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: 26 November 2021
A. Overhead Squat 3-5 | 5-8 | 3"
"Nasty Girls"
B. 3 rounds for time of:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans 60/45 kg
LET’S GET PHYSICAL
WOD: 24 November 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 14 minute EMOM of:
odd minute: 2 Squat Cleans @70%
even minute: 10 Burpees
LET’S GET PHYSICAL
WOD: 16 November 2021
A. Clean & 2 Jerks
20 minutes of technique work
B. 12 minute EMOM of:
even minute: 2 Clean & Jerks
odd minute: 10 V-ups
C. Stretching
Power-Up
Powerlifting: 16 November 2021
A. Snatch Pull 5 | 2 | 2"
B. Back Squat 3 | 5-7x1|'40|3" in tempo 3-0-X-1 @ 85+%
C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"
D. Floor Y-Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 9 November 2021
A. 20 minutes to work up for a heavy Clean & Jerk
B. 15 -12 - 9 reps for time of:
Clean & Jerk 60/ 40kg
Chest to Bar Pull-ups
Power-Up
Powerlifting: 9 November 2021
A. Snatch Pull 5 | 2 | 2"
B. Back Squat 3 | 3-5x1|'40|3" in tempo 3-0-X-1 @ 90%
C1. Push Press 3 | 2-5 | 0"
C2. Dips 3 | ME | 2"
C3. Pull-up 3 | ME | 2"
D. Floor Y-Raise 3 | 10 | '60 in tempo C-1-1-3
LET’S GET PHYSICAL
WOD: 1 November 2021
A. Front Squat 3-5 | 3-5| 3"
B. 16 minute EMOM of:
odd minute: 3 Squat Cleans
even minute: 10 Burpees over the Bar
LET’S GET PHYSICAL
WOD: 28 October 2021
A. Bench Press 3-5 | 5-8 | 2" in tempo 2-1-X-1
B. 21-15-9 Reps for time of:
Calorie Row
Burpee Box Jump-overs
Power-Up
Powerlifting: 28 October 2021
A. Power Clean + Push Press
Find a heavy set, then 5 | 2 | 2" @ 90%
B. Front Squat 5 | 3 | 3" in tempo C-0-X-1
C1. Pull-up 3-5 | 5-8 | 2"
C2. Dip 3-5 | 5-8 | 2"
LET’S GET PHYSICAL
WOD: 27 October 2021
A. Romanian Deadlift 2-3 | 5-8 | 2" in tempo 2-1-X-1
B. Buddy WOD
For time, you go I go, 20 rounds of:
12 Single Arm Dumbbell Deadlifts
9 Single Arm Dumbbell Hang Power Cleans
6 Single Arm Dumbbell Push jerks
3 Burpees over the Dumbbell
Dumbbell weight is: 22,5/15 kg
LET’S GET PHYSICAL
WOD: 25 October 2021
A. Clean & Jerk 4-5 | 1 | '120
B. For time:
5 rounds of
40 Double Unders
10 Clean & Jerks 60/45 kg
rest 90 seconds
3 rounds of:
10 Barfacing Burpees
15 Deadlifts 60/45 kg
LET’S GET PHYSICAL
WOD: 23 October 2021
Buddy WOD
AMRAP (with a Partner) in 40 minutes
Every 2 minutes, perform:
8 Wall Ball Shots (20/14 lb)
8 Deadlifts (40/30 kg)
8 Hang Power Clean (40/30 kg)
8 Shoulder-to-Overheads (40/30 kg)
Max Calorie Row (in the remaining time)
From 0:00-2:00, partner 1 goes 2:00- 4:00 partner 2.
Continue switching every two minutes untill the 40-minute clock stops.
Just lift odd shit
Strongman: 23 October 2021
A. Kettlebell Snatch + TGU + Thruster 5 | 2x 1+1+1 L+R | 2"
B. Bench Press 5 | 3 | 2" @ 80+%
C. Buddy Wod
20min AMRAP of:
20x Farmer Deadlift @ 1,5x Body Weight
50m Farmers Walk
ME Push-ups
Note: you go, i go and score is total push-ups.
LET’S SET THE BAR
Benchmark: 21 October 2021
A. Bench Press 3-5 | 5-8 |3"
B. Bentover Barbell Row 2-4 | 8-12 | '90
"Annie"
50-40-30-20-10 Reps For Time of:
Double-Unders
Sit-Ups
Power-Up
Powerlifting: 21 October 2021
A. Power Clean + Push Press 3 | 3-5x1 | '30 | 2-3" @ 90%
B. Front Squat 3 | 3-5 | 3" in tempo C-0-X-1
C1. Pull-up 3 | 5-8 | 2"
C2. Dip 3 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
