CrossFit Bink 36 Rooster

WoD

Warm-up:

WOD:

  • 60-50-40-30
  • 12-10-8-6
  • 60-50-40-30
  • medball sit ups
  • dumbbell pendlay rows 35/22.5kg
  • pistols*/single leg box squats
  • timecap 20min
  • * only choose pistols when you've done them lately and feel 100% sure

Accessory work:

10-15min stretching on hips/calfs/abs

Cooldown:

WoD workout details:

Datum:

12-04-2021

Tijd:

07:15 tot 08:00


WoD

Warm-up:

WOD:

  • 60-50-40-30
  • 12-10-8-6
  • 60-50-40-30
  • medball sit ups
  • dumbbell pendlay rows 35/22.5kg
  • pistols*/single leg box squats
  • timecap 20min
  • * only choose pistols when you've done them lately and feel 100% sure

Accessory work:

10-15min stretching on hips/calfs/abs

Cooldown:

WoD workout details:

Datum:

12-04-2021

Tijd:

09:15 tot 10:00


WoD

Warm-up:

WOD:

  • 60-50-40-30
  • 12-10-8-6
  • 60-50-40-30
  • medball sit ups
  • dumbbell pendlay rows 35/22.5kg
  • pistols*/single leg box squats
  • timecap 20min
  • * only choose pistols when you've done them lately and feel 100% sure

Accessory work:

10-15min stretching on hips/calfs/abs

Cooldown:

WoD workout details:

Datum:

12-04-2021

Tijd:

12:00 tot 12:45


WoD

Warm-up:

WOD:

  • 60-50-40-30
  • 12-10-8-6
  • 60-50-40-30
  • medball sit ups
  • dumbbell pendlay rows 35/22.5kg
  • pistols*/single leg box squats
  • timecap 20min
  • * only choose pistols when you've done them lately and feel 100% sure

Accessory work:

10-15min stretching on hips/calfs/abs

Cooldown:

WoD workout details:

Datum:

12-04-2021

Tijd:

15:30 tot 16:15


WoD

Warm-up:

WOD:

  • 60-50-40-30
  • 12-10-8-6
  • 60-50-40-30
  • medball sit ups
  • dumbbell pendlay rows 35/22.5kg
  • pistols*/single leg box squats
  • timecap 20min
  • * only choose pistols when you've done them lately and feel 100% sure

Accessory work:

10-15min stretching on hips/calfs/abs

Cooldown:

WoD workout details:

Datum:

12-04-2021

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • 60-50-40-30
  • 12-10-8-6
  • 60-50-40-30
  • medball sit ups
  • dumbbell pendlay rows 35/22.5kg
  • pistols*/single leg box squats
  • timecap 20min
  • * only choose pistols when you've done them lately and feel 100% sure

Accessory work:

10-15min stretching on hips/calfs/abs

Cooldown:

WoD workout details:

Datum:

12-04-2021

Tijd:

17:30 tot 18:15


WoD

Warm-up:

WOD:

  • 60-50-40-30
  • 12-10-8-6
  • 60-50-40-30
  • medball sit ups
  • dumbbell pendlay rows 35/22.5kg
  • pistols*/single leg box squats
  • timecap 20min
  • * only choose pistols when you've done them lately and feel 100% sure

Accessory work:

10-15min stretching on hips/calfs/abs

Cooldown:

WoD workout details:

Datum:

12-04-2021

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • 60-50-40-30
  • 12-10-8-6
  • 60-50-40-30
  • medball sit ups
  • dumbbell pendlay rows 35/22.5kg
  • pistols*/single leg box squats
  • timecap 20min
  • * only choose pistols when you've done them lately and feel 100% sure

Accessory work:

10-15min stretching on hips/calfs/abs

Cooldown:

WoD workout details:

Datum:

12-04-2021

Tijd:

19:30 tot 20:15


workout details:

Datum:

12-04-2021

Tijd:

tot


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

07:15 tot 08:00


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

09:15 tot 10:00


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

12:00 tot 12:45


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

15:30 tot 16:15


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

17:30 tot 18:15


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • 1min work/ 1min rest
  • RD 1&4: sandbag over shoulder 40/30kg
  • RD 2&5: burpees over sandbag
  • RD 3&6: sandbag push press

Accessory work:

3-4 sets of 20 pull aparts, 20 bicep curls, 20 tricep extensions, rest

Cooldown:

WoD workout details:

Datum:

13-04-2021

Tijd:

19:30 tot 20:15


workout details:

Datum:

13-04-2021

Tijd:

tot


WoD

Warm-up:

WOD:

  • 6 rounds
  • 10 pike hspu
  • 10 dumbbell power clean
  • 10 dumbbell shoulder to overhead
  • 50 double unders
  • timecap 10min

Accessory work:

emom 12min: 1. 1-arm chest press L/2. 1-arm chest press R/3. 1-arm row R/4. 1-arm row L

Cooldown:

WoD workout details:

Datum:

14-04-2021

Tijd:

07:15 tot 08:00


WoD

Warm-up:

WOD:

  • 6 rounds
  • 10 pike hspu
  • 10 dumbbell power clean
  • 10 dumbbell shoulder to overhead
  • 50 double unders
  • timecap 10min

Accessory work:

emom 12min: 1. 1-arm chest press L/2. 1-arm chest press R/3. 1-arm row R/4. 1-arm row L

Cooldown:

WoD workout details:

Datum:

14-04-2021

Tijd:

09:15 tot 10:00


WoD

Warm-up:

WOD:

  • 6 rounds
  • 10 pike hspu
  • 10 dumbbell power clean
  • 10 dumbbell shoulder to overhead
  • 50 double unders
  • timecap 10min

Accessory work:

emom 12min: 1. 1-arm chest press L/2. 1-arm chest press R/3. 1-arm row R/4. 1-arm row L

Cooldown:

WoD workout details:

Datum:

14-04-2021

Tijd:

12:00 tot 12:45


WoD

Warm-up:

WOD:

  • 6 rounds
  • 10 pike hspu
  • 10 dumbbell power clean
  • 10 dumbbell shoulder to overhead
  • 50 double unders
  • timecap 10min

Accessory work:

emom 12min: 1. 1-arm chest press L/2. 1-arm chest press R/3. 1-arm row R/4. 1-arm row L

Cooldown:

WoD workout details:

Datum:

14-04-2021

Tijd:

15:30 tot 16:15


WoD

Warm-up:

WOD:

  • 6 rounds
  • 10 pike hspu
  • 10 dumbbell power clean
  • 10 dumbbell shoulder to overhead
  • 50 double unders
  • timecap 10min

Accessory work:

emom 12min: 1. 1-arm chest press L/2. 1-arm chest press R/3. 1-arm row R/4. 1-arm row L

Cooldown:

WoD workout details:

Datum:

14-04-2021

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • 6 rounds
  • 10 pike hspu
  • 10 dumbbell power clean
  • 10 dumbbell shoulder to overhead
  • 50 double unders
  • timecap 10min

Accessory work:

emom 12min: 1. 1-arm chest press L/2. 1-arm chest press R/3. 1-arm row R/4. 1-arm row L

Cooldown:

WoD workout details:

Datum:

14-04-2021

Tijd:

17:30 tot 18:15


WoD

Warm-up:

WOD:

  • 6 rounds
  • 10 pike hspu
  • 10 dumbbell power clean
  • 10 dumbbell shoulder to overhead
  • 50 double unders
  • timecap 10min

Accessory work:

emom 12min: 1. 1-arm chest press L/2. 1-arm chest press R/3. 1-arm row R/4. 1-arm row L

Cooldown:

WoD workout details:

Datum:

14-04-2021

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • 6 rounds
  • 10 pike hspu
  • 10 dumbbell power clean
  • 10 dumbbell shoulder to overhead
  • 50 double unders
  • timecap 10min

Accessory work:

emom 12min: 1. 1-arm chest press L/2. 1-arm chest press R/3. 1-arm row R/4. 1-arm row L

Cooldown:

WoD workout details:

Datum:

14-04-2021

Tijd:

19:30 tot 20:15


workout details:

Datum:

14-04-2021

Tijd:

tot


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

07:15 tot 08:00


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

09:15 tot 10:00


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

12:00 tot 12:45


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

15:30 tot 16:15


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

17:30 tot 18:15


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • for time
  • 120 air wallballs
  • 120 cal row
  • move rower inside/outside with 2 people
  • timecap 15min

Accessory work:

3 sets of 6-10 erg hamstring curls, 20 banded goodmornings

Cooldown:

WoD workout details:

Datum:

15-04-2021

Tijd:

19:30 tot 20:15


workout details:

Datum:

15-04-2021

Tijd:

tot


WoD workout details:

Datum:

16-04-2021

Tijd:

07:15 tot 08:00


WoD workout details:

Datum:

16-04-2021

Tijd:

09:15 tot 10:00


WoD workout details:

Datum:

16-04-2021

Tijd:

12:00 tot 12:45


Oly Lifting workout details:

Datum:

16-04-2021

Tijd:

15:30 tot 16:15


WoD workout details:

Datum:

16-04-2021

Tijd:

16:30 tot 17:15


WoD workout details:

Datum:

16-04-2021

Tijd:

17:30 tot 18:15


WoD workout details:

Datum:

16-04-2021

Tijd:

18:30 tot 19:15


WoD workout details:

Datum:

16-04-2021

Tijd:

19:30 tot 20:15


workout details:

Datum:

16-04-2021

Tijd:

tot


WoD workout details:

Datum:

17-04-2021

Tijd:

09:15 tot 10:00


WoD workout details:

Datum:

17-04-2021

Tijd:

10:15 tot 11:00


Barbell 2 Go workout details:

Datum:

17-04-2021

Tijd:

11:15 tot 11:45


Barbell 2 Go workout details:

Datum:

17-04-2021

Tijd:

12:00 tot 12:30


workout details:

Datum:

17-04-2021

Tijd:

tot


WoD workout details:

Datum:

18-04-2021

Tijd:

09:15 tot 10:00


WoD workout details:

Datum:

18-04-2021

Tijd:

10:15 tot 11:00


Barbell 2 Go workout details:

Datum:

18-04-2021

Tijd:

11:15 tot 11:45


Barbell 2 Go workout details:

Datum:

18-04-2021

Tijd:

12:00 tot 12:30


workout details:

Datum:

18-04-2021

Tijd:

tot


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