CrossFit Bink 36 Rooster

WoD

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:

WoD workout details:

Datum:

15-04-2024

Tijd:

07:15 tot 08:15


WoD

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:

WoD workout details:

Datum:

15-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

15-04-2024

Tijd:

10:30 tot 11:45


WoD

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:

WoD workout details:

Datum:

15-04-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

15-04-2024

Tijd:

13:15 tot 15:15


WoD

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:

WoD workout details:

Datum:

15-04-2024

Tijd:

15:30 tot 16:30


WoD

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:

WoD workout details:

Datum:

15-04-2024

Tijd:

16:30 tot 17:30


WoD

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:

WoD workout details:

Datum:

15-04-2024

Tijd:

17:30 tot 18:30


WoD

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:

WoD workout details:

Datum:

15-04-2024

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

technique comes first

Skill:

row, bench press, crossover

WOD:

  • buddy wod
  • you go/I go
  • 6 rounds (3 each)
  • 300m row
  • 10 bench press 35/20kg
  • 20 crossovers (or 60 single unders)
  • timecap 18min

Cooldown:

Fundamentals workout details:

Datum:

15-04-2024

Tijd:

19:30 tot 20:15


WoD

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:

WoD workout details:

Datum:

15-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

15-04-2024

Tijd:

tot


WoD

Warm-up:

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 shoulder to overhead 60/40kg*
  • * every round add 10/5kg

Accessory work:

3 sets of 10-12 hip thrusters

Cooldown:

WoD workout details:

Datum:

16-04-2024

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

row, push press

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 push press 30/20kg

Cooldown:

Fundamentals workout details:

Datum:

16-04-2024

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 shoulder to overhead 60/40kg*
  • * every round add 10/5kg

Accessory work:

3 sets of 10-12 hip thrusters

Cooldown:

WoD workout details:

Datum:

16-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

16-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 shoulder to overhead 60/40kg*
  • * every round add 10/5kg

Accessory work:

3 sets of 10-12 hip thrusters

Cooldown:

WoD workout details:

Datum:

16-04-2024

Tijd:

12:00 tot 13:00


WoD

Warm-up:

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 shoulder to overhead 60/40kg*
  • * every round add 10/5kg

Accessory work:

3 sets of 10-12 hip thrusters

Cooldown:

WoD workout details:

Datum:

16-04-2024

Tijd:

15:30 tot 16:30


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

row, push press

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 push press 30/20kg

Cooldown:

Fundamentals workout details:

Datum:

16-04-2024

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 shoulder to overhead 60/40kg*
  • * every round add 10/5kg

Accessory work:

3 sets of 10-12 hip thrusters

Cooldown:

WoD workout details:

Datum:

16-04-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 shoulder to overhead 60/40kg*
  • * every round add 10/5kg

Accessory work:

3 sets of 10-12 hip thrusters

Cooldown:

WoD workout details:

Datum:

16-04-2024

Tijd:

18:30 tot 19:30


WoD

Warm-up:

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 shoulder to overhead 60/40kg*
  • * every round add 10/5kg

Accessory work:

3 sets of 10-12 hip thrusters

Cooldown:

WoD workout details:

Datum:

16-04-2024

Tijd:

19:30 tot 20:30


WoD

Warm-up:

WOD:

  • amrap 15min
  • 16/12 cal row
  • 8 shoulder to overhead 60/40kg*
  • * every round add 10/5kg

Accessory work:

3 sets of 10-12 hip thrusters

Cooldown:

WoD workout details:

Datum:

16-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

16-04-2024

Tijd:

tot


WoD

Warm-up:

Strength:

weighted pull ups 6x3

WOD:

  • for time
  • 2000m row

Cooldown:

WoD workout details:

Datum:

17-04-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

weighted pull ups 6x3

WOD:

  • for time
  • 2000m row

Cooldown:

WoD workout details:

Datum:

17-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

17-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

weighted pull ups 6x3

WOD:

  • for time
  • 2000m row

Cooldown:

WoD workout details:

Datum:

17-04-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

17-04-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

weighted pull ups 6x3

WOD:

  • for time
  • 2000m row

Cooldown:

WoD workout details:

Datum:

17-04-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

weighted pull ups 6x3

WOD:

  • for time
  • 2000m row

Cooldown:

WoD workout details:

Datum:

17-04-2024

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

intensity

Skill:

row, jumping pull up

WOD:

  • amrap 10min
  • 250/225m row
  • 8 jumping pull ups

Cooldown:

Fundamentals workout details:

Datum:

17-04-2024

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

weighted pull ups 6x3

WOD:

  • for time
  • 2000m row

Cooldown:

WoD workout details:

Datum:

17-04-2024

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

weighted pull ups 6x3

WOD:

  • for time
  • 2000m row

Cooldown:

WoD workout details:

Datum:

17-04-2024

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

weighted pull ups 6x3

WOD:

  • for time
  • 2000m row

Cooldown:

WoD workout details:

Datum:

17-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

17-04-2024

Tijd:

tot


WoD

Warm-up:

WOD:

  • emom 40min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

WoD workout details:

Datum:

18-04-2024

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

aerobic capacity

Skill:

all movements

WOD:

  • emom 20min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

Fundamentals workout details:

Datum:

18-04-2024

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • emom 40min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

WoD workout details:

Datum:

18-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

18-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • emom 40min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

WoD workout details:

Datum:

18-04-2024

Tijd:

12:00 tot 13:00


WoD

Warm-up:

WOD:

  • emom 40min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

WoD workout details:

Datum:

18-04-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • emom 40min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

WoD workout details:

Datum:

18-04-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • emom 40min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

WoD workout details:

Datum:

18-04-2024

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

aerobic capacity

Skill:

all movements

WOD:

  • emom 20min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

Fundamentals workout details:

Datum:

18-04-2024

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • emom 40min
  • min 1: assault bike
  • min 2: box jumps
  • min 3: wallwalks
  • min 4: rest

Cooldown:

WoD workout details:

Datum:

18-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

18-04-2024

Tijd:

tot


WoD

Warm-up:

Strength:

every 75sec for 8 sets: 1 squat snatch

WOD:

  • 30 snatches 60/42.5kg
  • rest 2min
  • 30 burpees over the hurdle (facing)
  • rest 2min
  • 30 cal assault bike
  • timecap 17min

Cooldown:

WoD workout details:

Datum:

19-04-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

every 75sec for 8 sets: 1 squat snatch

WOD:

  • 30 snatches 60/42.5kg
  • rest 2min
  • 30 burpees over the hurdle (facing)
  • rest 2min
  • 30 cal assault bike
  • timecap 17min

Cooldown:

WoD workout details:

Datum:

19-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

19-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

every 75sec for 8 sets: 1 squat snatch

WOD:

  • 30 snatches 60/42.5kg
  • rest 2min
  • 30 burpees over the hurdle (facing)
  • rest 2min
  • 30 cal assault bike
  • timecap 17min

Cooldown:

WoD workout details:

Datum:

19-04-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

19-04-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

every 75sec for 8 sets: 1 squat snatch

WOD:

  • 30 snatches 60/42.5kg
  • rest 2min
  • 30 burpees over the hurdle (facing)
  • rest 2min
  • 30 cal assault bike
  • timecap 17min

Cooldown:

WoD workout details:

Datum:

19-04-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

every 75sec for 8 sets: 1 squat snatch

WOD:

  • 30 snatches 60/42.5kg
  • rest 2min
  • 30 burpees over the hurdle (facing)
  • rest 2min
  • 30 cal assault bike
  • timecap 17min

Cooldown:

WoD workout details:

Datum:

19-04-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

every 75sec for 8 sets: 1 squat snatch

WOD:

  • 30 snatches 60/42.5kg
  • rest 2min
  • 30 burpees over the hurdle (facing)
  • rest 2min
  • 30 cal assault bike
  • timecap 17min

Cooldown:

WoD workout details:

Datum:

19-04-2024

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

pacing

Skill:

power snatch, burpee over the hurdle (facing), run

WOD:

  • amrap 16min
  • 10 power snatches 30/20kg
  • 10 burpees over the hurdle (facing)
  • 200m run

Cooldown:

Fundamentals workout details:

Datum:

19-04-2024

Tijd:

18:30 tot 19:15


WoD

Warm-up:

Strength:

every 75sec for 8 sets: 1 squat snatch

WOD:

  • 30 snatches 60/42.5kg
  • rest 2min
  • 30 burpees over the hurdle (facing)
  • rest 2min
  • 30 cal assault bike
  • timecap 17min

Cooldown:

WoD workout details:

Datum:

19-04-2024

Tijd:

19:30 tot 20:30


workout details:

Datum:

19-04-2024

Tijd:

tot


WoD workout details:

Datum:

20-04-2024

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

20-04-2024

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

20-04-2024

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

20-04-2024

Tijd:

12:15 tot 14:00


workout details:

Datum:

20-04-2024

Tijd:

tot


WoD workout details:

Datum:

21-04-2024

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

21-04-2024

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

21-04-2024

Tijd:

11:15 tot 12:00


WoD workout details:

Datum:

21-04-2024

Tijd:

12:15 tot 13:15


workout details:

Datum:

21-04-2024

Tijd:

tot


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