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: 5 February 2023
A. 15 minutes to Find Heavy 3 rep Weighted Dip
B. Weighted Dip
4 | 3 | 2" @ 80-90% of Part A
C. 12 Minute AMRAP of
10 Sumo Deadlift High Pull 50/35 kg
10 Bar Facing Burpees
200 m Run
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 5 February 2023
A. Paused Snatch Pull
5 x 5
B. Snatch Grip Romanian Deadlift (With Tempo)
5 x 3-5
C. Snatch Pull + Power Snatch + OHS
5 x (2 + 1 + 2)
D. Paused Snatch + OHS
Build to 70% of 1RM
E. Superset x 3
10/10 Barbell Russian Step Ups
ME Weighted Glute Bridges
LET’S GET PHYSICAL
Strongman: 5 February 2023
A1. Paused Snatch Pull
5 x 5
B2. Snatch Grip Romanian Deadlift (With Tempo)
5 x 3-5
C3. Snatch Pull + Power Snatch + OHS
5 x (2 + 1 + 2)
D4. Paused Snatch + OHS
Build to 70% of 1RM
E5. Superset x 3
10/10 Barbell Russian Step Ups
ME Weighted Glute Bridges
A) 2s pause at the knee, not above, not underneath, at the knee cap. Build over sets
B) 4 second negative to below the knee, explosive extension. From the rack. 3 mins rest in between. Give them 20 mins for this. All sets heavy
C) Light weights working on timing of
the feet and arms.
D) Make sure people stick to the 2s pause at knee
E) Rest as needed inbetween
- add a pause at the top of the glute bridges
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: 28 January 2023
"Matt's Birthday WOD"
In Partners for time of :
Buy In
38 Synchro Burpees
38 Cal Row (Each)
then
27 - 21 - 15 - 9
Deadlift 100/70 kg
Handstand Push Up
then
Buy Out
38 Synchro Burpees
38 Cal Row (Each)
*Each partner to complete 27 - 27 - 21 -21 - 15 - 15 - 9 - 9 reps individually
LET’S GET PHYSICAL
WOD: 26 January 2023
A. Kettlebell Turkish Get Up 5 | 5 L and 5 R | 3"
B. 3 Rounds of 6 minutes on/2 minutes off
45/35 Calorie Ski
45/35 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20 "
Power-Up
Powerlifting: 26 January 2023
A. Front Squat
5 reps @ 70%
3 reps @ 80 %
1 rep @ 90 %
3 reps @ 85%
3 reps @ 85%
B1. Farmer Handle Deadlift 3 | 3-5 | 2"
B2. Bench Press 3 | 3-5 | 2"
C. Buddy WOD
200 Double Kettlebell Swings for time 2x24/16kg
EMOM 5x Shoulders to Overhead
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: 17 January 2023
A. Sumo Deadlift 5 | 4 | 3"
B. 4 x 3 minute AMRAPS of
6 Double Dumbbell Devils Press
10 Burpee Over Dumbbells
3 Wall Walks
rest 1:00 After each round
LET’S GET PHYSICAL
WOD: 12 January 2023
A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"
B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories
Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories
Power-Up
Powerlifting: 12 January 2023
A. Front Squat 3 | 5 | 3"
B. Farmer Handle Deadlift 3 | 5 | 3"
C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest
LET’S SET THE BAR
Benchmark: 11 January 2023
A. 3 Positions Power Clean (Above the Knee + Below the Knee + Ground) + 3 Front Squat
8 | 1 | 2"
Dianne
B. 21-15-9
Deadlift 102.5/70
Handstand Push Up
Slow is smooth, smooth is fast
Olympic Weightlifting: 11 January 2023
Deload
A. Slow Tempo Muscle Clean + Front Squat + Strict Press 3 x ( 2 + 2 + 2)
B. Slow Tempo Clean + Push Press 3 x (1 + 2)
C. Paused Strict Press + Push Press + Push Jerk + Split Jerk 3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Clean + Split Jerk 3 x (1 + 1) @ 80%
LET’S GET PHYSICAL
WOD: 3 January 2023
A. Sumo Deadlift 6 | 5 | 3"
B. For time of
12 Calorie Row
1 Double Dumbbell Devils Press 22.5/15 kg
25 Double Unders
*Add 1 Double Dumbell Devils Press each round until 10
*TC 18 minutes
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
