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: 1 February 2023
A. 16 minutes to find a heavy complex of
3 Power Clean + 2 Front Squat + 1 Jerk
B. 9 minute AMRAP with Ascending Reps of
3 Clean and Jerk 60/45
3 Toes to Bar
*Add 3 reps every round
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 1 February 2023
A. Paused Clean Pull
5 x 5
B. Romanian Deadlift (With Tempo)
5 x 3-5
C. Clean Pull + Power Clean + Push Press
5 x (2 + 1 + 2)
D. Paused Clean + Split Jerk
Build to 70% of 1RM
E5. Superset x 3
10 Seated Good Mornings
ME banded KB Swings
LET’S GET PHYSICAL
WOD: 21 January 2023
In partners 32 minute AMRAP of:
150 Calorie Row
150 Hang Power Clean 60/45 kg
150 Burpee Box Jump Overs
150 Double Dumbell Box Step Overs
LET’S GET PHYSICAL
WOD: 18 January 2023
A. 3 Position Power Clean (Above the Knee + Below the Knee + Ground) + 1 Front Squat 6 | 1 | 90"
B. 16 minute Fight Gone Bad Style of
1st Minute: Ski Erg Calories
2nd minute: Power Snatch 45/35 kg
3rd Minute: 7.5 m Shuttle Runs
4th Minute: Rest
Slow is smooth, smooth is fast
Olympic Weightlifting: 18 January 2023
Here we fucking go!
A. Clean Pull + Muscle Clean 4 x ( 1 + 1)
B. Push Press + Split Jerk 4 x (2 + 2)
C. Paused Clean 4 x 3
D. Clean & Jerk Max Out
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: 11 January 2023
A. 3 Positions Power Clean (Above the Knee + Below the Knee + Ground) + 3 Front Squat
8 | 1 | 2"
Dianne
B. 21-15-9
Deadlift 102.5/70
Handstand Push Up
Slow is smooth, smooth is fast
Olympic Weightlifting: 11 January 2023
Deload
A. Slow Tempo Muscle Clean + Front Squat + Strict Press 3 x ( 2 + 2 + 2)
B. Slow Tempo Clean + Push Press 3 x (1 + 2)
C. Paused Strict Press + Push Press + Push Jerk + Split Jerk 3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Clean + Split Jerk 3 x (1 + 1) @ 80%
LET’S GET PHYSICAL
WOD: 6 January 2023
A. 3 Squat Clean + 1 Jerk 5 | 1 | 2"
B. For time of
10 Wall Walks
40 Pull Ups
10 Power Cleans 90/70 kg
60 Cal Row
10 Power Cleans 90/70 kg
40 Pull Ups
10 Wall Walks
*Time Cap 22 minutes
LET’S GET PHYSICAL
WOD: 4 January 2023
A. 3 Power Cleans + 3 Front Squats + 3 Push Jerks
5 | 1 | 1"
rest 2 minutes
B. 2 Power Cleans + 2 Front Squats + 2 Push Jerks
5 | 1 | 1"
rest 2 minutes
C. 1 Power Clean + 1 Front Squat + 1 Push Jerk
5 | 1 | 1"
D. 12 minute AMRAP of
10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to Row 250/200m
LET’S GET PHYSICAL
WOD: 28 December 2022
A. Find a Heavy Power Clean for the day
B. 3 Rounds for Max Reps of:
1 minute: Back Squats 60/40 kg
2 minute: Rest
3rd minute: Chest to Bar Pull Ups
4th minute: Rest
5th minute: Power Cleans 60/40 kg
6th minute: Rest
Slow is smooth, smooth is fast
Olympic Weightlifting: 28 December 2022
Overhead - Snatch
A.Snatch Grip Push Press + Paused OHS 5 x (3 + 2)
B. Heaving Snatch Balance 5 x 5
C. Drop Snatch + Snatch Balance Build to Heavy
D. Snatch Grip Push Press 5 x 5 (3x02)
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: 21 December 2022
A. Power Clean Waves
3 sets 3-2-1
rest 1:30 between sets and waves
Increase weight each set
B. 18 Minute AMRAP of
120 Double Unders
30 Calorie Ski Erg
15 Double Dumbbell Devils Press 22.5/15 kg
Slow is smooth, smooth is fast
Olympic Weightlifting: 21 December 2022
Overhead - Clean
A. Split Jerk Strict Press + Split Jerk Balance 5 x (5 + 3)
B. Tall Jerk 3 x 5
C. Paused Split Jerk Build to a heavy Single
D. Strict Press 5 x 5 (3x02)
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
