CrossFit Bink 36 Rooster

WoD | Mocking Games 2022

Warm-up:

WOD:

  • EVENT 5: The Capitol becomes The Mini Capitol
  • 20 fatbar clean and jerk 80/55kg
  • 2400m run
  • 200m farmers carry 2x32/24kg
  • 200m sandbag walk (last 100m bearhug) 70/50kg

Cooldown:

WoD workout details:

Datum:

15-08-2022

Tijd:

07:15 tot 08:15


WoD | Mocking Games 2022

Warm-up:

WOD:

  • EVENT 5: The Capitol becomes The Mini Capitol
  • 20 fatbar clean and jerk 80/55kg
  • 2400m run
  • 200m farmers carry 2x32/24kg
  • 200m sandbag walk (last 100m bearhug) 70/50kg

Cooldown:

WoD workout details:

Datum:

15-08-2022

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

15-08-2022

Tijd:

10:30 tot 11:45


WoD | Mocking Games 2022

Warm-up:

WOD:

  • EVENT 5: The Capitol becomes The Mini Capitol
  • 20 fatbar clean and jerk 80/55kg
  • 2400m run
  • 200m farmers carry 2x32/24kg
  • 200m sandbag walk (last 100m bearhug) 70/50kg

Cooldown:

WoD workout details:

Datum:

15-08-2022

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

15-08-2022

Tijd:

13:15 tot 15:15


WoD | Mocking Games 2022

Warm-up:

WOD:

  • EVENT 5: The Capitol becomes The Mini Capitol
  • 20 fatbar clean and jerk 80/55kg
  • 2400m run
  • 200m farmers carry 2x32/24kg
  • 200m sandbag walk (last 100m bearhug) 70/50kg

Cooldown:

WoD workout details:

Datum:

15-08-2022

Tijd:

15:30 tot 16:30


WoD | Mocking Games 2022

Warm-up:

WOD:

  • EVENT 5: The Capitol becomes The Mini Capitol
  • 20 fatbar clean and jerk 80/55kg
  • 2400m run
  • 200m farmers carry 2x32/24kg
  • 200m sandbag walk (last 100m bearhug) 70/50kg

Cooldown:

WoD workout details:

Datum:

15-08-2022

Tijd:

16:30 tot 17:30


WoD | Mocking Games 2022

Warm-up:

WOD:

  • EVENT 5: The Capitol becomes The Mini Capitol
  • 20 fatbar clean and jerk 80/55kg
  • 2400m run
  • 200m farmers carry 2x32/24kg
  • 200m sandbag walk (last 100m bearhug) 70/50kg

Cooldown:

WoD workout details:

Datum:

15-08-2022

Tijd:

17:30 tot 18:30


WoD | Mocking Games 2022

Warm-up:

WOD:

  • EVENT 5: The Capitol becomes The Mini Capitol
  • 20 fatbar clean and jerk 80/55kg
  • 2400m run
  • 200m farmers carry 2x32/24kg
  • 200m sandbag walk (last 100m bearhug) 70/50kg

Cooldown:

WoD workout details:

Datum:

15-08-2022

Tijd:

18:30 tot 19:30


Fundamentals | Mocking Games 2022

Warm-up:

Let's talk about:

supplements

Skill:

clean, push press, farmers carry, sandbag walk

WOD:

  • 20 clean and push press 35/25kg
  • 1600m run
  • 200m farmers carry 2x16/12kg
  • 200m sandbag walk (last 100m bearhug) 40/30kg

Cooldown:

Fundamentals workout details:

Datum:

15-08-2022

Tijd:

19:30 tot 20:15


WoD | Mocking Games 2022

Warm-up:

WOD:

  • EVENT 5: The Capitol becomes The Mini Capitol
  • 20 fatbar clean and jerk 80/55kg
  • 2400m run
  • 200m farmers carry 2x32/24kg
  • 200m sandbag walk (last 100m bearhug) 70/50kg

Cooldown:

WoD workout details:

Datum:

15-08-2022

Tijd:

20:30 tot 21:30


workout details:

Datum:

15-08-2022

Tijd:

tot


WoD

Warm-up:

Mocking Games 2022

WOD:

  • EVENT 3:
  • Elizabeth Elevated becomes Elizabeth Box Elevated
  • 21-15-9-9-9
  • squat cleans 60/42.5kg
  • dips between boxes
  • option to add traverses: start with the traverse then do 1/3 of the dips
  • continue like this till the dips reps are completed
  • timecap 18min

Accessory work:

practise single under cross-overs

Cooldown:

WoD workout details:

Datum:

16-08-2022

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Mocking Games 2022

Let's talk about:

mastering a new skill

Skill:

medball clean, box dip

WOD:

  • 21-15-9-9-9
  • medball cleans 12/9kg
  • box dips

Cooldown:

Fundamentals workout details:

Datum:

16-08-2022

Tijd:

08:15 tot 09:00


WoD

Warm-up:

Mocking Games 2022

WOD:

  • EVENT 3:
  • Elizabeth Elevated becomes Elizabeth Box Elevated
  • 21-15-9-9-9
  • squat cleans 60/42.5kg
  • dips between boxes
  • option to add traverses: start with the traverse then do 1/3 of the dips
  • continue like this till the dips reps are completed
  • timecap 18min

Accessory work:

practise single under cross-overs

Cooldown:

WoD workout details:

Datum:

16-08-2022

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

16-08-2022

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Mocking Games 2022

WOD:

  • EVENT 3:
  • Elizabeth Elevated becomes Elizabeth Box Elevated
  • 21-15-9-9-9
  • squat cleans 60/42.5kg
  • dips between boxes
  • option to add traverses: start with the traverse then do 1/3 of the dips
  • continue like this till the dips reps are completed
  • timecap 18min

Accessory work:

practise single under cross-overs

Cooldown:

WoD workout details:

Datum:

16-08-2022

Tijd:

12:00 tot 13:00


WoD

Warm-up:

Mocking Games 2022

WOD:

  • EVENT 3:
  • Elizabeth Elevated becomes Elizabeth Box Elevated
  • 21-15-9-9-9
  • squat cleans 60/42.5kg
  • dips between boxes
  • option to add traverses: start with the traverse then do 1/3 of the dips
  • continue like this till the dips reps are completed
  • timecap 18min

Accessory work:

practise single under cross-overs

Cooldown:

WoD workout details:

Datum:

16-08-2022

Tijd:

15:30 tot 16:30


Fundamentals

Warm-up:

Mocking Games 2022

Let's talk about:

mastering a new skill

Skill:

medball clean, box dip

WOD:

  • 21-15-9-9-9
  • medball cleans 12/9kg
  • box dips

Cooldown:

Fundamentals workout details:

Datum:

16-08-2022

Tijd:

16:30 tot 17:15


WoD

Warm-up:

Mocking Games 2022

WOD:

  • EVENT 3:
  • Elizabeth Elevated becomes Elizabeth Box Elevated
  • 21-15-9-9-9
  • squat cleans 60/42.5kg
  • dips between boxes
  • option to add traverses: start with the traverse then do 1/3 of the dips
  • continue like this till the dips reps are completed
  • timecap 18min

Accessory work:

practise single under cross-overs

Cooldown:

WoD workout details:

Datum:

16-08-2022

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Mocking Games 2022

WOD:

  • EVENT 3:
  • Elizabeth Elevated becomes Elizabeth Box Elevated
  • 21-15-9-9-9
  • squat cleans 60/42.5kg
  • dips between boxes
  • option to add traverses: start with the traverse then do 1/3 of the dips
  • continue like this till the dips reps are completed
  • timecap 18min

Accessory work:

practise single under cross-overs

Cooldown:

WoD workout details:

Datum:

16-08-2022

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Mocking Games 2022

WOD:

  • EVENT 3:
  • Elizabeth Elevated becomes Elizabeth Box Elevated
  • 21-15-9-9-9
  • squat cleans 60/42.5kg
  • dips between boxes
  • option to add traverses: start with the traverse then do 1/3 of the dips
  • continue like this till the dips reps are completed
  • timecap 18min

Accessory work:

practise single under cross-overs

Cooldown:

WoD workout details:

Datum:

16-08-2022

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Mocking Games 2022

WOD:

  • EVENT 3:
  • Elizabeth Elevated becomes Elizabeth Box Elevated
  • 21-15-9-9-9
  • squat cleans 60/42.5kg
  • dips between boxes
  • option to add traverses: start with the traverse then do 1/3 of the dips
  • continue like this till the dips reps are completed
  • timecap 18min

Accessory work:

practise single under cross-overs

Cooldown:

WoD workout details:

Datum:

16-08-2022

Tijd:

20:30 tot 21:30


workout details:

Datum:

16-08-2022

Tijd:

tot


WoD | Mocking CF GAMES 2022

Warm-up:

WOD:

  • EVENT 6
  • Up and Over becomes Up'ish and Over'ish
  • 3 rounds
  • 12 ring muscle ups
  • (start with 1 set ring muscle up
  • finish off with c2b/pull ups)
  • 25 jump overs*
  • 30 medball sit ups
  • into
  • 30 front rack lunges 60/42.5kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

WoD workout details:

Datum:

17-08-2022

Tijd:

07:15 tot 08:15


WoD | Mocking CF GAMES 2022

Warm-up:

WOD:

  • EVENT 6
  • Up and Over becomes Up'ish and Over'ish
  • 3 rounds
  • 12 ring muscle ups
  • (start with 1 set ring muscle up
  • finish off with c2b/pull ups)
  • 25 jump overs*
  • 30 medball sit ups
  • into
  • 30 front rack lunges 60/42.5kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

WoD workout details:

Datum:

17-08-2022

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

17-08-2022

Tijd:

10:30 tot 11:45


WoD | Mocking CF GAMES 2022

Warm-up:

WOD:

  • EVENT 6
  • Up and Over becomes Up'ish and Over'ish
  • 3 rounds
  • 12 ring muscle ups
  • (start with 1 set ring muscle up
  • finish off with c2b/pull ups)
  • 25 jump overs*
  • 30 medball sit ups
  • into
  • 30 front rack lunges 60/42.5kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

WoD workout details:

Datum:

17-08-2022

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

17-08-2022

Tijd:

13:15 tot 15:15


WoD | Mocking CF GAMES 2022

Warm-up:

WOD:

  • EVENT 6
  • Up and Over becomes Up'ish and Over'ish
  • 3 rounds
  • 12 ring muscle ups
  • (start with 1 set ring muscle up
  • finish off with c2b/pull ups)
  • 25 jump overs*
  • 30 medball sit ups
  • into
  • 30 front rack lunges 60/42.5kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

WoD workout details:

Datum:

17-08-2022

Tijd:

15:30 tot 16:30


WoD | Mocking CF GAMES 2022

Warm-up:

WOD:

  • EVENT 6
  • Up and Over becomes Up'ish and Over'ish
  • 3 rounds
  • 12 ring muscle ups
  • (start with 1 set ring muscle up
  • finish off with c2b/pull ups)
  • 25 jump overs*
  • 30 medball sit ups
  • into
  • 30 front rack lunges 60/42.5kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

WoD workout details:

Datum:

17-08-2022

Tijd:

16:30 tot 17:30


Fundamentals | Mocking CF GAMES 2022

Warm-up:

Let's talk about:

scaling

Skill:

ring row, jump over, medball sit up, front rack lunges

WOD:

  • 3 rounds
  • 12 ring rows
  • 25 jump overs*
  • 30 medball sit ups 6/4kg
  • into
  • 30 front rack lunges 30/20kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

Fundamentals workout details:

Datum:

17-08-2022

Tijd:

17:30 tot 18:15


WoD | Mocking CF GAMES 2022

Warm-up:

WOD:

  • EVENT 6
  • Up and Over becomes Up'ish and Over'ish
  • 3 rounds
  • 12 ring muscle ups
  • (start with 1 set ring muscle up
  • finish off with c2b/pull ups)
  • 25 jump overs*
  • 30 medball sit ups
  • into
  • 30 front rack lunges 60/42.5kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

WoD workout details:

Datum:

17-08-2022

Tijd:

18:30 tot 19:30


WoD | Mocking CF GAMES 2022

Warm-up:

WOD:

  • EVENT 6
  • Up and Over becomes Up'ish and Over'ish
  • 3 rounds
  • 12 ring muscle ups
  • (start with 1 set ring muscle up
  • finish off with c2b/pull ups)
  • 25 jump overs*
  • 30 medball sit ups
  • into
  • 30 front rack lunges 60/42.5kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

WoD workout details:

Datum:

17-08-2022

Tijd:

19:30 tot 20:30


WoD | Mocking CF GAMES 2022

Warm-up:

WOD:

  • EVENT 6
  • Up and Over becomes Up'ish and Over'ish
  • 3 rounds
  • 12 ring muscle ups
  • (start with 1 set ring muscle up
  • finish off with c2b/pull ups)
  • 25 jump overs*
  • 30 medball sit ups
  • into
  • 30 front rack lunges 60/42.5kg
  • *
  • 1. high box get overs
  • 2. box jump overs
  • 3. medball jump overs

Cooldown:

WoD workout details:

Datum:

17-08-2022

Tijd:

20:30 tot 21:30


workout details:

Datum:

17-08-2022

Tijd:

tot


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 4
  • Shuttle to Overhead becomes Run to Overhead
  • 0:00-3:00
  • 400m run
  • max shoulder to overhead 90/60kg
  • 4:00-8:00
  • 600m run
  • max shoulder to overhead
  • 10:00-15:00
  • 800m run
  • max shoulder to overhead

Accessory work:

practise handstand hold and handstand pirouette

Cooldown:

WoD workout details:

Datum:

18-08-2022

Tijd:

07:15 tot 08:15


Fundamentals | Mocking CF Games 2022

Warm-up:

Let's talk about:

technique comes first

Skill:

run, push press

WOD:

  • 0:00-3:00
  • 200m run
  • max push press 35/20kg
  • 4:00-8:00
  • 400m run
  • max push press
  • 10:00-15:00
  • 600m run
  • max push press

Cooldown:

Fundamentals workout details:

Datum:

18-08-2022

Tijd:

08:15 tot 09:00


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 4
  • Shuttle to Overhead becomes Run to Overhead
  • 0:00-3:00
  • 400m run
  • max shoulder to overhead 90/60kg
  • 4:00-8:00
  • 600m run
  • max shoulder to overhead
  • 10:00-15:00
  • 800m run
  • max shoulder to overhead

Accessory work:

practise handstand hold and handstand pirouette

Cooldown:

WoD workout details:

Datum:

18-08-2022

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

18-08-2022

Tijd:

10:30 tot 11:45


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 4
  • Shuttle to Overhead becomes Run to Overhead
  • 0:00-3:00
  • 400m run
  • max shoulder to overhead 90/60kg
  • 4:00-8:00
  • 600m run
  • max shoulder to overhead
  • 10:00-15:00
  • 800m run
  • max shoulder to overhead

Accessory work:

practise handstand hold and handstand pirouette

Cooldown:

WoD workout details:

Datum:

18-08-2022

Tijd:

12:00 tot 13:00


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 4
  • Shuttle to Overhead becomes Run to Overhead
  • 0:00-3:00
  • 400m run
  • max shoulder to overhead 90/60kg
  • 4:00-8:00
  • 600m run
  • max shoulder to overhead
  • 10:00-15:00
  • 800m run
  • max shoulder to overhead

Accessory work:

practise handstand hold and handstand pirouette

Cooldown:

WoD workout details:

Datum:

18-08-2022

Tijd:

15:30 tot 16:30


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 4
  • Shuttle to Overhead becomes Run to Overhead
  • 0:00-3:00
  • 400m run
  • max shoulder to overhead 90/60kg
  • 4:00-8:00
  • 600m run
  • max shoulder to overhead
  • 10:00-15:00
  • 800m run
  • max shoulder to overhead

Accessory work:

practise handstand hold and handstand pirouette

Cooldown:

WoD workout details:

Datum:

18-08-2022

Tijd:

16:30 tot 17:30


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 4
  • Shuttle to Overhead becomes Run to Overhead
  • 0:00-3:00
  • 400m run
  • max shoulder to overhead 90/60kg
  • 4:00-8:00
  • 600m run
  • max shoulder to overhead
  • 10:00-15:00
  • 800m run
  • max shoulder to overhead

Accessory work:

practise handstand hold and handstand pirouette

Cooldown:

WoD workout details:

Datum:

18-08-2022

Tijd:

17:30 tot 18:30


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 4
  • Shuttle to Overhead becomes Run to Overhead
  • 0:00-3:00
  • 400m run
  • max shoulder to overhead 90/60kg
  • 4:00-8:00
  • 600m run
  • max shoulder to overhead
  • 10:00-15:00
  • 800m run
  • max shoulder to overhead

Accessory work:

practise handstand hold and handstand pirouette

Cooldown:

WoD workout details:

Datum:

18-08-2022

Tijd:

18:30 tot 19:30


Fundamentals | Mocking CF Games 2022

Warm-up:

Let's talk about:

technique comes first

Skill:

run, push press

WOD:

  • 0:00-3:00
  • 200m run
  • max push press 35/20kg
  • 4:00-8:00
  • 400m run
  • max push press
  • 10:00-15:00
  • 600m run
  • max push press

Cooldown:

Fundamentals workout details:

Datum:

18-08-2022

Tijd:

19:30 tot 20:15


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 4
  • Shuttle to Overhead becomes Run to Overhead
  • 0:00-3:00
  • 400m run
  • max shoulder to overhead 90/60kg
  • 4:00-8:00
  • 600m run
  • max shoulder to overhead
  • 10:00-15:00
  • 800m run
  • max shoulder to overhead

Accessory work:

practise handstand hold and handstand pirouette

Cooldown:

WoD workout details:

Datum:

18-08-2022

Tijd:

20:30 tot 21:30


workout details:

Datum:

18-08-2022

Tijd:

tot


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 1
  • Bike to Work becomes Row to work
  • 50 toes to bar
  • 2000/1800m row
  • 50 chest to bar
  • 2000/1800m row
  • timecap 25min

Cooldown:

WoD workout details:

Datum:

19-08-2022

Tijd:

07:15 tot 08:15


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 1
  • Bike to Work becomes Row to work
  • 50 toes to bar
  • 2000/1800m row
  • 50 chest to bar
  • 2000/1800m row
  • timecap 25min

Cooldown:

WoD workout details:

Datum:

19-08-2022

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

19-08-2022

Tijd:

10:30 tot 11:45


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 1
  • Bike to Work becomes Row to work
  • 50 toes to bar
  • 2000/1800m row
  • 50 chest to bar
  • 2000/1800m row
  • timecap 25min

Cooldown:

WoD workout details:

Datum:

19-08-2022

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

19-08-2022

Tijd:

13:15 tot 15:15


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 1
  • Bike to Work becomes Row to work
  • 50 toes to bar
  • 2000/1800m row
  • 50 chest to bar
  • 2000/1800m row
  • timecap 25min

Cooldown:

WoD workout details:

Datum:

19-08-2022

Tijd:

15:30 tot 16:30


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 1
  • Bike to Work becomes Row to work
  • 50 toes to bar
  • 2000/1800m row
  • 50 chest to bar
  • 2000/1800m row
  • timecap 25min

Cooldown:

WoD workout details:

Datum:

19-08-2022

Tijd:

16:30 tot 17:30


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 1
  • Bike to Work becomes Row to work
  • 50 toes to bar
  • 2000/1800m row
  • 50 chest to bar
  • 2000/1800m row
  • timecap 25min

Cooldown:

WoD workout details:

Datum:

19-08-2022

Tijd:

17:30 tot 18:30


Fundamentals | Mocking CF Games 2022

Warm-up:

Let's talk about:

recovery

Skill:

knees to chest, row, ring row

WOD:

  • 40 knees to chest
  • 1600/1200m row
  • 40 ring rows
  • 1600/1200m row
  • timeccap 20min

Cooldown:

Fundamentals workout details:

Datum:

19-08-2022

Tijd:

18:30 tot 19:15


WoD | Mocking CF Games 2022

Warm-up:

WOD:

  • EVENT 1
  • Bike to Work becomes Row to work
  • 50 toes to bar
  • 2000/1800m row
  • 50 chest to bar
  • 2000/1800m row
  • timecap 25min

Cooldown:

WoD workout details:

Datum:

19-08-2022

Tijd:

19:30 tot 20:30


workout details:

Datum:

19-08-2022

Tijd:

tot


WoD workout details:

Datum:

20-08-2022

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

20-08-2022

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

20-08-2022

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

20-08-2022

Tijd:

12:15 tot 14:00


workout details:

Datum:

20-08-2022

Tijd:

tot


WoD workout details:

Datum:

21-08-2022

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

21-08-2022

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

21-08-2022

Tijd:

11:15 tot 12:00


WoD workout details:

Datum:

21-08-2022

Tijd:

12:15 tot 13:15


workout details:

Datum:

21-08-2022

Tijd:

tot


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