
A. 8 minute EMOM Clean Complex of:
1 Power Clean
1 Hang Squat Clean
2 Squat Cleans
B. 15 minute AMRAP of:
25 Toes to Bar
50 Burpees
75 WallBalls
LET’S GET PHYSICAL
WOD: 19 October 2021
A1. Dumbbell Bench Press 2-4 | 8-12 | 0"
A2. Dumbbell Gorilla Row 2-4 | 8-12 | 2"
B. In Buddies, for time:
50 Cal Ski-erg
50 Cal Row
rest 1 minute
60 Cal Ski-erg
60 Cal Row
rest 1 minute
40 Cal Ski-erg
40 Cal Row
Power-Up
Powerlifting: 19 October 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1
C1. Bulgarian Split Squat 3 | 5-8 L+R | 2"
C2. Chin-up 3 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 18 October 2021
A. Power Snatch 4-5 | 3 | '2
* after 3 Reps perform 1 Overhead Squat
B. EMOM for 14 minutes:
odd minute: 4 Power Snatches
even minute: 12 Burpees over de Bar (facing)
LET’S GET PHYSICAL
WOD: 17 October 2021
A. Front squats 5| 3x 1 1/4 | 3"
B. Every Minute On the Minute for 20 minutes, of:
10 Burpees over the Bar (facing)
10 Front Rack Stepping FW Lunges
10 Strict Pull Ups
10 Back Rack Stepping BW Lunges
10 Handstand Push Ups
LET’S GET PHYSICAL
WOD: 16 October 2021
Buddy WOD, you do 1 round, I do 1 round
7 minute AMRAP of:
20 Pulls on the Rower for Cals
10 V-Ups
rest 3 minutes
7 minute AMRAP of:
20 Squats
10 Box Jumps
rest 3 minutes
7 minute AMRAP of:
20 Pulls on the Ski-erg
10 Back Extensions
LET’S SET THE BAR
Benchmark: 15 October 2021
A. 5 rounds Clean Complex of:
1 Power Clean
2 Hang Squat Cleans
Top Gun
B. For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees to start and on top of each minute
Tc. 18 minutes
LET’S GET PHYSICAL
WOD: 14 October 2021
A. Turkish Get-ups 2|5L+5R|1"
B. Technique on (synchronized) T2B
C. Buddy WOD for time:
30 synchronized Toes to Bar
800 m Run
25 synchronized Toes to Bar
400 m Run
20 synchronized Toes to Bar
Power-Up
Powerlifting: 14 October 2021
A. Power Clean + Push Press 3 | 5-7x1 | '30 | 2-3" @ 85%
B. Front Squat 5 | 3 | 3" in tempo C-0-X-1
C1. Pull-up 3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
