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: 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 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: 10 January 2022
A. Cluster Back Squats 3 | 5x2 '20 | 3"
B. Deadlift 1 | 5 | 3"
C. Run of to the 400m track for:
5x 400 m Runs
rest work ratio 1:1
LET’S GET PHYSICAL
WOD: 3 January 2022
A. Cluster Back Squats 3 | 5x2 '20 | 3"
B. Deadlift 1 | 5 | 3"
C. For time:
800 m Run
40 KB Snatches
400 m Run
40 KB Swings
200 m Run
40 KB Swings
400 m Run
40 KB Snatches
800 m Run
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C. HOME APPROVED WOD
Single leg Glute Bridges 3 |8L +8R| '60
Active Squat Hold 4 sets of 1 minute hold in bottem position, rest 1 minute
4 rounds for time of:
50 squats
200 m Run
LET’S GET PHYSICAL
WOD: 31 December 2021
A. Deadlift 3-5 | 5-8 | 2"
B. 4 rounds of 3 minute AMRAP of:
400 m Run
ME US Kettlebell Swings
rest 1 minute
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*C. HOME APPROVED WOD
Body Weight Good Mornings 3 | 15 |'60 in tempo 3-1-x-1
Tabata Hollow Rocks
For time:
Run 1,6 km
40 Burpees
Run 800 m
20 Burpees
Run 400 m
10 Burpees
Run 200 m
5 Burpees
LET’S SET THE BAR
Benchmark: 29 December 2021
"CrossFit Total"
The sum of each best lift of:
-Back Squat
-Shoulder Press
-Deadlift
Attempt each lift 3 times. The weight must increase after each
successful attempt at each movement. The weight may not be
decreased after the first attempt. A failed rep counts as an attempt.
Take the Back Squat and Shoulder Press (aka: Strict Press) from
the weight rack.
2020 Crossfit Games, Crossfit Total individual results:
Adler (T) 1244 (S) 475 (P) 207 (DL) 567
Fraser 1237/492/210/535
Ohlsen 1200/455/205/540
Kwant 1196/460/207/525
Medeiros 1192/480/175/537
Toomey (T) 890 (S) 335 (P) 140 (DL) 415
Wells 884/315/137/432
Pearce 764/275/157/335
Adams 712/265/127/327
Davidsdottir 701/269/137/295
LET’S GET PHYSICAL
WOD: 21 December 2021
A. Back Squat 3 | 3-5 | 3"
B. Deadlift 1-2 | 5 | 3"
C. 16 minute AMRAP of:
400 m Run
20 US Kettlebell Swings 24/16 kg
10 Burpees over the Kettlebell
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D. (HOME-APPROVED WOD)
Split Squat Bodyweight 3 | 8L + 8R | '60
10 minute AMRAP:
20 Sit-ups
15 Squats
10 Push-ups
LET’S GET PHYSICAL
WOD: 13 December 2021
A. Back Squat 3-5 | 3-5 | 3"
B. Deadlift 1 | 5 | 3"
C. 12 minute AMRAP
2 Deadlifts 110/80kg
4 Muscle ups
6 Burpees
8 Box jumps 60/50 cm
12/10 Calories on the Rower
LET’S GET PHYSICAL
WOD: 6 December 2021
A. Back Squat 3-5 | 3-5 | 3"
B. Deadlift 1-2 | 5 | 3"
C. 14 minute EMOM of:
Odd minute: 2 Squat Cleans @70%
Even minute: 30-20 (air) Squats
LET’S GET PHYSICAL
WOD: 2 December 2021
A1. Bench Press 3-5 | 3-5 | 0
A2. Ring Rows 3-5 | ME | 3"
B. 4 minute AMRAP of:
5 Cal Echo Bike (only use of arms)
10 Push-ups
3 minutes rest
4 minute AMRAP of:
10 Cal Ski-erg
10 Toes to Bar
3 minutes rest
4 minute AMRAP of:
15 Cal Row
10 Box Jumps 60/50 cm
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
