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: 8 May 2022
A. Handstand Walk practise
B. Clean Complex of @70%:
1 High Hang Clean
1 Hang Clean
1 Clean
C. AMRAP 15 minutes
5 Power Cleans 70/45 kg
10 Handstand push ups
15 V-Ups
LET’S GET PHYSICAL
WOD: 4 April 2022
A. 3 position Snatch Complex of:
1 High hang (squat) Snatch
1 Hang (squat) Snatch
1 (squat) Snatch
B. 20 minute EMOM of:
odd minute: 1 Rope Climb
even minute (0-10 minutes): 30 Squats
even minute (10-20 minutes): 20 V-Ups/Sit Ups
LET’S GET PHYSICAL
WOD: 20 March 2022
A. Sumo deadlift high pull 3-5 | 5 | '2 (60-70%)
B. Clean complex Every 2 minutes for 12 minutes
1 Deadlift
1 Hang Power Clean
2 Back Squats
C. tabata V-ups
LET’S GET PHYSICAL
WOD: 15 March 2022
A. Split Jerk tech work @max 70%
B. EMOM untill failure, the following couplet:
5 Burpees over the Bar
ascending ladder of Power Cleans (1,2,3... etc. ) 70/45 kg
Power-Up
Powerlifting: 15 March 2022
A. Snatch Pull 3x 5EMOM @ 80% 85% 90%1RM
B. Back Squat 3 | 5-7x1 | '30 | 3" in tempo 3-1-X-1
C1. Handstand Push-up 3 | 1-3 | 0"
C2. Dip 3 | 3-5 | 2"
C3. Rotating Ring Pull-up 3 | 5-8 | 2"
It’s Gymnasty
Gymnastics: 15 March 2022
SKILL/TECH
A. Max set unbroken (test)
level 1: pull ups
level 2: CTB
level 3: bar MU
3' rest
B. 6' EMOM
1 set at 40-50% of max set
STRENGTH
C. 12' EMOM alt
1) 30'' handstand hold
2) 5-10 ring pull ups
3) 30" L-sit hold
4) 5-10 ring dips
D. G-WOD
4 rounds for time of:
24 DU
12 TTB
6 V-ups
3 wall walks
LET’S GET PHYSICAL
WOD: 5 February 2022
Buddie WOD
4 Rounds of:
2 minutes of: Rope Climbs, 15 ft.
2 minutes of: Hollow Rocks
2 minutes of: Calories, Rower
2 minutes of: Farmer's Carry
2 minutes of: V-ups
2 minutes of: Double-unders
LET’S GET PHYSICAL
WOD: 21 January 2022
A. 5x Snatch Complex of:
1 Snatch Pull
1 High Hang Snatch*
B. 7x 2 Hang Snatches
C. 15 minute EMOM of:
1st minute: 5-8 Power Snatches
2nd minute: 10-15 V-ups
3rd minute: 50 Double Unders
LET’S GET PHYSICAL
WOD: 16 January 2022
A. Chin-ups 3-5 | ME | 2"
B. Tabata V-ups
C. Perform in rounds of 40 seconds of work, 20 seconds of rest
160 Hang Dumbbell Snatches
LET’S GET PHYSICAL
WOD: 7 January 2022
A. Snatch Complex in Clustersets 3 | 5x1 '20 | 3", of:
1 Drop Snatch
1 Overhead Squat
B. For time:
21-15-9 reps of
Dumbbell Snatches (L+R =1 rep)
Burpees over the Dumbbell
C. HOME APPROVED WOD
for time:
30-27-24-21-18-15-12-9-6-3 reps of Lunges
20-18-16-14-12-10-8-6-4-2 reps of Push-ups
10-9-8-7-6-5-4-3-2-1 reps of V-ups
LET’S GET PHYSICAL
WOD: 22 December 2021
A1. Press 3-5 | 3-5 | 0
A2. Bent over Barbell Row (supinated grip) 3-5 | 5-8 | 3"
B. 5 rounds for time of:
15 Double Kettlebel/ Double Dumbbell Thrusters
10 Strict Pull-ups
----------------------------------------------------------------
*C. (HOME-APPROVED WOD)
(strict) Handstand Push-ups 3-5 | 3-5 | 2"
5 Rounds for time of:
10 Burpees
10 V-ups
10 Jumping Lunges (L+R=1)
LET’S GET PHYSICAL
WOD: 1 December 2021
A. Power Cleans 5 | 2 | 2"
B. Front Squats 3-5 | 3-5 | 3"
C. 5 Rounds for time of:
9 V-Ups
15 Thrusters 40/30 kg
21 Double Unders
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
