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 March 2023
A1. Dumbbell Bench Press
4 | 15 | 0"
A2. Single Dumbbell Lat Pull Over
4 | 12 | 0
A3. Banded Tricep Pulldown
4 | 20 - 30 | 3"
B. Tababata (Complete 1 full Round before moving on to the next exercise)
1. Ski Erg
2. V Sit Ups
3. Double Kettlebell Front Rack Hold
4. Barbell Bicep Curls
Power-Up
Powerlifting: 23 March 2023
A. Thruster
10 EMOM 1 rep @ 3 RM
B. Deadlift
2 | 2 | 3" @ 90%
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (banded)
* stretch hip Flexors during rest
D. Buddy WOD
LET’S GET PHYSICAL
WOD: 19 March 2023
A. 25 minute Fight Gone Bad Style of
1st minute : Double Under
2nd minute : Kettlebell Hang Snatch
3rd minute: Handstand Push Up
4th minute :Shuttle Runs
5th, minute : Rest
GO FOR GOLD
OLYMPIC LIFTING: 19 March 2023
A1. Slow Tempo Snatch DL + Snatch Pull
3 x ( 2 + 2)
B2 Slow Tempo Muscle Snatch + OHS
3 x (1 + 2).
C3. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance
3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Power Snatch + OHS
Build to 80%
E5. Accesory x 3
Empty Barbell Slow Motion Snatch
LET’S GET PHYSICAL
WOD: 15 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Split Jerk
8 | 1 | 2 "
B. 3 Rounds for time of
15 Chest to Bar Pull Ups
20 Burpees
15 Sumo Deadlift High Pull 45/30 kg
https://www.crossfit.com/workout/2017/08/31#/comments
GO FOR GOLD!
OLYMPIC LIFTING: 15 March 2023
A1. Slow Tempo Muscle Clean + Front Squat + Strict Press
3 x ( 2 + 2 + 2)
B2 Slow Tempo Clean + Push Press
3 x (1 + 2).
C3. Paused Strict Press + Push Press + Push Jerk + Split Jerk
3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Clean + Split Jerk
Build to 80%
E5. Accesory x 3
Empty Barbell Slow Motion Clean
LET’S GET PHYSICAL
WOD: 8 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk
8 | 1 | 2 "
B. 2 Rounds for time of
20 Back Squat 60/40 kg
20 Power Clean 60/40 kg
20 Bar Facing Burpees
GO FOR GOLD!
Olympic Lifting: 8 March 2023
A. Muscle Clean
5 x 3
B. Paused Power Clean + Front Squat + Push Press
5 x ( 2 + 2 + 2)
C. Power Clean
Build to 1RM
D. Tall High Pull + High Hang Muscle Clean + Low Hang Clean + Split Jerk
5 x (1 + 1 + 1)
E. Superset x 3
8-10/8-10 Seated KB Bottom Up Press
8-10 Paused Barbell Shrugs
LET’S GET PHYSICAL
WOD: 15 February 2023
A. 1 Power Clean + 2 Hang Power Clean
8 | 1 | 2"
B. In Groups of 4 for 16 Rounds of 1:00 on/ 0:15 off
1st minute : 16/12 Cal Echo Bike
2nd minute : 8 Power Cleans 75/50 kg
3rd minute : 18/14 Cal Ski Erg
4th minute Rest
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 15 February 2023
A. Split Jerk Balance + Split Stance Strict Press
5 x (3 x 3)
B. Jerk Drive
5 x 5
C. 15 mins to Find 3RM Paused Split Jerk
D. High Hang Muscle Clean + Hang Power Clean + Clean
5 x (1 + 1 + 1)
E. Superset x 3
8-10 Barbell Strict Press
6-8 Push Press
3 - 5 Push Jerk >. ME lock out Hold
LET’S GET PHYSICAL
WOD: 5 February 2023
A. 15 minutes to Find Heavy 3 rep Weighted Dip
B. Weighted Dip
4 | 3 | 2" @ 80-90% of Part A
C. 12 Minute AMRAP of
10 Sumo Deadlift High Pull 50/35 kg
10 Bar Facing Burpees
200 m Run
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 5 February 2023
A. Paused Snatch Pull
5 x 5
B. Snatch Grip Romanian Deadlift (With Tempo)
5 x 3-5
C. Snatch Pull + Power Snatch + OHS
5 x (2 + 1 + 2)
D. Paused Snatch + OHS
Build to 70% of 1RM
E. Superset x 3
10/10 Barbell Russian Step Ups
ME Weighted Glute Bridges
LET’S GET PHYSICAL
Strongman: 5 February 2023
A1. Paused Snatch Pull
5 x 5
B2. Snatch Grip Romanian Deadlift (With Tempo)
5 x 3-5
C3. Snatch Pull + Power Snatch + OHS
5 x (2 + 1 + 2)
D4. Paused Snatch + OHS
Build to 70% of 1RM
E5. Superset x 3
10/10 Barbell Russian Step Ups
ME Weighted Glute Bridges
A) 2s pause at the knee, not above, not underneath, at the knee cap. Build over sets
B) 4 second negative to below the knee, explosive extension. From the rack. 3 mins rest in between. Give them 20 mins for this. All sets heavy
C) Light weights working on timing of
the feet and arms.
D) Make sure people stick to the 2s pause at knee
E) Rest as needed inbetween
- add a pause at the top of the glute bridges
LET’S SET THE BAR
Benchmark: 29 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Pull Up
B. Weighted Pull Up 4 | 3 | 2" @ 80-90% of Part A
OMAR
C. For time of
10 Thrusters 45/30 kg
15 Bar Facing Burpees
20 Thrusters 45/30 kg
25 Bar Facing Burpees
30 Thrusters 45/30 kg
35 Bar Facing Burpees
*16 minute TC
Slow is smooth, smooth is fast
Olympic Weightlifting: 29 January 2023
A. Snatch DL to Knee Position Then to Power 3 x 5
B. Segmented Snatch Deadlift (With Tempo) 5 x 6-8
C. Snatch pull + Snatch 5 x (2 + 1)
D. 4 Rounds for Quality
8 Snatch grip Barbell Row
8 Snatch Grip Upright Rows
Pull up hold (10/15s over bar, 10/15s at eye height, then 10/15s to full extension
REST 60-90s Between Rounds
LET’S SET THE BAR
Benchmark: 25 January 2023
A. 15 Minutes to find a heavy Complex of:
1 Deadlift + 1 Low Hang Cluster + 1 Front Squat + 1 Thruster
"Clay's Birthday WOD"
B. EMOM x 5
50 Double Unders + 5 Thruster 50/35 kg
rest 2:00
C. EMOM x 5
50 Double Unders + 3 Thruster 60/45 kg
rest 2:00
D. EMOM x 5
50 Double Unders + 1 Cluster 70/55 kg +
( if athlete is comfortable, let them build over the last 5 minutes with the cluster)
Slow is smooth, smooth is fast
Olympic Weightlifting: 25 January 2023
A. Clean DL to Knee Position Then to Power 3 x 5
B. Segmented Clean Deadlift (With Tempo) 5 x 6-8
C. Clean Pull + Clean 5 x (2 + 1)
D. 4 Rounds for Quality
8 Barbell Upright Row
8/8 Chainsaw Row (or barbell if it's easier)
ME Banded Lat pull Downs
REST 60-90s Between Rounds.
LET’S GET PHYSICAL
WOD: 13 December 2022
A. 3 Hang Power Snatch + 1 Snatch
5 | 1 | 2"
B. 1 Snatch + 1 OHS
5 | 1 | 1"
B. 14 minute AMRAP of
14 Calorie Row
14 Wall Ball
14 Toes to Bar
Power-Up
Powerlifting: 13 December 2022
A. Back Squat
8 reps @ 75%
5 reps @ 80%
3 reps @ 85%
3 min rest
5EMOM 1 rep @ 90%
B1. 1.5 Bench Press 5 | 3-5 | 2"
B2. Barbell Row 5 | 5 | 2"
C1. Chin-up 2 | ME | '90
C2. Dips 2 | ME | '90
LET’S GET PHYSICAL
FINAL WOD-4 Buried Alive
Here it is! The Final WOD of the day!
Which Buddies will be the Fittest of the Box?!
This workout consists out of two parts, A and B. It will be quite a challenge and a spectacle to see.
"WOD-4 BURIED ALIVE"
A. 7 minute AMRAP of:
12 Cleans
12 Synchronised Burpees over the Barbell
12 Synchronised Alternating Hang Dumbbell Snatches
2 minutes Rest
B. 3 minutes to find your 1RM Clean
MEMBER OF THE MONTH
Member of the Month April
NEWS
23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.
MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
