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: 3 August 2022
A. Snatch Grip Dead Lift with 3 second descent 5 | 5 | 2"
B. 3 second Pause Below Knee + Snatch High Pull + Snatch 7 | 1 | 90"
C. 20 minute AMRAP of
400 m Run
3 Wall Walks
12 Wall Balls
*Add 4 rep to Wall Ball each round
LET’S GET PHYSICAL
WOD: 1 August 2022
A. In 20 minute window establish a heavy 7 rep max Back Squat
*Note Athlete to have 4-5 attempts at most here
B. 4 Rounds for time of
20/17 Calorie Row
15 Burpee Box Jump-Overs 24/20"
10 Alternating Dumbbell Snatch (Heavy)
*Time Cap 15 minute
LET’S GET PHYSICAL
WOD: 26 July 2022
A. Front Squat 3-5 | 3-5 | 3"
B. 3 rounds each for time of:
30 cal row
30 wallballs
30 burpees over the rower
rest 2 minutes between rounds
Power-Up
Powerlifting: 26 July 2022
A. Slow Snatch Pull + Power Snatch
Work on Technique and Challenge yourselves with weight for 15 min
B. Back Squat
3 | 2-5 | 3" in tempo 4-2-X-1
C1.
Week 43
It’s Gymnasty
Gymnastics: 26 July 2022
Week 43
LET’S GET PHYSICAL
WOD: 22 July 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
C. Five 2.5-minute rounds of:
Run 400 meters
Max-rep overhead squats 40/30 kg
LET’S GET PHYSICAL
WOD: 17 July 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
C. for time, 3 rounds of:
500 m. row
40 double unders
30 wallballs
20 burpees
10 pull-ups
LET’S SET THE BAR
Benchmark: 3 July 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
"it's a trap"
for time:
100 burpees*
*200-m run to start, then again every 2 minutes
LET’S GET PHYSICAL
WOD: 26 June 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 min. Snatch Complex of:
Hang Snatch
Snatch
C. 3 rounds for time of:
20 wallballs
10 snatches 60/40 kg
20 toes to bar
10 overhead squats 60/40 kg
LET’S GET PHYSICAL
WOD: 19 June 2022
A. Muscle snatch 5 | 2-3| '45
B. 15 minute Snatch Complex of:
Hang Snatch
Snatch
C. For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
timecapped at 15 minutes
LET’S GET PHYSICAL
WOD: 3 June 2022
A. 12 minutes to work on a Snatch Complex of:
1 High Hang Snatch
1 Hang snatch
1 Snatch
B. Overhead Squat 3| 5-8 | 2" in tempo 3-1-X-1
C. In Buddies!
5 rounds
1 minute on/ 1 minute off, of:
max effort cal echo-bike
rest 2 minutes
5 rounds
1 minute on/ 1 minute off, of:
max effort cal ski-erg
(buddy 1 works 1 minute, then buddy 2 works in the other minute)
LET’S GET PHYSICAL
WOD: 31 May 2022
A1. Yoke straps Press 3-5 | 8-12 | 0" in tempo 3-1-X-1
A2. strict Pull-ups 3-5 | ME | 3"
B. increasing Kettlebell Snatch Ladder (2-2, 4-4, 6-6... etc until failure)
rest 3 minutes then start, where you finished only now a decreasing ladder
It’s Gymnasty
Gymnastics: 31 May 2022
STRENGTH
12' EMOM alt
1) x reps strict TTB
2) x reps strict HSPU
SKILL
10' CTB/MU practice
WOD
3 rounds of:
3-4 ring/bar MU OR 6-8 CTB
10m hsw
75 DU
10m hsw
3-4 ring/bar MU OR 6-8 CTB
3' rest between sets
TC 24'
Power-Up
Powerlifting: 31 May 2022
A. Back Squat/ Front Squat*
5/5 reps @ 65/60%
5/5 reps @ 70/65%
5/5 reps @ 75/65%
5/5 reps @ 80/65%
* First all Back Squat Sets, Then Front Squat
B1. Push Press 3 | 3-5 | 2" in tempo 3-1-X-1
B2. Chin-up 3 | 3-5 | 2" in tempo 3-1-X-1
C1. Decline Floor Prees 3 | 3-5 | '90 in tempo 3-1-X-1
C2. ?
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
