CrossFit Bink 36 Rooster

WoD

Warm-up:

Strength:

emom 10min: 1 back squat at 85-90% 1-rm

WOD:

  • 3 rounds
  • 400m run
  • 15 hspu
  • 5 deadlifts 120/80kg

Cooldown:

WoD workout details:

Datum:

29-04-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

emom 10min: 1 back squat at 85-90% 1-rm

WOD:

  • 3 rounds
  • 400m run
  • 15 hspu
  • 5 deadlifts 120/80kg

Cooldown:

WoD workout details:

Datum:

29-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

29-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

emom 10min: 1 back squat at 85-90% 1-rm

WOD:

  • 3 rounds
  • 400m run
  • 15 hspu
  • 5 deadlifts 120/80kg

Cooldown:

WoD workout details:

Datum:

29-04-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

29-04-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

emom 10min: 1 back squat at 85-90% 1-rm

WOD:

  • 3 rounds
  • 400m run
  • 15 hspu
  • 5 deadlifts 120/80kg

Cooldown:

WoD workout details:

Datum:

29-04-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

emom 10min: 1 back squat at 85-90% 1-rm

WOD:

  • 3 rounds
  • 400m run
  • 15 hspu
  • 5 deadlifts 120/80kg

Cooldown:

WoD workout details:

Datum:

29-04-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

emom 10min: 1 back squat at 85-90% 1-rm

WOD:

  • 3 rounds
  • 400m run
  • 15 hspu
  • 5 deadlifts 120/80kg

Cooldown:

WoD workout details:

Datum:

29-04-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

emom 10min: 1 back squat at 85-90% 1-rm

WOD:

  • 3 rounds
  • 400m run
  • 15 hspu
  • 5 deadlifts 120/80kg

Cooldown:

WoD workout details:

Datum:

29-04-2024

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

CF pyramid

Skill:

run, box handstand push up (hspu), deadlift

WOD:

  • 3 rounds
  • 400m run
  • 15 box hspu
  • 5 deadlifts 50/35kg

Cooldown:

Fundamentals workout details:

Datum:

29-04-2024

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Strength:

emom 10min: 1 back squat at 85-90% 1-rm

WOD:

  • 3 rounds
  • 400m run
  • 15 hspu
  • 5 deadlifts 120/80kg

Cooldown:

WoD workout details:

Datum:

29-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

29-04-2024

Tijd:

tot


WoD

Warm-up:

Skill:

bar muscle up

WOD:

  • amrap 20min
  • 10-20-30-40-50-etc.
  • heavy wallballs 12/9kg
  • toes to bar

Cooldown:

WoD workout details:

Datum:

30-04-2024

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

wallball, knees to chest, ring row

WOD:

  • amrap 16min
  • 20 wallballs 6/4kg
  • 10 knees to chest
  • 10 ring rows

Cooldown:

Fundamentals workout details:

Datum:

30-04-2024

Tijd:

08:15 tot 09:00


WoD

Warm-up:

Skill:

bar muscle up

WOD:

  • amrap 20min
  • 10-20-30-40-50-etc.
  • heavy wallballs 12/9kg
  • toes to bar

Cooldown:

WoD workout details:

Datum:

30-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

30-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Skill:

bar muscle up

WOD:

  • amrap 20min
  • 10-20-30-40-50-etc.
  • heavy wallballs 12/9kg
  • toes to bar

Cooldown:

WoD workout details:

Datum:

30-04-2024

Tijd:

12:00 tot 13:00


WoD

Warm-up:

Skill:

bar muscle up

WOD:

  • amrap 20min
  • 10-20-30-40-50-etc.
  • heavy wallballs 12/9kg
  • toes to bar

Cooldown:

WoD workout details:

Datum:

30-04-2024

Tijd:

15:30 tot 16:30


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

wallball, knees to chest, ring row

WOD:

  • amrap 16min
  • 20 wallballs 6/4kg
  • 10 knees to chest
  • 10 ring rows

Cooldown:

Fundamentals workout details:

Datum:

30-04-2024

Tijd:

16:30 tot 17:15


WoD

Warm-up:

Skill:

bar muscle up

WOD:

  • amrap 20min
  • 10-20-30-40-50-etc.
  • heavy wallballs 12/9kg
  • toes to bar

Cooldown:

WoD workout details:

Datum:

30-04-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Skill:

bar muscle up

WOD:

  • amrap 20min
  • 10-20-30-40-50-etc.
  • heavy wallballs 12/9kg
  • toes to bar

Cooldown:

WoD workout details:

Datum:

30-04-2024

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Skill:

bar muscle up

WOD:

  • amrap 20min
  • 10-20-30-40-50-etc.
  • heavy wallballs 12/9kg
  • toes to bar

Cooldown:

WoD workout details:

Datum:

30-04-2024

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Skill:

bar muscle up

WOD:

  • amrap 20min
  • 10-20-30-40-50-etc.
  • heavy wallballs 12/9kg
  • toes to bar

Cooldown:

WoD workout details:

Datum:

30-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

30-04-2024

Tijd:

tot


WoD

Warm-up:

Strength:

every 75sec x10: 1 clean and jerk build up

WOD:

  • Quarterfinals test 4
  • within 10min
  • 10 clean and jerk 61/38kg
  • 1min rest
  • 10 clean and jerk 83/56kg
  • 1min rest
  • 10 cleans and jerk 102/70kg
  • 1min rest
  • max clean and jerk 111/75kg
  • scaling optio: 50% - 60% - 80% - 85% of your 1-rm clean and jerk

Cooldown:

WoD workout details:

Datum:

01-05-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

every 75sec x10: 1 clean and jerk build up

WOD:

  • Quarterfinals test 4
  • within 10min
  • 10 clean and jerk 61/38kg
  • 1min rest
  • 10 clean and jerk 83/56kg
  • 1min rest
  • 10 cleans and jerk 102/70kg
  • 1min rest
  • max clean and jerk 111/75kg
  • scaling optio: 50% - 60% - 80% - 85% of your 1-rm clean and jerk

Cooldown:

WoD workout details:

Datum:

01-05-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

01-05-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

every 75sec x10: 1 clean and jerk build up

WOD:

  • Quarterfinals test 4
  • within 10min
  • 10 clean and jerk 61/38kg
  • 1min rest
  • 10 clean and jerk 83/56kg
  • 1min rest
  • 10 cleans and jerk 102/70kg
  • 1min rest
  • max clean and jerk 111/75kg
  • scaling optio: 50% - 60% - 80% - 85% of your 1-rm clean and jerk

Cooldown:

WoD workout details:

Datum:

01-05-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

01-05-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

every 75sec x10: 1 clean and jerk build up

WOD:

  • Quarterfinals test 4
  • within 10min
  • 10 clean and jerk 61/38kg
  • 1min rest
  • 10 clean and jerk 83/56kg
  • 1min rest
  • 10 cleans and jerk 102/70kg
  • 1min rest
  • max clean and jerk 111/75kg
  • scaling optio: 50% - 60% - 80% - 85% of your 1-rm clean and jerk

Cooldown:

WoD workout details:

Datum:

01-05-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

every 75sec x10: 1 clean and jerk build up

WOD:

  • Quarterfinals test 4
  • within 10min
  • 10 clean and jerk 61/38kg
  • 1min rest
  • 10 clean and jerk 83/56kg
  • 1min rest
  • 10 cleans and jerk 102/70kg
  • 1min rest
  • max clean and jerk 111/75kg
  • scaling optio: 50% - 60% - 80% - 85% of your 1-rm clean and jerk

Cooldown:

WoD workout details:

Datum:

01-05-2024

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

cf games season

Skill:

power clean, push press, lateral burpees over the bar

WOD:

  • amrap 10min
  • 10 power clean 30/20kg
  • 10 push press
  • 10 lateral burpees over the bar

Cooldown:

Fundamentals workout details:

Datum:

01-05-2024

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

every 75sec x10: 1 clean and jerk build up

WOD:

  • Quarterfinals test 4
  • within 10min
  • 10 clean and jerk 61/38kg
  • 1min rest
  • 10 clean and jerk 83/56kg
  • 1min rest
  • 10 cleans and jerk 102/70kg
  • 1min rest
  • max clean and jerk 111/75kg
  • scaling optio: 50% - 60% - 80% - 85% of your 1-rm clean and jerk

Cooldown:

WoD workout details:

Datum:

01-05-2024

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

every 75sec x10: 1 clean and jerk build up

WOD:

  • Quarterfinals test 4
  • within 10min
  • 10 clean and jerk 61/38kg
  • 1min rest
  • 10 clean and jerk 83/56kg
  • 1min rest
  • 10 cleans and jerk 102/70kg
  • 1min rest
  • max clean and jerk 111/75kg
  • scaling optio: 50% - 60% - 80% - 85% of your 1-rm clean and jerk

Cooldown:

WoD workout details:

Datum:

01-05-2024

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

every 75sec x10: 1 clean and jerk build up

WOD:

  • Quarterfinals test 4
  • within 10min
  • 10 clean and jerk 61/38kg
  • 1min rest
  • 10 clean and jerk 83/56kg
  • 1min rest
  • 10 cleans and jerk 102/70kg
  • 1min rest
  • max clean and jerk 111/75kg
  • scaling optio: 50% - 60% - 80% - 85% of your 1-rm clean and jerk

Cooldown:

WoD workout details:

Datum:

01-05-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

01-05-2024

Tijd:

tot


WoD

Warm-up:

WOD:

  • Quarterfinals test 3
  • 3 rounds
  • 10 hspu
  • 20 toes to bar
  • into
  • 2 rounds
  • 10 strict hspu
  • 5 rope climbs (15 feet)
  • into
  • 1 round
  • 10 reverse hspu
  • 20 ring muscle ups
  • timecap 15min

Accessory work:

emom 12min: 1. BG split squats left leg/2. BG split squats right leg/3. rest

Cooldown:

WoD workout details:

Datum:

02-05-2024

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

technique comes first

Skill:

box handstand push up (hspu), rope pull to standing, sit-up

WOD:

  • amrap 15min
  • 10 box hspu
  • 5 rope pull to standing
  • 20 sit ups

Cooldown:

Fundamentals workout details:

Datum:

02-05-2024

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • Quarterfinals test 3
  • 3 rounds
  • 10 hspu
  • 20 toes to bar
  • into
  • 2 rounds
  • 10 strict hspu
  • 5 rope climbs (15 feet)
  • into
  • 1 round
  • 10 reverse hspu
  • 20 ring muscle ups
  • timecap 15min

Accessory work:

emom 12min: 1. BG split squats left leg/2. BG split squats right leg/3. rest

Cooldown:

WoD workout details:

Datum:

02-05-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

02-05-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • Quarterfinals test 3
  • 3 rounds
  • 10 hspu
  • 20 toes to bar
  • into
  • 2 rounds
  • 10 strict hspu
  • 5 rope climbs (15 feet)
  • into
  • 1 round
  • 10 reverse hspu
  • 20 ring muscle ups
  • timecap 15min

Accessory work:

emom 12min: 1. BG split squats left leg/2. BG split squats right leg/3. rest

Cooldown:

WoD workout details:

Datum:

02-05-2024

Tijd:

12:00 tot 13:00


WoD

Warm-up:

WOD:

  • Quarterfinals test 3
  • 3 rounds
  • 10 hspu
  • 20 toes to bar
  • into
  • 2 rounds
  • 10 strict hspu
  • 5 rope climbs (15 feet)
  • into
  • 1 round
  • 10 reverse hspu
  • 20 ring muscle ups
  • timecap 15min

Accessory work:

emom 12min: 1. BG split squats left leg/2. BG split squats right leg/3. rest

Cooldown:

WoD workout details:

Datum:

02-05-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • Quarterfinals test 3
  • 3 rounds
  • 10 hspu
  • 20 toes to bar
  • into
  • 2 rounds
  • 10 strict hspu
  • 5 rope climbs (15 feet)
  • into
  • 1 round
  • 10 reverse hspu
  • 20 ring muscle ups
  • timecap 15min

Accessory work:

emom 12min: 1. BG split squats left leg/2. BG split squats right leg/3. rest

Cooldown:

WoD workout details:

Datum:

02-05-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • Quarterfinals test 3
  • 3 rounds
  • 10 hspu
  • 20 toes to bar
  • into
  • 2 rounds
  • 10 strict hspu
  • 5 rope climbs (15 feet)
  • into
  • 1 round
  • 10 reverse hspu
  • 20 ring muscle ups
  • timecap 15min

Accessory work:

emom 12min: 1. BG split squats left leg/2. BG split squats right leg/3. rest

Cooldown:

WoD workout details:

Datum:

02-05-2024

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

technique comes first

Skill:

box handstand push up (hspu), rope pull to standing, sit-up

WOD:

  • amrap 15min
  • 10 box hspu
  • 5 rope pull to standing
  • 20 sit ups

Cooldown:

Fundamentals workout details:

Datum:

02-05-2024

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • Quarterfinals test 3
  • 3 rounds
  • 10 hspu
  • 20 toes to bar
  • into
  • 2 rounds
  • 10 strict hspu
  • 5 rope climbs (15 feet)
  • into
  • 1 round
  • 10 reverse hspu
  • 20 ring muscle ups
  • timecap 15min

Accessory work:

emom 12min: 1. BG split squats left leg/2. BG split squats right leg/3. rest

Cooldown:

WoD workout details:

Datum:

02-05-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

02-05-2024

Tijd:

tot


WoD

Warm-up:

Strength:

push press: 6x4

WOD:

  • 4 rounds
  • 9 push ups
  • 12 box step ups 2x db 22.5/15kg
  • 200m run
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

03-05-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

push press: 6x4

WOD:

  • 4 rounds
  • 9 push ups
  • 12 box step ups 2x db 22.5/15kg
  • 200m run
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

03-05-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

03-05-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

push press: 6x4

WOD:

  • 4 rounds
  • 9 push ups
  • 12 box step ups 2x db 22.5/15kg
  • 200m run
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

03-05-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

03-05-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

push press: 6x4

WOD:

  • 4 rounds
  • 9 push ups
  • 12 box step ups 2x db 22.5/15kg
  • 200m run
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

03-05-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

push press: 6x4

WOD:

  • 4 rounds
  • 9 push ups
  • 12 box step ups 2x db 22.5/15kg
  • 200m run
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

03-05-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

push press: 6x4

WOD:

  • 4 rounds
  • 9 push ups
  • 12 box step ups 2x db 22.5/15kg
  • 200m run
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

03-05-2024

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

push up, run, dumbbell (db) box step up

WOD:

  • 4 rounds
  • 9 push ups
  • 12 box step ups 1x 15/10kg
  • 200m run

Cooldown:

Fundamentals workout details:

Datum:

03-05-2024

Tijd:

18:30 tot 19:15


WoD

Warm-up:

Strength:

push press: 6x4

WOD:

  • 4 rounds
  • 9 push ups
  • 12 box step ups 2x db 22.5/15kg
  • 200m run
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

03-05-2024

Tijd:

19:30 tot 20:30


workout details:

Datum:

03-05-2024

Tijd:

tot


WoD

Warm-up:

WOD:

  • amrap 40min
  • 1000/900m row
  • 15/15 db snatches 1x 22.5/15kg
  • 800m run
  • 15 chest to bar

Cooldown:

WoD workout details:

Datum:

04-05-2024

Tijd:

09:15 tot 10:15


WoD

Warm-up:

WOD:

  • amrap 40min
  • 1000/900m row
  • 15/15 db snatches 1x 22.5/15kg
  • 800m run
  • 15 chest to bar

Cooldown:

WoD workout details:

Datum:

04-05-2024

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

Let's talk about:

intensity

Skill:

row, run, dumbbell (db) snatch, ring row

WOD:

  • amrap 20min
  • 1500/450m row
  • 15/15 db snatches 1x 15/10kg
  • 400m run
  • 15 ring rows

Cooldown:

Fundamentals workout details:

Datum:

04-05-2024

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

04-05-2024

Tijd:

12:15 tot 14:00


workout details:

Datum:

04-05-2024

Tijd:

tot


WoD workout details:

Datum:

05-05-2024

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

05-05-2024

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

05-05-2024

Tijd:

11:15 tot 12:00


WoD workout details:

Datum:

05-05-2024

Tijd:

12:15 tot 13:15


workout details:

Datum:

05-05-2024

Tijd:

tot


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