CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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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: 21 January 2022
A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*
B. 7x 2 Hang Snatches
C. 15 minute EMOM of:
1st minute: 5-8 Power Snatches
2nd minute: 10-15 V-ups
3rd minute: 50 Double Unders
LET’S GET PHYSICAL
WOD: 18 January 2022
A. 3-5 sets Handstand Push-ups ME strict into 3-5 reps Kipping
B. 3-5 sets Pull-ups ME strict into 3-5 reps Kipping
C. 16 minute EMOM of:
1st min; 10-15 strict toes to bar
2nd min; 16-20 One arm Dumbel split C&J 22.5 / 15 kg
3rd min; 60-75 double unders
4th min; Rest
LET’S GET PHYSICAL
WOD: 5 January 2022
A. Cluster 3 | 5x1 '20 | 3" Clean Complex, of:
1 High Hang Clean
1 Hang Clean
1 Front Squat
B. 12 minute AMRAP of:
50 (unbroken**) Double Unders
15 Hang Power Cleans 60/40 kg
C. HOME APPROVED WOD
LET’S GET PHYSICAL
WOD: 12 December 2021
A. Split Jerk 5 | 2 (L+R=1) | 3"
B. 19 minute EMOM;
1st minute; 5 Power Clean
2nd minute; 10 Front squats
3rd minute; 15 Cal row
4th minute; 50 Double unders
5th minute; Rest
LET’S SET THE BAR
Benchmark: 7 December 2021
A1. Press 3-5 | 3-5 | 0
A2. strict Pull-Ups 3-5 | ME | 3"
Mark's Goodbye WOD
In 12 minutes, as many rounds as possible, of:
5 Muscle ups
15 Wallball shots
30 Double unders
LET’S GET PHYSICAL
WOD: 1 December 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 5 Rounds for time of:
9 V-Ups
15 Thrusters 40/30 kg
21 Double Unders
LET’S GET PHYSICAL
WOD: 23 November 2021
A1. Press 3-5 | 3-5 | 0
A2. Strict Pull-Ups 3-5 | ME | 3"
B. *21*15*9* reps of:
Ring Dips
Toes to Bar
WallBalls
*= 50 Double Unders
Power-Up
Powerlifting: 23 November 2021
A. Power Snatch 7 | 2 | 2"
B. Back Squat 3 | 3x1 | '40 | 3" in tempo 3-0-X-1 @ 95+%
C1. Push Press 3 | 1-3 | 0"
C2. Dips 3 | 3-5 | 2"
C3. Chin-ups 3 | 5-8 | 2"
D. Box Y-Raise 3 | 10L+10R | '60 in tempo C-1-1-2
LET’S GET PHYSICAL
WOD: 17 November 2021
A. Handstand Walk practise
B. Technique Double/ Triple Unders
C. 10x 2 minute Rounds of Max Effort Double Unders
Every 2 minute round you start with a buy in of: 1 round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
RX+ = Strict Cindy, and Triple Unders
LET’S GET PHYSICAL
WOD: 3 November 2021
A. One leg Box Squat 3-5| 5-8 | 2"
B. 4 Rounds for time, of:
60 Double Unders
30 Alternate Stepping Lunges
15 Devils Presses 22,5/ 15 kg
LET’S SET THE BAR
Benchmark: 29 October 2021
Bradshaw
10 rounds for time of:
3 Handstand Push ups
6 Deadlifts 100/70 kg
12 Pull Ups
24 Double Unders
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
