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 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. In Pairs 30 minute EMOM of
Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed
Power-Up
Powerlifting: 29 September 2022
A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min
B. Pause Front Squat 3 | 2-5 | 3"
C1. Push Press 5 | 2-5 | 2"
C2. Pull-up 5 | 2-5 | 2" in tempo C-1-X-3
LET’S GET PHYSICAL
WOD: 25 September 2022
A. Snatch Complex 8 | 1 | 2"
*Complex = Snatch Pull + Low Hang Snatch + Hang Snatch + Overhead Squat
*Build up to a heavy complex
B. 5 rounds for time of
10 Power Snatches 50/35 kg
10 Lateral Burpees over the Bar
LET’S GET PHYSICAL
WOD: 15 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups
LET’S GET PHYSICAL
WOD: 22 July 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
C. Five 2.5-minute rounds of:
Run 400 meters
Max-rep overhead squats 40/30 kg
LET’S GET PHYSICAL
WOD: 17 July 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
C. for time, 3 rounds of:
500 m. row
40 double unders
30 wallballs
20 burpees
10 pull-ups
LET’S SET THE BAR
Benchmark: 15 July 2022
A. 15 minute Clean Complex of:
Hang clean
Clean
"Charlotte"
B. 21-15-9 reps for time of:
overhead squats 40/30 kg
sumo deadlift high pull 40/30 kg
LET’S GET PHYSICAL
WOD: 8 July 2022
A. 15 min. Clean Complex of:
Hang clean
Clean
B. 21 minute AMRAP of:
30 m. overhead stepping lunges 40/30 kg
21 toes to bar
500 m. row
LET’S SET THE BAR
Benchmark: 3 July 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
"it's a trap"
for time:
100 burpees*
*200-m run to start, then again every 2 minutes
LET’S GET PHYSICAL
WOD: 1 July 2022
A. 15 min. Clean Complex of:
Hang clean
Clean
B. 15-12-9 reps for time of:
Thrusters 60/40 kg
Muscle-ups
LET’S GET PHYSICAL
WOD: 26 June 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
C. 3 rounds for time of:
20 wallballs
10 snatches 60/40 kg
20 toes to bar
10 overhead squats 60/40 kg
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
