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: 29 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. In Pairs 30 minute EMOM of
Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed
Power-Up
Powerlifting: 29 September 2022
A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min
B. Pause Front Squat 3 | 2-5 | 3"
C1. Push Press 5 | 2-5 | 2"
C2. Pull-up 5 | 2-5 | 2" in tempo C-1-X-3
LET’S GET PHYSICAL
WOD: 20 September 2022
A. Thruster
5 | 5 | 2"
*Looking at 85-90% from last weeks 3 rep
B. 13 minute AMRAP of
1 Wall Walk
1 Legless Rope Climb
1 Rope Climb
*Athlete to add 1 Wall Walk each round
Power-Up
Powerlifting: 20 September 2022
Week 51
It’s Gymnasty
Gymnastics: 20 September 2022
Week 51
LET’S GET PHYSICAL
WOD: 18 September 2022
A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"
B. Handstand Walk Technique Work
*Experienced athletes to work on HS holds
C. 15 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
3rd minute : Rest
LET’S GET PHYSICAL
WOD: 16 September 2022
A.Snatch Pull + Snatch (Technique) 10 | 1 | 90"
B. Snatch at 70% of Part A with 2 second Pause in bottom 6 | 2 | 60"
C. 15 minute AMRAP of
Ascending Rep Scheme 3,5,7,9,11,13...
Bar Muscle Up
Squat Snatch 60/45
*Athlete to perform 12 Burpees over bar after each set
LET’S GET PHYSICAL
WOD: 15 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups
LET’S GET PHYSICAL
WOD: 14 September 2022
A. 20 minutes to find a 3 rep heavy Deadlift
B. 18 minute AMRAP of
10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to run 200m
LET’S GET PHYSICAL
WOD: 13 September 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 2"
B. Handstand Technique Work
*Experienced athletes to work on HS holds
C. 12 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
Power-Up
Powerlifting: 13 September 2022
It’s Gymnasty
Gymnastics: 13 September 2022
Week 50
LET’S GET PHYSICAL
WOD: 6 September 2022
A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 2-3 attempts at most here
B.14 minute AMRAP of
200 m Run
20 Toes to Bar
200 m Run
20 Wall Balls
Power-Up
Powerlifting: 6 September 2022
A. Back Squat 10minute EMOM 2 reps @ 70-75%
B1. Incline Bench Press 3-5 | 2-5 | '30
B2. Dips 3-5 | 6-10 | 2"
B3. Pull-up 3-5 | 2-5 | '30
B4. Chin-up 3-5 | 6-10 | 2"
It’s Gymnasty
Gymnastics: 6 September 2022
Week 49
LET’S GET PHYSICAL
WOD: 26 August 2022
5 Rounds of 4 minutes on 2 minutes off
15 HSPU
9 Double Dumbbell Devils Press 22.5/20 kgs
50 Double Unders
then in remaining time max effort Wall Balls
*Athletes to have at least 1 minute of wall balls
LET’S SET THE BAR
Benchmark: 13 August 2022
Billa
In partners 26 Rounds for time of
9 Wall Balls
6 Burpees
3 Power Cleans 70/50
*Athletes to run 1 mile together at round 6
*Time Cap 38 minutes
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
