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: 30 January 2023
A. Power Snatch
3 - 3 - 3 @ 80%
rest 30 seconds between sets
Rest 2:00
2 - 2 - 2 @ 85%
rest 30 seconds between sets
Rest 2:00
1 - 1 - 1 @ 90% +
rest 30 seconds between sets
B. 2 Rounds Each For Time (EFT) of
30 Toes to Bar
75 Double Unders
15 Burpee to Target
75 Double Unders
30 Pull Ups
rest 3:00 after each round
*Time Cap 18 minutes
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: 27 January 2023
A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
B. 4 Rounds for time of
30 Wall Balls
40 Doubles
6 Bar Muscle Up
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 GET PHYSICAL
WOD: 24 January 2023
A. Split Jerk 10 | 2 | 90"
B. For time of
40 Calorie Row
40 Toes to bar
40 Single Dumbbell Box Step Up 22.5/15 kg & 24/20"
40 Toes to bar
40 Calorie Row
LET’S GET PHYSICAL
WOD: 19 January 2023
A. 12 minutes to find a heavy Bench Press for the day
B. Bench Press @ 70% of Part A 30 reps for time
C. 2 x 9 minute AMRAP of
22/17 Calorie Row
12 Burpees over the Rower
22/17 Calorie Row
12 Burpees over the Rower
75 Double Unders
rest 2:00
LET’S GET PHYSICAL
WOD: 6 January 2023
A. 3 Squat Clean + 1 Jerk 5 | 1 | 2"
B. For time of
10 Wall Walks
40 Pull Ups
10 Power Cleans 90/70 kg
60 Cal Row
10 Power Cleans 90/70 kg
40 Pull Ups
10 Wall Walks
*Time Cap 22 minutes
LET’S GET PHYSICAL
WOD: 5 January 2023
A. 15 minutes to find a heavy Bench Press for the day
B. Bench Press @ 80% of Part A
30 reps for time
C. 3 Rounds of 5 minutes on/2 minutes off
35/28 Calorie Ski
35/28 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20"
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
