Home | Crossfit Bink 36

Sunday 24 September

20 september 2017
Team Event
To celebrate our 4 year (!) anniversary this Sunday the famous Team Event will take place.
Therefore, there will not be any classes or babysitting. But feel free to come and check it out!
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22.09.17

22 september 2017

gymnastics warm up

WOD

"Tommy V"
for time:
21 thrusters 50/35kg
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs

FUNDAMENTALS
Let's talk about: your comfort zone

Skill: thrusters, rope climbs/pulls

"Little Tommy V"
for time:
21 thrusters 20/25kg
12 rope pulls to standing
15 thrusters
9 rope pulls to standing
9 thrusters
6 rope pulls to standing

cool down: mobility

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21.09

21 september 2017

barbell warm up

WOD
Skill: overhead squat

2 rounds:
800m run
20 ohs 40/30kg
18 burpees

FUNDAMENTALS
Let's talk about: benchmarks

Skill: running, overhead squat, burpees

2 rounds
400m run
20 ohs 30/20kg
12 burpees

cool down: run

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20/09/17

20 september 2017

functional warm up

WOD

for time:
50 double unders
21 deadlifts 120/90kg
50 du
18 dl
50 du
15 dl
50 du
12 dl

Accessory work: one arm bottoms up press 3 x 8-10reps per arm

FUNDAMENTALS
Let's talk about: why to squat below parallel

Skill: double unders, deadlifts

for time:
25 double unders (attempts)
21 deadlift 60/40kg
25 du (attempts)
18 dl
25 du (attempts)
15 dl
25 du (attempts)
12 dl

cool down: skill

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19/09/2017

19 september 2017

gymnastics warm up

WOD

"Barbara"
5 rounds
20 pull ups
30 push ups
40 sit ups
50 squats
mark each round

FUNDAMENTALS
Let's talk about: breakfast

Skill: jumping pull ups, push ups, sit ups, squats

"Little Barbara"
5 rounds
10 jumping pull ups
15 push ups
20 sit ups
25 squats
mark each round

cool down: mobility

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