CrossFit Bink 36 Rooster

WoD

Warm-up:

Strength:

bench press: emom 10min: 2 reps @80-90%

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope double unders

Cooldown:

WoD workout details:

Datum:

17-03-2025

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

bench press: emom 10min: 2 reps @80-90%

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope double unders

Cooldown:

WoD workout details:

Datum:

17-03-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

17-03-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

bench press: emom 10min: 2 reps @80-90%

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope double unders

Cooldown:

WoD workout details:

Datum:

17-03-2025

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

17-03-2025

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

bench press: emom 10min: 2 reps @80-90%

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope double unders

Cooldown:

WoD workout details:

Datum:

17-03-2025

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

bench press: emom 10min: 2 reps @80-90%

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope double unders

Cooldown:

WoD workout details:

Datum:

17-03-2025

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

bench press: emom 10min: 2 reps @80-90%

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope double unders

Cooldown:

WoD workout details:

Datum:

17-03-2025

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

bench press: emom 10min: 2 reps @80-90%

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope double unders

Cooldown:

WoD workout details:

Datum:

17-03-2025

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

rest days

Skill:

shuttle run, fat rope single under

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope single unders

Cooldown:

Fundamentals workout details:

Datum:

17-03-2025

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Strength:

bench press: emom 10min: 2 reps @80-90%

WOD:

  • amrap 13min
  • 10 shuttle runs
  • 30 fat rope double unders

Cooldown:

WoD workout details:

Datum:

17-03-2025

Tijd:

20:30 tot 21:30


workout details:

Datum:

17-03-2025

Tijd:

tot


WoD

Warm-up:

WOD:

  • 4 rounds
  • 1000m run
  • 30 toes to rings
  • 500/450m row
  • timecap 40min

Cooldown:

WoD workout details:

Datum:

18-03-2025

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

energy systems

Skill:

run, row, toes to ring

WOD:

  • amrap 20min
  • 400m run
  • 15 toes to rings
  • 500/450m row

Cooldown:

Fundamentals workout details:

Datum:

18-03-2025

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • 4 rounds
  • 1000m run
  • 30 toes to rings
  • 500/450m row
  • timecap 40min

Cooldown:

WoD workout details:

Datum:

18-03-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

18-03-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • 4 rounds
  • 1000m run
  • 30 toes to rings
  • 500/450m row
  • timecap 40min

Cooldown:

WoD workout details:

Datum:

18-03-2025

Tijd:

12:00 tot 13:00


Fundamentals

Warm-up:

Let's talk about:

energy systems

Skill:

run, row, toes to ring

WOD:

  • amrap 20min
  • 400m run
  • 15 toes to rings
  • 500/450m row

Cooldown:

Fundamentals workout details:

Datum:

18-03-2025

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • 4 rounds
  • 1000m run
  • 30 toes to rings
  • 500/450m row
  • timecap 40min

Cooldown:

WoD workout details:

Datum:

18-03-2025

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • 4 rounds
  • 1000m run
  • 30 toes to rings
  • 500/450m row
  • timecap 40min

Cooldown:

WoD workout details:

Datum:

18-03-2025

Tijd:

18:30 tot 19:30


WoD

Warm-up:

WOD:

  • 4 rounds
  • 1000m run
  • 30 toes to rings
  • 500/450m row
  • timecap 40min

Cooldown:

WoD workout details:

Datum:

18-03-2025

Tijd:

19:30 tot 20:30


WoD

Warm-up:

WOD:

  • 4 rounds
  • 1000m run
  • 30 toes to rings
  • 500/450m row
  • timecap 40min

Cooldown:

WoD workout details:

Datum:

18-03-2025

Tijd:

20:30 tot 21:30


workout details:

Datum:

18-03-2025

Tijd:

tot


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches @80-90% (singles)

WOD:

  • 3 rounds
  • amrap 4min/rest 2min
  • 8 db deadlifts 2x 32.5/22.5kg
  • 8 burpees over the double db
  • 16 crossovers

Cooldown:

WoD workout details:

Datum:

19-03-2025

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches @80-90% (singles)

WOD:

  • 3 rounds
  • amrap 4min/rest 2min
  • 8 db deadlifts 2x 32.5/22.5kg
  • 8 burpees over the double db
  • 16 crossovers

Cooldown:

WoD workout details:

Datum:

19-03-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

19-03-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches @80-90% (singles)

WOD:

  • 3 rounds
  • amrap 4min/rest 2min
  • 8 db deadlifts 2x 32.5/22.5kg
  • 8 burpees over the double db
  • 16 crossovers

Cooldown:

WoD workout details:

Datum:

19-03-2025

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

19-03-2025

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches @80-90% (singles)

WOD:

  • 3 rounds
  • amrap 4min/rest 2min
  • 8 db deadlifts 2x 32.5/22.5kg
  • 8 burpees over the double db
  • 16 crossovers

Cooldown:

WoD workout details:

Datum:

19-03-2025

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches @80-90% (singles)

WOD:

  • 3 rounds
  • amrap 4min/rest 2min
  • 8 db deadlifts 2x 32.5/22.5kg
  • 8 burpees over the double db
  • 16 crossovers

Cooldown:

WoD workout details:

Datum:

19-03-2025

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

high intensity

Skill:

dumbbell (db) deadlift, burpee over the db, single under, crossover

WOD:

  • amrap 12min
  • 8 db deadlifts 2x 15/10kg
  • 8 burpees over the double db
  • 24 single unders

Cooldown:

Fundamentals workout details:

Datum:

19-03-2025

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches @80-90% (singles)

WOD:

  • 3 rounds
  • amrap 4min/rest 2min
  • 8 db deadlifts 2x 32.5/22.5kg
  • 8 burpees over the double db
  • 16 crossovers

Cooldown:

WoD workout details:

Datum:

19-03-2025

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches @80-90% (singles)

WOD:

  • 3 rounds
  • amrap 4min/rest 2min
  • 8 db deadlifts 2x 32.5/22.5kg
  • 8 burpees over the double db
  • 16 crossovers

Cooldown:

WoD workout details:

Datum:

19-03-2025

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches @80-90% (singles)

WOD:

  • 3 rounds
  • amrap 4min/rest 2min
  • 8 db deadlifts 2x 32.5/22.5kg
  • 8 burpees over the double db
  • 16 crossovers

Cooldown:

WoD workout details:

Datum:

19-03-2025

Tijd:

20:30 tot 21:30


workout details:

Datum:

19-03-2025

Tijd:

tot


WoD

Warm-up:

WOD:

  • amrap 7min
  • 2-4-6-8-etc.
  • front squat 60/42.5kg
  • chest to bar
  • -- into --
  • amrap 7min
  • 2-4-6-8-etc.
  • shoulder to overhead 60/42.5kg
  • sumo deadlift high pull

Accessory work:

3 sets of 20 alt. db bench press/ 20 banded bent over rows

Cooldown:

WoD workout details:

Datum:

20-03-2025

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

our Basic OLY classes

Skill:

front squat, push press, jumping pull up

WOD:

  • amrap 14min
  • 6 front squats 30/20kg
  • 6 jumping pull ups
  • 6 push press

Cooldown:

Fundamentals workout details:

Datum:

20-03-2025

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • amrap 7min
  • 2-4-6-8-etc.
  • front squat 60/42.5kg
  • chest to bar
  • -- into --
  • amrap 7min
  • 2-4-6-8-etc.
  • shoulder to overhead 60/42.5kg
  • sumo deadlift high pull

Accessory work:

3 sets of 20 alt. db bench press/ 20 banded bent over rows

Cooldown:

WoD workout details:

Datum:

20-03-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

20-03-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • amrap 7min
  • 2-4-6-8-etc.
  • front squat 60/42.5kg
  • chest to bar
  • -- into --
  • amrap 7min
  • 2-4-6-8-etc.
  • shoulder to overhead 60/42.5kg
  • sumo deadlift high pull

Accessory work:

3 sets of 20 alt. db bench press/ 20 banded bent over rows

Cooldown:

WoD workout details:

Datum:

20-03-2025

Tijd:

12:00 tot 13:00


WoD

Warm-up:

WOD:

  • amrap 7min
  • 2-4-6-8-etc.
  • front squat 60/42.5kg
  • chest to bar
  • -- into --
  • amrap 7min
  • 2-4-6-8-etc.
  • shoulder to overhead 60/42.5kg
  • sumo deadlift high pull

Accessory work:

3 sets of 20 alt. db bench press/ 20 banded bent over rows

Cooldown:

WoD workout details:

Datum:

20-03-2025

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • amrap 7min
  • 2-4-6-8-etc.
  • front squat 60/42.5kg
  • chest to bar
  • -- into --
  • amrap 7min
  • 2-4-6-8-etc.
  • shoulder to overhead 60/42.5kg
  • sumo deadlift high pull

Accessory work:

3 sets of 20 alt. db bench press/ 20 banded bent over rows

Cooldown:

WoD workout details:

Datum:

20-03-2025

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • amrap 7min
  • 2-4-6-8-etc.
  • front squat 60/42.5kg
  • chest to bar
  • -- into --
  • amrap 7min
  • 2-4-6-8-etc.
  • shoulder to overhead 60/42.5kg
  • sumo deadlift high pull

Accessory work:

3 sets of 20 alt. db bench press/ 20 banded bent over rows

Cooldown:

WoD workout details:

Datum:

20-03-2025

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

our Basic OLY classes

Skill:

front squat, push press, jumping pull up

WOD:

  • amrap 14min
  • 6 front squats 30/20kg
  • 6 jumping pull ups
  • 6 push press

Cooldown:

Fundamentals workout details:

Datum:

20-03-2025

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • amrap 7min
  • 2-4-6-8-etc.
  • front squat 60/42.5kg
  • chest to bar
  • -- into --
  • amrap 7min
  • 2-4-6-8-etc.
  • shoulder to overhead 60/42.5kg
  • sumo deadlift high pull

Accessory work:

3 sets of 20 alt. db bench press/ 20 banded bent over rows

Cooldown:

WoD workout details:

Datum:

20-03-2025

Tijd:

20:30 tot 21:30


workout details:

Datum:

20-03-2025

Tijd:

tot


WoD

Warm-up:

WOD:

  • amrap 40min
  • 4 rounds
  • 20 db clean and jerk
  • 200m run
  • rest 2min
  • 2 rounds
  • 30 db thrusters
  • 400m run
  • rest 2min
  • 1 round
  • 60 db snatches
  • 800m run
  • rest 2min
  • all db movements with 1 db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

21-03-2025

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • amrap 40min
  • 4 rounds
  • 20 db clean and jerk
  • 200m run
  • rest 2min
  • 2 rounds
  • 30 db thrusters
  • 400m run
  • rest 2min
  • 1 round
  • 60 db snatches
  • 800m run
  • rest 2min
  • all db movements with 1 db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

21-03-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

21-03-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • amrap 40min
  • 4 rounds
  • 20 db clean and jerk
  • 200m run
  • rest 2min
  • 2 rounds
  • 30 db thrusters
  • 400m run
  • rest 2min
  • 1 round
  • 60 db snatches
  • 800m run
  • rest 2min
  • all db movements with 1 db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

21-03-2025

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

21-03-2025

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • amrap 40min
  • 4 rounds
  • 20 db clean and jerk
  • 200m run
  • rest 2min
  • 2 rounds
  • 30 db thrusters
  • 400m run
  • rest 2min
  • 1 round
  • 60 db snatches
  • 800m run
  • rest 2min
  • all db movements with 1 db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

21-03-2025

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • amrap 40min
  • 4 rounds
  • 20 db clean and jerk
  • 200m run
  • rest 2min
  • 2 rounds
  • 30 db thrusters
  • 400m run
  • rest 2min
  • 1 round
  • 60 db snatches
  • 800m run
  • rest 2min
  • all db movements with 1 db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

21-03-2025

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • amrap 40min
  • 4 rounds
  • 20 db clean and jerk
  • 200m run
  • rest 2min
  • 2 rounds
  • 30 db thrusters
  • 400m run
  • rest 2min
  • 1 round
  • 60 db snatches
  • 800m run
  • rest 2min
  • all db movements with 1 db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

21-03-2025

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

all movements

WOD:

  • amrap 20min
  • 10 db cleans
  • 200m run
  • 10 db thrusters
  • 200m run
  • 10 db snatches
  • 200m run
  • all movements with 1 db 15/10kg

Cooldown:

Fundamentals workout details:

Datum:

21-03-2025

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • amrap 40min
  • 4 rounds
  • 20 db clean and jerk
  • 200m run
  • rest 2min
  • 2 rounds
  • 30 db thrusters
  • 400m run
  • rest 2min
  • 1 round
  • 60 db snatches
  • 800m run
  • rest 2min
  • all db movements with 1 db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

21-03-2025

Tijd:

19:30 tot 20:30


workout details:

Datum:

21-03-2025

Tijd:

tot


workout details:

Datum:

22-03-2025

Tijd:

tot


WoD workout details:

Datum:

23-03-2025

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

23-03-2025

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

23-03-2025

Tijd:

11:15 tot 12:00


WoD workout details:

Datum:

23-03-2025

Tijd:

12:15 tot 13:15


workout details:

Datum:

23-03-2025

Tijd:

tot


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