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: 7 December 2022
A. Power Clean Waves 3 sets 5-4-3
rest 1:30 between sets and waves
Increase weight each set
B. For time of
60 Bar Facing Burpees
30 Overhead Squats 50/35 kg
15 Bar Muscle Ups
Slow is smooth, smooth is fast
Olympic Weightlifting: 7 December 2022
"Contact & Transition"
A. Muscle Clean + Front Squat 5 x ( 3 + 3)
B. Clean Pull + Tall Clean 5 x (1 + 3)
C. High Hang Clean, Hang Clean, low hang Clean, Clean Build To A Heavy Complex
D. High Hang Clean + Paused Split Jerk 5 x ( 3 + 2)
LET’S GET PHYSICAL
WOD: 6 December 2022
A. Low Hang Snatch 5 | 3 | 2"
B. Low Hang Snatch + Overhead Squat 5 | 1 | 90"
C. 15 minute AMRAP of:
5 Wall Ball
5 Kettlebell Swing
5 Box Jumps
*Add 5 Reps each round
Power-Up
Powerlifting: 6 December 2022
A. Back Squat
Set 1: 5reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 1 rep @ 90%
Set 4: 3 reps @ 85%
Set 5: 5 reps @ 80%
* all in controlled slow eccentrics
B. Deadlift 3 | 5 | 3"@75%
C1. 1.5 Bench Press5 | 3-5 | 2"
C2. Gorilla Row 5 | 10 | 2"
LET’S GET PHYSICAL
WOD: 5 December 2022
A. Find a heavy 5 rep max Front Squat
B. 4 Rounds of 3 minutes on/1 minute off
250/200 m Row
20 Alternating Dumbbell Snatches 22.5/15 Kg
then in remaining time max effort Chest to Bar Pull Ups
LET’S GET PHYSICAL
WOD: 4 December 2022
5 Rounds for time of
400m Run
20 Wall Balls
10 Double Dumbbell Box Step Over 22.5/15 kg
*Time Cap 24 minute
Slow is smooth, smooth is fast
Olympic Weightlifting: 4 December 2022
"Patience & Timing"
A. Paused Snatch Deadlift 3 x 5
B. Snatch Grip Romanian Deadlift (With Tempo) 5 x 3-5
C. Paused Power Snatch + OHS 5 x (2 + 2)
D. Paused Snatch + OHS Build to 70% of 1RM
LET’S GET PHYSICAL
WOD: 3 December 2022
Buddy Saturday!
30 minute AMRAP Buddy WOD of:
50 Calorie Row
60 Deadlifts 100/70 kg
50 Calorie Row
50 Power Cleans 80/60 kg
50 Calorie Row
40 Overhead Squats 60/45 kg
50 Calorie Row
30 Shoulder to Overhead 60/45 kg
LET’S SET THE BAR
Benchmark: 2 December 2022
Fays Birthday WOD
12 minute AMRAP of:
6 BMU
12 Deficit Handstand Push Ups
31 Double Unders
rest 4:00
12 minute AMRAP of:
6 Ring Muscle Ups
12 Handstand Walk
31 Double Unders
LET’S GET PHYSICAL
WOD: 1 December 2022
A1. Elevated Feet Ring Row 5 | 8 - 12 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0
A3. Top of Ring Hold 5 | 10 - 20 Seconds | 0
A4. Max Effort Ski Erg 5 | 30 seconds | 3"
B. 20 Minute FGB Style of:
1st minute: Calorie Row Erg
2nd minute: DB Bench Press
3rd minute: Alternating Leg V Sit Up
4th minute: Rest
Power-Up
Powerlifting: 1 December 2022
A. Atlasstone on the Box 10EMOM 2 reps
B. Push Press 3 | 3-5x1 | 30-40' | 3"@85-90%
C. Zecher Pause Squat 3 | 3 | 2" @ 90%5RM
D. Farmers Walk 10 rounds of: 2x 10m @ 1.5x BW
Note: You go I go
E. Dead Hang
Try to beat previous time
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
