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: 12 January 2023
A1. Strict Pull Up (Weighted) 5 | 8 | 0"
A2. Seated Dumbbell Z Press 5 | 20 - 40 Seconds | 0"
A3. Bench Press 5 | 8 | 3"
B. 4 Rounds of 4 minutes on/2 minutes off, of:
Round 1 and 3
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Row
then in remaining time max effort Ski Erg Calories
Round 2 and 4
15 Burpee Box Jump Overs 24/20"
30/24 Calorie Ski Erg
then in remaining time max effort Row Calories
Power-Up
Powerlifting: 12 January 2023
A. Front Squat 3 | 5 | 3"
B. Farmer Handle Deadlift 3 | 5 | 3"
C. Buddy Wod
20 min AMRAP of:
Max Effort Bench Press @ 70%
50 m Sandbag Walk
2 min Rest
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: 21 December 2022
A. Power Clean Waves
3 sets 3-2-1
rest 1:30 between sets and waves
Increase weight each set
B. 18 Minute AMRAP of
120 Double Unders
30 Calorie Ski Erg
15 Double Dumbbell Devils Press 22.5/15 kg
Slow is smooth, smooth is fast
Olympic Weightlifting: 21 December 2022
Overhead - Clean
A. Split Jerk Strict Press + Split Jerk Balance 5 x (5 + 3)
B. Tall Jerk 3 x 5
C. Paused Split Jerk Build to a heavy Single
D. Strict Press 5 x 5 (3x02)
LET’S GET PHYSICAL
WOD: 20 December 2022
A. Strict Press
5 | 10 | 3"
B. 16 minute AMRAP of
20 Calorie Row
16 Burpee Box Jump Overs 24/20 "
12 Alternating DB Hang Clean and Jerk 22.5/15kg
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: 11 December 2022
30 minute AMRAP of:
500 m Row
then 3 rounds of Strict Cindy
5 pull-ups
10 push-ups
15 squats
Slow is smooth, smooth is fast
Olympic Weightlifting: 11 December 2022
"Contact & Transition"
A. Muscle Snatch + OHS 5 x ( 3 + 3)
B. Snatch Pull + Tall Snatch 5 x (1 + 3)
C. H H Snatch, Hang Snatch, low hang Snatch Build To A Heavy Complex
D. High Hang Snatch + Paused Snatch Balance 5 x ( 3 + 2)
LET’S GET PHYSICAL
WOD: 8 December 2022
A1. Strict Pull Up (Weighted) 5 | 5| 0"
A2. Double Dumbbell Press 5 | 8 - 12 | 0
A3. Elevated Feet Push Up 5 | Max Effort | 3"
B. 2 Rounds of Fight Gone Bad Style of 1:40 on/00:20 off:
1st Round: Ski Calorie
2nd Round: Row Calorie
3rd Round: Echo Bike Calorie
4th Round: Burpee Box Jump Ovber
C. Mobility
LET’S GET PHYSICAL
WOD: 29 November 2022
A. Find a heavy 2 rep max Low Hang Snatch
B. 3 Rounds for time of
12 Dumbbell Snatch 22.5/15 kgs +
12 Deficit Handstand Push Ups
12 Strict Toes to Bar
LET’S GET PHYSICAL
WOD: 20 November 2022
A. Weighted Strict Pull Up
Find heavy 3 rep in 15 minutes
B. Weighted Dip
Find heavy 3 rep in 15 minutes
C. 8 Rounds of 1 min on / 1 min Off of:
10 Box Jump Overs 24/20 "
10 Kettlebell Swings 24/16 kg
then, in remaining time max effort Pull Ups
Slow is smooth, smooth is fast
Olympic Weightlifting: 20 November 2022
A. Snatch DL + Snatch Pull
4 x ( 1 + 1)
B. Muscle Snatch + Snatch Balance
3 x (2 + 2)
2 x (1 + 1)
C. Power Snatch into OHS
2 x (3)
2 x (2)
D. Snatch
Max Out
LET’S GET PHYSICAL
WOD: 17 November 2022
A1. Strict Pull Up (Weighted) 5 | 5 | 0"
A2. DB Bench Press 5 | 8 | 0"
A3. Push Up 5 | Max Effort | 3 "
B. 18 minute AMRAP of
Max effort Any Machine
*Every 3:00 including 0:00 Athlete to complete 50 Doubles + 3 Wall Walks
*Athlete to use as Active recovery
Power-Up
Powerlifting: 17 November 2022
A. Atlasstone to Shoulder Technique work and build up
B. Zercher Squat Build up to a heavy 5 rm
C. Push Press 10 | 3 | 2"@ 80%
D. 10min Emom 30 sec Sandbag Walk
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
