CrossFit Bink 36 Rooster

WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • 14 min amrap
  • 11 sandbag squats 60/40kg
  • 11 toes to bar

Accessory work:

15 min to work on handstand/ handstand walk

Cooldown:

mobility

WoD workout details:

Datum:

20-05-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • 14 min amrap
  • 11 sandbag squats 60/40kg
  • 11 toes to bar

Accessory work:

15 min to work on handstand/ handstand walk

Cooldown:

mobility

WoD workout details:

Datum:

20-05-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • 14 min amrap
  • 11 sandbag squats 60/40kg
  • 11 toes to bar

Accessory work:

15 min to work on handstand/ handstand walk

Cooldown:

mobility

WoD workout details:

Datum:

20-05-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • 14 min amrap
  • 11 sandbag squats 60/40kg
  • 11 toes to bar

Accessory work:

15 min to work on handstand/ handstand walk

Cooldown:

mobility

WoD workout details:

Datum:

20-05-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • 14 min amrap
  • 11 sandbag squats 60/40kg
  • 11 toes to bar

Accessory work:

15 min to work on handstand/ handstand walk

Cooldown:

mobility

WoD workout details:

Datum:

20-05-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • 14 min amrap
  • 11 sandbag squats 60/40kg
  • 11 toes to bar

Accessory work:

15 min to work on handstand/ handstand walk

Cooldown:

mobility

WoD workout details:

Datum:

20-05-2019

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

core to extremity

Skill:

sandbag squat, knees to elbow/chest

WOD:

  • 14 min amrap
  • 11 sandbag squats 40/30kg
  • 11 knees to elbow/chest

Cooldown:

mobility

Fundamentals workout details:

Datum:

20-05-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

gymnastics warm up

Skill:

toes to bar

WOD:

  • 14 min amrap
  • 11 sandbag squats 60/40kg
  • 11 toes to bar

Accessory work:

15 min to work on handstand/ handstand walk

Cooldown:

mobility

WoD workout details:

Datum:

20-05-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

20-05-2019

Tijd:

tot


WoD | Redo 01-02-2019

Warm-up:

functional warm up

Strength:

build up to 5 heavy pull ups / 5 heavy ring dips

WOD:

  • for time
  • 100/80 cal row
  • 60 dumbbell snatches 22.5/15kg
  • 40 burpees over the erg
  • timecap 10min

Cooldown:

row

WoD workout details:

Datum:

21-05-2019

Tijd:

07:15 tot 08:15


Fundamentals | Redo 01-02-2019

Warm-up:

functional warm up

Let's talk about:

why will the coach stop you

Skill:

row, dumbbell snatch, burpee over the erg

WOD:

  • for time
  • 80/60 cal row
  • 40 dumbbell snatches 15/10kg
  • 20 burpees over the erg

Cooldown:

row

Fundamentals workout details:

Datum:

21-05-2019

Tijd:

08:15 tot 09:15


WoD | Redo 01-02-2019

Warm-up:

functional warm up

Strength:

build up to 5 heavy pull ups / 5 heavy ring dips

WOD:

  • for time
  • 100/80 cal row
  • 60 dumbbell snatches 22.5/15kg
  • 40 burpees over the erg
  • timecap 10min

Cooldown:

row

WoD workout details:

Datum:

21-05-2019

Tijd:

09:15 tot 10:15


WoD | Redo 01-02-2019

Warm-up:

functional warm up

Strength:

build up to 5 heavy pull ups / 5 heavy ring dips

WOD:

  • for time
  • 100/80 cal row
  • 60 dumbbell snatches 22.5/15kg
  • 40 burpees over the erg
  • timecap 10min

Cooldown:

row

WoD workout details:

Datum:

21-05-2019

Tijd:

12:00 tot 13:00


Fundamentals | Redo 01-02-2019

Warm-up:

functional warm up

Let's talk about:

why will the coach stop you

Skill:

row, dumbbell snatch, burpee over the erg

WOD:

  • for time
  • 80/60 cal row
  • 40 dumbbell snatches 15/10kg
  • 20 burpees over the erg

Cooldown:

row

Fundamentals workout details:

Datum:

21-05-2019

Tijd:

16:30 tot 17:30


WoD | Redo 01-02-2019

Warm-up:

functional warm up

Strength:

build up to 5 heavy pull ups / 5 heavy ring dips

WOD:

  • for time
  • 100/80 cal row
  • 60 dumbbell snatches 22.5/15kg
  • 40 burpees over the erg
  • timecap 10min

Cooldown:

row

WoD workout details:

Datum:

21-05-2019

Tijd:

17:30 tot 18:30


WoD | Redo 01-02-2019

Warm-up:

functional warm up

Strength:

build up to 5 heavy pull ups / 5 heavy ring dips

WOD:

  • for time
  • 100/80 cal row
  • 60 dumbbell snatches 22.5/15kg
  • 40 burpees over the erg
  • timecap 10min

Cooldown:

row

WoD workout details:

Datum:

21-05-2019

Tijd:

18:30 tot 19:30


WoD | Redo 01-02-2019

Warm-up:

functional warm up

Strength:

build up to 5 heavy pull ups / 5 heavy ring dips

WOD:

  • for time
  • 100/80 cal row
  • 60 dumbbell snatches 22.5/15kg
  • 40 burpees over the erg
  • timecap 10min

Cooldown:

row

WoD workout details:

Datum:

21-05-2019

Tijd:

19:30 tot 20:30


WoD | Redo 01-02-2019

Warm-up:

functional warm up

Strength:

build up to 5 heavy pull ups / 5 heavy ring dips

WOD:

  • for time
  • 100/80 cal row
  • 60 dumbbell snatches 22.5/15kg
  • 40 burpees over the erg
  • timecap 10min

Cooldown:

row

WoD workout details:

Datum:

21-05-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

21-05-2019

Tijd:

tot


WoD

Warm-up:

barbell warm up

WOD:

  • for time
  • 100 front squats 40/30kg
  • 100 deadlifts
  • 100 bent over row
  • 100 push presses
  • 100 sumo deadlift high pull
  • divide as you want
  • timecap 24 min

Cooldown:

hang

WoD workout details:

Datum:

22-05-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

barbell warm up

WOD:

  • for time
  • 100 front squats 40/30kg
  • 100 deadlifts
  • 100 bent over row
  • 100 push presses
  • 100 sumo deadlift high pull
  • divide as you want
  • timecap 24 min

Cooldown:

hang

WoD workout details:

Datum:

22-05-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

barbell warm up

WOD:

  • for time
  • 100 front squats 40/30kg
  • 100 deadlifts
  • 100 bent over row
  • 100 push presses
  • 100 sumo deadlift high pull
  • divide as you want
  • timecap 24 min

Cooldown:

hang

WoD workout details:

Datum:

22-05-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

barbell warm up

WOD:

  • for time
  • 100 front squats 40/30kg
  • 100 deadlifts
  • 100 bent over row
  • 100 push presses
  • 100 sumo deadlift high pull
  • divide as you want
  • timecap 24 min

Cooldown:

hang

WoD workout details:

Datum:

22-05-2019

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

barbell warm up

Let's talk about:

leave your ego at the door

Skill:

front squat, deadlift, bent over row, sumo deadlift high pull

WOD:

  • for time
  • 50 front squats 30/20kg
  • 50 deadlifts
  • 50 bent over row
  • 50 push presses
  • 50 sumo deadlift high pulls
  • divide as you want
  • timecap 16min

Cooldown:

hang

Fundamentals workout details:

Datum:

22-05-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

barbell warm up

WOD:

  • for time
  • 100 front squats 40/30kg
  • 100 deadlifts
  • 100 bent over row
  • 100 push presses
  • 100 sumo deadlift high pull
  • divide as you want
  • timecap 24 min

Cooldown:

hang

WoD workout details:

Datum:

22-05-2019

Tijd:

18:30 tot 19:30


WoD

Warm-up:

barbell warm up

WOD:

  • for time
  • 100 front squats 40/30kg
  • 100 deadlifts
  • 100 bent over row
  • 100 push presses
  • 100 sumo deadlift high pull
  • divide as you want
  • timecap 24 min

Cooldown:

hang

WoD workout details:

Datum:

22-05-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

barbell warm up

WOD:

  • for time
  • 100 front squats 40/30kg
  • 100 deadlifts
  • 100 bent over row
  • 100 push presses
  • 100 sumo deadlift high pull
  • divide as you want
  • timecap 24 min

Cooldown:

hang

WoD workout details:

Datum:

22-05-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

22-05-2019

Tijd:

tot


WoD | Tabata this

Warm-up:

gymnastics warm up

WOD:

  • tabata row
  • tabata squat
  • tabata pull up
  • tabata push up
  • tabata sit up
  • rest 1min between the tabata's

Cooldown:

run

WoD workout details:

Datum:

23-05-2019

Tijd:

07:15 tot 08:15


Fundamentals | Tabata this

Warm-up:

gymnastics warm up

Let's talk about:

what is CrossFit

Skill:

row, squat, ring row, push up, sit up

WOD:

  • tabata row
  • tabata squat
  • tabata ring rows
  • tabata push ups
  • tabata sit ups
  • rest 1min between tabata's

Cooldown:

run

Fundamentals workout details:

Datum:

23-05-2019

Tijd:

08:15 tot 09:15


WoD | Tabata this

Warm-up:

gymnastics warm up

WOD:

  • tabata row
  • tabata squat
  • tabata pull up
  • tabata push up
  • tabata sit up
  • rest 1min between the tabata's

Cooldown:

run

WoD workout details:

Datum:

23-05-2019

Tijd:

09:15 tot 10:15


WoD | Tabata this

Warm-up:

gymnastics warm up

WOD:

  • tabata row
  • tabata squat
  • tabata pull up
  • tabata push up
  • tabata sit up
  • rest 1min between the tabata's

Cooldown:

run

WoD workout details:

Datum:

23-05-2019

Tijd:

12:00 tot 13:00


WoD | Tabata this

Warm-up:

gymnastics warm up

WOD:

  • tabata row
  • tabata squat
  • tabata pull up
  • tabata push up
  • tabata sit up
  • rest 1min between the tabata's

Cooldown:

run

WoD workout details:

Datum:

23-05-2019

Tijd:

16:30 tot 17:30


WoD | Tabata this

Warm-up:

gymnastics warm up

WOD:

  • tabata row
  • tabata squat
  • tabata pull up
  • tabata push up
  • tabata sit up
  • rest 1min between the tabata's

Cooldown:

run

WoD workout details:

Datum:

23-05-2019

Tijd:

17:30 tot 18:30


WoD | Tabata this

Warm-up:

gymnastics warm up

WOD:

  • tabata row
  • tabata squat
  • tabata pull up
  • tabata push up
  • tabata sit up
  • rest 1min between the tabata's

Cooldown:

run

WoD workout details:

Datum:

23-05-2019

Tijd:

18:30 tot 19:30


Fundamentals | Tabata this

Warm-up:

gymnastics warm up

Let's talk about:

what is CrossFit

Skill:

row, squat, ring row, push up, sit up

WOD:

  • tabata row
  • tabata squat
  • tabata ring rows
  • tabata push ups
  • tabata sit ups
  • rest 1min between tabata's

Cooldown:

run

Fundamentals workout details:

Datum:

23-05-2019

Tijd:

19:30 tot 20:30


WoD | Tabata this

Warm-up:

gymnastics warm up

WOD:

  • tabata row
  • tabata squat
  • tabata pull up
  • tabata push up
  • tabata sit up
  • rest 1min between the tabata's

Cooldown:

run

WoD workout details:

Datum:

23-05-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

23-05-2019

Tijd:

tot


WoD

Warm-up:

functional warm up

Strength:

15min build up squat clean, hang squat clean, split jerk

WOD:

  • for time
  • 60 burpees
  • 40 box jumps
  • 20 handstand push ups
  • timecap 8min

Cooldown:

mobility

WoD workout details:

Datum:

24-05-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

functional warm up

Strength:

15min build up squat clean, hang squat clean, split jerk

WOD:

  • for time
  • 60 burpees
  • 40 box jumps
  • 20 handstand push ups
  • timecap 8min

Cooldown:

mobility

WoD workout details:

Datum:

24-05-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

Strength:

15min build up squat clean, hang squat clean, split jerk

WOD:

  • for time
  • 60 burpees
  • 40 box jumps
  • 20 handstand push ups
  • timecap 8min

Cooldown:

mobility

WoD workout details:

Datum:

24-05-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

functional warm up

Strength:

15min build up squat clean, hang squat clean, split jerk

WOD:

  • for time
  • 60 burpees
  • 40 box jumps
  • 20 handstand push ups
  • timecap 8min

Cooldown:

mobility

WoD workout details:

Datum:

24-05-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

functional warm up

Strength:

15min build up squat clean, hang squat clean, split jerk

WOD:

  • for time
  • 60 burpees
  • 40 box jumps
  • 20 handstand push ups
  • timecap 8min

Cooldown:

mobility

WoD workout details:

Datum:

24-05-2019

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

functional warm up

Let's talk about:

transition from fundamentals to wod

Skill:

burpee, box jump, pike handstand push up

WOD:

  • for time
  • 60 burpees
  • 40 box jumps
  • 20 pike handstand push ups
  • timecap 14min

Cooldown:

mobility

Fundamentals workout details:

Datum:

24-05-2019

Tijd:

18:30 tot 19:30


Powerlifting workout details:

Datum:

24-05-2019

Tijd:

19:30 tot 20:30


workout details:

Datum:

24-05-2019

Tijd:

tot


WoD | Memorial WoD Willem - VW (CF Amsterdam)

Warm-up:

barbell warm up

WOD:

  • Buy in 500m row
  • 4 rounds
  • 14 deadlifts 100/80kg
  • 11 power cleans 80/60kg
  • 19 push jerk 60/45kg
  • 87 double unders
  • Buy out 1600m run
  • timecap 40min
  • must be performed with a single barbell

Cooldown:

run

WoD workout details:

Datum:

25-05-2019

Tijd:

09:15 tot 10:15


WoD | Memorial WoD Willem - VW (CF Amsterdam)

Warm-up:

barbell warm up

WOD:

  • Buy in 500m row
  • 4 rounds
  • 14 deadlifts 100/80kg
  • 11 power cleans 80/60kg
  • 19 push jerk 60/45kg
  • 87 double unders
  • Buy out 1600m run
  • timecap 40min
  • must be performed with a single barbell

Cooldown:

run

WoD workout details:

Datum:

25-05-2019

Tijd:

10:15 tot 11:15


Fundamentals | Memorial WoD Willem - VW (CF Amsterdam)

Warm-up:

barbell warm up

Let's talk about:

Hero WoD

Skill:

deadlift, muscle clean, push press, double under (attempt), run

WOD:

  • Buy in 500m row
  • 4 rounds
  • 14 deadlifts 30/20kg
  • 11 muscle cleans
  • 19 push press
  • 43 double under (attempts)
  • buy out 800m run
  • timecap 40min

Cooldown:

run

Fundamentals workout details:

Datum:

25-05-2019

Tijd:

11:15 tot 12:15


workout details:

Datum:

25-05-2019

Tijd:

tot


WoD workout details:

Datum:

26-05-2019

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

26-05-2019

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

26-05-2019

Tijd:

11:15 tot 12:15


Mobility workout details:

Datum:

26-05-2019

Tijd:

12:15 tot 13:15


workout details:

Datum:

26-05-2019

Tijd:

tot


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