Outside Fight Gone Bad 👊😵

Practice: Warm up: 400 m run, 25 m: lunges, lunges, rotating squats, jumping burpees , partner hold, cartwheel , and many more… 300 m partner hold, 100 m cartwheel (switch when you like) Kipping Pull Ups WOD: Outside fight gone bad (4x 4 min + 1 min rest): Lunges Strict or Kipping Pull Ups / … Continued

Handstand Wednesday 🤸‍

Warming up: Bearwalk Lunge Cartwheel Plate on walk Plate Plank Hold overhead Seated Plate Hold Standing Plate Hold Practice handstand : Lunge Lunge + Reach Lunge + Reach + One leg up Lunge + Reach + Kick up (partner: push back immediately) Lunge + Reach + Kick up + partner hold WOD: 8 min. AMRAP … Continued

Back Rack Lunges

Practice: Back Rack Lunges: 6-6-6-6-6 repsWOD: 24 min. You go, I go – Endurance Buddy workout: Ski Dual Action Bike Prowler Push Row Bike Row

Holding Burpees

Practice: SprintsWOD: 3x 5 min Buddy workout. One partner does the position, other one does Burpees. Switch when you like Squat Position & Burpees Knee Raise Position & Burpees Plank Position & Burpees Score = amounts of burpees


Practice: cleans 3-3-3-3-3 WOD: 10 min. AMRAP 10 Barbell/ Dumbell Cleans 10 Pull Ups 200 m run

Push Press

Practice: Shoulder & Push press 5-5-5-5-5 repsWOD: 10 min AMRAP in teams of 3. In sequence: 10 cal. row/ bike/ ski 10 Push Press 10 Burpees

Cooper Test12 min of running as far you can go. Wikipedia 15 min. EMOM jumping Squats: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, 28, 30When you fail start over again.

Practice: Overhead Squats WOD: 10 min Buddy AMRAP (you go, I go) 150 dumbbell snatches in total Remaining time = burpees Score = total amount of burpees

Swinging Heights

Practice Toes to Bar Kettle Bell Swings (Russian till eye-level) Box Jumps WOD: 24 min EMOM (work for 30 sec., then 30 sec. rest) Push-Ups Box Jumps Knee Raises Kettle Bell Swings Burpees Wall Balls

WOD, 3 rounds of: 300 m run 100 m lunges 50 air squats

Handstand, Rowing & Cleans

Gymnastics: Handstand Medicine ball cleans Rowing for technique WOD: 10 min. Buddy AMRAP 10 medicine ball cleans Partner does as much Sit-Ups during those 10 cleans Score = total number of Sit-Ups

Deadlifts & Kettlebells

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

27 – 21 – 15 – 9

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


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

Front Squats

(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).

Open Training

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

Open Training

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

Open Training

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.

Bars, bites & beers

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