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 Lunches

ImPressive

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 Lunches 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

Murph

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.

HERCULES WEEKEND ’19

Written by upcoming commisioner intern/extern relations: Jesse vd. Velden: As traditional, Hercules made a trip as well this year. As upcoming commissioner intern/ extern relations I couldn’t miss out on this legendary weekend of course! This time we went to Fryslân in the nice Ascension weekend (Hemelvaartsweekend). As it was still a bit of a … Continued

Peanut Butter Jelly Sandwich Lunch

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.

WOD

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

Tabatha

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

WOD

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

NEW REDESIGN COMING

Summer is coming… That means a fresh new website! We already have a Instagram page, but the website design itself also needed to be redesigned. Below you can find a spoiler: The new website will also have the possibility to sign up for events through your own university account, without filling in those Google Forms! … Continued

THURSDAY’s @ 20:00

Summer is coming! That means the training on Thursday’s are from 20:00 – 21:00 at the UTrack. We’re starting at the bootcamp terrain (blue ground) at the front of the running track. Sign up is not yet possible through the site, but watch your email and the WhatsApp group.

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