CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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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: 25 January 2022
A. 3-5 sets Handstand Push-ups ME strict into 3-5 reps Kipping
B. 3-5 sets Pull-ups ME strict into 3-5 reps Kipping
C. For reps:
Tabata Hang Power Clean 43/ 30 kg
Rest 1 minute
Tabata Push Press 43/ 30 kg
Rest 1 minute
Tabata Chest-to-bar Pull-up
Rest 1 minute
Tabata Front Squat 43/ 30 kg
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: 5 January 2022
A. Cluster 3 | 5x1 '20 | 3" Clean Complex, of:
1 High Hang Clean
1 Hang Clean
1 Front Squat
B. 12 minute AMRAP of:
50 (unbroken**) Double Unders
15 Hang Power Cleans 60/40 kg
C. HOME APPROVED WOD
LET’S GET PHYSICAL
WOD: 27 December 2021
A.
Power clean 3-3-3 reps
Front squat 2-2-2 reps
Squat clean 1-1-1 reps
B. 5 rounds for time of:
5 Kettlebell/ Dumbbell Snatches left arm
10 Kettlebell Swings left arm
10 Kettlebell Push Jerks left arm
5 Kettlebell/ Dumbbell Snatches right arm
10 Kettlebell Swings right arm
10 Kettlebell Push Jerks right arm
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C. HOME APPROVED WOD
One Legged Glute Bridges 4 | 12L + 12R | '60
Explosive Jump Squats 4 | 10 | '30 in tempo 3-4-X-0
For reps:
Tabata Sit-ups
Tabat Push-ups
LET’S GET PHYSICAL
WOD: 23 December 2021
A. Power Cleans 3 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. For time 21-15-9 reps of:
Double Kettlebell/ Double Dumbbell Front Rack Stepping Lunges (L+R=1)
Double Kettlebell/ Double Dumbbell Devils Press
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*D (HOME-APPROVED WOD)
D1. Bodyweight Good Mornings (hands folded, prison-style behind head) 3 | 15 | 0
D2. Tuck Jumps 3 | 10 | '90
For time 21-15-9 Reps of:
Broad Jumps
Hand Released Push-ups
LET’S GET PHYSICAL
WOD: 15 December 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 16 minute EMOM
1st minute: 3 High Hang Squat Cleans
2nd minute: 3 Hang Squat Cleans
3rd minute: 3 Squat Cleans
4th minute: rest
LET’S GET PHYSICAL
WOD: 15 December 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 16 minutes, every minute on the minute, of:
1st minute: 3 High Hang Squat Cleans
2nd minute: 3 Hang Squat Cleans
3rd minute: 3 Squat Cleans
4th minute: rest
LET’S GET PHYSICAL
WOD: 12 December 2021
A. Split Jerk 5 | 2 (L+R=1) | 3"
B. 19 minute EMOM;
1st minute; 5 Power Clean
2nd minute; 10 Front squats
3rd minute; 15 Cal row
4th minute; 50 Double unders
5th minute; Rest
LET’S GET PHYSICAL
WOD: 8 December 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 4 rounds for time of:
15 Toes to Bar
10 Ground to Overhead 60/40 kg
5 m Handstand Walk
LET’S GET PHYSICAL
WOD: 1 December 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 5 Rounds for time of:
9 V-Ups
15 Thrusters 40/30 kg
21 Double Unders
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
