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: 4 January 2023
A. 3 Power Cleans + 3 Front Squats + 3 Push Jerks
5 | 1 | 1"
rest 2 minutes
B. 2 Power Cleans + 2 Front Squats + 2 Push Jerks
5 | 1 | 1"
rest 2 minutes
C. 1 Power Clean + 1 Front Squat + 1 Push Jerk
5 | 1 | 1"
D. 12 minute AMRAP of
10 Clean and Jerks 45/35 kg
25 Doubles
*Every 3:00 including 0:00 athlete to Row 250/200m
LET’S GET PHYSICAL
WOD: 28 December 2022
A. Find a Heavy Power Clean for the day
B. 3 Rounds for Max Reps of:
1 minute: Back Squats 60/40 kg
2 minute: Rest
3rd minute: Chest to Bar Pull Ups
4th minute: Rest
5th minute: Power Cleans 60/40 kg
6th minute: Rest
Slow is smooth, smooth is fast
Olympic Weightlifting: 28 December 2022
Overhead - Snatch
A.Snatch Grip Push Press + Paused OHS 5 x (3 + 2)
B. Heaving Snatch Balance 5 x 5
C. Drop Snatch + Snatch Balance Build to Heavy
D. Snatch Grip Push Press 5 x 5 (3x02)
LET’S GET PHYSICAL
WOD: 15 December 2022
A. 15 minutes to find a heavy Bench Press for the day
B. Bench Press @ 80% of Part A 30 reps for time
C. 20 Minute AMRAP of
20 Calorie Row
5 Wall Walks
20 PVC Sit Ups
50 Double Unders
Power-Up
Powerlifting: 15 December 2022
A. Turkisch Get-up 5 | 3L/R | 2"
B. Deadlift Build up to a 3 RM
C. Buddy WOD
3 rounds for time of:
10 Ground to Overhead @ BW
20 Strict Pull-up
30 Double KB Front Squats 2X 24/16
2min Rest
LET’S GET PHYSICAL
WOD: 7 December 2022
A. Power Clean Waves 3 sets 5-4-3
rest 1:30 between sets and waves
Increase weight each set
B. For time of
60 Bar Facing Burpees
30 Overhead Squats 50/35 kg
15 Bar Muscle Ups
Slow is smooth, smooth is fast
Olympic Weightlifting: 7 December 2022
"Contact & Transition"
A. Muscle Clean + Front Squat 5 x ( 3 + 3)
B. Clean Pull + Tall Clean 5 x (1 + 3)
C. High Hang Clean, Hang Clean, low hang Clean, Clean Build To A Heavy Complex
D. High Hang Clean + Paused Split Jerk 5 x ( 3 + 2)
LET’S GET PHYSICAL
WOD: 3 December 2022
Buddy Saturday!
30 minute AMRAP Buddy WOD of:
50 Calorie Row
60 Deadlifts 100/70 kg
50 Calorie Row
50 Power Cleans 80/60 kg
50 Calorie Row
40 Overhead Squats 60/45 kg
50 Calorie Row
30 Shoulder to Overhead 60/45 kg
LET’S SET THE BAR
Benchmark: 28 November 2022
A. Back Squat - 60% - 65% 4 | 10 | 2"
Ryan
B. 5 Rounds for time of
7 Ring Muscle Ups
21 Air Squats
LET’S SET THE BAR
Benchmark: 2 November 2022
A. 3 Position Hang Power Clean (Hi Hang + Hang + Low Hang) 7 | 1 | 2 "
*Note build up in weight
Chief
B. 5 Rounds 3 minutes on/1 minute off
3 Power Cleans 60/40
6 Push Ups
9 Air Squats
LET’S GET PHYSICAL
WOD: 30 September 2022
3 Rounds Each for Time of
18 Calorie Row
15 Burpee Over Rower
12 Front Squats 60/40 kg
9 Bar Muscle Ups
12 Front Squats 60/40 kg
15 Burpee Over Rower
18 Calorie Row
rest 3:00 between rounds
*Time Cap 36 minutes
LET’S GET PHYSICAL
WOD: 29 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. In Pairs 30 minute EMOM of
Partner 1 - 30 seconds Ski Erg/ Partner 2 Rest
Partner 2 - 30 seconds Ski Erg/ Partner 1 Rest
*Score is total meters performed
Power-Up
Powerlifting: 29 September 2022
A. Segment Clean Pull + Clean with 2sec Hold in bottom Build up in 20 min
B. Pause Front Squat 3 | 2-5 | 3"
C1. Push Press 5 | 2-5 | 2"
C2. Pull-up 5 | 2-5 | 2" in tempo C-1-X-3
LET’S GET PHYSICAL
WOD: 15 September 2022
A. Kettlebell Complex EMOM 3 for 5 Rounds of
12 KB Deadlift (Outside Feet)
9 KB Front Squats
6 KB Shoulder to Overhead
3 KB Snatches
Note - Athletes to stay light here, focus on technique
B. 4 Rounds of 3 mins on/1 min off of
50/40 Calorie Row
in remaining time max effort Strict Pull Ups
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
