WOD DID WE DO
Better layout, and updated more regularly coming soon on the new site…
Thursday July 4 ’19:
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.
Wednesday July 3 ’19:
Bars, bites & beers: Our last themed WOD of the year at CrossFit Twente, ending with some tapas, beers and some awesome games after the training.
Monday July 1 ’19:
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.
Thursday June 27 ’19
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.
Wednesday June 26 ’19
5 rounds for quality of:
5 Shoulder Press
8 Single Arm Dumbell Rows
WOD: 4x 400m run (sprint), 2 min rest in between.
Back Squat
Shoulder Press
Deadlift
Score: add your maximum weight at each exercise. So only include the heaviest 1 rep lifts.
Thursday June 27 ’19
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.
Wednesday June 26 ’19
5 rounds for quality of:
5 Shoulder Press
8 Single Arm Dumbell Rows
WOD: 4x 400m run (sprint), 2 min rest in between. Monday 13th of May ’19
Strength:
Practise KB snatch WOD: 4 rounds
400m run
15 wall balls
15 KB snatches
TABATHA:
8x
20 sec Pull-ups
10 sec rest
8x
20 sec push-ups
10 sec rest Monday 6th of May ’19
Strength:
5×8 heavy benchpress
10 weighted box step-ups
WOD: amrap
200m run
15 push-ups
12 box jumps
9 pull-ups
Wednesday 1 May ’19
Strength: 5×5 Sumo deadlift
WOD: Fight Gone Bad Monday 29th of April ’19
Strength: 8×3 Backsquat
10×3 Tricep dips
WOD: For time
1000m row
50 thrusters
30 pull-ups
Thursday 11th of April ’19
MURPH!!
Wednesday 10th of April ’19
A: practicing clean and jerk
B: WOD: Team of 3. for time 60 clean and jerk
Monday 8th of April ’19
A: practicing snatches
B: WOD: For time 30 snatches
Thursday July 4 ’19:
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.
Wednesday July 3 ’19:
Bars, bites & beers: Our last themed WOD of the year at CrossFit Twente, ending with some tapas, beers and some awesome games after the training.
Monday July 1 ’19:
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.
Thursday June 27 ’19
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.
Wednesday June 26 ’19
5 rounds for quality of:
5 Shoulder Press
8 Single Arm Dumbell Rows
WOD: 4x 400m run (sprint), 2 min rest in between.
Back Squat
Shoulder Press
Deadlift
Score: add your maximum weight at each exercise. So only include the heaviest 1 rep lifts.
Thursday June 27 ’19
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.
Wednesday June 26 ’19
5 rounds for quality of:
5 Shoulder Press
8 Single Arm Dumbell Rows
WOD: 4x 400m run (sprint), 2 min rest in between. Monday 13th of May ’19
Strength:
Practise KB snatch WOD: 4 rounds
400m run
15 wall balls
15 KB snatches
TABATHA:
8x
20 sec Pull-ups
10 sec rest
8x
20 sec push-ups
10 sec rest Monday 6th of May ’19
Strength:
5×8 heavy benchpress
10 weighted box step-ups
WOD: amrap
200m run
15 push-ups
12 box jumps
9 pull-ups
Wednesday 1 May ’19
Strength: 5×5 Sumo deadlift
WOD: Fight Gone Bad Monday 29th of April ’19
Strength: 8×3 Backsquat
10×3 Tricep dips
WOD: For time
1000m row
50 thrusters
30 pull-ups
Thursday 11th of April ’19
MURPH!!
Wednesday 10th of April ’19
A: practicing clean and jerk
B: WOD: Team of 3. for time 60 clean and jerk
Monday 8th of April ’19
A: practicing snatches
B: WOD: For time 30 snatches