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: 8 June 2022
A. 5 minute EMOM of 1 rope climb
B. Front Squat 3 | 3-5 | 3"
C. 4 rounds for time of:
9 cal row
15 squat cleans 60/40 kg
21 toes to ba
LET’S GET PHYSICAL
WOD: 18 May 2022
A. 12 minutes to work on a Clean Complex of:
1 high hang clean
1 hang clean
1 clean
B. Front Squat 4 | 3-5 | 3"
C. 21-15-9 reps for time of:
Cal row
Toes to Bar
Squat cleans 60/40 kg
LET’S GET PHYSICAL
WOD: 8 May 2022
A. Handstand Walk practise
B. Clean Complex of @70%:
1 High Hang Clean
1 Hang Clean
1 Clean
C. AMRAP 15 minutes
5 Power Cleans 70/45 kg
10 Handstand push ups
15 V-Ups
LET’S SET THE BAR
Benchmark: 6 May 2022
A. Back Squat 3 | 3-5 | 3"
"Annie are you ok?"
B. 21-15-9 Reps for Time:
Row (calories)
Thrusters 30/20 kg
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls 30/20 kg
Wall Balls (20/14 lb)
Burpees
LET’S GET PHYSICAL
WOD: 11 April 2022
A. Clean complex of:
1 High Hang Clean
1 Hang Clean
1 Squat Clean
B. 6 rounds for time of:
5 hang power cleans
10 weighted lunges
then 4 minutes of Handstand Walk
LET’S SET THE BAR
Benchmark: 18 March 2022
A. Double Squat Cleans work up to your 80%
"The Open 22.3"
The last time...
Everyone had a good chance to experience the Open. Next year make sure to join the FUN!
B. For time:
21 Pull-ups
42 Double Unders
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups
36 Double Unders
18 Thrusters (weight 2)
15 Bar muscle-ups
30 Double unders
15 Thrusters (weight 3)
timecap 12 minutes
LET’S GET PHYSICAL
WOD: 15 March 2022
A. Split Jerk tech work @max 70%
B. EMOM untill failure, the following couplet:
5 Burpees over the Bar
ascending ladder of Power Cleans (1,2,3... etc. ) 70/45 kg
Power-Up
Powerlifting: 15 March 2022
A. Snatch Pull 3x 5EMOM @ 80% 85% 90%1RM
B. Back Squat 3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1
C1. Handstand Push-up 3 | 1-3 | 0"
C2. Dip 3 | 3-5 | 2"
C3. Rotating Ring Pull-up 3 | 5-8 | 2"
It’s Gymnasty
Gymnastics: 15 March 2022
SKILL/TECH
A. Max set unbroken (test)
level 1: pull ups
level 2: CTB
level 3: bar MU
3' rest
B. 6' EMOM
1 set at 40-50% of max set
STRENGTH
C. 12' EMOM alt
1) 30'' handstand hold
2) 5-10 ring pull ups
3) 30" L-sit hold
4) 5-10 ring dips
D. G-WOD
4 rounds for time of:
24 DU
12 TTB
6 V-ups
3 wall walks
LET’S GET PHYSICAL
WOD: 7 March 2022
A. Front Squat 3-5 | 5-8| 2"
B. 4 rounds for time of:
40 Double Unders
20 (Chest 2 bar) Pullups
10 Squat Cleans 70/50 kg
LET’S GET PHYSICAL
WOD: 2 March 2022
A. 20 minutes of technique work (max 60%) on Clean Complex of:
1 Power Clean
1 Front Squat
1 Hang Squat Clean
B. AMRAP of:
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell.
LET’S SET THE BAR
Benchmark: 9 February 2022
A. 10 EMOM of:
odd minute: 6 Pistols weaker leg
even minute: 6 Pistols strong leg
"The Open 19.2"
B. AMRAP in 20 minutes
Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lb)
25 Toes-to-Bars
50 Double-Unders
13 squat cleans (185/115 lb)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lb)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lb)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lb)
Time Cap: 20 minutes
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
