CrossFit Bink 36 Rooster

WoD

Warm-up:

kettlebell warm up

Strength:

deadlift 6x3 start @75%

WOD:

  • 10min emom
  • even: thrusters 35/25kg
  • odd: kettlebell snatch 24/16kg
  • score = reps

Cooldown:

hang

WoD workout details:

Datum:

15-07-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

kettlebell warm up

Strength:

deadlift 6x3 start @75%

WOD:

  • 10min emom
  • even: thrusters 35/25kg
  • odd: kettlebell snatch 24/16kg
  • score = reps

Cooldown:

hang

WoD workout details:

Datum:

15-07-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

kettlebell warm up

Strength:

deadlift 6x3 start @75%

WOD:

  • 10min emom
  • even: thrusters 35/25kg
  • odd: kettlebell snatch 24/16kg
  • score = reps

Cooldown:

hang

WoD workout details:

Datum:

15-07-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

kettlebell warm up

Strength:

deadlift 6x3 start @75%

WOD:

  • 10min emom
  • even: thrusters 35/25kg
  • odd: kettlebell snatch 24/16kg
  • score = reps

Cooldown:

hang

WoD workout details:

Datum:

15-07-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

kettlebell warm up

Strength:

deadlift 6x3 start @75%

WOD:

  • 10min emom
  • even: thrusters 35/25kg
  • odd: kettlebell snatch 24/16kg
  • score = reps

Cooldown:

hang

WoD workout details:

Datum:

15-07-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

kettlebell warm up

Strength:

deadlift 6x3 start @75%

WOD:

  • 10min emom
  • even: thrusters 35/25kg
  • odd: kettlebell snatch 24/16kg
  • score = reps

Cooldown:

hang

WoD workout details:

Datum:

15-07-2019

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

kettlebell warm up

Let's talk about:

functional fitness

Skill:

thruster, kettlebell snatch

WOD:

  • 10min emom
  • even: thrusters 20/15kg
  • odd: kettlebell snatch 12/8kg
  • score = reps

Cooldown:

hang

Fundamentals workout details:

Datum:

15-07-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

kettlebell warm up

Strength:

deadlift 6x3 start @75%

WOD:

  • 10min emom
  • even: thrusters 35/25kg
  • odd: kettlebell snatch 24/16kg
  • score = reps

Cooldown:

hang

WoD workout details:

Datum:

15-07-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

15-07-2019

Tijd:

tot


WoD

Warm-up:

gymnastics warm up

Skill:

butterfly pull ups

WOD:

  • 21min amrap
  • 200m run
  • 10 pull ups
  • every round + 2 pull ups

Cooldown:

run

WoD workout details:

Datum:

16-07-2019

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

programming

Skill:

run, ring row

WOD:

  • 18min amrap
  • 200m run
  • 10 ring rows
  • every round +2 ring rows

Cooldown:

run

Fundamentals workout details:

Datum:

16-07-2019

Tijd:

08:15 tot 09:15


WoD

Warm-up:

gymnastics warm up

Skill:

butterfly pull ups

WOD:

  • 21min amrap
  • 200m run
  • 10 pull ups
  • every round + 2 pull ups

Cooldown:

run

WoD workout details:

Datum:

16-07-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

gymnastics warm up

Skill:

butterfly pull ups

WOD:

  • 21min amrap
  • 200m run
  • 10 pull ups
  • every round + 2 pull ups

Cooldown:

run

WoD workout details:

Datum:

16-07-2019

Tijd:

12:00 tot 13:00


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

programming

Skill:

run, ring row

WOD:

  • 18min amrap
  • 200m run
  • 10 ring rows
  • every round +2 ring rows

Cooldown:

run

Fundamentals workout details:

Datum:

16-07-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

gymnastics warm up

Skill:

butterfly pull ups

WOD:

  • 21min amrap
  • 200m run
  • 10 pull ups
  • every round + 2 pull ups

Cooldown:

run

WoD workout details:

Datum:

16-07-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

gymnastics warm up

Skill:

butterfly pull ups

WOD:

  • 21min amrap
  • 200m run
  • 10 pull ups
  • every round + 2 pull ups

Cooldown:

run

WoD workout details:

Datum:

16-07-2019

Tijd:

18:30 tot 19:30


WoD

Warm-up:

gymnastics warm up

Skill:

butterfly pull ups

WOD:

  • 21min amrap
  • 200m run
  • 10 pull ups
  • every round + 2 pull ups

Cooldown:

run

WoD workout details:

Datum:

16-07-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

gymnastics warm up

Skill:

butterfly pull ups

WOD:

  • 21min amrap
  • 200m run
  • 10 pull ups
  • every round + 2 pull ups

Cooldown:

run

WoD workout details:

Datum:

16-07-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

16-07-2019

Tijd:

tot


WoD

Warm-up:

gymnastics warm up

Strength:

build up to a heavy 4 squat clean

WOD:

  • buddy wod
  • 10 burpee box jumps
  • 8 handstand push ups
  • you go I go
  • 8 rounds
  • 15 min timecap

Cooldown:

run

WoD workout details:

Datum:

17-07-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

gymnastics warm up

Strength:

build up to a heavy 4 squat clean

WOD:

  • buddy wod
  • 10 burpee box jumps
  • 8 handstand push ups
  • you go I go
  • 8 rounds
  • 15 min timecap

Cooldown:

run

WoD workout details:

Datum:

17-07-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

gymnastics warm up

Strength:

build up to a heavy 4 squat clean

WOD:

  • buddy wod
  • 10 burpee box jumps
  • 8 handstand push ups
  • you go I go
  • 8 rounds
  • 15 min timecap

Cooldown:

run

WoD workout details:

Datum:

17-07-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

gymnastics warm up

Strength:

build up to a heavy 4 squat clean

WOD:

  • buddy wod
  • 10 burpee box jumps
  • 8 handstand push ups
  • you go I go
  • 8 rounds
  • 15 min timecap

Cooldown:

run

WoD workout details:

Datum:

17-07-2019

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

intensity

Skill:

burpee box jump over, box handstand push up

WOD:

  • buddy wod
  • 8 rounds
  • you go I go
  • 8 burpee box jump overs
  • 8 box handstand push ups

Cooldown:

run

Fundamentals workout details:

Datum:

17-07-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

gymnastics warm up

Strength:

build up to a heavy 4 squat clean

WOD:

  • buddy wod
  • 10 burpee box jumps
  • 8 handstand push ups
  • you go I go
  • 8 rounds
  • 15 min timecap

Cooldown:

run

WoD workout details:

Datum:

17-07-2019

Tijd:

18:30 tot 19:30


WoD

Warm-up:

gymnastics warm up

Strength:

build up to a heavy 4 squat clean

WOD:

  • buddy wod
  • 10 burpee box jumps
  • 8 handstand push ups
  • you go I go
  • 8 rounds
  • 15 min timecap

Cooldown:

run

WoD workout details:

Datum:

17-07-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

gymnastics warm up

Strength:

build up to a heavy 4 squat clean

WOD:

  • buddy wod
  • 10 burpee box jumps
  • 8 handstand push ups
  • you go I go
  • 8 rounds
  • 15 min timecap

Cooldown:

run

WoD workout details:

Datum:

17-07-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

17-07-2019

Tijd:

tot


WoD

Warm-up:

functional warm up

WOD:

  • 28-21-15-9
  • snatches 40/30kg
  • cal row
  • timecap 12min

Accessory work:

weighted sit ups 4x15

Cooldown:

row

WoD workout details:

Datum:

18-07-2019

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

functional warm up

Let's talk about:

transition from fun to wod

Skill:

row, muscle snatch

WOD:

  • 21-15-9
  • muscle snatch 30/20kg
  • cal row

Cooldown:

row

Fundamentals workout details:

Datum:

18-07-2019

Tijd:

08:15 tot 09:15


WoD

Warm-up:

functional warm up

WOD:

  • 28-21-15-9
  • snatches 40/30kg
  • cal row
  • timecap 12min

Accessory work:

weighted sit ups 4x15

Cooldown:

row

WoD workout details:

Datum:

18-07-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

WOD:

  • 28-21-15-9
  • snatches 40/30kg
  • cal row
  • timecap 12min

Accessory work:

weighted sit ups 4x15

Cooldown:

row

WoD workout details:

Datum:

18-07-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

functional warm up

WOD:

  • 28-21-15-9
  • snatches 40/30kg
  • cal row
  • timecap 12min

Accessory work:

weighted sit ups 4x15

Cooldown:

row

WoD workout details:

Datum:

18-07-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

functional warm up

WOD:

  • 28-21-15-9
  • snatches 40/30kg
  • cal row
  • timecap 12min

Accessory work:

weighted sit ups 4x15

Cooldown:

row

WoD workout details:

Datum:

18-07-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

functional warm up

WOD:

  • 28-21-15-9
  • snatches 40/30kg
  • cal row
  • timecap 12min

Accessory work:

weighted sit ups 4x15

Cooldown:

row

WoD workout details:

Datum:

18-07-2019

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

functional warm up

Let's talk about:

transition from fun to wod

Skill:

row, muscle snatch

WOD:

  • 21-15-9
  • muscle snatch 30/20kg
  • cal row

Cooldown:

row

Fundamentals workout details:

Datum:

18-07-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

functional warm up

WOD:

  • 28-21-15-9
  • snatches 40/30kg
  • cal row
  • timecap 12min

Accessory work:

weighted sit ups 4x15

Cooldown:

row

WoD workout details:

Datum:

18-07-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

18-07-2019

Tijd:

tot


WoD | Fight gone bad

Warm-up:

functional warm up

Strength:

landmine row 4x12

WOD:

  • 3 rounds
  • 1min wallballs 9/6kg
  • 1min sumo deadlift high pulls 35/25kg
  • 1min box jumps
  • 1min push press
  • 1min cal row
  • 1min rest

Cooldown:

row

WoD workout details:

Datum:

19-07-2019

Tijd:

07:15 tot 08:15


WoD | Fight gone bad

Warm-up:

functional warm up

Strength:

landmine row 4x12

WOD:

  • 3 rounds
  • 1min wallballs 9/6kg
  • 1min sumo deadlift high pulls 35/25kg
  • 1min box jumps
  • 1min push press
  • 1min cal row
  • 1min rest

Cooldown:

row

WoD workout details:

Datum:

19-07-2019

Tijd:

09:15 tot 10:15


WoD | Fight gone bad

Warm-up:

functional warm up

Strength:

landmine row 4x12

WOD:

  • 3 rounds
  • 1min wallballs 9/6kg
  • 1min sumo deadlift high pulls 35/25kg
  • 1min box jumps
  • 1min push press
  • 1min cal row
  • 1min rest

Cooldown:

row

WoD workout details:

Datum:

19-07-2019

Tijd:

12:00 tot 13:00


WoD | Fight gone bad

Warm-up:

functional warm up

Strength:

landmine row 4x12

WOD:

  • 3 rounds
  • 1min wallballs 9/6kg
  • 1min sumo deadlift high pulls 35/25kg
  • 1min box jumps
  • 1min push press
  • 1min cal row
  • 1min rest

Cooldown:

row

WoD workout details:

Datum:

19-07-2019

Tijd:

16:30 tot 17:30


WoD | Fight gone bad

Warm-up:

functional warm up

Strength:

landmine row 4x12

WOD:

  • 3 rounds
  • 1min wallballs 9/6kg
  • 1min sumo deadlift high pulls 35/25kg
  • 1min box jumps
  • 1min push press
  • 1min cal row
  • 1min rest

Cooldown:

row

WoD workout details:

Datum:

19-07-2019

Tijd:

17:30 tot 18:30


Fundamentals | Fight gone bad

Warm-up:

functional warm up

Let's talk about:

benchmarks

Skill:

wallball, sumo deadlift high pull, box jump, push press, row

WOD:

  • 3 rounds
  • 1min wallballs 6/4kg
  • 1min sumo deadlift high pulls 20/15kg
  • 1min box jumps
  • 1min push press
  • 1min cal row
  • 1min rest

Cooldown:

row

Fundamentals workout details:

Datum:

19-07-2019

Tijd:

18:30 tot 19:30


Powerlifting workout details:

Datum:

19-07-2019

Tijd:

19:30 tot 20:30


workout details:

Datum:

19-07-2019

Tijd:

tot


WoD workout details:

Datum:

20-07-2019

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

20-07-2019

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

20-07-2019

Tijd:

11:15 tot 12:15


workout details:

Datum:

20-07-2019

Tijd:

tot


WoD workout details:

Datum:

21-07-2019

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

21-07-2019

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

21-07-2019

Tijd:

11:15 tot 12:15


Mobility workout details:

Datum:

21-07-2019

Tijd:

12:15 tot 13:15


workout details:

Datum:

21-07-2019

Tijd:

tot


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