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: 31 March 2023
A. 3 Squat Clean + 1 Jerk
6 | 1 | 2"
B. 16 minute AMRAP of:
100 Double Unders
12 Deadlifts 100/70kg
12 Burpee Pull Ups
LET’S GET PHYSICAL
WOD: 25 March 2023
A. 32 minute Partner AMRAP of
Station 1
4 Rope Climbs
200 m Medicine Ball Run
Station 2
12 Wall Balls
200 m Medicine Ball Run
Station 3
100 Double Unders
200 m Medicine Ball Run
*One Partner to be Rowing at all times
LET’S GET PHYSICAL
WOD: 22 March 2023
A. Find a Heavy 3 rep Deadlift for the day
B. 2 x 6 minute AMRAP of
5 Wall Walks
10 Deadlifts 100/70 kg
50 Double Unders
rest 2:00 between rounds
GO FOR GOLD!
Olympic Lifting: 22 March 2023
A. Clean Pull + Muscle Clean
5 x (1 + 1)
B Push Press + Split Jerk
5 x (1 + 1)
C. Paused Clean
5 x ( 2)
D. Clean & Jerk Max Out
Week 10
LET’S GET PHYSICAL
WOD: 16 March 2023
A. Bench Press Waves
5-3-1 Bench Press, 79/84/89% 1RM, rest between sets is time it takes to change plates
rest 3:00
5-3-1 Bench Press, 85/89/94% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 60% 1RM
B. 4 minutes on/1 minute off for 4 rounds
Round 1
20/15 Calories Ski Erg
75 Double Unders
Round 2
20 A Jumps
8 x 10 m Shuttle Runs
Power-Up
Powerlifting: 16 March 2023
A. Thruster
3-5 | 1-3 | 3"
B. Deadlift
2 | 3 | 3" @ 85%
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (partial) Negatives
* stretch hip Flexors during rest
D. Buddy WOD
Well they say all good things must come to end eventually, and much like the ending of the Sopranos we were all left feeling like we wanted just a little bit more, not more like Grey's Anatomy more (what season are we in now, 33???), but maybe just a little bit more. On Friday the 3rd March, over ...
LET’S GET PHYSICAL
WOD: 27 February 2023
A. 1 Snatch + 4 Overhead Squat
6 | 1 | 2"
B. 3 Rounds for time of
100 Double Unders
20 Toes to Bar
20 Alternating DB Hang Snatch 22.5/15 kg
LET’S GET PHYSICAL
WOD: 23 February 2023
A1. Double Dumbbell Bench Press
4 | 15 - 20 | 0"
A2. Single Arm Dumbbell Bent Over Rows
4 | 12 L and 12 R | 3"
B. 6 Rounds of 3 minutes on/1 minute off of:
20/15 Calories
15 Burpees over Parallete Bar
10 x 5 m Shuttle Runs
then in remaining time Max effort Burpee over Parallete Bar
Rounds 1,3 and 5 = Ski Erg
Rounds 2,4 and 6 = Row
LET’S GET PHYSICAL
WOD: 22 February 2023
A. 1 Power Clean + 2 Hang Squat Clean
8 | 1 | 2"
B. 5 Rounds for time of :
75 Double Unders
10 Bar Facing Burpees
5 Squat Cleans @ 75% of Part A
1:00 rest after each round
Go for gold!
Olympic lifting: 22 February 2023
A. Clean Panda Pulls
5 x 5
B. Clean Pull + Clean + Push Jerk
5 x ( 1 + 1 + 1)
C. 15mins to find 1RM Split Jerk
D Power Clean
5 x 5
E. Superset x 3
5/5 Heavy single arm Dumbbell Rows
8 Dumbbell High Pulls
10-12 Alt Hammer Curls
LET’S GET PHYSICAL
WOD: 16 February 2023
A1. Bench Prone Rows
5 | 10 - 12 | 0"
A2. Elevated Feet Push Up
5 | Max Effort | 3"
B. 3 Rounds of 5:00 on/2:00 off
18/16 Calorie Row
12 Burpee Over the Rower
60 Double Unders
12 Burpee Over the Rower
then in remaining time Max Effort Calorie Row
LET’S GET PHYSICAL
WOD: 13 February 2023
A. In 20 minutes find a heavy for the day of 1 Power Snatch + 2 Squat Snatch
B. 4 Rounds of 3 minutes on/1 minute off
20/16 Calorie Ski Erg
75 Double Unders
then in remaining time max effort Wall Walk
MEMBER OF THE MONTH
Member of the Month April
NEWS
23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.
MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
