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 SET THE BAR
Benchmark: 20 January 2022
A. Ring Dips 3 |8-12| 2"
B. Toes 2 Bar 3-5 |12-15| '90
" Ellen "
C. 3 rounds for time of:
20 Burpees
21 Dumbbell snatches alternating 1x 22,5/15 kg
12 Dumbbell Thrusters 2x 22,5 /15 kg
LET’S SET THE BAR
Benchmark: 17 January 2022
A. Cluster Back Squats 2 | 7x2 '20 | 3"
B. Snatch grip Deadlift 2 | 5 | 2" in tempo 3-1-3-1
" Loredo "
C. 6 rounds for time of:
24 air squats
24 push ups
24 walking lunges
400 m Run
LET’S GET PHYSICAL
WOD: 15 January 2022
Buddy WOD
Buy in: Row 2 Km (individually)
Then perform a 24 minute AMRAP of:
15 Sumo Deadlift High Pulls 45/30 kg
12 Front Rack Stepping Lunges 45/30 kg
9 Shoulder to Overhead 45/30 kg
6 Burpee Box Jump-overs
3 Bar Muscle Ups
note: You do 1 round, I do 1 round
LET’S SET THE BAR
Benchmark: 13 January 2022
A. Dumbbell Bench Press 3-5 |5-8| 2"
B. Dumbbell Rows 3 |8-12| '90
"Black Jack"
C. For time:
20 Push ups, 1 sit-up
19 Push ups, 2 sit-ups
18 Push ups, 3 sit-ups
continue this pattern untill
2 Push ups, 19 Sit-ups
1 Push up, 20 Sit-ups
Black jack = 21 reps
LET’S SET THE BAR
Benchmark: 12 January 2022
A.Clean Complex in Clustersets of 3 | 5x1 '20 | 3"
1 High Hang Clean
1 Hang Clean
1 Front Squat
"Helen"
B. 3 rounds for time of:
400 m Run
21 Kettlebell Swings
12 Pull-ups
LET’S GET PHYSICAL
WOD: 11 January 2022
A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"
B. 5 Rounds for time of:
2x 100 m Double Kettlebell Front Rack Carry
25 Squats
20 Push-ups
15 Knees to Elbows
LET’S GET PHYSICAL
WOD: 9 January 2022
Buddy WOD
for time:
21 Jerrycan Ground to Overhead
2x 50 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
15 Jerrycan Ground to Overhead
2x 25 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
9 Jerrycan Ground to Overhead
2x 12,5 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
15 Jerrycan Ground to Overhead
2x 25 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
21 Jerrycan Ground to Overhead
2x 50 m Heavy Sandbag Bearhug walk, with 5 Sandbag Bearhug Squats to start and to finish. (10 total)
Note: Athlete nr.1 to start with Ground to Overhead and the Bearhug Walk, after he/she is done then athlete nr. 2 may start doing the same.
LET’S GET PHYSICAL
WOD: 7 January 2022
A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat
B. For time:
21-15-9 reps of
Dumbbell Snatches (L+R =1 rep)
Burpees over the Dumbbell
C. HOME APPROVED WOD
for time:
30-27-24-21-18-15-12-9-6-3 reps of Lunges
20-18-16-14-12-10-8-6-4-2 reps of Push-ups
10-9-8-7-6-5-4-3-2-1 reps of V-ups
LET’S GET PHYSICAL
WOD: 6 January 2022
A. Dumbbell Bench Press 3-5 |5-8| 2"
B. Dumbbell Rows 3 |8-12| '90
C. 5 rounds for time of:
200 m Run
40 Squats
20 Push-ups
10 strict Pull-ups
5 strict Handstand Push-ups
C. HOME APPROVED WOD
for time:
Run 1,6 km
50 Burpees
Run 1,6 km
LET’S SET THE BAR
Benchmark: 4 January 2022
A1. Push Press to Push Jerk 3-5 | 5 + 3 | 0
A2. Pull-ups 3-5 | ME |3"
"Cooper"
B. 10 rounds for time of:
10 Burpees
10 Air Squats
10 Push-ups
10 Sit-ups
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C. HOME APPROVED WOD
see B.
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
