Home | Crossfit Bink 36

29-11-17

29 november 2017

Functional warm up

WOD
for time
buy in 100 double unders
10 rounds
10 thrusters 42.5/30kg
10 burpees over the bar
cash out 100 double unders
timecap 26min

FUNDAMENTALS
Let's talk about translation of CrossFit to our daily life

Skill: thruster, burpee over the bar

for time
7 rounds
10 thrusters 30/20kg
10 burpees over the bar

Cool down: hang

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28-11-17

28 november 2017

Medball warm up

WOD
AMRAP 16
16 sumo deadlinf high pulls 40/30kg
16 wallballs 9/6kg
16 cal row
16 overhead squats 40/30kg

Accessory
barbell roll outs
3x8reps

FUNDAMENTALS
Let's talk about efficient transitions

Skill: kettlebell sumo deadlift high pull, wallball, row, overhead squat

AMRAP 12
16 kettlebell sumo deadlift high pull 20/16kg
16 wallballs 6/4kg
16 cal row
16 overhead squats 30/20kg

Cool down: run

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27-11-17

27 november 2017

Gymnastics warm up

WOD
Strength
walking lunges 3x20m

3 rounds for time
25 box jumps
20 push ups
15 airsquats
10 ring dips
2 rope climbs

FUNDAMENTALS
Let's talk about programming

Skill: box jump, push up, airsquat, box dip, rope climb

3 rounds for time
25 box jumps
20 push ups
15 airsquats
10 box dips
1 rope climb

Cool down: mobility

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26-11-17

26 november 2017

Barbell warm up

WOD
3 rounds for time
20 deadlifts 60/40kg
15 cleans
10 snatches
rest 3min

Accessory
z-press
3x6reps

FUNDAMENTALS
Let's talk about the importance of fish oil

Skill: deadlift, muscle clean, muscle snatch

4 rounds for time
20 deadlifts 30/20kg
15 muscle cleans
10 muscle snatches

Cool down: skill

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Parking

26 november 2017

Gratis parkeren - Free parking

Je kan nog steeds GRATIS parkeren bij CrossFit Bink 36. Vanaf 01 december 2017 wordt dit gratis parkeren wel beperkt tot 3uur per dag. Indien je dus langer dan 3uur op de parking verblijft, zal je vanaf het 4de uur moeten betalen. CrossFit Bink 36 heeft gratis uitrijkaarten ter beschikking indien bezoekers langer dan 3u op de box verblijven, bijvoorbeeld omwille van opleidingen (AALO), seminars of andere CrossFit Bink 36 events. In dit laatste geval, bespreek even met de coach van dienst.

There is still the possibility to park your car for FREE at CrossFit Bink 36. However as from 01 December 2017, the free partking will be limited till 3 hours per day. So if you stay longer then 3 hours, you will need to pay as from the 4th parking hour. CrossFit Bink 36 does have free exit cards at her disposal in case visitors need to stay longer than 3 hours at the box, e.g. because of training courses (AALO), sminars or other CrossFit Bink 36 events. In the latter case, please talk to the coach at service.

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