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: 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: 6 December 2022
A. Low Hang Snatch 5 | 3 | 2"
B. Low Hang Snatch + Overhead Squat 5 | 1 | 90"
C. 15 minute AMRAP of:
5 Wall Ball
5 Kettlebell Swing
5 Box Jumps
*Add 5 Reps each round
Power-Up
Powerlifting: 6 December 2022
A. Back Squat
Set 1: 5reps @ 80%
Set 2: 3 reps @ 85%
Set 3: 1 rep @ 90%
Set 4: 3 reps @ 85%
Set 5: 5 reps @ 80%
* all in controlled slow eccentrics
B. Deadlift 3 | 5 | 3"@75%
C1. 1.5 Bench Press5 | 3-5 | 2"
C2. Gorilla Row 5 | 10 | 2"
LET’S GET PHYSICAL
WOD: 26 November 2022
In Partners 25 minute AMRAP:
25 Bar Muscle Ups
25 Calorie Ski Erg/Echo Bike
25 Burpee Box Jump Over 30/24"
25 Calorie Ski Erg/Echo Bike
25 Heavy Kettlebell Swings
25 Calorie Ski Erg/Echo Bike
LET’S GET PHYSICAL
WOD: 20 November 2022
A. Weighted Strict Pull Up
Find heavy 3 rep in 15 minutes
B. Weighted Dip
Find heavy 3 rep in 15 minutes
C. 8 Rounds of 1 min on / 1 min Off of:
10 Box Jump Overs 24/20 "
10 Kettlebell Swings 24/16 kg
then, in remaining time max effort Pull Ups
Slow is smooth, smooth is fast
Olympic Weightlifting: 20 November 2022
A. Snatch DL + Snatch Pull
4 x ( 1 + 1)
B. Muscle Snatch + Snatch Balance
3 x (2 + 2)
2 x (1 + 1)
C. Power Snatch into OHS
2 x (3)
2 x (2)
D. Snatch
Max Out
LET’S GET PHYSICAL
WOD: 31 October 2022
A. 1 x Pause Back Squat + 3 Back Squat 6 | 1 | 3"
*Find a heavy complex in 6 sets
B. 15 minute AMRAP with Ascending Reps
3 Double Kettlebell/Dumbbell Hang Snatch
3 Calorie Row
*Add 3 reps every round
LET’S GET PHYSICAL
WOD: 19 October 2022
A. Find a heavy Squat Clean for the day in 15 minutes
B. Squat Clean @ 80% of Part A 2 | 3 | 90 "
C. 2 minutes on for 5 Rounds (No Rest Between Sets)
14 Wall Balls
14 Box Jump Overs 24/20"
then in remaining time max effort Kettlebell Swings 24/16 kg
*Note athlete must complete WB and BJ before starting swings
LET’S GET PHYSICAL
WOD: 11 October 2022
A. 20 minutes to find a Heavy 3 rep Deadlift
B. 16 minute Alternating EMOM of
1st Minute - 16/12 Cal Echo Bike
2nd minute - 12 Double Kettlebell Hang Power Snatch
3rd minute: Max Effort Burpee Box Jump Overs 30/24"
4th minute: Rest
Power-Up
Powerlifting: 11 October 2022
A. Back Squat Work up to new 1RM
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
LET’S GET PHYSICAL
WOD: 4 October 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 0"
A3. Plate Halo 4 | 20 | 3 "
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse + 3 -5 Bar Dips
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 10 -16 Shuttle Runs
5th minute - 20 Wall Balls
Power-Up
Powerlifting: 4 October 2022
A. Back Squat 3 | 1-3x1 | '30-40 | 3-5" @ 90-95%
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
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
