CrossFit Bink 36 Rooster

WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • amrap 22min
  • 22 double unders
  • 22 medball to shoulder squat cleans 12/9kg
  • 22 double unders
  • 22 toes to bar
  • 22 double unders
  • 22 push ups

Cooldown:

WoD workout details:

Datum:

10-08-2020

Tijd:

07:15 tot 08:00


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • amrap 22min
  • 22 double unders
  • 22 medball to shoulder squat cleans 12/9kg
  • 22 double unders
  • 22 toes to bar
  • 22 double unders
  • 22 push ups

Cooldown:

WoD workout details:

Datum:

10-08-2020

Tijd:

09:15 tot 10:00


OpenGym workout details:

Datum:

10-08-2020

Tijd:

10:15 tot 11:45


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • amrap 22min
  • 22 double unders
  • 22 medball to shoulder squat cleans 12/9kg
  • 22 double unders
  • 22 toes to bar
  • 22 double unders
  • 22 push ups

Cooldown:

WoD workout details:

Datum:

10-08-2020

Tijd:

12:00 tot 12:45


OpenGym workout details:

Datum:

10-08-2020

Tijd:

13:00 tot 15:00


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • amrap 22min
  • 22 double unders
  • 22 medball to shoulder squat cleans 12/9kg
  • 22 double unders
  • 22 toes to bar
  • 22 double unders
  • 22 push ups

Cooldown:

WoD workout details:

Datum:

10-08-2020

Tijd:

15:30 tot 16:15


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • amrap 22min
  • 22 double unders
  • 22 medball to shoulder squat cleans 12/9kg
  • 22 double unders
  • 22 toes to bar
  • 22 double unders
  • 22 push ups

Cooldown:

WoD workout details:

Datum:

10-08-2020

Tijd:

16:30 tot 17:15


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • amrap 22min
  • 22 double unders
  • 22 medball to shoulder squat cleans 12/9kg
  • 22 double unders
  • 22 toes to bar
  • 22 double unders
  • 22 push ups

Cooldown:

WoD workout details:

Datum:

10-08-2020

Tijd:

17:30 tot 18:15


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • amrap 22min
  • 22 double unders
  • 22 medball to shoulder squat cleans 12/9kg
  • 22 double unders
  • 22 toes to bar
  • 22 double unders
  • 22 push ups

Cooldown:

WoD workout details:

Datum:

10-08-2020

Tijd:

18:30 tot 19:15


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

Skill:

all wod movements

WOD:

  • amrap 18min
  • 18 double under (attempts)
  • 18 medball to shoulder squat cleans 9/6kg
  • 18 double under (attempts)
  • 18 knee raises
  • 18 double under (attempts)
  • 18 (knee) push ups

Cooldown:

Fundamentals workout details:

Datum:

10-08-2020

Tijd:

19:30 tot 20:15


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • amrap 22min
  • 22 double unders
  • 22 medball to shoulder squat cleans 12/9kg
  • 22 double unders
  • 22 toes to bar
  • 22 double unders
  • 22 push ups

Cooldown:

WoD workout details:

Datum:

10-08-2020

Tijd:

20:30 tot 21:15


workout details:

Datum:

10-08-2020

Tijd:

tot


WoD

Warm-up:

functional warm up

Strength:

15min complex [2x power snatch + 1 hang power snatch + 1 OHS]

WOD:

  • 21-15-9
  • overhead squats 40/30kg
  • box jumps
  • timecap 5min
  • 5min rest
  • 21-15-9
  • snatches 40/30kg
  • burpees (not over the bar)
  • timecap 5min

Cooldown:

WoD workout details:

Datum:

11-08-2020

Tijd:

07:15 tot 08:00


Fundamentals

Warm-up:

functional warm up

Let's talk about:

Skill:

muscle snatch, overhead squat, burpee, box jump

WOD:

  • amrap 15min
  • 10 muscle snatches 30/20kg
  • 10 burpees
  • 10 overhead squats
  • 10 box jumps

Cooldown:

Fundamentals workout details:

Datum:

11-08-2020

Tijd:

08:15 tot 09:00


WoD

Warm-up:

functional warm up

Strength:

15min complex [2x power snatch + 1 hang power snatch + 1 OHS]

WOD:

  • 21-15-9
  • overhead squats 40/30kg
  • box jumps
  • timecap 5min
  • 5min rest
  • 21-15-9
  • snatches 40/30kg
  • burpees (not over the bar)
  • timecap 5min

Cooldown:

WoD workout details:

Datum:

11-08-2020

Tijd:

09:15 tot 10:00


WoD

Warm-up:

functional warm up

Strength:

15min complex [2x power snatch + 1 hang power snatch + 1 OHS]

WOD:

  • 21-15-9
  • overhead squats 40/30kg
  • box jumps
  • timecap 5min
  • 5min rest
  • 21-15-9
  • snatches 40/30kg
  • burpees (not over the bar)
  • timecap 5min

Cooldown:

WoD workout details:

Datum:

11-08-2020

Tijd:

12:00 tot 12:45


WoD

Warm-up:

functional warm up

Strength:

15min complex [2x power snatch + 1 hang power snatch + 1 OHS]

WOD:

  • 21-15-9
  • overhead squats 40/30kg
  • box jumps
  • timecap 5min
  • 5min rest
  • 21-15-9
  • snatches 40/30kg
  • burpees (not over the bar)
  • timecap 5min

Cooldown:

WoD workout details:

Datum:

11-08-2020

Tijd:

15:30 tot 16:15


Fundamentals

Warm-up:

functional warm up

Let's talk about:

Skill:

muscle snatch, overhead squat, burpee, box jump

WOD:

  • amrap 15min
  • 10 muscle snatches 30/20kg
  • 10 burpees
  • 10 overhead squats
  • 10 box jumps

Cooldown:

Fundamentals workout details:

Datum:

11-08-2020

Tijd:

16:30 tot 17:15


Oly Lifting workout details:

Datum:

11-08-2020

Tijd:

17:30 tot 18:15


Oly Lifting workout details:

Datum:

11-08-2020

Tijd:

18:30 tot 19:15


WoD

Warm-up:

functional warm up

Strength:

15min complex [2x power snatch + 1 hang power snatch + 1 OHS]

WOD:

  • 21-15-9
  • overhead squats 40/30kg
  • box jumps
  • timecap 5min
  • 5min rest
  • 21-15-9
  • snatches 40/30kg
  • burpees (not over the bar)
  • timecap 5min

Cooldown:

WoD workout details:

Datum:

11-08-2020

Tijd:

19:30 tot 20:15


WoD

Warm-up:

functional warm up

Strength:

15min complex [2x power snatch + 1 hang power snatch + 1 OHS]

WOD:

  • 21-15-9
  • overhead squats 40/30kg
  • box jumps
  • timecap 5min
  • 5min rest
  • 21-15-9
  • snatches 40/30kg
  • burpees (not over the bar)
  • timecap 5min

Cooldown:

WoD workout details:

Datum:

11-08-2020

Tijd:

20:30 tot 21:15


workout details:

Datum:

11-08-2020

Tijd:

tot


WoD

Warm-up:

barbell warm up

WOD:

  • amrap 9min
  • build up DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder to overhead
  • start 30/25kg
  • add 10/5kg each round

Accessory work:

4 sets of 10 barbell windshield wipers/ rest 30"/ 20 banded goodmornings/ rest 30"

Cooldown:

WoD workout details:

Datum:

12-08-2020

Tijd:

07:15 tot 08:00


WoD

Warm-up:

barbell warm up

WOD:

  • amrap 9min
  • build up DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder to overhead
  • start 30/25kg
  • add 10/5kg each round

Accessory work:

4 sets of 10 barbell windshield wipers/ rest 30"/ 20 banded goodmornings/ rest 30"

Cooldown:

WoD workout details:

Datum:

12-08-2020

Tijd:

09:15 tot 10:00


OpenGym workout details:

Datum:

12-08-2020

Tijd:

10:15 tot 11:45


WoD

Warm-up:

barbell warm up

WOD:

  • amrap 9min
  • build up DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder to overhead
  • start 30/25kg
  • add 10/5kg each round

Accessory work:

4 sets of 10 barbell windshield wipers/ rest 30"/ 20 banded goodmornings/ rest 30"

Cooldown:

WoD workout details:

Datum:

12-08-2020

Tijd:

12:00 tot 12:45


OpenGym workout details:

Datum:

12-08-2020

Tijd:

13:00 tot 15:00


WoD

Warm-up:

barbell warm up

WOD:

  • amrap 9min
  • build up DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder to overhead
  • start 30/25kg
  • add 10/5kg each round

Accessory work:

4 sets of 10 barbell windshield wipers/ rest 30"/ 20 banded goodmornings/ rest 30"

Cooldown:

WoD workout details:

Datum:

12-08-2020

Tijd:

15:30 tot 16:15


WoD

Warm-up:

barbell warm up

WOD:

  • amrap 9min
  • build up DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder to overhead
  • start 30/25kg
  • add 10/5kg each round

Accessory work:

4 sets of 10 barbell windshield wipers/ rest 30"/ 20 banded goodmornings/ rest 30"

Cooldown:

WoD workout details:

Datum:

12-08-2020

Tijd:

16:30 tot 17:15


Fundamentals

Warm-up:

barbell warm up

Let's talk about:

Skill:

deadlift, hang muscle clean, push press

WOD:

  • amrap 9min DT
  • 12 deadlifts 30/25kg
  • 9 hang muscle cleans
  • 6 push presses

Cooldown:

Fundamentals workout details:

Datum:

12-08-2020

Tijd:

17:30 tot 18:15


WoD

Warm-up:

barbell warm up

WOD:

  • amrap 9min
  • build up DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder to overhead
  • start 30/25kg
  • add 10/5kg each round

Accessory work:

4 sets of 10 barbell windshield wipers/ rest 30"/ 20 banded goodmornings/ rest 30"

Cooldown:

WoD workout details:

Datum:

12-08-2020

Tijd:

18:30 tot 19:15


WoD

Warm-up:

barbell warm up

WOD:

  • amrap 9min
  • build up DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder to overhead
  • start 30/25kg
  • add 10/5kg each round

Accessory work:

4 sets of 10 barbell windshield wipers/ rest 30"/ 20 banded goodmornings/ rest 30"

Cooldown:

WoD workout details:

Datum:

12-08-2020

Tijd:

19:30 tot 20:15


WoD

Warm-up:

barbell warm up

WOD:

  • amrap 9min
  • build up DT
  • 12 deadlifts
  • 9 hang power cleans
  • 6 shoulder to overhead
  • start 30/25kg
  • add 10/5kg each round

Accessory work:

4 sets of 10 barbell windshield wipers/ rest 30"/ 20 banded goodmornings/ rest 30"

Cooldown:

WoD workout details:

Datum:

12-08-2020

Tijd:

20:30 tot 21:15


workout details:

Datum:

12-08-2020

Tijd:

tot


WoD

Warm-up:

functional warm up

WOD:

  • emom 15min
  • min 1 - strict pull ups
  • min 2 - jumping lunges
  • min 3 - (ring) dips

Accessory work:

4 sets of 8/8 shrimp squats/ rest 60"/ 20 banded hamstring curls

Cooldown:

WoD workout details:

Datum:

13-08-2020

Tijd:

07:15 tot 08:00


Fundamentals

Warm-up:

functional warm up

Let's talk about:

Skill:

ring row, jumping lunges, dips

WOD:

  • emom 15min
  • min 1 - ring rows
  • min 2 - jumping lunges
  • min 3 - dips

Cooldown:

Fundamentals workout details:

Datum:

13-08-2020

Tijd:

08:15 tot 09:00


WoD

Warm-up:

functional warm up

WOD:

  • emom 15min
  • min 1 - strict pull ups
  • min 2 - jumping lunges
  • min 3 - (ring) dips

Accessory work:

4 sets of 8/8 shrimp squats/ rest 60"/ 20 banded hamstring curls

Cooldown:

WoD workout details:

Datum:

13-08-2020

Tijd:

09:15 tot 10:00


WoD

Warm-up:

functional warm up

WOD:

  • emom 15min
  • min 1 - strict pull ups
  • min 2 - jumping lunges
  • min 3 - (ring) dips

Accessory work:

4 sets of 8/8 shrimp squats/ rest 60"/ 20 banded hamstring curls

Cooldown:

WoD workout details:

Datum:

13-08-2020

Tijd:

12:00 tot 12:45


WoD

Warm-up:

functional warm up

WOD:

  • emom 15min
  • min 1 - strict pull ups
  • min 2 - jumping lunges
  • min 3 - (ring) dips

Accessory work:

4 sets of 8/8 shrimp squats/ rest 60"/ 20 banded hamstring curls

Cooldown:

WoD workout details:

Datum:

13-08-2020

Tijd:

15:30 tot 16:15


WoD

Warm-up:

functional warm up

WOD:

  • emom 15min
  • min 1 - strict pull ups
  • min 2 - jumping lunges
  • min 3 - (ring) dips

Accessory work:

4 sets of 8/8 shrimp squats/ rest 60"/ 20 banded hamstring curls

Cooldown:

WoD workout details:

Datum:

13-08-2020

Tijd:

16:30 tot 17:15


Oly Lifting workout details:

Datum:

13-08-2020

Tijd:

17:30 tot 18:15


Oly Lifting workout details:

Datum:

13-08-2020

Tijd:

18:30 tot 19:15


Fundamentals

Warm-up:

functional warm up

Let's talk about:

Skill:

ring row, jumping lunges, dips

WOD:

  • emom 15min
  • min 1 - ring rows
  • min 2 - jumping lunges
  • min 3 - dips

Cooldown:

Fundamentals workout details:

Datum:

13-08-2020

Tijd:

19:30 tot 20:15


WoD

Warm-up:

functional warm up

WOD:

  • emom 15min
  • min 1 - strict pull ups
  • min 2 - jumping lunges
  • min 3 - (ring) dips

Accessory work:

4 sets of 8/8 shrimp squats/ rest 60"/ 20 banded hamstring curls

Cooldown:

WoD workout details:

Datum:

13-08-2020

Tijd:

20:30 tot 21:15


workout details:

Datum:

13-08-2020

Tijd:

tot


WoD workout details:

Datum:

14-08-2020

Tijd:

07:15 tot 08:00


WoD workout details:

Datum:

14-08-2020

Tijd:

09:15 tot 10:00


WoD workout details:

Datum:

14-08-2020

Tijd:

12:00 tot 12:45


OpenGym workout details:

Datum:

14-08-2020

Tijd:

13:00 tot 15:00


WoD workout details:

Datum:

14-08-2020

Tijd:

15:30 tot 16:15


WoD workout details:

Datum:

14-08-2020

Tijd:

16:30 tot 17:15


WoD workout details:

Datum:

14-08-2020

Tijd:

17:30 tot 18:15


Fundamentals workout details:

Datum:

14-08-2020

Tijd:

18:30 tot 19:15


FunctionalBodyBuilding workout details:

Datum:

14-08-2020

Tijd:

19:30 tot 20:15


workout details:

Datum:

14-08-2020

Tijd:

tot


Oly Lifting workout details:

Datum:

15-08-2020

Tijd:

09:15 tot 10:00


Oly Lifting workout details:

Datum:

15-08-2020

Tijd:

10:15 tot 11:00


Fundamentals workout details:

Datum:

15-08-2020

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

15-08-2020

Tijd:

12:15 tot 14:00


workout details:

Datum:

15-08-2020

Tijd:

tot


WoD workout details:

Datum:

16-08-2020

Tijd:

09:15 tot 10:00


WoD workout details:

Datum:

16-08-2020

Tijd:

10:15 tot 11:00


Basic Oly Lifting workout details:

Datum:

16-08-2020

Tijd:

11:15 tot 12:00


Basic Oly Lifting workout details:

Datum:

16-08-2020

Tijd:

12:15 tot 13:00


workout details:

Datum:

16-08-2020

Tijd:

tot


Be the best you can be

Training inside & outside at the box is ON! In addition, check our YouTube channel for the homewods, and our instagram/ facebook for the running wods

DONDERDAG ONLINE CF YOGA @ 20u15 (KLIK HIER)