CrossFit Bink 36 Rooster

WoD

Warm-up:

WOD:

  • Quarterfinals 22.5
  • for time
  • 30 cal row
  • 20 burpee box jump overs (facing)
  • 10 snatches 83/61kg
  • timecap 7min

Accessory work:

5 sets of 12-15 weighted sit ups

Cooldown:

WoD workout details:

Datum:

20-03-2023

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • Quarterfinals 22.5
  • for time
  • 30 cal row
  • 20 burpee box jump overs (facing)
  • 10 snatches 83/61kg
  • timecap 7min

Accessory work:

5 sets of 12-15 weighted sit ups

Cooldown:

WoD workout details:

Datum:

20-03-2023

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

20-03-2023

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • Quarterfinals 22.5
  • for time
  • 30 cal row
  • 20 burpee box jump overs (facing)
  • 10 snatches 83/61kg
  • timecap 7min

Accessory work:

5 sets of 12-15 weighted sit ups

Cooldown:

WoD workout details:

Datum:

20-03-2023

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

20-03-2023

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • Quarterfinals 22.5
  • for time
  • 30 cal row
  • 20 burpee box jump overs (facing)
  • 10 snatches 83/61kg
  • timecap 7min

Accessory work:

5 sets of 12-15 weighted sit ups

Cooldown:

WoD workout details:

Datum:

20-03-2023

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • Quarterfinals 22.5
  • for time
  • 30 cal row
  • 20 burpee box jump overs (facing)
  • 10 snatches 83/61kg
  • timecap 7min

Accessory work:

5 sets of 12-15 weighted sit ups

Cooldown:

WoD workout details:

Datum:

20-03-2023

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • Quarterfinals 22.5
  • for time
  • 30 cal row
  • 20 burpee box jump overs (facing)
  • 10 snatches 83/61kg
  • timecap 7min

Accessory work:

5 sets of 12-15 weighted sit ups

Cooldown:

WoD workout details:

Datum:

20-03-2023

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • Quarterfinals 22.5
  • for time
  • 30 cal row
  • 20 burpee box jump overs (facing)
  • 10 snatches 83/61kg
  • timecap 7min

Accessory work:

5 sets of 12-15 weighted sit ups

Cooldown:

WoD workout details:

Datum:

20-03-2023

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

CF Games season

Skill:

row, burpee box jump over, snatch

WOD:

  • amrap 9min
  • 10 cal row
  • 5 burpee box jump overs (facing)
  • 5 snatches 30/20kg

Cooldown:

Fundamentals workout details:

Datum:

20-03-2023

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • Quarterfinals 22.5
  • for time
  • 30 cal row
  • 20 burpee box jump overs (facing)
  • 10 snatches 83/61kg
  • timecap 7min

Accessory work:

5 sets of 12-15 weighted sit ups

Cooldown:

WoD workout details:

Datum:

20-03-2023

Tijd:

20:30 tot 21:30


workout details:

Datum:

20-03-2023

Tijd:

tot


WoD

Warm-up:

WOD:

  • emom 40min
  • 1. dball to shoulder 40/30kg
  • 2. walking lunges
  • 3. db shoulder to overhead 2x22.5/15kg
  • 4. rest

Cooldown:

WoD workout details:

Datum:

21-03-2023

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

all movements

WOD:

  • emom 20min
  • 1. d-ball to shoulder 30/20kg
  • 2. walking lunges
  • 3. db push press 1x15/10kg
  • 4. rest

Cooldown:

Fundamentals workout details:

Datum:

21-03-2023

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • emom 40min
  • 1. dball to shoulder 40/30kg
  • 2. walking lunges
  • 3. db shoulder to overhead 2x22.5/15kg
  • 4. rest

Cooldown:

WoD workout details:

Datum:

21-03-2023

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

21-03-2023

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • emom 40min
  • 1. dball to shoulder 40/30kg
  • 2. walking lunges
  • 3. db shoulder to overhead 2x22.5/15kg
  • 4. rest

Cooldown:

WoD workout details:

Datum:

21-03-2023

Tijd:

12:00 tot 13:00


WoD

Warm-up:

WOD:

  • emom 40min
  • 1. dball to shoulder 40/30kg
  • 2. walking lunges
  • 3. db shoulder to overhead 2x22.5/15kg
  • 4. rest

Cooldown:

WoD workout details:

Datum:

21-03-2023

Tijd:

15:30 tot 16:30


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

all movements

WOD:

  • emom 20min
  • 1. d-ball to shoulder 30/20kg
  • 2. walking lunges
  • 3. db push press 1x15/10kg
  • 4. rest

Cooldown:

Fundamentals workout details:

Datum:

21-03-2023

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • emom 40min
  • 1. dball to shoulder 40/30kg
  • 2. walking lunges
  • 3. db shoulder to overhead 2x22.5/15kg
  • 4. rest

Cooldown:

WoD workout details:

Datum:

21-03-2023

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • emom 40min
  • 1. dball to shoulder 40/30kg
  • 2. walking lunges
  • 3. db shoulder to overhead 2x22.5/15kg
  • 4. rest

Cooldown:

WoD workout details:

Datum:

21-03-2023

Tijd:

18:30 tot 19:30


WoD

Warm-up:

WOD:

  • emom 40min
  • 1. dball to shoulder 40/30kg
  • 2. walking lunges
  • 3. db shoulder to overhead 2x22.5/15kg
  • 4. rest

Cooldown:

WoD workout details:

Datum:

21-03-2023

Tijd:

19:30 tot 20:30


WoD

Warm-up:

WOD:

  • emom 40min
  • 1. dball to shoulder 40/30kg
  • 2. walking lunges
  • 3. db shoulder to overhead 2x22.5/15kg
  • 4. rest

Cooldown:

WoD workout details:

Datum:

21-03-2023

Tijd:

20:30 tot 21:30


workout details:

Datum:

21-03-2023

Tijd:

tot


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches TnG (build up)

WOD:

  • for time
  • 30 snatches 60/40kg
  • rest 2min
  • 20 snatches 70/50kg
  • rest 2min
  • 10 snatches 80/55kg

Cooldown:

WoD workout details:

Datum:

22-03-2023

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches TnG (build up)

WOD:

  • for time
  • 30 snatches 60/40kg
  • rest 2min
  • 20 snatches 70/50kg
  • rest 2min
  • 10 snatches 80/55kg

Cooldown:

WoD workout details:

Datum:

22-03-2023

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

22-03-2023

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches TnG (build up)

WOD:

  • for time
  • 30 snatches 60/40kg
  • rest 2min
  • 20 snatches 70/50kg
  • rest 2min
  • 10 snatches 80/55kg

Cooldown:

WoD workout details:

Datum:

22-03-2023

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

22-03-2023

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches TnG (build up)

WOD:

  • for time
  • 30 snatches 60/40kg
  • rest 2min
  • 20 snatches 70/50kg
  • rest 2min
  • 10 snatches 80/55kg

Cooldown:

WoD workout details:

Datum:

22-03-2023

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches TnG (build up)

WOD:

  • for time
  • 30 snatches 60/40kg
  • rest 2min
  • 20 snatches 70/50kg
  • rest 2min
  • 10 snatches 80/55kg

Cooldown:

WoD workout details:

Datum:

22-03-2023

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

run, snatch, front squat

WOD:

  • amrap 12min
  • 200m run
  • 10 snatches 30/20kg
  • 10 front squats

Cooldown:

Fundamentals workout details:

Datum:

22-03-2023

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches TnG (build up)

WOD:

  • for time
  • 30 snatches 60/40kg
  • rest 2min
  • 20 snatches 70/50kg
  • rest 2min
  • 10 snatches 80/55kg

Cooldown:

WoD workout details:

Datum:

22-03-2023

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches TnG (build up)

WOD:

  • for time
  • 30 snatches 60/40kg
  • rest 2min
  • 20 snatches 70/50kg
  • rest 2min
  • 10 snatches 80/55kg

Cooldown:

WoD workout details:

Datum:

22-03-2023

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

emom 10min: 2 power snatches TnG (build up)

WOD:

  • for time
  • 30 snatches 60/40kg
  • rest 2min
  • 20 snatches 70/50kg
  • rest 2min
  • 10 snatches 80/55kg

Cooldown:

WoD workout details:

Datum:

22-03-2023

Tijd:

20:30 tot 21:30


workout details:

Datum:

22-03-2023

Tijd:

tot


WoD

Warm-up:

Let's talk about:

recovery

Strength:

6x 4/4 weighted lunges

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • pistols (alt)
  • hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

23-03-2023

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

recovery

Skill:

single leg box squat, box handstand push ups (hspu)

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • single leg box squats (alt)
  • box hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

Fundamentals workout details:

Datum:

23-03-2023

Tijd:

08:15 tot 09:00


WoD

Warm-up:

Let's talk about:

recovery

Strength:

6x 4/4 weighted lunges

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • pistols (alt)
  • hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

23-03-2023

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

23-03-2023

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Let's talk about:

recovery

Strength:

6x 4/4 weighted lunges

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • pistols (alt)
  • hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

23-03-2023

Tijd:

12:00 tot 13:00


WoD

Warm-up:

Let's talk about:

recovery

Strength:

6x 4/4 weighted lunges

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • pistols (alt)
  • hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

23-03-2023

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Let's talk about:

recovery

Strength:

6x 4/4 weighted lunges

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • pistols (alt)
  • hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

23-03-2023

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Let's talk about:

recovery

Strength:

6x 4/4 weighted lunges

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • pistols (alt)
  • hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

23-03-2023

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Let's talk about:

recovery

Strength:

6x 4/4 weighted lunges

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • pistols (alt)
  • hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

23-03-2023

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

recovery

Skill:

single leg box squat, box handstand push ups (hspu)

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • single leg box squats (alt)
  • box hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

Fundamentals workout details:

Datum:

23-03-2023

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Let's talk about:

recovery

Strength:

6x 4/4 weighted lunges

WOD:

  • amrap 10min
  • 2-4-6-8-10-etc.
  • pistols (alt)
  • hspu

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

23-03-2023

Tijd:

20:30 tot 21:30


workout details:

Datum:

23-03-2023

Tijd:

tot


WoD

Warm-up:

Let's talk about:

scaling movements

WOD:

  • amrap 15min
  • 15 cal row
  • 10 deadlifts 80/55kg
  • 5 front squats

Accessory work:

emom 10: even: strict pull ups/ odd: push ups

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

24-03-2023

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Let's talk about:

scaling movements

WOD:

  • amrap 15min
  • 15 cal row
  • 10 deadlifts 80/55kg
  • 5 front squats

Accessory work:

emom 10: even: strict pull ups/ odd: push ups

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

24-03-2023

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

24-03-2023

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Let's talk about:

scaling movements

WOD:

  • amrap 15min
  • 15 cal row
  • 10 deadlifts 80/55kg
  • 5 front squats

Accessory work:

emom 10: even: strict pull ups/ odd: push ups

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

24-03-2023

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

24-03-2023

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Let's talk about:

scaling movements

WOD:

  • amrap 15min
  • 15 cal row
  • 10 deadlifts 80/55kg
  • 5 front squats

Accessory work:

emom 10: even: strict pull ups/ odd: push ups

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

24-03-2023

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Let's talk about:

scaling movements

WOD:

  • amrap 15min
  • 15 cal row
  • 10 deadlifts 80/55kg
  • 5 front squats

Accessory work:

emom 10: even: strict pull ups/ odd: push ups

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

24-03-2023

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Let's talk about:

scaling movements

WOD:

  • amrap 15min
  • 15 cal row
  • 10 deadlifts 80/55kg
  • 5 front squats

Accessory work:

emom 10: even: strict pull ups/ odd: push ups

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

24-03-2023

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

scaling movements

Skill:

row, deadlift, front squat

WOD:

  • amrap 15min
  • 15 cal row
  • 10 deadlifts 40/30kg
  • 5 front squats

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

Fundamentals workout details:

Datum:

24-03-2023

Tijd:

18:30 tot 19:15


WoD

Warm-up:

Let's talk about:

scaling movements

WOD:

  • amrap 15min
  • 15 cal row
  • 10 deadlifts 80/55kg
  • 5 front squats

Accessory work:

emom 10: even: strict pull ups/ odd: push ups

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

24-03-2023

Tijd:

19:30 tot 20:30


workout details:

Datum:

24-03-2023

Tijd:

tot


WoD

Warm-up:

Let's talk about:

energy systems

WOD:

  • 4 rounds
  • 40 double unders
  • 16 toes to bar
  • 16 db box step ups 2x22.5/15kg
  • timecap 13min

Accessory work:

400m barbell overhead carry walk (empty bar)

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

25-03-2023

Tijd:

09:15 tot 10:15


WoD

Warm-up:

Let's talk about:

energy systems

WOD:

  • 4 rounds
  • 40 double unders
  • 16 toes to bar
  • 16 db box step ups 2x22.5/15kg
  • timecap 13min

Accessory work:

400m barbell overhead carry walk (empty bar)

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

WoD workout details:

Datum:

25-03-2023

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

Let's talk about:

energy systems

Skill:

single under, double under, knees to chest, dumbbell (db) box step up

WOD:

  • 4 rounds
  • 40 single unders
  • 16 knees to chest
  • 16 db box step ups 1x15/10kg
  • timecap 13min

Cooldown:

As from Monday 27 March, the SIGNING-OUT time for a class is 2 HOURS

Fundamentals workout details:

Datum:

25-03-2023

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

25-03-2023

Tijd:

12:15 tot 14:00


workout details:

Datum:

25-03-2023

Tijd:

tot


WoD workout details:

Datum:

26-03-2023

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

26-03-2023

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

26-03-2023

Tijd:

11:15 tot 12:00


WoD workout details:

Datum:

26-03-2023

Tijd:

12:15 tot 13:15


workout details:

Datum:

26-03-2023

Tijd:

tot


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