CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
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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 SET THE BAR
Benchmark: 22 October 2021
Waterfall This | Buddy WOD
4 rounds of:
20 sec ME Cal Echo Bike
20 sec rest
20 sec ME Front Squats 60/40
20 sec rest
2 minutes rest
4 rounds of:
20 sec ME Cal Ski-erg
20 sec rest
20 sec ME Toes to Bar
20 sec rest
2 minutes rest
4 rounds of:
20 sec ME Cal Row
20 sec rest
20 sec ME Dumbell Snatches 22,5/15 kg
20 sec rest
LET’S GET PHYSICAL
WOD: 18 October 2021
A. Power Snatch 4-5 | 3 | '2
* after 3 Reps perform 1 Overhead Squat
B. EMOM for 14 minutes:
odd minute: 4 Power Snatches
even minute: 12 Burpees over de Bar (facing)
LET’S GET PHYSICAL
WOD: 8 October 2021
A. 20 minutes to build up to your 2 Rep Squat Snatch
B. *21-15-9 reps for time of:
Power Snatches
Toes to Bar
Handstand Push Ups
*starting with and on every other minute, 3-5 Burpees
LET’S GET PHYSICAL
WOD: 5 October 2021
A. Hang Power Snatch 4-5 | 2 | '120
B. 3x 4 minute AMRAP of:
10-12 cal Row
10 alternate Dumbbell Snatches 22.5/ 15 kg
10 Burpees
note: rest 2 minutes between AMRAP's
Power-Up
Powerlifting: 5 October 2021
A. Back Squat 3-5 | 1-3 | 3" in tempo 3-0-X-1 @ 85-90%
B. Bench Press 3 | 5x2 | '20 | 3" in tempo 3-0-X-1 @ 80-85%
C1. Bulgarian Split Squat 3 | 5-8 L+R | '90
C2. Dumbbell Shank Lever Row 3 | 5-8 | '90
LET’S GET PHYSICAL
WOD: 7 September 2021
A. 10 min empty Barbell drils
B. Snatch Complex of:
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Overhead Squat + 1 Drop Snatch
C. 10 minute EMOM, of: 2 Squat Snachtes
D. Accessory Work; Static core holds (plank holds/ hollow holds/ arch holds e.a.)
Power-Up
Powerlifting: 7 September 2021
A. Back Squat 3 | 3-5x2 | '20 | 3" in tempo 3-0-1-1
B1. Bench Press 3-5 | 5-8 | '90 in tempo 3-0-1-1
B2. Dumbbell Row 3-5 | 8 L + 8 R | '90 in temp 3-0-1-3
C1. Single Legged Romanian Deadlift 3 | 10L+10R | '60
C2. Standing Dumbbell Press 3 | 10L+10R | '60
LET’S GET PHYSICAL
WOD: 28 August 2021
In Partners 40 minute AMRAP of
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note : Complete Entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch
3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press
5 | 5 | 3"
20 min AMRAP of:
Week 47
LET’S GET PHYSICAL
WOD: 28 August 2021
BuddyWOD
40 minute AMRAP of:
3 Wall Walks
9 Pull Ups
15 US Kettlebell Swings 24/16 kg
21 Double Unders
Note: Complete entire round before swapping
Just lift odd shit
Strongman: 28 August 2021
A. Power Snatch 3 | 3-5x1 | '30 | 3" @ 90%1RM
B. Yoke Press 5 | 5 | 3"
C. Buddy WOD
20 min AMRAP of:
- 10 sandbag Squats
- 20 m Sandbag Walk
- 30 sec Ski-erg for Cal
Note: Yo do a round, I do a round
Score = total Calories
LET’S GET PHYSICAL
WOD: 4 August 2021
A. Tempo Snatch Deadlift + Snatch Shrug + Power Snatch 7 | 1 | 2"
B. 21* 15* 9 of:
Overhead Squat 60/40 kg
Chest to Bar Pull Ups
*200 m Run after each set
note: 16 minute TC
Buddy-up!
WOD: 31 July 2021
Buddy WOD
35 Minute AMRAP of:
100 Calorie Row
80 Wall Balls
60 Hang Power Snatch
40 Burpee Box Jump Overs
Just lift odd shit
Strongman: 31 July 2021
A. Turkisch Get-Up 5 | 2L+2R | 2"
B. Zercher Squat 3-5 | 3-5 | 3" in tempo 4111
C. Buddy WOD
10 Rounds For Time of:
12 Deadlifts 70/50kg
9 Hang Power Cleans
6 Jerks
note: You do a round, I do a round
LET’S GET PHYSICAL
WOD: 24 July 2021
BUDDY WOD
34 minute AMRAP of:
Buy In: 5000/ 4500 m Row
then in remaining time AMRAP of:
2 Power Snatches 60/45 kg
4 Overhead Squat 60/45 kg
8 Box Jump Overs 30/24 inch
note: Partner A needs to complete 1 round (2/4/8 reps) before Partner B can perform his/her 1 round.
Just lift odd shit
Strongman: 24 July 2021
A. Push Press find your 1 RM in 15 Min
B. Zercher Squat 3-5 | 3-5 | 3" in tempo 4111
C. Buddy Wod, 20 min Buddy EMOM of:
1st minute: ME Sandbag over the Box
2nd minute: ME Sandbag Squats
3rd minute: ME Sandbag Bearhug Walk
4th minute: rest
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
