Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
- buddy wod
- you go/I go
- 8 rounds (4 each)
- 300m row
- 10 bench press 60/40kg
- 30 crossovers
- timecap 22min
Cooldown:
Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
Cooldown:
Date:
15-04-2024
Time:
07:15 tot 08:15
Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
Cooldown:
Date:
15-04-2024
Time:
09:15 tot 10:15
Date:
15-04-2024
Time:
10:30 tot 11:45
Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
Cooldown:
Date:
15-04-2024
Time:
12:00 tot 13:00
Date:
15-04-2024
Time:
13:15 tot 15:15
Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
Cooldown:
Date:
15-04-2024
Time:
15:30 tot 16:30
Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
Cooldown:
Date:
15-04-2024
Time:
16:30 tot 17:30
Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
Cooldown:
Date:
15-04-2024
Time:
17:30 tot 18:30
Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
Cooldown:
Date:
15-04-2024
Time:
18:30 tot 19:30
Warm-up:
Let's talk about:
technique comes first
Skill:
row, bench press, crossover
WOD:
Cooldown:
Date:
15-04-2024
Time:
19:30 tot 20:15
Warm-up:
Strength:
emom 8min: 2 hang power cleans
WOD:
Cooldown:
Date:
15-04-2024
Time:
20:30 tot 21:30
Date:
15-04-2024
Time:
tot
Warm-up:
WOD:
Accessory work:
3 sets of 10-12 hip thrusters
Cooldown:
Date:
16-04-2024
Time:
07:15 tot 08:15
Warm-up:
Let's talk about:
what is CrossFit
Skill:
row, push press
WOD:
Cooldown:
Date:
16-04-2024
Time:
08:15 tot 09:00
Warm-up:
WOD:
Accessory work:
3 sets of 10-12 hip thrusters
Cooldown:
Date:
16-04-2024
Time:
09:15 tot 10:15
Date:
16-04-2024
Time:
10:30 tot 11:45
Warm-up:
WOD:
Accessory work:
3 sets of 10-12 hip thrusters
Cooldown:
Date:
16-04-2024
Time:
12:00 tot 13:00
Warm-up:
WOD:
Accessory work:
3 sets of 10-12 hip thrusters
Cooldown:
Date:
16-04-2024
Time:
15:30 tot 16:30
Warm-up:
Let's talk about:
what is CrossFit
Skill:
row, push press
WOD:
Cooldown:
Date:
16-04-2024
Time:
16:30 tot 17:15
Warm-up:
WOD:
Accessory work:
3 sets of 10-12 hip thrusters
Cooldown:
Date:
16-04-2024
Time:
17:30 tot 18:30
Warm-up:
WOD:
Accessory work:
3 sets of 10-12 hip thrusters
Cooldown:
Date:
16-04-2024
Time:
18:30 tot 19:30
Warm-up:
WOD:
Accessory work:
3 sets of 10-12 hip thrusters
Cooldown:
Date:
16-04-2024
Time:
19:30 tot 20:30
Warm-up:
WOD:
Accessory work:
3 sets of 10-12 hip thrusters
Cooldown:
Date:
16-04-2024
Time:
20:30 tot 21:30
Date:
16-04-2024
Time:
tot
Warm-up:
Strength:
weighted pull ups 6x3
WOD:
Cooldown:
Date:
17-04-2024
Time:
07:15 tot 08:15
Warm-up:
Strength:
weighted pull ups 6x3
WOD:
Cooldown:
Date:
17-04-2024
Time:
09:15 tot 10:15
Date:
17-04-2024
Time:
10:30 tot 11:45
Warm-up:
Strength:
weighted pull ups 6x3
WOD:
Cooldown:
Date:
17-04-2024
Time:
12:00 tot 13:00
Date:
17-04-2024
Time:
13:15 tot 15:15
Warm-up:
Strength:
weighted pull ups 6x3
WOD:
Cooldown:
Date:
17-04-2024
Time:
15:30 tot 16:30
Warm-up:
Strength:
weighted pull ups 6x3
WOD:
Cooldown:
Date:
17-04-2024
Time:
16:30 tot 17:30
Warm-up:
Let's talk about:
intensity
Skill:
row, jumping pull up
WOD:
Cooldown:
Date:
17-04-2024
Time:
17:30 tot 18:15
Warm-up:
Strength:
weighted pull ups 6x3
WOD:
Cooldown:
Date:
17-04-2024
Time:
18:30 tot 19:30
Warm-up:
Strength:
weighted pull ups 6x3
WOD:
Cooldown:
Date:
17-04-2024
Time:
19:30 tot 20:30
Warm-up:
Strength:
weighted pull ups 6x3
WOD:
Cooldown:
Date:
17-04-2024
Time:
20:30 tot 21:30
Date:
17-04-2024
Time:
tot
Warm-up:
WOD:
Cooldown:
Date:
18-04-2024
Time:
07:15 tot 08:15
Warm-up:
Let's talk about:
aerobic capacity
Skill:
all movements
WOD:
Cooldown:
Date:
18-04-2024
Time:
08:15 tot 09:00
Warm-up:
WOD:
Cooldown:
Date:
18-04-2024
Time:
09:15 tot 10:15
Date:
18-04-2024
Time:
10:30 tot 11:45
Warm-up:
WOD:
Cooldown:
Date:
18-04-2024
Time:
12:00 tot 13:00
Warm-up:
WOD:
Cooldown:
Date:
18-04-2024
Time:
16:30 tot 17:30
Warm-up:
WOD:
Cooldown:
Date:
18-04-2024
Time:
17:30 tot 18:30
Warm-up:
WOD:
Cooldown:
Date:
18-04-2024
Time:
18:30 tot 19:30
Warm-up:
Let's talk about:
aerobic capacity
Skill:
all movements
WOD:
Cooldown:
Date:
18-04-2024
Time:
19:30 tot 20:15
Warm-up:
WOD:
Cooldown:
Date:
18-04-2024
Time:
20:30 tot 21:30
Date:
18-04-2024
Time:
tot
Warm-up:
Strength:
every 75sec for 8 sets: 1 squat snatch
WOD:
Cooldown:
Date:
19-04-2024
Time:
07:15 tot 08:15
Warm-up:
Strength:
every 75sec for 8 sets: 1 squat snatch
WOD:
Cooldown:
Date:
19-04-2024
Time:
09:15 tot 10:15
Date:
19-04-2024
Time:
10:30 tot 11:45
Warm-up:
Strength:
every 75sec for 8 sets: 1 squat snatch
WOD:
Cooldown:
Date:
19-04-2024
Time:
12:00 tot 13:00
Date:
19-04-2024
Time:
13:15 tot 15:15
Warm-up:
Strength:
every 75sec for 8 sets: 1 squat snatch
WOD:
Cooldown:
Date:
19-04-2024
Time:
15:30 tot 16:30
Warm-up:
Strength:
every 75sec for 8 sets: 1 squat snatch
WOD:
Cooldown:
Date:
19-04-2024
Time:
16:30 tot 17:30
Warm-up:
Strength:
every 75sec for 8 sets: 1 squat snatch
WOD:
Cooldown:
Date:
19-04-2024
Time:
17:30 tot 18:30
Warm-up:
Let's talk about:
pacing
Skill:
power snatch, burpee over the hurdle (facing), run
WOD:
Cooldown:
Date:
19-04-2024
Time:
18:30 tot 19:15
Warm-up:
Strength:
every 75sec for 8 sets: 1 squat snatch
WOD:
Cooldown:
Date:
19-04-2024
Time:
19:30 tot 20:30
Date:
19-04-2024
Time:
tot
Warm-up:
Strength:
emom 7min: handstand walk
WOD:
Cooldown:
Date:
20-04-2024
Time:
09:15 tot 10:15
Warm-up:
Strength:
emom 7min: handstand walk
WOD:
Cooldown:
Date:
20-04-2024
Time:
10:15 tot 11:15
Warm-up:
Let's talk about:
CF pyramid
Skill:
deadlift, knees to chest, airsquat, jumping pull up
WOD:
Cooldown:
Date:
20-04-2024
Time:
11:15 tot 12:00
Date:
20-04-2024
Time:
12:15 tot 14:00
Date:
20-04-2024
Time:
tot
Date:
21-04-2024
Time:
09:15 tot 10:15
Date:
21-04-2024
Time:
10:15 tot 11:15
Date:
21-04-2024
Time:
11:15 tot 12:00
Date:
21-04-2024
Time:
12:15 tot 13:15
Date:
21-04-2024
Time:
tot
Would you like to join us for training? Ask for your free try-out session via info@crossfitbink36.nl