CrossFit Bink 36 Rooster

WoD

Warm-up:

WOD:

  • 5 min max wallballs
  • 5 min max db box step overs 2x22.5/15kg
  • 5 min max kb snatches 24/16kg

Accessory work:

3-5 sets of 10-15 ring rows// 10-15 barbell curls// rest as needed

Cooldown:

WoD workout details:

Datum:

22-11-2021

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • 5 min max wallballs
  • 5 min max db box step overs 2x22.5/15kg
  • 5 min max kb snatches 24/16kg

Accessory work:

3-5 sets of 10-15 ring rows// 10-15 barbell curls// rest as needed

Cooldown:

WoD workout details:

Datum:

22-11-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

22-11-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • 5 min max wallballs
  • 5 min max db box step overs 2x22.5/15kg
  • 5 min max kb snatches 24/16kg

Accessory work:

3-5 sets of 10-15 ring rows// 10-15 barbell curls// rest as needed

Cooldown:

WoD workout details:

Datum:

22-11-2021

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

22-11-2021

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • 5 min max wallballs
  • 5 min max db box step overs 2x22.5/15kg
  • 5 min max kb snatches 24/16kg

Accessory work:

3-5 sets of 10-15 ring rows// 10-15 barbell curls// rest as needed

Cooldown:

WoD workout details:

Datum:

22-11-2021

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • 5 min max wallballs
  • 5 min max db box step overs 2x22.5/15kg
  • 5 min max kb snatches 24/16kg

Accessory work:

3-5 sets of 10-15 ring rows// 10-15 barbell curls// rest as needed

Cooldown:

WoD workout details:

Datum:

22-11-2021

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • 5 min max wallballs
  • 5 min max db box step overs 2x22.5/15kg
  • 5 min max kb snatches 24/16kg

Accessory work:

3-5 sets of 10-15 ring rows// 10-15 barbell curls// rest as needed

Cooldown:

WoD workout details:

Datum:

22-11-2021

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • 5 min max wallballs
  • 5 min max db box step overs 2x22.5/15kg
  • 5 min max kb snatches 24/16kg

Accessory work:

3-5 sets of 10-15 ring rows// 10-15 barbell curls// rest as needed

Cooldown:

WoD workout details:

Datum:

22-11-2021

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

what is crossfit

Skill:

wallball, db box step over, kb snatch

WOD:

  • amrap 15min
  • 14 wallballs
  • 14 db box step overs 1x15/10kg
  • 14 kb snatches 12/8kg

Cooldown:

Fundamentals workout details:

Datum:

22-11-2021

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • 5 min max wallballs
  • 5 min max db box step overs 2x22.5/15kg
  • 5 min max kb snatches 24/16kg

Accessory work:

3-5 sets of 10-15 ring rows// 10-15 barbell curls// rest as needed

Cooldown:

WoD workout details:

Datum:

22-11-2021

Tijd:

20:30 tot 21:30


workout details:

Datum:

22-11-2021

Tijd:

tot


WoD | the devil wears metcon

Warm-up:

WOD:

  • emom 24min
  • even: 20 box jumps
  • odd: 10 hspu
  • score = 0; every rep missed =-1

Accessory work:

emom 8min: even: supermans/ odd: sandbag hold

Cooldown:

WoD workout details:

Datum:

23-11-2021

Tijd:

07:15 tot 08:15


Fundamentals | the devil wears metcon

Warm-up:

Let's talk about:

pacing

Skill:

box jump, box handstand push up (hspu)

WOD:

  • emom 20min
  • min 1: 14 box jumps
  • min 2: 6 box hspu

Cooldown:

Fundamentals workout details:

Datum:

23-11-2021

Tijd:

08:15 tot 09:00


WoD | the devil wears metcon

Warm-up:

WOD:

  • emom 24min
  • even: 20 box jumps
  • odd: 10 hspu
  • score = 0; every rep missed =-1

Accessory work:

emom 8min: even: supermans/ odd: sandbag hold

Cooldown:

WoD workout details:

Datum:

23-11-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

23-11-2021

Tijd:

10:30 tot 11:45


WoD | the devil wears metcon

Warm-up:

WOD:

  • emom 24min
  • even: 20 box jumps
  • odd: 10 hspu
  • score = 0; every rep missed =-1

Accessory work:

emom 8min: even: supermans/ odd: sandbag hold

Cooldown:

WoD workout details:

Datum:

23-11-2021

Tijd:

12:00 tot 13:00


WoD | the devil wears metcon

Warm-up:

WOD:

  • emom 24min
  • even: 20 box jumps
  • odd: 10 hspu
  • score = 0; every rep missed =-1

Accessory work:

emom 8min: even: supermans/ odd: sandbag hold

Cooldown:

WoD workout details:

Datum:

23-11-2021

Tijd:

15:30 tot 16:30


Fundamentals | the devil wears metcon

Warm-up:

Let's talk about:

pacing

Skill:

box jump, box handstand push up (hspu)

WOD:

  • emom 20min
  • min 1: 14 box jumps
  • min 2: 6 box hspu

Cooldown:

Fundamentals workout details:

Datum:

23-11-2021

Tijd:

16:30 tot 17:15


WoD | the devil wears metcon

Warm-up:

WOD:

  • emom 24min
  • even: 20 box jumps
  • odd: 10 hspu
  • score = 0; every rep missed =-1

Accessory work:

emom 8min: even: supermans/ odd: sandbag hold

Cooldown:

WoD workout details:

Datum:

23-11-2021

Tijd:

17:30 tot 18:30


WoD | the devil wears metcon

Warm-up:

WOD:

  • emom 24min
  • even: 20 box jumps
  • odd: 10 hspu
  • score = 0; every rep missed =-1

Accessory work:

emom 8min: even: supermans/ odd: sandbag hold

Cooldown:

WoD workout details:

Datum:

23-11-2021

Tijd:

18:30 tot 19:30


WoD | the devil wears metcon

Warm-up:

WOD:

  • emom 24min
  • even: 20 box jumps
  • odd: 10 hspu
  • score = 0; every rep missed =-1

Accessory work:

emom 8min: even: supermans/ odd: sandbag hold

Cooldown:

WoD workout details:

Datum:

23-11-2021

Tijd:

19:30 tot 20:30


WoD | the devil wears metcon

Warm-up:

WOD:

  • emom 24min
  • even: 20 box jumps
  • odd: 10 hspu
  • score = 0; every rep missed =-1

Accessory work:

emom 8min: even: supermans/ odd: sandbag hold

Cooldown:

WoD workout details:

Datum:

23-11-2021

Tijd:

20:30 tot 21:30


workout details:

Datum:

23-11-2021

Tijd:

tot


WoD

Warm-up:

Strength:

build up to a heavy high hang + hang + floor squat clean

WOD:

  • every 4min x4
  • 50 double unders
  • 12 squat cleans 60/40kg
  • 10/8 cal row

Cooldown:

WoD workout details:

Datum:

24-11-2021

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

build up to a heavy high hang + hang + floor squat clean

WOD:

  • every 4min x4
  • 50 double unders
  • 12 squat cleans 60/40kg
  • 10/8 cal row

Cooldown:

WoD workout details:

Datum:

24-11-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

24-11-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

build up to a heavy high hang + hang + floor squat clean

WOD:

  • every 4min x4
  • 50 double unders
  • 12 squat cleans 60/40kg
  • 10/8 cal row

Cooldown:

WoD workout details:

Datum:

24-11-2021

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

24-11-2021

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

build up to a heavy high hang + hang + floor squat clean

WOD:

  • every 4min x4
  • 50 double unders
  • 12 squat cleans 60/40kg
  • 10/8 cal row

Cooldown:

WoD workout details:

Datum:

24-11-2021

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

build up to a heavy high hang + hang + floor squat clean

WOD:

  • every 4min x4
  • 50 double unders
  • 12 squat cleans 60/40kg
  • 10/8 cal row

Cooldown:

WoD workout details:

Datum:

24-11-2021

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

row, squat clean, double under

WOD:

  • amrap 16min
  • 20 double under (attempts)
  • 12 squat cleans 30/20kg
  • 10/8 cal row

Cooldown:

Fundamentals workout details:

Datum:

24-11-2021

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

build up to a heavy high hang + hang + floor squat clean

WOD:

  • every 4min x4
  • 50 double unders
  • 12 squat cleans 60/40kg
  • 10/8 cal row

Cooldown:

WoD workout details:

Datum:

24-11-2021

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

build up to a heavy high hang + hang + floor squat clean

WOD:

  • every 4min x4
  • 50 double unders
  • 12 squat cleans 60/40kg
  • 10/8 cal row

Cooldown:

WoD workout details:

Datum:

24-11-2021

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

build up to a heavy high hang + hang + floor squat clean

WOD:

  • every 4min x4
  • 50 double unders
  • 12 squat cleans 60/40kg
  • 10/8 cal row

Cooldown:

WoD workout details:

Datum:

24-11-2021

Tijd:

20:30 tot 21:30


workout details:

Datum:

24-11-2021

Tijd:

tot


WoD

Warm-up:

Strength:

6x2 bench press

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 barfacing burpees
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

25-11-2021

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

scaling

Skill:

run, thrusters, barfacing burpees

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 30/20kg
  • 15 barfacing burpees

Cooldown:

Fundamentals workout details:

Datum:

25-11-2021

Tijd:

08:15 tot 09:00


WoD

Warm-up:

Strength:

6x2 bench press

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 barfacing burpees
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

25-11-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

25-11-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

6x2 bench press

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 barfacing burpees
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

25-11-2021

Tijd:

12:00 tot 13:00


WoD

Warm-up:

Strength:

6x2 bench press

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 barfacing burpees
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

25-11-2021

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

6x2 bench press

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 barfacing burpees
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

25-11-2021

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

6x2 bench press

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 barfacing burpees
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

25-11-2021

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

6x2 bench press

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 barfacing burpees
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

25-11-2021

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

scaling

Skill:

run, thrusters, barfacing burpees

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 30/20kg
  • 15 barfacing burpees

Cooldown:

Fundamentals workout details:

Datum:

25-11-2021

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Strength:

6x2 bench press

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 barfacing burpees
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

25-11-2021

Tijd:

20:30 tot 21:30


workout details:

Datum:

25-11-2021

Tijd:

tot


WoD

Warm-up:

WOD:

  • buddy wod "thank you coach Stacey"
  • divide as you like; 60 cal assault bike
  • 60 toes to rings
  • 60 devil presses 1x22.5/15kg
  • 60 wallballs
  • max cal assault bike
  • timecap 26min

Cooldown:

WoD workout details:

Datum:

26-11-2021

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • buddy wod "thank you coach Stacey"
  • divide as you like; 60 cal assault bike
  • 60 toes to rings
  • 60 devil presses 1x22.5/15kg
  • 60 wallballs
  • max cal assault bike
  • timecap 26min

Cooldown:

WoD workout details:

Datum:

26-11-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

26-11-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • buddy wod "thank you coach Stacey"
  • divide as you like; 60 cal assault bike
  • 60 toes to rings
  • 60 devil presses 1x22.5/15kg
  • 60 wallballs
  • max cal assault bike
  • timecap 26min

Cooldown:

WoD workout details:

Datum:

26-11-2021

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

26-11-2021

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • buddy wod "thank you coach Stacey"
  • divide as you like; 60 cal assault bike
  • 60 toes to rings
  • 60 devil presses 1x22.5/15kg
  • 60 wallballs
  • max cal assault bike
  • timecap 26min

Cooldown:

WoD workout details:

Datum:

26-11-2021

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • buddy wod "thank you coach Stacey"
  • divide as you like; 60 cal assault bike
  • 60 toes to rings
  • 60 devil presses 1x22.5/15kg
  • 60 wallballs
  • max cal assault bike
  • timecap 26min

Cooldown:

WoD workout details:

Datum:

26-11-2021

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • buddy wod "thank you coach Stacey"
  • divide as you like; 60 cal assault bike
  • 60 toes to rings
  • 60 devil presses 1x22.5/15kg
  • 60 wallballs
  • max cal assault bike
  • timecap 26min

Cooldown:

WoD workout details:

Datum:

26-11-2021

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

wod strategy

Skill:

all movements

WOD:

  • buddy wod "thank you coach Stacey"
  • divide as you like; 40 cal assault bike
  • 40 toes to rings
  • 40 devil presses 1x15/10kg
  • 40 wallballs
  • max cal assault bike
  • 22min timecap

Cooldown:

Fundamentals workout details:

Datum:

26-11-2021

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • buddy wod "thank you coach Stacey"
  • divide as you like; 60 cal assault bike
  • 60 toes to rings
  • 60 devil presses 1x22.5/15kg
  • 60 wallballs
  • max cal assault bike
  • timecap 26min

Cooldown:

WoD workout details:

Datum:

26-11-2021

Tijd:

19:30 tot 20:30


workout details:

Datum:

26-11-2021

Tijd:

tot


WoD

Warm-up:

WOD:

  • 2 rounds
  • 1000/900m row
  • 100 double unders
  • 800m run
  • timecap 22min

Accessory work:

3-4 sets of 10-15 side bents left + right

Cooldown:

WoD workout details:

Datum:

27-11-2021

Tijd:

09:15 tot 10:15


WoD

Warm-up:

WOD:

  • 2 rounds
  • 1000/900m row
  • 100 double unders
  • 800m run
  • timecap 22min

Accessory work:

3-4 sets of 10-15 side bents left + right

Cooldown:

WoD workout details:

Datum:

27-11-2021

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

Let's talk about:

aerobic capacity

Skill:

row, run, double under

WOD:

  • 2 rounds
  • 1000/900m row
  • 45 double under (attempts)
  • 400m run

Cooldown:

Fundamentals workout details:

Datum:

27-11-2021

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

27-11-2021

Tijd:

12:15 tot 14:00


workout details:

Datum:

27-11-2021

Tijd:

tot


WoD workout details:

Datum:

28-11-2021

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

28-11-2021

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

28-11-2021

Tijd:

11:15 tot 12:00


WoD workout details:

Datum:

28-11-2021

Tijd:

12:15 tot 13:15


workout details:

Datum:

28-11-2021

Tijd:

tot


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