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 October 2022
A. Hang Power Clean 8 | 5 | 90"
*Note building to a heavy set of 5
B. In Partners 6 rounds of 2 minutes on/2 minutes off of :
Partner 1 - 15 Bench Press AHAP
Partner 2 - Heavy Sled Drag
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: 23 September 2022
5 Rounds Each for time of
400 m Run
20 Wall Ball
10 Power Clean 70/50 kg
5 Wall Walk
rest 2:00 after each round
Time Cap 40 minutes
LET’S GET PHYSICAL
WOD: 21 September 2022
A. Pause Hang Power Clean 5 | 5 | 3"
B. 14 Minute AMRAP
50 Double Unders
25/20 Calorie Row
10 Double Kettlebell Hang Clean and Jerk 24/16
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: 10 September 2022
In Partners for time:
2400 m Sandbag Run
then
150 Power Cleans 60/40
150 Burpee Box Jump Over 24\20 "
then
2400 m Run
Note: Partition Reps anyway
Time Cap : 36 minutes
*Note Each Partner runs 400 and then swaps
LET’S GET PHYSICAL
WOD: 9 September 2022
A. 35 minute EMOM of
1st minute : 10 - 16 Ski Erg Calories
2nd minute : 6 - 12 Double Kettlebell Hang Clean and Jerk
3rd minute : 12 - 16 10 m Shuttle Runs
4th minute : 2 - 4 Rope Climbs
5th minute : Rest
*Note Work in Groups of 4
LET’S GET PHYSICAL
WOD: 5 September 2022
A. In 18 minute window establish a heavy 3 rep max Power Clean
*Note Retest from 2nd August
B. 4 Rounds of
Row 300/250 m
20 Alternating DB Hang Snatch 22.5/15 kg
*Timecap 13 minutes
LET’S GET PHYSICAL
WOD: 3 September 2022
In groups of 3 athletes
30 minute AMRAP of:
60 Cal Row
60 Handstand Push Ups
60 Hang Power Clean and Jerk 50/35 kg
60 Chest to Bar Pull Ups
60 Box Jump Overs
*1 Partner to be running 200m at all times
*1 Partner to be workling
*1 Partner to be resting
LET’S GET PHYSICAL
WOD: 30 August 2022
A. Power Clean 6 | 5 | 3"
*Intent is to complete sets at 80% of 3 rep max
*Deload Week
B. 2 Rounds for time of
30/25 Calorie Row
30 Single Dumbbell Shoulder to Overhead 22.5/15kg (Swap Arms every 5 reps)
15 Bar Muscle Ups/Chest to bar
*Time Cap 14 minutes
Power-Up
Powerlifting: 30 August 2022
A. Back Squat 10min 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: 30 August 2022
STRENGTH
E2MOM x 6 1-2 legless rope climb 20" L-sit on paralettes
SKILL
8min bar MU/ CTB/
pull up practice for the wod
WOD
For time 21.15.9 kipping HSPU
7.5.3 bar muscle ups
Rest 3'
For time 12.9.6
kipping deficit HSPU
7.5.3 bar muscle ups
☆ Scale bar MU with 21/15/9 pull ups and 12/9/6 CTB
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
