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: 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: 28 January 2023
"Matt's Birthday WOD"
In Partners for time of :
Buy In
38 Synchro Burpees
38 Cal Row (Each)
then
27 - 21 - 15 - 9
Deadlift 100/70 kg
Handstand Push Up
then
Buy Out
38 Synchro Burpees
38 Cal Row (Each)
*Each partner to complete 27 - 27 - 21 -21 - 15 - 15 - 9 - 9 reps individually
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 SET THE BAR
Benchmark: 1 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Dip
Sisson
B. 20 minute AMRAP
1 Rope Climb
5 Burpees
200 m Run
*If you've got a 20-lb. vest or body armor, wear it.
LET’S GET PHYSICAL
WOD: 27 December 2022
A1. Seated Dumbbell Press 5 | 8 | 0"
A2. KB Gorilla Rows 5| 16 | 0"
A3. Banded Face Pulls 5 | 20 - 30 | 2"
B. 3 Rounds of 6 minutes on/2 minutes off
40/30 Calorie Ski
40/30 Calorie Row
then in remaining time max effort Bar Facing Burpees
Power-Up
Powerlifting: 27 December 2022
A. Back Squat find your 1 RM
B. Bench Press
Stripping Method: 1 set of 60 reps
Start @ 5RM Strip 5-10% just before failure
C. Dead by Pull-ups
Min 1 pull-up, min 2: 2 pull-ups…
Fittest Buddies of the box
WOD-1 THRESSLORD
The first WOD to start of the FITTEST BUDDIES of the BOX is called:
"WOD-1 THRESSLORD"
YOU GO - I GO
8 rounds for time of:
120 meter ♀ Row | 150 meter ♂ Row
8 Burpees over the rower
120 meter♀ Ski-erg | 150 meter ♂ Ski-erg
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 SET THE BAR
Benchmark: 30 November 2022
A. Clean + Front Squat + Thruster + Jerk
8 | 1 | 2'
Build to a heavy for the day in 8 sets
Rahoi
B. 12 minute AMRAP of
12 Box Jumps 24/20"
6 Thrusters 45/30 kg
6 Burpees over the Bar
LET’S GET PHYSICAL
WOD: 19 November 2022
BuddyWOD
For time:
2000m Row
50 Dumbbell Devils Press 22.5/15 kg
2000m Row
100 Burpees
2000m Row
150 Wall Balls
*Time Cap 42 minutes
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
