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: 1 February 2023
A. 16 minutes to find a heavy complex of
3 Power Clean + 2 Front Squat + 1 Jerk
B. 9 minute AMRAP with Ascending Reps of
3 Clean and Jerk 60/45
3 Toes to Bar
*Add 3 reps every round
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 1 February 2023
A. Paused Clean Pull
5 x 5
B. Romanian Deadlift (With Tempo)
5 x 3-5
C. Clean Pull + Power Clean + Push Press
5 x (2 + 1 + 2)
D. Paused Clean + Split Jerk
Build to 70% of 1RM
E5. Superset x 3
10 Seated Good Mornings
ME banded KB Swings
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: 18 January 2023
A. 3 Position Power Clean (Above the Knee + Below the Knee + Ground) + 1 Front Squat 6 | 1 | 90"
B. 16 minute Fight Gone Bad Style of
1st Minute: Ski Erg Calories
2nd minute: Power Snatch 45/35 kg
3rd Minute: 7.5 m Shuttle Runs
4th Minute: Rest
Slow is smooth, smooth is fast
Olympic Weightlifting: 18 January 2023
Here we fucking go!
A. Clean Pull + Muscle Clean 4 x ( 1 + 1)
B. Push Press + Split Jerk 4 x (2 + 2)
C. Paused Clean 4 x 3
D. Clean & Jerk Max Out
LET’S GET PHYSICAL
WOD: 12 January 2023
A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"
B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories
Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories
Power-Up
Powerlifting: 12 January 2023
A. Front Squat 3 | 5 | 3"
B. Farmer Handle Deadlift 3 | 5 | 3"
C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest
LET’S SET THE BAR
Benchmark: 11 January 2023
A. 3 Positions Power Clean (Above the Knee + Below the Knee + Ground) + 3 Front Squat
8 | 1 | 2"
Dianne
B. 21-15-9
Deadlift 102.5/70
Handstand Push Up
Slow is smooth, smooth is fast
Olympic Weightlifting: 11 January 2023
Deload
A. Slow Tempo Muscle Clean + Front Squat + Strict Press 3 x ( 2 + 2 + 2)
B. Slow Tempo Clean + Push Press 3 x (1 + 2)
C. Paused Strict Press + Push Press + Push Jerk + Split Jerk 3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Clean + Split Jerk 3 x (1 + 1) @ 80%
LET’S GET PHYSICAL
WOD: 4 January 2023
A. 3 Power Cleans + 3 Front Squats + 3 Push Jerks
5 | 1 | 1"
rest 2 minutes
B. 2 Power Cleans + 2 Front Squats + 2 Push Jerks
5 | 1 | 1"
rest 2 minutes
C. 1 Power Clean + 1 Front Squat + 1 Push Jerk
5 | 1 | 1"
D. 12 minute AMRAP of
10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to Row 250/200m
LET’S GET PHYSICAL
WOD: 19 December 2022
A. 2 Pause Front Squat + 4 Front Squat
5 | 1 | 3"
*85% + of 5 rep max
B. For time of
1 - 3 - 5 - 7 - 9 Wall Walk
10 - 20 - 30 - 40 - 50 Wall Ball
*Time Cap 18 minutes
LET’S GET PHYSICAL
WOD: 15 December 2022
A. 15 minutes to find a heavy Bench Press for the day
B. Bench Press @ 80% of Part A 30 reps for time
C. 20 Minute AMRAP of
20 Calorie Row
5 Wall Walks
20 PVC Sit Ups
50 Double Unders
Power-Up
Powerlifting: 15 December 2022
A. Turkisch Get-up 5 | 3L/R | 2"
B. Deadlift Build up to a 3 RM
C. Buddy WOD
3 rounds for time of:
10 Ground to Overhead @ BW
20 Strict Pull-up
30 Double KB Front Squats 2X 24/16
2min Rest
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
