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13-12-17

13 december 2017

Gymnastics warm up

WOD
skill: toes to bar
4 rounds for time
30 cal row
20 toes to bar
10 box jumps
rest 2min

FUNDAMENTALS
Let's talk about: rest days

Skill: row, knees to chest, box jumps

5 rounds for time
20 cal row
15 knees to chest
10 box jumps

Cool down: row

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12-12-2017

12 december 2017

Jump rope warm up

WOD
for time
buy in 200m sandbag walk 60/40kg
10 rounds
30 double unders
5 wallclimbs


FUNDAMENTALS
Let's talk about: sandbag work

Skill: sandbag walk, double under, wallclimb
for time:
buy in 200m sandbag walk 60/40kg
10 rounds
20 double unders attempts
3 wallclimbs

Cool down: single unders

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11-12-17

11 december 2017

Functional warm up

WOD
"Coe"
10 rounds for time
10 thrusters 42.5/30kg
10 ring push ups
timecap 19min

FUNDAMENTALS
Let's talk about: benchmarks

Skill: thruster, push up

7 rounds for time
10 thrusters 30/20kg
10 push ups

Cool down: hang

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HaitiBenefit

11 december 2017

CrossFit Bink 36 proudly supports the benefit organized for the orphanage children in Haiti, to ensure that the future daughter of our athlete Stacy Jones and his wife Christina, together with the other children in the orphanage have a wonderful Christmass and end-of-year holiday 2017.

The benefit will take place next coming Sunday, 17 December (10:30 till 14:00hrs), you can join the special "Hope" WoD and you can support the donation by buying one of the famous Texas Chilli (5 euro per bowl) home-made by the one and only Chef Stacy. Perfect WoD recovery!! #gainzzzzzz

Classes will take place as normal, at 9:15, 10:15 and 11:15hrs with the exception of the mobility class which will be replaced by the WoD.

We're counting on all of you Binkies because we cannot do this without you!!

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10-12-17

10 december 2017

S.A.Q. warm up

WOD
6min max meters run
rest 3min
6min max meters row

banded one arm lateral pull down
4x15reps

FUNDAMENTALS
Let's talk about: aerobic capacity

Skill: run, row

6min max meters run
rest 3min
6min max meters row

Cool down: row

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