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: 6 February 2023
A. 10 minutes to find a heavy Power Snatch for the day
B. Unbroken Power Snatch 50 - 60 % of Part A
3 | 8 | 2"
C. 3 Rounds of 5 minutes on/2 minutes off
35/28 Calorie Ski
35/28 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20"
LET’S GET PHYSICAL
WOD: 4 February 2023
A. In Partners 30 minute AMRAP of
8 Rope Climbs
16 Wall Walks
32 Double Dumbbell Box Step Over 22.5/15 kg
64 Calorie Row
LET’S GET PHYSICAL
WOD: 3 February 2023
A. Overhead Walking Lunges
6 | 10 | 2"
*Athletes to find a heavy 10 m effort
B. 18 minute AMRAP of:
20/17 Calorie Row
15 Chest to Bar Pull Ups
10 Hang Squat Cleans 50/35 kg
LET’S GET PHYSICAL
WOD: 2 February 2023
A1. Double Dumbbell Bench Press
5 | 10 | 0"
A2. Kettlebell Gorilla Rows
5 | 16 | 3"
B. 2 x 9 minute AMRAPS of
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
18/14 Calorie Row
8 Burpee Box Jump Overs 24/20 "
50 Double Unders
Rest 4:00 Between sets
Power-Up
Powerlifting: 2 February 2023
A. Pause Front Squat
10 min EMOM 1 rep @ 80-85%
LET’S GET PHYSICAL
WOD: 31 January 2023
A. Back Squat
5 | 7 | 3"
B. 11 minute AMRAP
Buy in 1500/1350 m Ski
then in remaining time AMRAP of
6 L / 6 R KB Single Arm Hang Snatch 24/16 kg
12 Box Jump Over 24/20"
Power-Up
Powerlifting: 31 January 2023
A. Back Squat
3 | 6-10 | 3" @ 75%
B1. Bench Press
3 | 5-8 | 2"
B2. Pull-up
3 | 5-8 | 2"
C1. Seated Arnold Press
5 | 10 alt | 60'
C2. Gorilla Row
3 | 10 alt | 60'
LET’S SET THE BAR
Benchmark: 29 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Pull Up
B. Weighted Pull Up 4 | 3 | 2" @ 80-90% of Part A
OMAR
C. For time of
10 Thrusters 45/30 kg
15 Bar Facing Burpees
20 Thrusters 45/30 kg
25 Bar Facing Burpees
30 Thrusters 45/30 kg
35 Bar Facing Burpees
*16 minute TC
Slow is smooth, smooth is fast
Olympic Weightlifting: 29 January 2023
A. Snatch DL to Knee Position Then to Power 3 x 5
B. Segmented Snatch Deadlift (With Tempo) 5 x 6-8
C. Snatch pull + Snatch 5 x (2 + 1)
D. 4 Rounds for Quality
8 Snatch grip Barbell Row
8 Snatch Grip Upright Rows
Pull up hold (10/15s over bar, 10/15s at eye height, then 10/15s to full extension
REST 60-90s Between Rounds
LET’S SET THE BAR
Benchmark: 28 January 2023
"Matt's Birthday WOD"
In Partners for time of :
Buy In
38 Synchro Burpees
38 Cal Row (Each)
then
27 - 21 - 15 - 9
Deadlift 100/70 kg
Handstand Push Up
then
Buy Out
38 Synchro Burpees
38 Cal Row (Each)
*Each partner to complete 27 - 27 - 21 -21 - 15 - 15 - 9 - 9 reps individually
LET’S GET PHYSICAL
WOD: 27 January 2023
A. Backrack Walking Lunges
4 | 20 meters | 3"
*Athletes to find a heavy 20 m effort
B. 4 Rounds for time of
30 Wall Balls
40 Doubles
6 Bar Muscle Up
LET’S GET PHYSICAL
WOD: 26 January 2023
A. Kettlebell Turkish Get Up 5 | 5 L and 5 R | 3"
B. 3 Rounds of 6 minutes on/2 minutes off
45/35 Calorie Ski
45/35 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20 "
Power-Up
Powerlifting: 26 January 2023
A. Front Squat
5 reps @ 70%
3 reps @ 80 %
1 rep @ 90 %
3 reps @ 85%
3 reps @ 85%
B1. Farmer Handle Deadlift 3 | 3-5 | 2"
B2. Bench Press 3 | 3-5 | 2"
C. Buddy WOD
200 Double Kettlebell Swings for time 2x24/16kg
EMOM 5x Shoulders to Overhead
LET’S SET THE BAR
Benchmark: 25 January 2023
A. 15 Minutes to find a heavy Complex of:
1 Deadlift + 1 Low Hang Cluster + 1 Front Squat + 1 Thruster
"Clay's Birthday WOD"
B. EMOM x 5
50 Double Unders + 5 Thruster 50/35 kg
rest 2:00
C. EMOM x 5
50 Double Unders + 3 Thruster 60/45 kg
rest 2:00
D. EMOM x 5
50 Double Unders + 1 Cluster 70/55 kg +
( if athlete is comfortable, let them build over the last 5 minutes with the cluster)
Slow is smooth, smooth is fast
Olympic Weightlifting: 25 January 2023
A. Clean DL to Knee Position Then to Power 3 x 5
B. Segmented Clean Deadlift (With Tempo) 5 x 6-8
C. Clean Pull + Clean 5 x (2 + 1)
D. 4 Rounds for Quality
8 Barbell Upright Row
8/8 Chainsaw Row (or barbell if it's easier)
ME Banded Lat pull Downs
REST 60-90s Between Rounds.
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
