Mon 16 Sep

Deadlifts & Kettlebells

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

27 – 21 – 15 – 9

  • (Reversed) Pull Ups
  • Horizontal Pull Ups
  • Knee raises
  • Burpees
  • Push Ups
  • Mountain Climbers
  • Air Squats
  • Sit Ups
  • Lunches
WOD
Wed 11 Sep

ImPressive

  • Shoulder Press
  • Push Press
WOD 2 rounds:
  • 400 m run
  • 25 Push press with a weight
  • 2 min rest
WOD
Mon 09 Sep

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).
WOD
Thu 05 Sep

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
WOD
Wed 04 Sep

Open Training

Cindy – 15 min AMRAP
  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
WOD
Mon 02 Sep

Open Training

Introduction to the basic movements of CrossFit
  • Wall balls
  • Burpees
  • Sit ups
  • Push ups
  • Jumping Jacks
WOD
Thu 04 Jul

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.
WOD
Wed 03 Jul

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.
WOD
Mon 01 Jul

CrossFit Total (Reps: 5-5-5-3-3-1-1)

Back Squat
Shoulder Press
Deadlift
Score: add your maximum weight at each exercise. So only include the heaviest 1 rep lifts.
WOD
Thu 27 Jun

Peanut Butter Jelly Sandwich Lunch

12x 1 min, alternating: 125 m run, 8 dips
Partner 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
Wed 26 Jun

WOD

5 rounds for quality of:
5 Shoulder Press
8 Single Arm Dumbell Rows
WOD: 4x 400m run (sprint), 2 min rest in between.
WOD
Mon 24 Jun

Tabatha

Practise KB snatch WOD: 4 rounds
400m run
15 wall balls
15 KB snatches
TABATHA: 8x
20 sec Pull-ups
10 sec rest
WOD
Wed 19 Jun

WOD

Strength:
5×8 heavy benchpress
10 weighted box step-ups
WOD: AMRAP
200m run
15 push-ups
12 box jumps
9 pull-ups
WOD