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: 20 October 2021
A. 8 minute EMOM Clean Complex of:
1 Power Clean
1 Hang Squat Clean
2 Squat Cleans
B. 15 minute AMRAP of:
25 Toes to Bar
50 Burpees
75 WallBalls
LET’S SET THE BAR
Benchmark: 15 October 2021
A. 5 rounds Clean Complex of:
1 Power Clean
2 Hang Squat Cleans
Top Gun
B. For time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
4 Burpees to start and on top of each minute
Tc. 18 minutes
LET’S GET PHYSICAL
WOD: 3 October 2021
A. Every 3 minutes for 15 minutes the Jerk Complex of:
2 Push Press + 2 Push Jerks + 2 Split Jerks
note: weight increases every round
B. Deadlift 3-5 | 3-5 | 3"
LET’S GET PHYSICAL
WOD: 1 October 2021
A. 4 Rounds of the following Snatch Complex:
2 Snatch High Pulls
2 Squat Snatches
B. For time:
1,000 m Row
30 Chest-to-Bar Pull Ups
10 Overhead Squats 50/35 kg
20 Chest-to-Bar Pull Ups
20 Overhead Squats 50/35 kg
10 Chest-to-Bar Pull Ups
30 Overhead Squats 50/35 kg
1,000 m Row
LET’S GET PHYSICAL
WOD: 28 September 2021
A. 5 Rounds of the following Clean Complex:
1 Clean Pull
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
note: increase weight every round, work up to max of 80%
B. In Buddies; 24 minute EMOM (4x 6 minute EMOM's) of:
0-6 minutes (@80%) of:
Odd minute: Buddy 1 performs 4 Squat Cleans
Even minute: Buddy 2 performs 4 Squat Cleans
6-12 minutes (85%) of:
Odd minute: Buddy 1 performs 3 Squat Cleans
Even minute: Buddy 1 performs 3 Squat Cleans
12-18 minutes (@90%) of:
Odd minute: Buddy 1 performs 2 Squat Clean
Even minute: Buddy 2 performs 2 Squat Clean
18-24 minutes (@95%) of:
Odd minute: Buddy 1 performs 1 Squat Clean
Even minute: Buddy 2 performs 1 Squat Clean
It’s Gymnasty
Gymnastics: 28 September 2021
Week 52
Power-Up
Powerlifting: 28 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Seal Row 3-5 | 10 | '90 in temp 3-0-1-3
C1. Romanian Deadlift 3 | 10 | '60
C2. Dumbbell Press 3 | 10 | '60
LET’S GET PHYSICAL
WOD: 20 September 2021
A. Empty Barbell Drills
B. 5 rounds of the following Snatch Complex:
1 Hip Snatch
1 Hang Snatch (at knee hight)
1 Snatch
C. 20 minute EMOM
odd minute: 2 Squat Snatches
even minute: rest
note: every odd minute try to increase weight till max of 80%</em
LET’S SET THE BAR
Benchmark: 15 September 2021
Always Remembered
For Time (with a Partner)
Cash-In: 2001 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95 lb)
Cash-Out: 2977 meter Row
Note: 1 Bearcomplex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
LET’S GET PHYSICAL
WOD: 12 September 2021
A. KB Windmill 3 | 6 L + 6 R | '90
B. 12 minute Kettlebell Complex ladder, increasing in reps:
1 L + 1 R - 2 L + 2 R - 3 L + 3 R ... of:
1 Russian KB Swing
1 KB Clean
1 KB Squat
1 KB Press
1 KB Snatch
LET’S GET PHYSICAL
WOD: 7 September 2021
A. 10 min empty Barbell drils
B. Snatch Complex of:
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch
C. 10 minute EMOM, of: 2 Squat Snachtes
D. Accessory Work; Static core holds (plank holds/ hollow holds/ arch holds e.a.)
Power-Up
Powerlifting: 7 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3
C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60
LET’S GET PHYSICAL
WOD: 16 August 2021
A. 18 minutes to establish a Heavy Complex of:
2 Hang Squat Snatches + 1 Overhead Squat
B. 3 Rounds for time of:
600/500 m Row
25 Pull Ups
note: Time Cap 15 minutes
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
