Home | Crossfit Bink 36

23th of July

23 juli 2017



 

Today there is no class!

But please come to the box :-)

Today we find out who the fittest member of the box is at Battle of Bink!

>> SCHEDULE <<
09:30 Doors open
11:00 WOD 1
13:00 WOD 2
14:30 WOD 3
16:00 Announcing cutt-off and grande finale WOD
16:30 WOD 4
17:30 Prize Ceremony


 

 

Lees meer

22tthhhhh

22 juli 2017

game warm up

WOD
Strength: backward lunges 4 x 12 reps

for max distance:
4:00 burpee broad jumps
4:00 REST
4:00 burpee broad jumps

cool down: hang

Lees meer

21 Julyy

21 juli 2017

gymnastics warm up

WOD
5RFT
4 chest to bar
15 snatches 40/30 kg

Accessory work: side plank 3 x 60 sec

FUNDAMENTALS
Let's talk about: Battle of Bink!!

Skill: pull ups, muscle snatch

5RFT
5 jumping pull ups
15 muscle snatches 35/25 kg

cool down: mobility

Lees meer

20th of July

20 juli 2017

SAQ warm up

WOD
Strength: barbell bent over row
2  -5 sets
6 - 10 reps
(3110)

Buddy WOD
for time:
1600m run (4 x 600m)
2000m row (4 x 500m)

FUNDAMENTALS
Let's talk about: Ego

Skill: running, rowing

Buddy WOD
for time:
1600m run (4 x 400m)
2000m row (4 x 500m)

cool down: run

Lees meer

19.07.17

19 juli 2017

medball warm up

WOD

AMRAP 9
10m handstand walk
10 squat cleans 80/60 kg
6 power jerks

Accessory work: banded glute bridges 4 x 25 reps

FUNDAMENTALS
Let's talk about: handling material

Skill: handstand walk, medball cleans, push press

AMRAP 9
3 handstand walk around the box
15 medball cleans
10 push presses 40/30 kg

cool down: skill

Lees meer