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: 29 March 2023
A. Deadlift
6 | 3 | 3"
B. 12 minute AMRAP of:
20 Wall Ball
15 V-Sit Ups
10 Hang Power Cleans 60/40
5 Wall Walks
OLY LIFTING
GO FOR GOLD!: 29 March 2023
A. Paused Clean Pull
5 x 5
B. Defecit Clean Deadlift (With Tempo)
5 x 5
Week 1
LET’S GET PHYSICAL
WOD: 22 March 2023
A. Find a Heavy 3 rep Deadlift for the day
B. 2 x 6 minute AMRAP of
5 Wall Walks
10 Deadlifts 100/70 kg
50 Double Unders
rest 2:00 between rounds
GO FOR GOLD!
Olympic Lifting: 22 March 2023
A. Clean Pull + Muscle Clean
5 x (1 + 1)
B Push Press + Split Jerk
5 x (1 + 1)
C. Paused Clean
5 x ( 2)
D. Clean & Jerk Max Out
Week 10
LET’S GET PHYSICAL
WOD: 22 February 2023
A. 1 Power Clean + 2 Hang Squat Clean
8 | 1 | 2"
B. 5 Rounds for time of :
75 Double Unders
10 Bar Facing Burpees
5 Squat Cleans @ 75% of Part A
1:00 rest after each round
Go for gold!
Olympic lifting: 22 February 2023
A. Clean Panda Pulls
5 x 5
B. Clean Pull + Clean + Push Jerk
5 x ( 1 + 1 + 1)
C. 15mins to find 1RM Split Jerk
D Power Clean
5 x 5
E. Superset x 3
5/5 Heavy single arm Dumbbell Rows
8 Dumbbell High Pulls
10-12 Alt Hammer Curls
LET’S GET PHYSICAL
WOD: 8 February 2023
A. Deadlift
5 | 10 | 3"
B. 13 minute AMRAP of
5 Wall Walks
10 Double Dumbbell Hang Clean and Jerks 22.5/15 kg
50 Double Unders
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 8 February 2023
A. Muscle Clean
5 x 5
B. 15 mins to Find 3RM Paused Front Squat
C. Tall Clean + Push Press
5 x (3 + 2)
D. Flat Foot Clean Pull + High Hang Clean + Split Jerk
5 x (1 + 1 + 1)
E. Superset x 3
8-10 Tall Muscle Clean
10 Front Squats
ME Wall Sit
LET’S GET PHYSICAL
WOD: 1 February 2023
A. 16 minutes to find a heavy complex of
3 Power Clean + 2 Front Squat + 1 Jerk
B. 9 minute AMRAP with Ascending Reps of
3 Clean and Jerk 60/45
3 Toes to Bar
*Add 3 reps every round
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 1 February 2023
A. Paused Clean Pull
5 x 5
B. Romanian Deadlift (With Tempo)
5 x 3-5
C. Clean Pull + Power Clean + Push Press
5 x (2 + 1 + 2)
D. Paused Clean + Split Jerk
Build to 70% of 1RM
E5. Superset x 3
10 Seated Good Mornings
ME banded KB Swings
LET’S SET THE BAR
Benchmark: 25 January 2023
A. 15 Minutes to find a heavy Complex of:
1 Deadlift + 1 Low Hang Cluster + 1 Front Squat + 1 Thruster
"Clay's Birthday WOD"
B. EMOM x 5
50 Double Unders + 5 Thruster 50/35 kg
rest 2:00
C. EMOM x 5
50 Double Unders + 3 Thruster 60/45 kg
rest 2:00
D. EMOM x 5
50 Double Unders + 1 Cluster 70/55 kg +
( if athlete is comfortable, let them build over the last 5 minutes with the cluster)
Slow is smooth, smooth is fast
Olympic Weightlifting: 25 January 2023
A. Clean DL to Knee Position Then to Power 3 x 5
B. Segmented Clean Deadlift (With Tempo) 5 x 6-8
C. Clean Pull + Clean 5 x (2 + 1)
D. 4 Rounds for Quality
8 Barbell Upright Row
8/8 Chainsaw Row (or barbell if it's easier)
ME Banded Lat pull Downs
REST 60-90s Between Rounds.
LET’S GET PHYSICAL
WOD: 18 January 2023
A. 3 Position Power Clean (Above the Knee + Below the Knee + Ground) + 1 Front Squat 6 | 1 | 90"
B. 16 minute Fight Gone Bad Style of
1st Minute: Ski Erg Calories
2nd minute: Power Snatch 45/35 kg
3rd Minute: 7.5 m Shuttle Runs
4th Minute: Rest
Slow is smooth, smooth is fast
Olympic Weightlifting: 18 January 2023
Here we fucking go!
A. Clean Pull + Muscle Clean 4 x ( 1 + 1)
B. Push Press + Split Jerk 4 x (2 + 2)
C. Paused Clean 4 x 3
D. Clean & Jerk Max Out
LET’S GET PHYSICAL
WOD: 14 December 2022
A. Power Clean Waves
3 sets 4-3-2
rest 1:30 between sets and waves
*Increase weight each set
B. 8 minute Ascending Ladder of
Power Clean 60/40 kg
Burpee over the Bar
Thruster 60/40 kg
Burpee over the Bar
*Start at 1 rep and and 2 reps each round
Slow is smooth, smooth is fast
Olympic Weightlifting: 14 December 2022
Contact & Transition
A. Muscle Clean Build to 5RM
B. Muscle Clean + High Hang Power Clean + Low Hang Clean 5 x (1 + 1 + 1)
C. Paused Clean Pull + Segmented Clean Pull + Hang Clean Pull Build to Heavy Complex
D. Paused High Hang Clean + Split Jerk 5 x ( 3 + 2)
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 GET PHYSICAL
WOD: 27 November 2022
A. 2 Deadlift + 2 Clean Pull + 2 Squat Clean 8 | 1 | 90"
*Technique Focused only
B. Squat Clean 5 | 2 | 90"
*Technique Focused only
C. 4 Rounds of 2 minutes on / 1 minute off of:
20/17 Calorie Row
5 Clean and Jerk 75/50
then in remaining time max effort
Push Ups
MEMBER OF THE MONTH
Member of the Month April
NEWS
23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.
MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
