Home | Crossfit Bink 36

08.06.17

8 juni 2017

warm up:
3 rounds
10 cal row
5 push ups

WOD

4 RFT
10 ring dips
20 cal row
2:00 REST

mark each round

Accessory work: Bulgarian split squats 5 x 6 reps (2111)

FUNDAMENTALS
Let's talk about: nutrition

Skill: box dips, rowing

4RFT
10 box dips
20 cal row

cool down: row

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7/6/2017

7 juni 2017

functional warm up

WOD

6RFT
400m run
20 burpees
10 backsquats 80/60kg (from the ground)

30:00 timecap

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

Skill: running, burpees, backsquat

WOD: 4RFT
400m run
20 burpees
10 backsquats 50/35kg (from the ground)

cool down:

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6 June

6 juni 2017

meball warm up

WOD
5RFT
10 v-ups
20 wallballs 9/6kg

Accessory work: weighted situps 4 x 12 reps (4111)

FUNDAMENTALS
Let's talk about: recovery

Skill: v-ups, wallballs

5RFT
10 v-ups
20 wall balls 6/4kg


cool down: mobility

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Memorial Murph Day

5 juni 2017

In CrossFit 'Murph' is well-known benchmark that boxes do each year in memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

"Murph"

For time:
1 mile Run (1600m)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1600m)


 



1/2 Murph

For time:
800m run
50 Pull-ups
100 Push-ups
150 Squats
800m run

 


 

Smurph

For time:
400m run
25 Pull-ups
50 Push-ups
75 Squats
400m run

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4 June

4 juni 2017

Hello! Today is Pinksteren/Pentecost and we are closed.

Tomorrow we are open from 09:00-13:00 and we will be doing 'Murph'.

Click here for more information

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