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 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: 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: 15 January 2023
A. 15 minutes to find a heavy 2 rep Hang Squat Clean
B. 20 minute Fight Gone Bad Style of
1st Minute: Echo Bike Calories
2nd Minute: Heavy US KB Swing
3rd Minute: Burpee Box Jump Over
4th Minute: Ski Erg Calories
5th Minute: Rest
Slow is smooth, smooth is fast
Olympic Weightlifting: 15 January 2023
Deload
A. Slow Tempo Snatch DL + Snatch Pull 3 x ( 2 + 2)
B. Slow Tempo Muscle Snatch + OHS 3 x (1 + 2)
C. Paused Snatch Grip Press + Snatch Grip Push Press + Drop Snatch + Snatch Balance 3 x ( 1 + 1 + 1 + 1)
D4. Slow Tempo Power Snatch + OHS Build to 80%
LET’S GET PHYSICAL
WOD: 6 January 2023
A. 3 Squat Clean + 1 Jerk 5 | 1 | 2"
B. For time of
10 Wall Walks
40 Pull Ups
10 Power Cleans 90/70 kg
60 Cal Row
10 Power Cleans 90/70 kg
40 Pull Ups
10 Wall Walks
*Time Cap 22 minutes
LET’S SET THE BAR
Benchmark: 26 December 2022
12 DAYS OF CHRISTMAS
For time (Complete As 12 Days of Christmas Song)
1 Sumo Deadlift Highpull
2 Thruster
3 Shoulder to Overhead
4 Power Clean
5 Burpee
6 Push Ups
7 Pull Ups
8 Box Jump overs 24/20 "
9 Overhead Squat
10 Snatch
11 Squat Clean
12 Frontrack Stepping Lunges
*Time Cap 35 minutes
♀ 30 kg. ♂ 40 kg.
LET’S SET THE BAR
Benchmark: 9 December 2022
NOTE: Box closed in the afternoon for preparation of tomorrows Fittest Buddies of the Box (inhouse competition).
A. 2 Squat Clean + 2 Jerk 7 | 1 | 2"
Crossfit Open 17.5
B. 10 Rounds for time of:
9 Thrusters 40/30 kg
35 Double Unders
LET’S GET PHYSICAL
WOD: 27 November 2022
A. 2 Deadlift + 2 Clean Pull + 2 Squat Clean 8 | 1 | 90"
*Technique Focused only
B. Squat Clean 5 | 2 | 90"
*Technique Focused only
C. 4 Rounds of 2 minutes on / 1 minute off of:
20/17 Calorie Row
5 Clean and Jerk 75/50
then in remaining time max effort
Push Ups
LET’S SET THE BAR
Benchmark: 18 November 2022
A. Find a heavy Squat Clean for the day in 25 minutes
Randy
B. For time of:
75 Power Snatches
♀ 55 lb. ♂ 75 lb.
LET’S GET PHYSICAL
WOD: 11 November 2022
A. Squat Clean 5 | 5 | 3"
*Note 80% + of 1 rep max
B. 1 Round for Time of
75 OHS 40/30 kg
75 Burpees over the Rower
*Every 3:00 including 0:00 complete 15/10 Calorie Row
*Time Cap 18 minutes
LET’S GET PHYSICAL
WOD: 4 November 2022
A. Squat Clean 6 | 4 | 2"
*Note 80-85% of 1 rep max
*Not touch and go
B. For time of
40 Wall Balls
30m Double Dumbbell Front Rack Lunge 22.5/15
40 Push Ups
30m Double Dumbbell Front Rack Lunge 22.5/15
40 Wall Balls
*Note TC 15 minutes
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
