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: 4 December 2022
5 Rounds for time of
400m Run
20 Wall Balls
10 Double Dumbbell Box Step Over 22.5/15 kg
*Time Cap 24 minute
Slow is smooth, smooth is fast
Olympic Weightlifting: 4 December 2022
"Patience & Timing"
A. Paused Snatch Deadlift 3 x 5
B. Snatch Grip Romanian Deadlift (With Tempo) 5 x 3-5
C. Paused Power Snatch + OHS 5 x (2 + 2)
D. Paused Snatch + OHS Build to 70% of 1RM
LET’S GET PHYSICAL
WOD: 20 November 2022
A. Weighted Strict Pull Up
Find heavy 3 rep in 15 minutes
B. Weighted Dip
Find heavy 3 rep in 15 minutes
C. 8 Rounds of 1 min on / 1 min Off of:
10 Box Jump Overs 24/20 "
10 Kettlebell Swings 24/16 kg
then, in remaining time max effort Pull Ups
Slow is smooth, smooth is fast
Olympic Weightlifting: 20 November 2022
A. Snatch DL + Snatch Pull
4 x ( 1 + 1)
B. Muscle Snatch + Snatch Balance
3 x (2 + 2)
2 x (1 + 1)
C. Power Snatch into OHS
2 x (3)
2 x (2)
D. Snatch
Max Out
LET’S SET THE BAR
Benchmark: 18 November 2022
A. Find a heavy Squat Clean for the day in 25 minutes
Randy
B. For time of:
75 Power Snatches
♀ 55 lb. ♂ 75 lb.
LET’S GET PHYSICAL
WOD: 13 November 2022
A1. Dumbbell Bench Press 4 | 12 | 0"
A2. Barbell Bent Over Row 4 | 10 | 0"
A3. Single DB Lat Pull Over 4 | 10 | 3"
B. 21-15-9 For time of
Push Jerks 70/50 kg
Chest to Bar Pull Up
Slow is smooth, smooth is fast
Olympic Weightlifting: 13 November 2022
A. Slow Tempo Snatch DL + Snatch Pull 3 x ( 2 + 2)
B. Slow Tempo Muscle Snatch + OHS 3 x (1 + 2).
C. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance 3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Power Snatch Build to 80%
LET’S GET PHYSICAL
WOD: 23 October 2022
A. Snatch Pull + Low Hang Snatch + Snatch 8 | 1 | 90"
B. 2 Snatch with 2 second Pause in catch position - 70% of Part 6 | 1 | 90"
C. 10 AMRAP of Power Snatch 35/25 kg
*every minute including 0:00 Complete 2/1 Wall Walk + 5 Burpees
LET’S GET PHYSICAL
WOD: 11 October 2022
A. 20 minutes to find a Heavy 3 rep Deadlift
B. 16 minute Alternating EMOM of
1st Minute - 16/12 Cal Echo Bike
2nd minute - 12 Double Kettlebell Hang Power Snatch
3rd minute: Max Effort Burpee Box Jump Overs 30/24"
4th minute: Rest
Power-Up
Powerlifting: 11 October 2022
A. Back Squat Work up to new 1RM
B1. Bench Press 3 | 2-5 | 3"
B2. Seal Row 3 | 10 | 2" in tempo C-1-X-3
C1. Double Kettlebell Snatch 3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90
LET’S GET PHYSICAL
WOD: 25 September 2022
A. Snatch Complex 8 | 1 | 2"
*Complex = Snatch Pull + Low Hang Snatch + Hang Snatch + Overhead Squat
*Build up to a heavy complex
B. 5 rounds for time of
10 Power Snatches 50/35 kg
10 Lateral Burpees over the Bar
LET’S GET PHYSICAL
WOD: 31 August 2022
A. Snatch Grip Dead Lift with 3 second descent 5 | 5 | 2"
B. Snatch Pull + Snatch 7 | 1 | 90"
C. 16 minute AMRAP
3 Power Snatch 60/45
6 Box Jump Overs
9 Toes to Bar
LET’S GET PHYSICAL
WOD: 24 August 2022
A. 3 second Pause Below Knee + Snatch High Pull + Snatch 6 | 1 | 90"
B. Snatch 6 | 1 | 90"
C. 4 Rounds for time of
10 Power Snatch 45/35
10 Box Jump Overs 24/20 "
10 Overhead Squat 45/35
1:00 Rest
*Time Cap 20 minutes
LET’S GET PHYSICAL
WOD: 16 August 2022
A. 5 Rounds for Quality of
8L/8R 1/2 Kneeling Kettlebell Press
10 Parallette Dips/Feet Elevated Push Ups
8L/8R 1/2 Kneeling Kettlebell Press
* Commence a new set every 3:00
B. 11 minute AMRAP
Buy in 1500/1350 m Ski
then in remaining time AMRAP of
6 Hang Power Snatch 50/35
12 Burpees over Barbell
It’s Gymnasty
Gymnastics: 16 August 2022
Power-Up
Powerlifting: 16 August 2022
A. Power Snatch 10 min EMOM 1 Power Snatch @ 80-85%1RM
B. Back Squat 3-5 | 2-5 | 3" in tempo 4-2-X-1
C1. Push Press 3 | 5-8 | 2"
C2. Chin-up 3 | 5-8 | 2"
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
