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: 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"
LET’S GET PHYSICAL
WOD: 16 July 2022
Buddy WOD
Run to the track!
buy in: 400 m lunges you go, i go, then
Buddy 1 starts, after the run Buddy 2 to starts with the same round
20 squats
200 m run (half a round of the track)
40 squats
200 m run
60 squats
200 m run
80 squats
200 m run
100 squats
400 m run!
LET’S GET PHYSICAL
WOD: 8 July 2022
A. 15 min. Clean Complex of:
Hang clean
Clean
B. 21 minute AMRAP of:
30 m. overhead stepping lunges 40/30 kg
21 toes to bar
500 m. row
LET’S GET PHYSICAL
WOD: 7 May 2022
Buddy WOD, you go - I go
for time, 30 sec on, 30 sec off, of:
100 Burpees
200 air squats
300 sit-ups
200 lunges
100 push-ups
LET’S GET PHYSICAL
WOD: 1 May 2022
A. 10 EMOM 1 rope climb
B. 15 minute of Handstand walk
C. Tabata special
1) reverse tabata L-sit hold, (8 rounds of 10 sec work, 20 sec rest)
2) Tabata squats (normal tabata, so 8 rounds of 20 sec work, 10 sec rest)
3) Tabata push-ups
4) Tabata lunges
LET’S GET PHYSICAL
WOD: 11 April 2022
A. Clean complex of:
1 High Hang Clean
1 Hang Clean
1 Squat Clean
B. 6 rounds for time of:
5 hang power cleans
10 weighted lunges
then 4 minutes of Handstand Walk
LET’S GET PHYSICAL
WOD: 6 April 2022
A. Dumbbell Turkish get-ups 3 | 4L+4R | '90
B. For time:
buy in: 20/18 Cal Ski erg
25 m. Left-arm Dumbbell overhead walking lunges
25 Left arm Dumbbell Devils presses
25 m. Left-arm Dumbbell overhead walking lunges
25 Burpees over the Dumbbell
25 m. Right-arm Dumbbell overhead walking lunges
25 Right-arm Dumbbell Devils presses
25 m. Right-arm Dumbbell overhead walking lunges
buy out: 100 Double unders
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
