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 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: 4 May 2022
A. Burgerner Warm-up and skill transfer
B. 3x 12 minute EMOM's of:
1st - 12 minute EMOM: Snatches for weight.
2nd - 12 minute EMOM: Cleans for weight.
3rd - 12 minute EMOM: Deadlift for weight.
LET’S GET PHYSICAL
WOD: 24 April 2022
A. 10 EMOM 1 rope climb
B. 3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls 40/30 kg
12 burpees, jumping over the barbell
LET’S GET PHYSICAL
WOD: 2 March 2022
A. 20 minutes of technique work (max 60%) on Clean Complex of:
1 Power Clean
1 Front Squat
1 Hang Squat Clean
B. AMRAP of:
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell.
LET’S GET PHYSICAL
WOD: 1 March 2022
A. Superset of Strict Handstand Push-ups vs strict Pull-ups 3-5 | ME + ME| 2"
B. 4 rounds a la Fight gone bad style of:
1 minute of Box Jump-overs
1 minute of Ski-erg ME Cals
1 minute of Push Presses 20/15 kg (barbell only)
1 minute of Abmat Sit-ups
1 minute of Row
1 minute rest bewteen rounds
Power-Up
Powerlifting: 1 March 2022
A) Snatch Pull + Power Snatch + Overhead Squat 5 | 1+1+2 | '90
B) Back Squat
2 reps @ 80%1RM
2 reps @ 86%1RM
2 reps @ 92,5%1RM
C1. Press 4 | 5-8 | '90
C2. Pull-Up 4 | 5-8 | '90
LET’S GET PHYSICAL
WOD: 2 February 2022
A. Cluster Squat Cleans 2 | 7x2 '20 | 3"
B. for time:
60 consecutive Double Unders
30 Front rack Barbell Stepping Lunges 40/30 kg
15 Pull ups
60 consecutive Double Unders
30 Back rack Barbell Stepping Lunges 40/30 kg
15 Chest to bar Pull ups
60 consecutive Double Unders
30 Overhead Barbell Stepping Lunges 40/30 kg
15 Bar Muscle Ups
LET’S GET PHYSICAL
WOD: 22 December 2021
A1. Press 3-5 | 3-5 | 0
A2. Bent over Barbell Row (supinated grip) 3-5 | 5-8 | 3"
B. 5 rounds for time of:
15 Double Kettlebel/ Double Dumbbell Thrusters
10 Strict Pull-ups
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*C. (HOME-APPROVED WOD)
(strict) Handstand Push-ups 3-5 | 3-5 | 2"
5 Rounds for time of:
10 Burpees
10 V-ups
10 Jumping Lunges (L+R=1)
LET’S GET PHYSICAL
WOD: 18 November 2021
A. Good Mornings 2 | 12-15 | '60
B. Turkish Get-ups 2-3 | 8L + 8R | '90
C. 21-15-9 Calories of:
Row
Ski-erg
rest 3 minutes
21-15-9 Calories/ Reps of:
Row
Burpees over the Rower
Power-Up
Powerlifting: 18 November 2021
A. Overhead Squat 5 | 2 | 2" in tempo 4-3-1-1
B. Deadlift 3 | 5-8 | 3" in tempo 3-1-X-1
C1. Bench Press 5 | 5 | 2"
C2. Barbell Walking Lunge 5 | 20 | 2"
D. Bent over Lateral Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 14 November 2021
A. 20 minutes to work on the following Complex
1 Heaving Snatch Balance
1 Snatch Balance
1 Overhead squat
B. 10-9-8-7-6-5-4-3-2-1
Snatch 40/25kg
Burpee over the Barbell
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
