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: 2 February 2023
A1. Double Dumbbell Bench Press
5 | 10 | 0"
A2. Kettlebell Gorilla Rows
5 | 16 | 3"
B. 2 x 9 minute AMRAPS of
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
50 Double Unders
Rest 4:00 Between sets
Power-Up
Powerlifting: 2 February 2023
A. Pause Front Squat
10 min EMOM 1 rep @ 80-85%
LET’S GET PHYSICAL
WOD: 31 January 2023
A. Back Squat
5 | 7 | 3"
B. 11 minute AMRAP
Buy in 1500/1350 m Ski
then in remaining time AMRAP of
6 L / 6 R KB Single Arm Hang Snatch 24/16 kg
12 Box Jump Over 24/20"
Power-Up
Powerlifting: 31 January 2023
A. Back Squat
3 | 6-10 | 3" @ 75%
B1. Bench Press
3 | 5-8 | 2"
B2. Pull-up
3 | 5-8 | 2"
C1. Seated Arnold Press
5 | 10 alt | 60'
C2. Gorilla Row
3 | 10 alt | 60'
LET’S GET PHYSICAL
WOD: 26 January 2023
A. Kettlebell Turkish Get Up 5 | 5 L and 5 R | 3"
B. 3 Rounds of 6 minutes on/2 minutes off
45/35 Calorie Ski
45/35 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20 "
Power-Up
Powerlifting: 26 January 2023
A. Front Squat
5 reps @ 70%
3 reps @ 80 %
1 rep @ 90 %
3 reps @ 85%
3 reps @ 85%
B1. Farmer Handle Deadlift 3 | 3-5 | 2"
B2. Bench Press 3 | 3-5 | 2"
C. Buddy WOD
200 Double Kettlebell Swings for time 2x24/16kg
EMOM 5x Shoulders to Overhead
LET’S GET PHYSICAL
WOD: 19 January 2023
A. 12 minutes to find a heavy Bench Press for the day
B. Bench Press @ 70% of Part A 30 reps for time
C. 2 x 9 minute AMRAP of
22/17 Calorie Row
12 Burpees over the Rower
22/17 Calorie Row
12 Burpees over the Rower
75 Double Unders
rest 2:00
LET’S GET PHYSICAL
WOD: 12 January 2023
A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"
B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories
Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories
Power-Up
Powerlifting: 12 January 2023
A. Front Squat 3 | 5 | 3"
B. Farmer Handle Deadlift 3 | 5 | 3"
C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest
LET’S GET PHYSICAL
WOD: 5 January 2023
A. 15 minutes to find a heavy Bench Press for the day
B. Bench Press @ 80% of Part A
30 reps for time
C. 3 Rounds of 5 minutes on/2 minutes off
35/28 Calorie Ski
35/28 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20"
LET’S GET PHYSICAL
WOD: 29 December 2022
A. 15 minutes to find a heavy Bench Press for the day
B. Bench Press @ 80% of Part A
30 reps for time
C. In Partners 10 rounds of 1:30 on/0:30 minutes off of :
Partner 1 - Ski Erg Calorie
Partner 2 - Heavy Sled Drag
LET’S GET PHYSICAL
WOD: 15 December 2022
A. 15 minutes to find a heavy Bench Press for the day
B. Bench Press @ 80% of Part A 30 reps for time
C. 20 Minute AMRAP of
20 Calorie Row
5 Wall Walks
20 PVC Sit Ups
50 Double Unders
Power-Up
Powerlifting: 15 December 2022
A. Turkisch Get-up 5 | 3L/R | 2"
B. Deadlift Build up to a 3 RM
C. Buddy WOD
3 rounds for time of:
10 Ground to Overhead @ BW
20 Strict Pull-up
30 Double KB Front Squats 2X 24/16
2min Rest
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
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"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
