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: 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 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: 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: 4 October 2022
A1. Bench Press 5 | 8 | 0"
A2. KB Gorilla Rows 5 | 16 | 0"
A3. Plate Halo 4 | 20 | 3 "
B. 20 minute EMOM of
1st minute : 1 - 6 Parallel Bar Traverse + 3 -5 Bar Dips
2nd minute : 12 - 16 Echo Calories
3rd minute : 12 - 18 Cal Row
4th minute - 10 -16 Shuttle Runs
5th minute - 20 Wall Balls
Power-Up
Powerlifting: 4 October 2022
A. Back Squat 3 | 1-3x1 | '30-40 | 3-5" @ 90-95%
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: 9 September 2022
A. 35 minute EMOM of
1st minute : 10 - 16 Ski Erg Calories
2nd minute : 6 - 12 Double Kettlebell Hang Clean and Jerk
3rd minute : 12 - 16 10 m Shuttle Runs
4th minute : 2 - 4 Rope Climbs
5th minute : Rest
*Note Work in Groups of 4
LET’S GET PHYSICAL
WOD: 4 September 2022
36 minute EMOM of
1st minute : 1 - 5 Parallel Bar Traverse
2nd minute : 10 - 20 Toes to Ring
3rd minute : 10 - 14 10m Shuttle Run
4th minute : Max Effort Sandbag Carry
5th minute : 12 - 16 Cal Echo Bike
6th minute - Rest
LET’S GET PHYSICAL
WOD: 25 August 2022
A1. Close Grip Bench Press 4 | 12 | 0"
A2. Plate Halo 4 | 20 | 0 "
A3. Bentover Double Kettlebell Rows 4 | 12 | 3 "
C. 20 Minute EMOM of
1st minute - 45 Seconds of 10m Shuttle Runs
5th minute - 45 seconds strict Pull Ups/Elevated Feet Ring Rows
3rd minute - 45 seconds Echo Bike
4th minute - 45 seconds Weighted Russian Twists
5th minute - 45 Seconds Calorie Row
Power-Up
Powerlifting: 25 August 2022
A. Pause Front Squat + Front Squat 5 | 1+1 | 3" @ 80-85%
B1. Deadlift 3 | 3 | '30 @ 80-85%
B2. Russian Kettlebell Swing 3 | 10 | 3"
C1. Press 3 | 3 | '30
C2. Tall kneeling Hip to Halo 3 | 10 | '30
C3. Gorilla Row 3 | 10 | 3"
LET’S GET PHYSICAL
WOD: 7 August 2022
A. 30 minute EMOM of:
1st minute : 10 - 16 Echo Bike Cals
2nd minute : 2 - 4 Rope Climbs
3rd minute : 12 - 16 Double KB Swing to Eye Level
4th minute : 10 - 16 10m Shuttle Runs
5th minute : 16 - 20 Box Jump Overs Open Standard
6th minute : Rest
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
