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 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: 27 August 2022
30 minute AMRAP in Partners of
5 Cluster 50/35 kg
10 Pull Ups
100 m Run
*You Go/I Go
LET’S GET PHYSICAL
WOD: 20 April 2022
A1. One arm Dumbbell Bench Press 3 | 8L + 8R | 0"
A2. Dumbbell Row 3 | 8L + 8R | 2"
B. 21-15-9 reps for time of:
Clusters 60/ 40kg
Toes to Bar
Burpee Box Jumps 24/20 inch
LET’S GET PHYSICAL
WOD: 2 February 2022
A. Cluster Squat Cleans 2 | 7x2 '20 | 3"
B. for time:
60 consecutive Double Unders
30 Front rack Barbell Stepping Lunges 40/30 kg
15 Pull ups
60 consecutive Double Unders
30 Back rack Barbell Stepping Lunges 40/30 kg
15 Chest to bar Pull ups
60 consecutive Double Unders
30 Overhead Barbell Stepping Lunges 40/30 kg
15 Bar Muscle Ups
LET’S SET THE BAR
Benchmark: 31 January 2022
A. Cluster Back Squats 2 | 7x2 '20 | 3"
B. Snatch grip Deadlift 2 | 5 | 2" in tempo 3-1-3-1
"Open 21.1"
C. For time:
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double Unders
Time Cap: 15 minutes
LET’S GET PHYSICAL
WOD: 26 January 2022
A. Cluster Squat Cleans 3 | 5x2 '20 | 3"
B. 3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
LET’S GET PHYSICAL
WOD: 24 January 2022
A. Cluster Back Squats 2 | 7x2 '20 | 3"
B. Snatch grip Deadlift 2 | 5 | 2" in tempo 3-1-3-1
LET’S GET PHYSICAL
WOD: 19 January 2022
A. Cluster Squat Cleans 3 | 5x2 '20 | 3"
B. 3 rounds of
2 minute Echo Bike for Cals
2 minute Ski-erg for Cals
2 minute Row for Cals
2 minute rest
LET’S SET THE BAR
Benchmark: 17 January 2022
A. Cluster Back Squats 2 | 7x2 '20 | 3"
B. Snatch grip Deadlift 2 | 5 | 2" in tempo 3-1-3-1
" Loredo "
C. 6 rounds for time of:
24 air squats
24 push ups
24 walking lunges
400 m Run
LET’S GET PHYSICAL
WOD: 14 January 2022
A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat
B. With a continuously running clock, complete 5 Thrusters every minute.
From 0:00-5:00 use 35/25 kg
From 5:00-10:00 use 45/30 kg
From 10:00-15:00 use 55/35 kg
Continue adding 10/5 kg every 5 minutes for as long as you are able.
MEMBER OF THE MONTH
Member of the Month April
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MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
