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: 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: 29 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Pull Up
B. Weighted Pull Up 4 | 3 | 2" @ 80-90% of Part A
OMAR
C. For time of
10 Thrusters 45/30 kg
15 Bar Facing Burpees
20 Thrusters 45/30 kg
25 Bar Facing Burpees
30 Thrusters 45/30 kg
35 Bar Facing Burpees
*16 minute TC
Slow is smooth, smooth is fast
Olympic Weightlifting: 29 January 2023
A. Snatch DL to Knee Position Then to Power 3 x 5
B. Segmented Snatch Deadlift (With Tempo) 5 x 6-8
C. Snatch pull + Snatch 5 x (2 + 1)
D. 4 Rounds for Quality
8 Snatch grip Barbell Row
8 Snatch Grip Upright Rows
Pull up hold (10/15s over bar, 10/15s at eye height, then 10/15s to full extension
REST 60-90s Between Rounds
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 December 2022
A. 15 minute AMRAP of:
20 m HS Walk
20 m Broad Jump
20 m Walking Lunge
B. For time of:
750 m row
rest 3:00
500 m Row
rest 3:00
250 m Row
Slow is smooth, smooth is fast
Olympic Weightlifting: 18 December 2022
Contact & Transition
A. Muscle Snatch Build to 5RM
B. Muscle Snatch + High Hang Power Snatch + Low Hang Snatch 5 x (1 + 1 + 1)
C. Paused Snatch Pull + Segmented Snatch Pull + Hang Snatch Pull Build to Heavy Complex
D. Paused High Hang Snatch + Split Jerk 5 x ( 3 + 2)
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: 11 December 2022
30 minute AMRAP of:
500 m Row
then 3 rounds of Strict Cindy
5 pull-ups
10 push-ups
15 squats
Slow is smooth, smooth is fast
Olympic Weightlifting: 11 December 2022
"Contact & Transition"
A. Muscle Snatch + OHS 5 x ( 3 + 3)
B. Snatch Pull + Tall Snatch 5 x (1 + 3)
C. H H Snatch, Hang Snatch, low hang Snatch Build To A Heavy Complex
D. High Hang Snatch + Paused Snatch Balance 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: 7 November 2022
A. 1 x Pause Back Squat + 1 Back Squat 6 | 1 | 3"
*Find a heavy complex in 6 sets
B. 5 Rounds of 2 minutes on 1 minute off of:
8 Double Dumbbell Box Step Over 22.5/15 24/20"
8 Double Dumbbell Hang Snatch 22.5/15 kg
then in remaining time
max effort Burpee Box Jump Overs 24/20"
LET’S GET PHYSICAL
WOD: 31 October 2022
A. 1 x Pause Back Squat + 3 Back Squat 6 | 1 | 3"
*Find a heavy complex in 6 sets
B. 15 minute AMRAP with Ascending Reps
3 Double Kettlebell/Dumbbell Hang Snatch
3 Calorie Row
*Add 3 reps every round
LET’S GET PHYSICAL
WOD: 24 October 2022
A. 2 x Pause Back Squat + 5 Back Squat 6 | 1 | 3"
*Find a heavy complex in 6 sets
B. For time 42-30-18 of:
Calorie Row
Double Dumbbell Box Step Up
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
