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 GET PHYSICAL
WOD: 5 February 2023
A. 15 minutes to Find Heavy 3 rep Weighted Dip
B. Weighted Dip
4 | 3 | 2" @ 80-90% of Part A
C. 12 Minute AMRAP of
10 Sumo Deadlift High Pull 50/35 kg
10 Bar Facing Burpees
200 m Run
SLOW IS SMOOTH, SMOOTH IS FAST
OLYMPIC WEIGHTLIFTING: 5 February 2023
A. Paused Snatch Pull
5 x 5
B. Snatch Grip Romanian Deadlift (With Tempo)
5 x 3-5
C. Snatch Pull + Power Snatch + OHS
5 x (2 + 1 + 2)
D. Paused Snatch + OHS
Build to 70% of 1RM
E. Superset x 3
10/10 Barbell Russian Step Ups
ME Weighted Glute Bridges
LET’S GET PHYSICAL
Strongman: 5 February 2023
A1. Paused Snatch Pull
5 x 5
B2. Snatch Grip Romanian Deadlift (With Tempo)
5 x 3-5
C3. Snatch Pull + Power Snatch + OHS
5 x (2 + 1 + 2)
D4. Paused Snatch + OHS
Build to 70% of 1RM
E5. Superset x 3
10/10 Barbell Russian Step Ups
ME Weighted Glute Bridges
A) 2s pause at the knee, not above, not underneath, at the knee cap. Build over sets
B) 4 second negative to below the knee, explosive extension. From the rack. 3 mins rest in between. Give them 20 mins for this. All sets heavy
C) Light weights working on timing of
the feet and arms.
D) Make sure people stick to the 2s pause at knee
E) Rest as needed inbetween
- add a pause at the top of the glute bridges
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 GET PHYSICAL
WOD: 8 January 2023
36 minute EMOM of
1st minute : 14/12 Echo Bike Calories
2nd minute : 14/12 Calorie Row
3rd minute : 14/12 Calorie Ski Erg
4th minute : 14/12 Shuttle Runs
5th minute : 14/12 Strict Hand Stand Push Ups/Handstand Push Ups
6th minute : Rest
Note: Athlete can choose reps but must hold across each round
LET’S SET THE BAR
Benchmark: 1 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Dip
Sisson
B. 20 minute AMRAP
1 Rope Climb
5 Burpees
200 m Run
*If you've got a 20-lb. vest or body armor, wear it.
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: 23 November 2022
B. 4 minutes on/ 2 minutes off for 6 Rounds
Station 1
8 10 m Shuttle Runs
12 Double Dumbbell Devils Press 22.5/15
then in remaining time max effort Burpee Box Jump Overs 24/20 "
Station 2
20/17 Calorie Ski Erg
25 Wall Balls
then in remaining time max effort Burpee Box Jump Overs 24/20 "
*Score is total BBJO performed
LET’S GET PHYSICAL
WOD: 3 November 2022
A. Ring Muscle Up Technique Work
B. 8 minute EMOM 2 - 3 Ring Muscle Ups
C. 4 Rounds for Max Calories of
Round 1 and 3 - Ski Erg
Round 2 and 4 - Row
*At 0:00 and every 4:30 athlete completes 400m Run
Power-Up
Powerlifting: 3 November 2022
A. Clean 3 | 3 emom 1 rep | 2" @90%
B. 1 1/4 Front Squat 3 | 3-5 | 3"
C1. Split Stance Landmine Press 3 | 3-6L/R | 2"
C2. Rotating Ring Pull-ups 3 | 3-6 | 2"
LET’S GET PHYSICAL
WOD: 30 October 2022
40 minute EMOM of
1st minute : 15/13 Echo Bike Calories
2nd minute : 15/13 Calorie Row
3rd minute : 15/13 Calorie Ski Erg
4th minute : 15/13 Shuttle Runs
5th minute Rest
Note : Athlete can choose reps but must hold across each round
LET’S GET PHYSICAL
WOD: 16 October 2022
40 minute EMOM of
1st minute : 14/12 Echo Bike Calories
2nd minute : 14/12 Calorie Row
3rd minute : 14/12 Calorie Ski Erg
4th minute : 14/12 Shuttle Runs
5th minute Rest
Note : Athlete can choose reps but must hold across each round
LET’S GET PHYSICAL
WOD: 14 October 2022
6 Rounds for time of
400 m Run
14 Pull Ups
7 Power Clean 75/50 kg
*Note Time Cap 30 minutes
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
