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Deadlift 5×5 WOD EMOM 12 min. (rotating, each exercise 1 minute) Burpees Sit Ups Kettlebell swings

(Reversed) Pull Ups Horizontal Pull Ups Knee raises Burpees Push Ups Mountain Climbers Air Squats Sit Ups Lunches

Shoulder Press Push Press WOD 2 rounds: 400 m run 25 Push press with a weight 2 min rest

(Learning to) Front Squat 12 min. AMRAP in groups of 5 Row for calories: 18 for men, 12 for women 5 Hand Release Push-Ups 10 Wall Balls Rest (before you can start rowing again).

20 min. AMRAP divided over the UTrack 15 Sit-ups 15 Burpees 25 m Lunches 15 Push-ups 15(x2) Mountain Climbers Jumping Air Squats

Cindy – 15 min AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats

Introduction to the basic movements of CrossFit Wall balls Burpees Sit ups Push ups Jumping Jacks

Run 1 mile (1.6 km, 4 laps), 100 pullups, 200 pushups, 300 squats , run again 1 mile.You can do of course split up the sets, as long you start and end with an 1 mile run.

Our last themed WOD of the year at CrossFit Twente doing a cool CrossFit game, ending with some tapas, beers after the training.

Back SquatShoulder PressDeadliftScore: add your maximum weight at each exercise. So only include the heaviest 1 rep lifts.

12x 1 min, alternating: 125 m run, 8 dipsPartner WOD 18 min AMRAP Peanut Butter Jelly Sandwich Lunch: 400m buy-in run, 9 Pullups, 15 Burpees, 21 Jump Squads, 27 Situps, 33×2 Lunches.

5 rounds for quality of:5 Shoulder Press8 Single Arm Dumbell Rows WOD: 4x 400m run (sprint), 2 min rest in between.

Practise KB snatch WOD: 4 rounds400m run15 wall balls15 KB snatches TABATHA: 8x 20 sec Pull-ups10 sec rest

Strength: 5×8 heavy benchpress10 weighted box step-ups WOD: AMRAP200m run15 push-ups12 box jumps9 pull-ups