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: 3 October 2022
A. Thruster 5 | 5 | 3"
*80% of original 3 rep max
B. 5 Rounds for time of
15 Shoulder to Overhead 40/30 kg
12 Chest to Bar Pul Ups
9 Sumo Deadlift High Pull 40/30 kg
*Timecap 14 minutes
LET’S GET PHYSICAL
WOD: 30 September 2022
3 Rounds Each for Time of
18 Calorie Row
15 Burpee Over Rower
12 Front Squats 60/40 kg
9 Bar Muscle Ups
12 Front Squats 60/40 kg
15 Burpee Over Rower
18 Calorie Row
rest 3:00 between rounds
*Time Cap 36 minutes
LET’S GET PHYSICAL
WOD: 28 September 2022
3 Rounds for time of
1200 m Run/1500m Ski Erg
1000 m Row
100 Double Unders
*Time Cap 40 minutes
LET’S GET PHYSICAL
WOD: 27 September 2022
A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max
B. 3 Rounds for time of
25 m Double DB/KB Front Rack Lunge
25 Pull Ups
Power-Up
Powerlifting: 27 September 2022
A. Back Squat 3 | 3-5x1 | '30-40 | 3-5" @ 90%
B1. Bench Press 3 | 2-5 | 3"
B2. Seal Row 3 | 10 | 2" in tempo C-1-X-3
C1. Double Kettlebell Snatch 3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90
It’s Gymnasty
Gymnastics: 27 September 2022
LET’S GET PHYSICAL
WOD: 25 September 2022
A. Snatch Complex 8 | 1 | 2"
*Complex = Snatch Pull + Low Hang Snatch + Hang Snatch + Overhead Squat
*Build up to a heavy complex
B. 5 rounds for time of
10 Power Snatches 50/35 kg
10 Lateral Burpees over the Bar
LET’S GET PHYSICAL
WOD: 23 September 2022
5 Rounds Each for time of
400 m Run
20 Wall Ball
10 Power Clean 70/50 kg
5 Wall Walk
rest 2:00 after each round
Time Cap 40 minutes
LET’S GET PHYSICAL
WOD: 12 September 2022
A. 15 minutes to find a 3 rep heavy Thruster
B. Thruster @ 80% of Part A 3 | 2 | 90
C. 4 Rounds for time of
20/17 Calorie Row
15 BBJO 24/20 "
10 Alternating DB Snatch (Heavy)
*Time Cap 15 minute
LET’S GET PHYSICAL
WOD: 10 September 2022
In Partners for time:
2400 m Sandbag Run
then
150 Power Cleans 60/40
150 Burpee Box Jump Over 24\20 "
then
2400 m Run
Note: Partition Reps anyway
Time Cap : 36 minutes
*Note Each Partner runs 400 and then swaps
LET’S GET PHYSICAL
WOD: 7 September 2022
A. Snatch Pull + Snatch 8 | 1 | 90"
B. Snatch at 70% of Part A with 2 second Pause in bottom 6 | 2 | 60"
C. 3 Rounds for time of
14 Overhead Squats 60/40 kg
14 Back Rack Stepping Lunges 60/40 kg
100 Double Unders
*Time Cap 15 minutes
LET’S SET THE BAR
Benchmark: 2 September 2022
Tommy V
21 thrusters
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft
♀ 75 lb ♂ 115 l
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
