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: 30 March 2023
A1. Double Kettlebell Gorilla Row
4 | 8 - 12 | 0"
A2. Deficit Push Up
4 | 8 - 12 | 3"
B. 4 rounds of 4 minutes on 2 minutes of
30/24 Calorie (Alternate Ski/Row)
20 7.5 m Shuttle Runs
then max effort Burpees over Box in remaining time
Power-Up
Powerlifting: 30 March 2023
A. Thruster
Find 1 RM thruster in 15 min
B. Deadlift
1 | 1+ | 0" @ 100%
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (banded)
* stretch hip Flexors during rest
D. Buddy WOD
LET’S GET PHYSICAL
WOD: 23 March 2023
A1. Dumbbell Bench Press
4 | 15 | 0"
A2. Single Dumbbell Lat Pull Over
4 | 12 | 0
A3. Banded Tricep Pulldown
4 | 20 - 30 | 3"
B. Tababata (Complete 1 full Round before moving on to the next exercise)
1. Ski Erg
2. V Sit Ups
3. Double Kettlebell Front Rack Hold
4. Barbell Bicep Curls
Power-Up
Powerlifting: 23 March 2023
A. Thruster
10 EMOM 1 rep @ 3 RM
B. Deadlift
2 | 2 | 3" @ 90%
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (banded)
* stretch hip Flexors during rest
D. Buddy WOD
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: 16 March 2023
A. Bench Press Waves
5-3-1 Bench Press, 79/84/89% 1RM, rest between sets is time it takes to change plates
rest 3:00
5-3-1 Bench Press, 85/89/94% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 60% 1RM
B. 4 minutes on/1 minute off for 4 rounds
Round 1
20/15 Calories Ski Erg
75 Double Unders
Round 2
20 A Jumps
8 x 10 m Shuttle Runs
Power-Up
Powerlifting: 16 March 2023
A. Thruster
3-5 | 1-3 | 3"
B. Deadlift
2 | 3 | 3" @ 85%
C. Nordic Hamstring Curls Progession
3 | 5 | 2" (partial) Negatives
* stretch hip Flexors during rest
D. Buddy WOD
LET’S GET PHYSICAL
WOD: 9 March 2023
A. Bench Press Waves
5-3-1 Bench Press, 75/80/85% 1RM, rest between sets is time it takes to change plates
rest 3:00
5-3-1 Bench Press, 79/84/89% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 70% 1RM
B. 20 minute Alternating EMOM of:
1st minute : 50 second Sandbag Hold
2nd minute : Ski Erg Calorie
3rd minute : Double Kettlebell Overhead Carry
4th minute : Weighted Russian Twists
5th Minute Rest
*Devils Press for athletes who didn't train during the week.
Power-Up
Powerlifting: 9 March 2023
A. Thruster
3-5 | 1-3 | 3" @ 3 RM
B. Deadlift
2 | 5 | 3" @ 80%
C. Nordic Hamstring Curls Progessiom
2| 5 | 2" (parial) Negatives
* stretch hip Flexors during rest
D. Buddy WOD
20 min AMRAP of:
10 Pull-ups
10 (weighted) parallettes Push-ups
10 Alt. FW BW Steping Lunge/ walking Lunge @ 2x 22.5/15kg
https://www.t-nation.com/training/the-nordic-hamstring-attack
LET’S GET PHYSICAL
WOD: 2 March 2023
A. Bench Press Waves
5-3-1 Bench Press, 72/77/82% 1RM, rest between sets is time it takes to change plates
rest 3:00
5-3-1 Bench Press, 77/82/87% 1RM, rest between sets is time it takes to change plates
rest 3:00
Max Effort 70% 1RM
B. 3 Rounds of 5 minutes on/2 minutes off
35/28 Calorie Ski
35/28 Calorie Row
then in remaining time max effort Burpee Box Jump Overs 24/20"
Power-Up
Powerlifting: 2 March 2023
A. Thruster
5 | 3 | 2"
B1. Farmer Handle Deadlift
3 | 1 | 2" @ 110% DL
B2. Dips
3 | 3-5 | 2"
C. Buddy Wod
20 min EMOM of:
30 sec sled drag @ 3/4 BW
Note: alternate Forward / Backward Drag. Go as heavy as possible, but keep moving!
LET’S GET PHYSICAL
WOD: 3 March 2023
A. Overhead Walking Lunges
5 | 12 | 2"
*Athletes to find a heavy 10 m effort
B. 4 Rounds 3 minutes on/2 minutes off of:
12 Thrusters 45/30 kg
9 Bar Facing Burpee
6 Hang Power Snatches
then in remaining time max effort Wall Balls
LET’S SET THE BAR
Benchmark: 29 January 2023
A. 15 minutes to Find Heavy 3 rep Weighted Pull Up
B. Weighted Pull Up 4 | 3 | 2" @ 80-90% of Part A
OMAR
C. For time of
10 Thrusters 45/30 kg
15 Bar Facing Burpees
20 Thrusters 45/30 kg
25 Bar Facing Burpees
30 Thrusters 45/30 kg
35 Bar Facing Burpees
*16 minute TC
Slow is smooth, smooth is fast
Olympic Weightlifting: 29 January 2023
A. Snatch DL to Knee Position Then to Power 3 x 5
B. Segmented Snatch Deadlift (With Tempo) 5 x 6-8
C. Snatch pull + Snatch 5 x (2 + 1)
D. 4 Rounds for Quality
8 Snatch grip Barbell Row
8 Snatch Grip Upright Rows
Pull up hold (10/15s over bar, 10/15s at eye height, then 10/15s to full extension
REST 60-90s Between Rounds
LET’S SET THE BAR
Benchmark: 25 January 2023
A. 15 Minutes to find a heavy Complex of:
1 Deadlift + 1 Low Hang Cluster + 1 Front Squat + 1 Thruster
"Clay's Birthday WOD"
B. EMOM x 5
50 Double Unders + 5 Thruster 50/35 kg
rest 2:00
C. EMOM x 5
50 Double Unders + 3 Thruster 60/45 kg
rest 2:00
D. EMOM x 5
50 Double Unders + 1 Cluster 70/55 kg +
( if athlete is comfortable, let them build over the last 5 minutes with the cluster)
Slow is smooth, smooth is fast
Olympic Weightlifting: 25 January 2023
A. Clean DL to Knee Position Then to Power 3 x 5
B. Segmented Clean Deadlift (With Tempo) 5 x 6-8
C. Clean Pull + Clean 5 x (2 + 1)
D. 4 Rounds for Quality
8 Barbell Upright Row
8/8 Chainsaw Row (or barbell if it's easier)
ME Banded Lat pull Downs
REST 60-90s Between Rounds.
MEMBER OF THE MONTH
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MEMBER OF THE MONTH
Member of the Month March 2023
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
