CrossFit Bink 36 Rooster

WoD

Warm-up:

WOD:

  • for time
  • 800m run
  • 800m row
  • 400m run
  • 400m row
  • 200m run
  • 200m row
  • 100m run
  • 100m row
  • 18min timecap

Accessory work:

3 sets of 10 stiff leg deadlift/ 45sec wallsit/ 1min rest

Cooldown:

WoD workout details:

Datum:

08-04-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • for time
  • 800m run
  • 800m row
  • 400m run
  • 400m row
  • 200m run
  • 200m row
  • 100m run
  • 100m row
  • 18min timecap

Accessory work:

3 sets of 10 stiff leg deadlift/ 45sec wallsit/ 1min rest

Cooldown:

WoD workout details:

Datum:

08-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

08-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • for time
  • 800m run
  • 800m row
  • 400m run
  • 400m row
  • 200m run
  • 200m row
  • 100m run
  • 100m row
  • 18min timecap

Accessory work:

3 sets of 10 stiff leg deadlift/ 45sec wallsit/ 1min rest

Cooldown:

WoD workout details:

Datum:

08-04-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

08-04-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • for time
  • 800m run
  • 800m row
  • 400m run
  • 400m row
  • 200m run
  • 200m row
  • 100m run
  • 100m row
  • 18min timecap

Accessory work:

3 sets of 10 stiff leg deadlift/ 45sec wallsit/ 1min rest

Cooldown:

WoD workout details:

Datum:

08-04-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • for time
  • 800m run
  • 800m row
  • 400m run
  • 400m row
  • 200m run
  • 200m row
  • 100m run
  • 100m row
  • 18min timecap

Accessory work:

3 sets of 10 stiff leg deadlift/ 45sec wallsit/ 1min rest

Cooldown:

WoD workout details:

Datum:

08-04-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • for time
  • 800m run
  • 800m row
  • 400m run
  • 400m row
  • 200m run
  • 200m row
  • 100m run
  • 100m row
  • 18min timecap

Accessory work:

3 sets of 10 stiff leg deadlift/ 45sec wallsit/ 1min rest

Cooldown:

WoD workout details:

Datum:

08-04-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • for time
  • 800m run
  • 800m row
  • 400m run
  • 400m row
  • 200m run
  • 200m row
  • 100m run
  • 100m row
  • 18min timecap

Accessory work:

3 sets of 10 stiff leg deadlift/ 45sec wallsit/ 1min rest

Cooldown:

WoD workout details:

Datum:

08-04-2024

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

run, row, deadlift, lunge

WOD:

  • amrap 14min
  • 200m run
  • 200m row
  • 8 deadlifts 50/35kg
  • 10 lunges

Cooldown:

Fundamentals workout details:

Datum:

08-04-2024

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • for time
  • 800m run
  • 800m row
  • 400m run
  • 400m row
  • 200m run
  • 200m row
  • 100m run
  • 100m row
  • 18min timecap

Accessory work:

3 sets of 10 stiff leg deadlift/ 45sec wallsit/ 1min rest

Cooldown:

WoD workout details:

Datum:

08-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

08-04-2024

Tijd:

tot


WoD | "not Annie"

Warm-up:

Strength:

bench press 5-5-3-3-1-1 (2min rest)

WOD:

  • 50-40-30-20-10
  • crossovers
  • toes to rings
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

09-04-2024

Tijd:

07:15 tot 08:15


Fundamentals | "not Annie"

Warm-up:

Let's talk about:

leave your ego at the door

Skill:

crossover, toes to ring, floor press

WOD:

  • amrap 13min
  • 10 crossovers (or 30 single unders)
  • 10 toes to rings
  • 10 double db floor press 2x15/10kg

Cooldown:

Fundamentals workout details:

Datum:

09-04-2024

Tijd:

08:15 tot 09:00


WoD | "not Annie"

Warm-up:

Strength:

bench press 5-5-3-3-1-1 (2min rest)

WOD:

  • 50-40-30-20-10
  • crossovers
  • toes to rings
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

09-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

09-04-2024

Tijd:

10:30 tot 11:45


WoD | "not Annie"

Warm-up:

Strength:

bench press 5-5-3-3-1-1 (2min rest)

WOD:

  • 50-40-30-20-10
  • crossovers
  • toes to rings
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

09-04-2024

Tijd:

12:00 tot 13:00


WoD | "not Annie"

Warm-up:

Strength:

bench press 5-5-3-3-1-1 (2min rest)

WOD:

  • 50-40-30-20-10
  • crossovers
  • toes to rings
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

09-04-2024

Tijd:

15:30 tot 16:30


Fundamentals | "not Annie"

Warm-up:

Let's talk about:

leave your ego at the door

Skill:

crossover, toes to ring, floor press

WOD:

  • amrap 13min
  • 10 crossovers (or 30 single unders)
  • 10 toes to rings
  • 10 double db floor press 2x15/10kg

Cooldown:

Fundamentals workout details:

Datum:

09-04-2024

Tijd:

16:30 tot 17:15


WoD | "not Annie"

Warm-up:

Strength:

bench press 5-5-3-3-1-1 (2min rest)

WOD:

  • 50-40-30-20-10
  • crossovers
  • toes to rings
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

09-04-2024

Tijd:

17:30 tot 18:30


WoD | "not Annie"

Warm-up:

Strength:

bench press 5-5-3-3-1-1 (2min rest)

WOD:

  • 50-40-30-20-10
  • crossovers
  • toes to rings
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

09-04-2024

Tijd:

18:30 tot 19:30


WoD | "not Annie"

Warm-up:

Strength:

bench press 5-5-3-3-1-1 (2min rest)

WOD:

  • 50-40-30-20-10
  • crossovers
  • toes to rings
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

09-04-2024

Tijd:

19:30 tot 20:30


WoD | "not Annie"

Warm-up:

Strength:

bench press 5-5-3-3-1-1 (2min rest)

WOD:

  • 50-40-30-20-10
  • crossovers
  • toes to rings
  • timecap 13min

Cooldown:

WoD workout details:

Datum:

09-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

09-04-2024

Tijd:

tot


WoD

Warm-up:

WOD:

  • 4 rounds
  • 800m run
  • 20 c2b
  • 4 cleans 100/70kg
  • timecap 30min

Cooldown:

WoD workout details:

Datum:

10-04-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • 4 rounds
  • 800m run
  • 20 c2b
  • 4 cleans 100/70kg
  • timecap 30min

Cooldown:

WoD workout details:

Datum:

10-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

10-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • 4 rounds
  • 800m run
  • 20 c2b
  • 4 cleans 100/70kg
  • timecap 30min

Cooldown:

WoD workout details:

Datum:

10-04-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

10-04-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • 4 rounds
  • 800m run
  • 20 c2b
  • 4 cleans 100/70kg
  • timecap 30min

Cooldown:

WoD workout details:

Datum:

10-04-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • 4 rounds
  • 800m run
  • 20 c2b
  • 4 cleans 100/70kg
  • timecap 30min

Cooldown:

WoD workout details:

Datum:

10-04-2024

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

rest days

Skill:

run, jumping pull up, power clean

WOD:

  • amrap 18min
  • 400m run
  • 10 jumping pull ups
  • 4 power cleans 35/25kg

Cooldown:

Fundamentals workout details:

Datum:

10-04-2024

Tijd:

17:30 tot 18:15


WoD

Warm-up:

WOD:

  • 4 rounds
  • 800m run
  • 20 c2b
  • 4 cleans 100/70kg
  • timecap 30min

Cooldown:

WoD workout details:

Datum:

10-04-2024

Tijd:

18:30 tot 19:30


WoD

Warm-up:

WOD:

  • 4 rounds
  • 800m run
  • 20 c2b
  • 4 cleans 100/70kg
  • timecap 30min

Cooldown:

WoD workout details:

Datum:

10-04-2024

Tijd:

19:30 tot 20:30


WoD

Warm-up:

WOD:

  • 4 rounds
  • 800m run
  • 20 c2b
  • 4 cleans 100/70kg
  • timecap 30min

Cooldown:

WoD workout details:

Datum:

10-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

10-04-2024

Tijd:

tot


WoD

Warm-up:

Strength:

emom 8min: 2 power snatches

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 14 db box step ups 2x 22.5/15kg
  • max handstand walk or wallwalks

Cooldown:

WoD workout details:

Datum:

11-04-2024

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

pacing

Skill:

double dumbbell (db) box step up, box wallwalk

WOD:

  • amrap 10min
  • 10 double db box step ups 2x 15/10kg
  • 6 box wallwalks

Cooldown:

Fundamentals workout details:

Datum:

11-04-2024

Tijd:

08:15 tot 09:00


WoD

Warm-up:

Strength:

emom 8min: 2 power snatches

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 14 db box step ups 2x 22.5/15kg
  • max handstand walk or wallwalks

Cooldown:

WoD workout details:

Datum:

11-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

11-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

emom 8min: 2 power snatches

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 14 db box step ups 2x 22.5/15kg
  • max handstand walk or wallwalks

Cooldown:

WoD workout details:

Datum:

11-04-2024

Tijd:

12:00 tot 13:00


WoD

Warm-up:

Strength:

emom 8min: 2 power snatches

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 14 db box step ups 2x 22.5/15kg
  • max handstand walk or wallwalks

Cooldown:

WoD workout details:

Datum:

11-04-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

emom 8min: 2 power snatches

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 14 db box step ups 2x 22.5/15kg
  • max handstand walk or wallwalks

Cooldown:

WoD workout details:

Datum:

11-04-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

emom 8min: 2 power snatches

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 14 db box step ups 2x 22.5/15kg
  • max handstand walk or wallwalks

Cooldown:

WoD workout details:

Datum:

11-04-2024

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

pacing

Skill:

double dumbbell (db) box step up, box wallwalk

WOD:

  • amrap 10min
  • 10 double db box step ups 2x 15/10kg
  • 6 box wallwalks

Cooldown:

Fundamentals workout details:

Datum:

11-04-2024

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Strength:

emom 8min: 2 power snatches

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 14 db box step ups 2x 22.5/15kg
  • max handstand walk or wallwalks

Cooldown:

WoD workout details:

Datum:

11-04-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

11-04-2024

Tijd:

tot


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: hang snatches (alt)
  • min 2: goblet squats
  • min 3: suitcase carry (7.5m)
  • 1 db 32.5/22.5kg

Accessory work:

3 sets of 10 ring push ups, 15 side raises, rest

Cooldown:

WoD workout details:

Datum:

12-04-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: hang snatches (alt)
  • min 2: goblet squats
  • min 3: suitcase carry (7.5m)
  • 1 db 32.5/22.5kg

Accessory work:

3 sets of 10 ring push ups, 15 side raises, rest

Cooldown:

WoD workout details:

Datum:

12-04-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

12-04-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: hang snatches (alt)
  • min 2: goblet squats
  • min 3: suitcase carry (7.5m)
  • 1 db 32.5/22.5kg

Accessory work:

3 sets of 10 ring push ups, 15 side raises, rest

Cooldown:

WoD workout details:

Datum:

12-04-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

12-04-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: hang snatches (alt)
  • min 2: goblet squats
  • min 3: suitcase carry (7.5m)
  • 1 db 32.5/22.5kg

Accessory work:

3 sets of 10 ring push ups, 15 side raises, rest

Cooldown:

WoD workout details:

Datum:

12-04-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: hang snatches (alt)
  • min 2: goblet squats
  • min 3: suitcase carry (7.5m)
  • 1 db 32.5/22.5kg

Accessory work:

3 sets of 10 ring push ups, 15 side raises, rest

Cooldown:

WoD workout details:

Datum:

12-04-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: hang snatches (alt)
  • min 2: goblet squats
  • min 3: suitcase carry (7.5m)
  • 1 db 32.5/22.5kg

Accessory work:

3 sets of 10 ring push ups, 15 side raises, rest

Cooldown:

WoD workout details:

Datum:

12-04-2024

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

dumbbell (db) hang snatch, goblet squat, suitcase carry

WOD:

  • emom 15min
  • min 1: hang snatches (alt)
  • min 2: goblet squats
  • min 3: suitcase carry (7.5m)
  • 1 db 15/10kg

Cooldown:

Fundamentals workout details:

Datum:

12-04-2024

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: hang snatches (alt)
  • min 2: goblet squats
  • min 3: suitcase carry (7.5m)
  • 1 db 32.5/22.5kg

Accessory work:

3 sets of 10 ring push ups, 15 side raises, rest

Cooldown:

WoD workout details:

Datum:

12-04-2024

Tijd:

19:30 tot 20:30


workout details:

Datum:

12-04-2024

Tijd:

tot


WoD

Warm-up:

Strength:

back squat: emom 10min: 1 rep at 85-90%

WOD:

  • crossfit.com 4-3-2024
  • amrap 7min
  • 7 high box jumps
  • 7 c2b

Cooldown:

WoD workout details:

Datum:

13-04-2024

Tijd:

09:15 tot 10:15


WoD

Warm-up:

Strength:

back squat: emom 10min: 1 rep at 85-90%

WOD:

  • crossfit.com 4-3-2024
  • amrap 7min
  • 7 high box jumps
  • 7 c2b

Cooldown:

WoD workout details:

Datum:

13-04-2024

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

Let's talk about:

functional fitness

Skill:

box jump, jumping pull up

WOD:

  • amrap 7min
  • 7 box jumps
  • 7 jumping pull ups

Cooldown:

Fundamentals workout details:

Datum:

13-04-2024

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

13-04-2024

Tijd:

12:15 tot 14:00


workout details:

Datum:

13-04-2024

Tijd:

tot


WoD

Warm-up:

Skill:

bar mu

WOD:

  • amrap 20min
  • 5 deadlifts
  • 10 front squats
  • 15 shoulder to overhead
  • 30 double unders
  • RX 42.5/30kg

Cooldown:

WoD workout details:

Datum:

14-04-2024

Tijd:

09:15 tot 10:15


WoD

Warm-up:

Skill:

bar mu

WOD:

  • amrap 20min
  • 5 deadlifts
  • 10 front squats
  • 15 shoulder to overhead
  • 30 double unders
  • RX 42.5/30kg

Cooldown:

WoD workout details:

Datum:

14-04-2024

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

Let's talk about:

our OLY classes

Skill:

deadlift, front squat, push press, single under

WOD:

  • amrap 18min
  • 5 deadlifts
  • 10 front squats
  • 15 push press 30/20kg
  • 30 single unders

Cooldown:

Fundamentals workout details:

Datum:

14-04-2024

Tijd:

11:15 tot 12:00


WoD

Warm-up:

Skill:

bar mu

WOD:

  • amrap 20min
  • 5 deadlifts
  • 10 front squats
  • 15 shoulder to overhead
  • 30 double unders
  • RX 42.5/30kg

Cooldown:

WoD workout details:

Datum:

14-04-2024

Tijd:

12:15 tot 13:15


workout details:

Datum:

14-04-2024

Tijd:

tot


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