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: 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: 29 March 2023
A. Deadlift
6 | 3 | 3"
B. 12 minute AMRAP of:
20 Wall Ball
15 V-Sit Ups
10 Hang Power Cleans 60/40
5 Wall Walks
OLY LIFTING
GO FOR GOLD!: 29 March 2023
A. Paused Clean Pull
5 x 5
B. Defecit Clean Deadlift (With Tempo)
5 x 5
Week 1
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: 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: 19 March 2023
A. 25 minute Fight Gone Bad Style of
1st minute : Double Under
2nd minute : Kettlebell Hang Snatch
3rd minute: Handstand Push Up
4th minute :Shuttle Runs
5th, minute : Rest
GO FOR GOLD
OLYMPIC LIFTING: 19 March 2023
A1. Slow Tempo Snatch DL + Snatch Pull
3 x ( 2 + 2)
B2 Slow Tempo Muscle Snatch + OHS
3 x (1 + 2).
C3. 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%
E5. Accesory x 3
Empty Barbell Slow Motion Snatch
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: 7 March 2023
A1. Double Kettlebell Front Squat
5 | 12 | 0"
A2. Double Dumbbell Filly Walk
5 | 25 m L and 25 m R | 2"
https://www.youtube.com/watch?v=vbxl7h8a3LI
B. 4 Rounds of F.G.B Style
1st minute: Ski Erg
2nd Minute : Box Jump Over 30/24 "
3rd Minute : Push Press 50/35 kg
4th minute : Rest
*Score is total reps performed
Power-Up
Powerlifting: 7 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: 1 March 2023
A. 1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Split Jerk
8 | 1 | 2 "
B. 14 minute AMRAP of
18 Calorie Row
12 Push Ups
12 Deadlifts 100/70 kg
GO FOR GOLD!
OLYMPIC LIFTING: 1 March 2023
A. Paused Power Clean + Push Jerk
5 x (3 + 1)
A. Power Clean
Build to 3RM
C. Paused Strict Press + Push Press + Push Jerk + Split Jerk
3 x ( 1 + 1 + 1 + 1)
D. Slow Tempo Clean + Split Jerk
(1+2) Build Over Sets
E. Superset x 3
10-12 Hang Power Cleans
ME Paused Front Squats
LET’S GET PHYSICAL
WOD: 28 February 2023
A. Double Kettlebell Front Squat
5 | 12 | 2"
B. 12 minute AMRAP of
48 Air Squats
14 Hang Power Cleans 60/45 kg
7 Bar Muscle Up
Power-Up
Powerlifting: 28 February 2023
A. Breathing Squats
Make 20 reps with 10RM
B1. Bench Press
3 | 5-8 | 2"
B2. Seal Row
3 | 5-8 | 2"
C1. Arnold Press
3 | 10 L/R | '90
C2. Chin-up
3 | 3-5 | '90 in tempo 4-1-1-1
LET’S GET PHYSICAL
Powerlifting: 28 February 2023
A. Breathing Squats
Make 20 reps with 10RM
B1. Bench Press
3 | 5-8 | 2"
B2. Seal Row
3 | 5-8 | 2"
C1. Arnold Press
3 | 10 L/R | '90
C2. Chin-up
3 | 3-5 | '90 in tempo 4-1-1-1
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
