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 April 2023
A. 2 Snatch Pull + Snatch
5 | 1 | 2"
B. 3 Rounds for time of
10 Squat Snatches 70/50 kg
20 Burpees
CHECK IT HERE
Just lift odd shit
Strongman: 2 April 2023
A1. Paused Snatch Pull
5 x 5
B1. Defecit Snatch Deadlift (With Tempo)
5 x 5
LET’S GET PHYSICAL
WOD: 31 March 2023
A. 3 Squat Clean + 1 Jerk
6 | 1 | 2"
B. 16 minute AMRAP of:
100 Double Unders
12 Deadlifts 100/70kg
12 Burpee Pull Ups
LET’S GET PHYSICAL
WOD: 30 March 2023
A1. Double Kettlebell Gorilla Row
4 | 8 - 12 | 0"
A2. Deficit Push Up
4 | 8 - 12 | 3"
B. 4 rounds of 4 minutes on 2 minutes of
30/24 Calorie (Alternate Ski/Row)
20 7.5 m Shuttle Runs
then max effort Burpees over Box in remaining time
Power-Up
Powerlifting: 30 March 2023
A. Thruster
Find 1 RM thruster in 15 min
B. Deadlift
1 | 1+ | 0" @ 100%
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (banded)
* stretch hip Flexors during rest
D. Buddy WOD
LET’S GET PHYSICAL
WOD: 29 March 2023
A. Deadlift
6 | 3 | 3"
B. 12 minute AMRAP of:
20 Wall Ball
15 V-Sit Ups
10 Hang Power Cleans 60/40
5 Wall Walks
OLY LIFTING
GO FOR GOLD!: 29 March 2023
A. Paused Clean Pull
5 x 5
B. Defecit Clean Deadlift (With Tempo)
5 x 5
Week 1
LET’S GET PHYSICAL
WOD: 23 March 2023
A1. Dumbbell Bench Press
4 | 15 | 0"
A2. Single Dumbbell Lat Pull Over
4 | 12 | 0
A3. Banded Tricep Pulldown
4 | 20 - 30 | 3"
B. Tababata (Complete 1 full Round before moving on to the next exercise)
1. Ski Erg
2. V Sit Ups
3. Double Kettlebell Front Rack Hold
4. Barbell Bicep Curls
Power-Up
Powerlifting: 23 March 2023
A. Thruster
10 EMOM 1 rep @ 3 RM
B. Deadlift
2 | 2 | 3" @ 90%
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (banded)
* stretch hip Flexors during rest
D. Buddy WOD
LET’S GET PHYSICAL
WOD: 22 March 2023
A. Find a Heavy 3 rep Deadlift for the day
B. 2 x 6 minute AMRAP of
5 Wall Walks
10 Deadlifts 100/70 kg
50 Double Unders
rest 2:00 between rounds
GO FOR GOLD!
Olympic Lifting: 22 March 2023
A. Clean Pull + Muscle Clean
5 x (1 + 1)
B Push Press + Split Jerk
5 x (1 + 1)
C. Paused Clean
5 x ( 2)
D. Clean & Jerk Max Out
Week 10
LET’S GET PHYSICAL
WOD: 16 March 2023
A. Bench Press Waves
5-3-1 Bench Press, 79/84/89% 1RM, rest between sets is time it takes to change plates
rest 3:00
5-3-1 Bench Press, 85/89/94% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 60% 1RM
B. 4 minutes on/1 minute off for 4 rounds
Round 1
20/15 Calories Ski Erg
75 Double Unders
Round 2
20 A Jumps
8 x 10 m Shuttle Runs
Power-Up
Powerlifting: 16 March 2023
A. Thruster
3-5 | 1-3 | 3"
B. Deadlift
2 | 3 | 3" @ 85%
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (partial) Negatives
* stretch hip Flexors during rest
D. Buddy WOD
LET’S GET PHYSICAL
WOD: 15 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Split Jerk
8 | 1 | 2 "
B. 3 Rounds for time of
15 Chest to Bar Pull Ups
20 Burpees
15 Sumo Deadlift High Pull 45/30 kg
https://www.crossfit.com/workout/2017/08/31#/comments
GO FOR GOLD!
OLYMPIC LIFTING: 15 March 2023
A1. Slow Tempo Muscle Clean + Front Squat + Strict Press
3 x ( 2 + 2 + 2)
B2 Slow Tempo Clean + Push Press
3 x (1 + 2).
C3. Paused Strict Press + Push Press + Push Jerk + Split Jerk
3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Clean + Split Jerk
Build to 80%
E5. Accesory x 3
Empty Barbell Slow Motion Clean
LET’S GET PHYSICAL
WOD: 9 March 2023
A. Bench Press Waves
5-3-1 Bench Press, 75/80/85% 1RM, rest between sets is time it takes to change plates
rest 3:00
5-3-1 Bench Press, 79/84/89% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 70% 1RM
B. 20 minute Alternating EMOM of:
1st minute : 50 second Sandbag Hold
2nd minute : Ski Erg Calorie
3rd minute : Double Kettlebell Overhead Carry
4th minute : Weighted Russian Twists
5th Minute Rest
*Devils Press for athletes who didn't train during the week.
Power-Up
Powerlifting: 9 March 2023
A. Thruster
3-5 | 1-3 | 3" @ 3 RM
B. Deadlift
2 | 5 | 3" @ 80%
C. Nordic Hamstring Curls Progessiom
2| 5 | 2" (parial) Negatives
* stretch hip Flexors during rest
D. Buddy WOD
20 min AMRAP of:
10 Pull-ups
10 (weighted) parallettes Push-ups
10 Alt. FW BW Steping Lunge/ walking Lunge @ 2x 22.5/15kg
https://www.t-nation.com/training/the-nordic-hamstring-attack
LET’S GET PHYSICAL
WOD: 1 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk
8 | 1 | 2 "
B. 14 minute AMRAP of
18 Calorie Row
12 Push Ups
12 Deadlifts 100/70 kg
GO FOR GOLD!
OLYMPIC LIFTING: 1 March 2023
A. Paused Power Clean + Push Jerk
5 x (3 + 1)
A. Power Clean
Build to 3RM
C. Paused Strict Press + Push Press + Push Jerk + Split Jerk
3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Clean + Split Jerk
(1+2) Build Over Sets
E. Superset x 3
10-12 Hang Power Cleans
ME Paused Front Squats
MEMBER OF THE MONTH
Member of the Month April
NEWS
23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.
MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
