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: 3 October 2022
A. Thruster 5 | 5 | 3"
*80% of original 3 rep max
B. 5 Rounds for time of
15 Shoulder to Overhead 40/30 kg
12 Chest to Bar Pul Ups
9 Sumo Deadlift High Pull 40/30 kg
*Timecap 14 minutes
LET’S GET PHYSICAL
WOD: 2 October 2022
A. Hang Power Clean 8 | 5 | 90"
*Note building to a heavy set of 5
B. In Partners 6 rounds of 2 minutes on/2 minutes off of :
Partner 1 - 15 Bench Press AHAP
Partner 2 - Heavy Sled Drag
LET’S GET PHYSICAL
WOD: 1 October 2022
In Groups of 3 for 40 minutes
4000/3500 m Ski
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups
then
4000/3500 Row
*Every time you switch complete a 200m Sandbag Run
then in remaining time
max effort Ski Erg Calories
*Every time you switch complete 5 Bar Muscle Ups and 10 Handstand Push Ups
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: 28 September 2022
3 Rounds for time of
1200 m Run/1500m Ski Erg
1000 m Row
100 Double Unders
*Time Cap 40 minutes
LET’S GET PHYSICAL
WOD: 27 September 2022
A. Deadlift 5 | 6 - 8 | 3"
*Aiming for 85-95% of 3 rep max
B. 3 Rounds for time of
25 m Double DB/KB Front Rack Lunge
25 Pull Ups
Power-Up
Powerlifting: 27 September 2022
A. Back Squat 3 | 3-5x1 | '30-40 | 3-5" @ 90%
B1. Bench Press 3 | 2-5 | 3"
B2. Seal Row 3 | 10 | 2" in tempo C-1-X-3
C1. Double Kettlebell Snatch 3 | 10 | '90
C2. Double KB Front to Back Lunge 3 | 5 L/R | '90
It’s Gymnasty
Gymnastics: 27 September 2022
LET’S GET PHYSICAL
WOD: 26 September 2022
A. Thruster 5 | 3 | 2"
*Looking at 95-105% from 5 rep
B. EMOM4 x 6 Rounds
30 Second Max Effort Echo Bike
Rest 1:30
1:00 Max Effort Wall Ball
Rest 1:00
LET’S GET PHYSICAL
WOD: 25 September 2022
A. Snatch Complex 8 | 1 | 2"
*Complex = Snatch Pull + Low Hang Snatch + Hang Snatch + Overhead Squat
*Build up to a heavy complex
B. 5 rounds for time of
10 Power Snatches 50/35 kg
10 Lateral Burpees over the Bar
LET’S GET PHYSICAL
WOD: 24 September 2022
In Groups of 3 for a 30 Minute Amrap of
5 Deadlift 120/90 kg
10 Chest to Bar Pull Ups
15 Box Jump Overs
*Note 1 Partner always rowing
P1 Working
P2 Rowing
P3 Resting
CrossFit AmsterdamKarperweg 39
1075 LB Amsterdam
The Netherlands
