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: 3 February 2023
A. Overhead Walking Lunges
6 | 10 | 2"
*Athletes to find a heavy 10 m effort
B. 18 minute AMRAP of:
20/17 Calorie Row
15 Chest to Bar Pull Ups
10 Hang Squat Cleans 50/35 kg
LET’S GET PHYSICAL
WOD: 27 January 2023
A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
B. 4 Rounds for time of
30 Wall Balls
40 Doubles
6 Bar Muscle Up
LET’S SET THE BAR
Benchmark: 20 January 2023
A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
Crossfit Open 15.4
B. 8 Minute AMRAP of
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb. (Power or Squat)
Women clean 125 l
LET’S SET THE BAR
Benchmark: 13 January 2023
A. Backrack Walking Lunges 3 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
OPEN 11.5
B. 20 minute AMRAP of :
5 Power Cleans
10 Toes to Bar
15 Wall Balls
♂ 145-lb Power Cleans
♀ 105-lb Power Cleans
LET’S SET THE BAR
Benchmark: 26 December 2022
12 DAYS OF CHRISTMAS
For time (Complete As 12 Days of Christmas Song)
1 Sumo Deadlift Highpull
2 Thruster
3 Shoulder to Overhead
4 Power Clean
5 Burpee
6 Push Ups
7 Pull Ups
8 Box Jump overs 24/20 "
9 Overhead Squat
10 Snatch
11 Squat Clean
12 Frontrack Stepping Lunges
*Time Cap 35 minutes
♀ 30 kg. ♂ 40 kg.
LET’S GET PHYSICAL
WOD: 16 November 2022
A. Backrack Walking Lunges
5 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
B. 5 Rounds for time of
10 Burpees over the Bar
10 Overhead Squat 60/40 kg
Slow is smooth, smooth is fast
Olympic Weightlifting: 16 November 2022
A. Clean Pull + Muscle Clean 4 x ( 1 + 1)
B. Push Press + Split Jerk 3 x (2 + 2)
C. Paused Clean (2 sec. pause in catch position)
2 x 3 Power Cleans
2 x 2 Squat Cleans
D. Clean & Jerk Max Out
LET’S GET PHYSICAL
WOD: 18 September 2022
A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"
B. Handstand Walk Technique Work
*Experienced athletes to work on HS holds
C. 15 minute Alternating EMOM of
1st Minute - Max Effort HS Walk/Wall Walk
2nd minute - 16/13 Cal Ski Erg
3rd minute : Rest
LET’S GET PHYSICAL
WOD: 7 September 2022
A. Snatch Pull + Snatch 8 | 1 | 90"
B. Snatch at 70% of Part A with 2 second Pause in bottom 6 | 2 | 60"
C. 3 Rounds for time of
14 Overhead Squats 60/40 kg
14 Back Rack Stepping Lunges 60/40 kg
100 Double Unders
*Time Cap 15 minutes
LET’S GET PHYSICAL
WOD: 28 August 2022
A. BB Reverse Stepping Lunges 5 | 8L and 8R | 3"
B. 6 Rounds 3:00 on/1:00 off
Rounds 1-3-5
500/450 m Row
then in remaining time
Box Jump Over 24\20 "
Rounds 2-4-6
500/450 Ski Erg
then in remaining time max effort
Single Arm DB Overhead Lunge 5 m 22.5/15kg
LET’S GET PHYSICAL
WOD: 18 August 2022
A. 3 second Pause Below Knee + Snatch High Pull + Snatch 6 | 1 | 90"
B. Snatch 6 | 1 | 90"
C. Fight Gone Bad Style for 20 minutes
1st minute - Echo Bike
2nd minute - Single DB Reverse Stepping lunges 22.5/15
3rd minute - Burpee to Target
4th minute - AB Mat Sit Up
5th minute - Rest
Power-Up
Powerlifting: 18 August 2022
A. Deadlift 5 | 3 | 3"
B. Dead-start Frankenstein Squat 3 | 5-6x1 | '20 | 3"
C1. Dips 3 | 5-8 | 2"
C2. Pull-up 3 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
