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: 26 March 2023
A. 36 minute EMOM of:
1st Minute : 14 - 17 Calorie Row
2nd Minute : 12 - 18 Double Dumbbell Bench Press
3rd Minute : 12 - 16 Echo Bike Calories
4th Minute : 12 - 16 Toes to Ring
5th Minute : 12 - 16 Shuttle Runs
6th Minute : Rest
GO FOR GOLD!
Olympic Lifting: 26 March 2023
A. Snatch Pull + Muscle Clean
5 x (1 + 1)
B. Snatch Balance + OHS
5 x (1 + 1)
C. Paused Snatch
5 x ( 2)
D. Snatch Max Out
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: 19 March 2023
A. 25 minute Fight Gone Bad Style of
1st minute : Double Under
2nd minute : Kettlebell Hang Snatch
3rd minute: Handstand Push Up
4th minute :Shuttle Runs
5th, minute : Rest
GO FOR GOLD
OLYMPIC LIFTING: 19 March 2023
A1. Slow Tempo Snatch DL + Snatch Pull
3 x ( 2 + 2)
B2 Slow Tempo Muscle Snatch + OHS
3 x (1 + 2).
C3. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance
3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Power Snatch + OHS
Build to 80%
E5. Accesory x 3
Empty Barbell Slow Motion Snatch
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: 12 March 2023
A. 35 minute EMOM of
1st minute : 15/12 Echo Bike Calories
2nd minute : 15/12 Calorie Row
3rd minute : 15/12 Calorie Ski Erg
4th minute : 15/12 Shuttle Runs
5th minute : 15/12 Strict Hand Stand Push Ups/Handstand Push Ups/Bar Dips
6th minute : 15 A Jumps
7th minute : Rest
Note : Athlete can choose reps but must hold across each round
GO FOR GOLD!
Olympic Lifting: 12 March 2023
A. Muscle Snatch
5 x 3
B. Paused Power Snatch + Drop Snatch + OHS
5 x ( 2 + 2 + 2)
C. Power Snatch
Build to 1RM
D. Tall High Pull + High Hang Muscle Snatch + Low Hang Snatch + OHS
5 x (1 + 1 + 1)
E. Superset x 3
8-10/8-10 Filly Press
ME 8-10 Paused Snatch Grip Shrugs
LET’S GET PHYSICAL
WOD: 8 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk
8 | 1 | 2 "
B. 2 Rounds for time of
20 Back Squat 60/40 kg
20 Power Clean 60/40 kg
20 Bar Facing Burpees
GO FOR GOLD!
Olympic Lifting: 8 March 2023
A. Muscle Clean
5 x 3
B. Paused Power Clean + Front Squat + Push Press
5 x ( 2 + 2 + 2)
C. Power Clean
Build to 1RM
D. Tall High Pull + High Hang Muscle Clean + Low Hang Clean + Split Jerk
5 x (1 + 1 + 1)
E. Superset x 3
8-10/8-10 Seated KB Bottom Up Press
8-10 Paused Barbell Shrugs
LET’S GET PHYSICAL
WOD: 28 February 2023
A. Double Kettlebell Front Squat
5 | 12 | 2"
B. 12 minute AMRAP of
48 Air Squats
14 Hang Power Cleans 60/45 kg
7 Bar Muscle Up
Power-Up
Powerlifting: 28 February 2023
A. Breathing Squats
Make 20 reps with 10RM
B1. Bench Press
3 | 5-8 | 2"
B2. Seal Row
3 | 5-8 | 2"
C1. Arnold Press
3 | 10 L/R | '90
C2. Chin-up
3 | 3-5 | '90 in tempo 4-1-1-1
LET’S GET PHYSICAL
Powerlifting: 28 February 2023
A. Breathing Squats
Make 20 reps with 10RM
B1. Bench Press
3 | 5-8 | 2"
B2. Seal Row
3 | 5-8 | 2"
C1. Arnold Press
3 | 10 L/R | '90
C2. Chin-up
3 | 3-5 | '90 in tempo 4-1-1-1
LET’S GET PHYSICAL
WOD: 25 February 2023
In Partners 36 minute AMRAP of
150 Burpee Box Jump Overs
50 Bar Muscle Ups
50 Clean and Jerks 70/50 kg
Every 1:00 partners swap
LET’S GET PHYSICAL
WOD: 19 February 2023
A. 36 minute EMOM of1st minute : 14/12 A Jumps
2nd minute : 14/12 Calorie Row
3rd minute : 14/12 Calorie Ski Erg
4th minute : 14/12 Shuttle Runs
5th minute : 14/12 Double Dumbbell Bench Press
6th minute : Rest
Note : Athlete can choose reps but must hold across each round
Just lift odd shit
Strongman: 19 February 2023
A1. Behind Neck Snatch Grip Push Press + Heaving Snatch Balance
5 x (3 x 3)
B2. Drop Snatch
5 x 5
C3. 15 mins to Find 3RM Paused Snatch Balance
D4. High Hang Muscle Snatch + Hang Power Snatch + Snatch
5 x (1 + 1 + 1)
E5. Superset x 3
10-12 Behind neck Snatch Grip Push Press
10-12 Cuban Press
10 - 12 Lu Raises
LET’S GET PHYSICAL
WOD: 15 February 2023
A. 1 Power Clean + 2 Hang Power Clean
8 | 1 | 2"
B. In Groups of 4 for 16 Rounds of 1:00 on/ 0:15 off
1st minute : 16/12 Cal Echo Bike
2nd minute : 8 Power Cleans 75/50 kg
3rd minute : 18/14 Cal Ski Erg
4th minute Rest
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 15 February 2023
A. Split Jerk Balance + Split Stance Strict Press
5 x (3 x 3)
B. Jerk Drive
5 x 5
C. 15 mins to Find 3RM Paused Split Jerk
D. High Hang Muscle Clean + Hang Power Clean + Clean
5 x (1 + 1 + 1)
E. Superset x 3
8-10 Barbell Strict Press
6-8 Push Press
3 - 5 Push Jerk >. ME lock out Hold
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Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
