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: 2 February 2023
A1. Double Dumbbell Bench Press
5 | 10 | 0"
A2. Kettlebell Gorilla Rows
5 | 16 | 3"
B. 2 x 9 minute AMRAPS of
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
50 Double Unders
Rest 4:00 Between sets
Power-Up
Powerlifting: 2 February 2023
A. Pause Front Squat
10 min EMOM 1 rep @ 80-85%
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: 8 January 2023
36 minute EMOM of
1st minute : 14/12 Echo Bike Calories
2nd minute : 14/12 Calorie Row
3rd minute : 14/12 Calorie Ski Erg
4th minute : 14/12 Shuttle Runs
5th minute : 14/12 Strict Hand Stand Push Ups/Handstand Push Ups
6th minute : Rest
Note: Athlete can choose reps but must hold across each round
Buddy-Up!
Buddy Saturday's: 17 December 2022
In Groups of 3 - 32 Minute EMOM
1st Minute : 18 Handstand Push Ups
2nd Minute : 18/15 Row
3rd Minute : Max Effort Snatch 60/40 kg
4th Minute : Rest
*Score is total Snatches
*Waterfall style P1 starts 0:00, P2 starts 1:00, P3 starts 2:00
LET’S GET PHYSICAL
WOD: 13 December 2022
A. 3 Hang Power Snatch + 1 Snatch
5 | 1 | 2"
B. 1 Snatch + 1 OHS
5 | 1 | 1"
B. 14 minute AMRAP of
14 Calorie Row
14 Wall Ball
14 Toes to Bar
Power-Up
Powerlifting: 13 December 2022
A. Back Squat
8 reps @ 75%
5 reps @ 80%
3 reps @ 85%
3 min rest
5EMOM 1 rep @ 90%
B1. 1.5 Bench Press 5 | 3-5 | 2"
B2. Barbell Row 5 | 5 | 2"
C1. Chin-up 2 | ME | '90
C2. Dips 2 | ME | '90
Fittest Buddies of the Box
WOD-3 Grip'n Hell Fire
On to workout number 3 of the day!
After this one, there will be a cut off...
The top 5 of both RX and Scaled division will move on to the last and final WOD!
"WOD-3 GRIP'N HELL FIRE"
You do 1 minute, I'll do 1 minute of work
3x 4 minute EMOM's (12 minute total) of:
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME Pull-ups
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME C2B
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
1 minute: 20 Double Unders/ 12 Wallballs/ ME BMU
RX:
♀♀ 14 lbs | 09 foot target
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target
♂♂ 20 lbs | 10 foot target
SC:
30 Single Unders/ 12 Wallballs/ Knee raises
30 Single Unders/ 12 Wallballs/ Pull-ups
30 Single Unders/ 12 Wallballs/ C2B
♀♀ 14 lbs | 09 foot target
♀♂ 14 lbs | 09 foot target / 20 lbs | 10 foot target
♂♂ 20 lbs | 10 foot target
LET’S GET PHYSICAL
WOD: 1 December 2022
A1. Elevated Feet Ring Row 5 | 8 - 12 | 0"
A2. Bottom of Ring Hold 5 | 20 - 40 Seconds | 0
A3. Top of Ring Hold 5 | 10 - 20 Seconds | 0
A4. Max Effort Ski Erg 5 | 30 seconds | 3"
B. 20 Minute FGB Style of:
1st minute: Calorie Row Erg
2nd minute: DB Bench Press
3rd minute: Alternating Leg V Sit Up
4th minute: Rest
Power-Up
Powerlifting: 1 December 2022
A. Atlasstone on the Box 10EMOM 2 reps
B. Push Press 3 | 3-5x1 | 30-40' | 3"@85-90%
C. Zecher Pause Squat 3 | 3 | 2" @ 90%5RM
D. Farmers Walk 10 rounds of: 2x 10m @ 1.5x BW
Note: You go I go
E. Dead Hang
Try to beat previous time
LET’S GET PHYSICAL
WOD: 24 November 2022
A. Ring Muscle Up Technique Work
B. 6 Rounds every 1:30
2 Muscle Ups + 3 Ring Dips
C. 20 minute Alternating EMOM of
1st Minute: 10 L/10 R DB Rows
2nd minute: 20 - 16 KB Swings
3rd minute: 16/13 Cal Ski Erg
4th minute: Rest
LET’S GET PHYSICAL
WOD: 17 November 2022
A1. Strict Pull Up (Weighted) 5 | 5 | 0"
A2. DB Bench Press 5 | 8 | 0"
A3. Push Up 5 | Max Effort | 3 "
B. 18 minute AMRAP of
Max effort Any Machine
*Every 3:00 including 0:00 Athlete to complete 50 Doubles + 3 Wall Walks
*Athlete to use as Active recovery
Power-Up
Powerlifting: 17 November 2022
A. Atlasstone to Shoulder Technique work and build up
B. Zercher Squat Build up to a heavy 5 rm
C. Push Press 10 | 3 | 2"@ 80%
D. 10min Emom 30 sec Sandbag Walk
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
