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: 2 April 2023
A. 2 Snatch Pull + Snatch
5 | 1 | 2"
B. 3 Rounds for time of
10 Squat Snatches 70/50 kg
20 Burpees
CHECK IT HERE
Just lift odd shit
Strongman: 2 April 2023
A1. Paused Snatch Pull
5 x 5
B1. Defecit Snatch Deadlift (With Tempo)
5 x 5
LET’S GET PHYSICAL
WOD: 31 March 2023
A. 3 Squat Clean + 1 Jerk
6 | 1 | 2"
B. 16 minute AMRAP of:
100 Double Unders
12 Deadlifts 100/70kg
12 Burpee Pull Ups
LET’S GET PHYSICAL
WOD: 28 March 2023
A1. Alternating Double KB Front Rack Step Ups
5 | 12 | 0"
A2. Strict Press
5 | 8 | 3"
B.14 Minute AMRAP of:
16/12 Calorie Row
12 Double Dumbbell Stepping Lunge (1 Front Rack + 1 Overhead )
8 Toes to Bar
Power-Up
Powerlifting: 28 March 2023
A. Back Squat
3 | 5-8 | 3" @ +- 80%1RM
B1. Bench Press
3 | 1-3 | 2" in tempo C-1-X-1
B2. Chin-up
3 | 1-3 | 2" in tempo C-1-X-1
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (partial) Negatives
* stretch hip Flexors during rest
D1. Split Squat
2 | 5-8 L/R | '90
D2. Push Press
2 | 5-8 L/R | '90
LET’S GET PHYSICAL
WOD: 27 March 2023
A. Back Squat
8 | 2 | 90"
*80 % + all sets
B. 15 Minute AMRAP of:
10 Kettlebell Swings
10 Box Jumps 24/20"
10 Ring Dips
https://www.crossfit.com/workout/2013/02/17#/comments
LET’S GET PHYSICAL
WOD: 21 March 2023
A1. Alternating Double KB Front Rack Step Ups
5 | 12 | 0"
A2. Strict Press
5 | 8 | 3"
4 Rounds of 3:30 on/1:30 off of
45/36 Calorie Row
then in remaining time max effort toes to ba
Power-Up
Powerlifting: 21 March 2023
A. Back Squat
3 | 5-8 | 3" @ +- 80%1RM
B1. Bench Press
3 | 1-3 | 2" in tempo C-1-X-1
B2. Chin-up
3 | 1-3 | 2" in tempo C-1-X-1
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (partial) Negatives
* stretch hip Flexors during rest
D1. Split Squat
2 | 5-8 L/R | '90
D2. Push Press
2 | 5-8 L/R | '90
Week 15
LET’S GET PHYSICAL
WOD: 20 March 2023
A. Find a Heavy 2 rep Max Back Squat for the day
B. 21-15-9 For time of:
Squat Clean Thruster 45/30 kg
Pull Up
*Time Cap 12 minutes
LET’S GET PHYSICAL
WOD: 18 March 2023
A. 32 minute AMRAP of
2 Thruster 70/50 kg
5 Pull Ups
10 Push Ups
15 Air Squats
*You Go/I Go
LET’S GET PHYSICAL
WOD: 15 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Split Jerk
8 | 1 | 2 "
B. 3 Rounds for time of
15 Chest to Bar Pull Ups
20 Burpees
15 Sumo Deadlift High Pull 45/30 kg
https://www.crossfit.com/workout/2017/08/31#/comments
GO FOR GOLD!
OLYMPIC LIFTING: 15 March 2023
A1. Slow Tempo Muscle Clean + Front Squat + Strict Press
3 x ( 2 + 2 + 2)
B2 Slow Tempo Clean + Push Press
3 x (1 + 2).
C3. Paused Strict Press + Push Press + Push Jerk + Split Jerk
3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Clean + Split Jerk
Build to 80%
E5. Accesory x 3
Empty Barbell Slow Motion Clean
LET’S GET PHYSICAL
WOD: 14 March 2023
A1. Double Kettlebell Front Squat
5 | 12 | 0"
A2. Strict Pull Up
5 | Max Effort | 2"
B. In Groups of 4 for 3 Rounds of 1:00 on/ 0:15 off
1st minute : 17/14 Cal Echo Bike
2nd minute : 20 Box Jump Overs 24/20 "
3rd minute : 24 Shoulder to Overhead 50/35 kg
4th minute Rest
Power-Up
Powerlifting: 14 March 2023
A. Back Squat
3 | 5-8 | 3" @ +- 80%1RM
B1. Bench Press
3 | 1-3 | 2" in tempo C-1-X-1
B2. Chin-up
3 | 1-3 | 2" in tempo C-1-X-1
C1. Split Squat
3 | 10 L/R | 0"
C2. Single Legged RDL
3 | 10 L/R | '90
C3. Push Press
3 | 10 L/R | 2"
LET’S GET PHYSICAL
WOD: 13 March 2023
A. 1 Snatch + 2 Overhead Squat
6 | 1 | 2"
B. 12 Minute EMOM of:
5 Double Dumbbell Devils Press
10 Toes to Bar
20/17 Calorie Row
MEMBER OF THE MONTH
Member of the Month April
NEWS
23.3 Friday Night Lights Recap - A little more Sopranos than Greys Anatomy.
MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
