CrossFit Bink 36 Rooster

WoD

Warm-up:

kettlebell warm up

Skill:

pull ups

WOD:

  • amrap 20min
  • 20m left arm KB overhead walk 32/24kg
  • 10 pull ups
  • 20m right arm KB overhead walk
  • 10 box jump overs

Cooldown:

shoulder stretch

WoD workout details:

Datum:

13-01-2020

Tijd:

07:15 tot 08:15


WoD

Warm-up:

kettlebell warm up

Skill:

pull ups

WOD:

  • amrap 20min
  • 20m left arm KB overhead walk 32/24kg
  • 10 pull ups
  • 20m right arm KB overhead walk
  • 10 box jump overs

Cooldown:

shoulder stretch

WoD workout details:

Datum:

13-01-2020

Tijd:

09:15 tot 10:15


WoD

Warm-up:

kettlebell warm up

Skill:

pull ups

WOD:

  • amrap 20min
  • 20m left arm KB overhead walk 32/24kg
  • 10 pull ups
  • 20m right arm KB overhead walk
  • 10 box jump overs

Cooldown:

shoulder stretch

WoD workout details:

Datum:

13-01-2020

Tijd:

12:00 tot 13:00


WoD

Warm-up:

kettlebell warm up

Skill:

pull ups

WOD:

  • amrap 20min
  • 20m left arm KB overhead walk 32/24kg
  • 10 pull ups
  • 20m right arm KB overhead walk
  • 10 box jump overs

Cooldown:

shoulder stretch

WoD workout details:

Datum:

13-01-2020

Tijd:

16:30 tot 17:30


WoD

Warm-up:

kettlebell warm up

Skill:

pull ups

WOD:

  • amrap 20min
  • 20m left arm KB overhead walk 32/24kg
  • 10 pull ups
  • 20m right arm KB overhead walk
  • 10 box jump overs

Cooldown:

shoulder stretch

WoD workout details:

Datum:

13-01-2020

Tijd:

17:30 tot 18:30


WoD

Warm-up:

kettlebell warm up

Skill:

pull ups

WOD:

  • amrap 20min
  • 20m left arm KB overhead walk 32/24kg
  • 10 pull ups
  • 20m right arm KB overhead walk
  • 10 box jump overs

Cooldown:

shoulder stretch

WoD workout details:

Datum:

13-01-2020

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

kettlebell warm up

Let's talk about:

rep vs no rep

Skill:

KB overhead walk, ring row, box jump over

WOD:

  • amrap 20min
  • 20m right arm KB overhead walk 24/16kg
  • 10 ring rows
  • 20m right arm KB overhead walk
  • 10 box jump overs

Cooldown:

shoulder stretch

Fundamentals workout details:

Datum:

13-01-2020

Tijd:

19:30 tot 20:30


WoD

Warm-up:

kettlebell warm up

Skill:

pull ups

WOD:

  • amrap 20min
  • 20m left arm KB overhead walk 32/24kg
  • 10 pull ups
  • 20m right arm KB overhead walk
  • 10 box jump overs

Cooldown:

shoulder stretch

WoD workout details:

Datum:

13-01-2020

Tijd:

20:30 tot 21:30


workout details:

Datum:

13-01-2020

Tijd:

tot


WoD

Warm-up:

cardio warm up

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double unders
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double unders
  • 5 rounds each

Accessory work:

3 sets of 15x side bent (left)/ 15x side bent (right) - 30 sec rest - 60sec plank - 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

14-01-2020

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

cardio warm up

Let's talk about:

core to extremity

Skill:

bike, double under (attempt)

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double under (attempts)
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double under (attempts)
  • 4 rounds each

Cooldown:

run

Fundamentals workout details:

Datum:

14-01-2020

Tijd:

08:15 tot 09:15


WoD

Warm-up:

cardio warm up

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double unders
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double unders
  • 5 rounds each

Accessory work:

3 sets of 15x side bent (left)/ 15x side bent (right) - 30 sec rest - 60sec plank - 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

14-01-2020

Tijd:

09:15 tot 10:15


WoD

Warm-up:

cardio warm up

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double unders
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double unders
  • 5 rounds each

Accessory work:

3 sets of 15x side bent (left)/ 15x side bent (right) - 30 sec rest - 60sec plank - 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

14-01-2020

Tijd:

12:00 tot 13:00


Fundamentals

Warm-up:

cardio warm up

Let's talk about:

core to extremity

Skill:

bike, double under (attempt)

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double under (attempts)
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double under (attempts)
  • 4 rounds each

Cooldown:

run

Fundamentals workout details:

Datum:

14-01-2020

Tijd:

16:30 tot 17:30


WoD

Warm-up:

cardio warm up

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double unders
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double unders
  • 5 rounds each

Accessory work:

3 sets of 15x side bent (left)/ 15x side bent (right) - 30 sec rest - 60sec plank - 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

14-01-2020

Tijd:

17:30 tot 18:30


WoD

Warm-up:

cardio warm up

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double unders
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double unders
  • 5 rounds each

Accessory work:

3 sets of 15x side bent (left)/ 15x side bent (right) - 30 sec rest - 60sec plank - 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

14-01-2020

Tijd:

18:30 tot 19:30


WoD

Warm-up:

cardio warm up

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double unders
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double unders
  • 5 rounds each

Accessory work:

3 sets of 15x side bent (left)/ 15x side bent (right) - 30 sec rest - 60sec plank - 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

14-01-2020

Tijd:

19:30 tot 20:30


WoD

Warm-up:

cardio warm up

WOD:

  • buddy wod
  • person 1 starts
  • 1min bike for max cal
  • 1min max reps double unders
  • then person 2 does
  • 1min bike for max cal
  • 1min max reps double unders
  • 5 rounds each

Accessory work:

3 sets of 15x side bent (left)/ 15x side bent (right) - 30 sec rest - 60sec plank - 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

14-01-2020

Tijd:

20:30 tot 21:30


workout details:

Datum:

14-01-2020

Tijd:

tot


WoD

Warm-up:

gymnastics warm up

WOD:

  • 4 rounds
  • 3 bar muscle ups
  • 10/7 cal row
  • 6 toes to bar
  • 10/7 cal row
  • timecap 12min

Accessory work:

4 sets of 12 russian KB swings - 60 sec wallsit - 60 sec rest

Cooldown:

row

WoD workout details:

Datum:

15-01-2020

Tijd:

07:15 tot 08:15


WoD

Warm-up:

gymnastics warm up

WOD:

  • 4 rounds
  • 3 bar muscle ups
  • 10/7 cal row
  • 6 toes to bar
  • 10/7 cal row
  • timecap 12min

Accessory work:

4 sets of 12 russian KB swings - 60 sec wallsit - 60 sec rest

Cooldown:

row

WoD workout details:

Datum:

15-01-2020

Tijd:

09:15 tot 10:15


WoD

Warm-up:

gymnastics warm up

WOD:

  • 4 rounds
  • 3 bar muscle ups
  • 10/7 cal row
  • 6 toes to bar
  • 10/7 cal row
  • timecap 12min

Accessory work:

4 sets of 12 russian KB swings - 60 sec wallsit - 60 sec rest

Cooldown:

row

WoD workout details:

Datum:

15-01-2020

Tijd:

12:00 tot 13:00


WoD

Warm-up:

gymnastics warm up

WOD:

  • 4 rounds
  • 3 bar muscle ups
  • 10/7 cal row
  • 6 toes to bar
  • 10/7 cal row
  • timecap 12min

Accessory work:

4 sets of 12 russian KB swings - 60 sec wallsit - 60 sec rest

Cooldown:

row

WoD workout details:

Datum:

15-01-2020

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

safety

Skill:

row, ring row, knee raise

WOD:

  • 4 rounds
  • 9 ring rows
  • 10/7 cal row
  • 12 knee raises
  • 10/7 cal row

Cooldown:

row

Fundamentals workout details:

Datum:

15-01-2020

Tijd:

17:30 tot 18:30


WoD

Warm-up:

gymnastics warm up

WOD:

  • 4 rounds
  • 3 bar muscle ups
  • 10/7 cal row
  • 6 toes to bar
  • 10/7 cal row
  • timecap 12min

Accessory work:

4 sets of 12 russian KB swings - 60 sec wallsit - 60 sec rest

Cooldown:

row

WoD workout details:

Datum:

15-01-2020

Tijd:

18:30 tot 19:30


WoD

Warm-up:

gymnastics warm up

WOD:

  • 4 rounds
  • 3 bar muscle ups
  • 10/7 cal row
  • 6 toes to bar
  • 10/7 cal row
  • timecap 12min

Accessory work:

4 sets of 12 russian KB swings - 60 sec wallsit - 60 sec rest

Cooldown:

row

WoD workout details:

Datum:

15-01-2020

Tijd:

19:30 tot 20:30


WoD

Warm-up:

gymnastics warm up

WOD:

  • 4 rounds
  • 3 bar muscle ups
  • 10/7 cal row
  • 6 toes to bar
  • 10/7 cal row
  • timecap 12min

Accessory work:

4 sets of 12 russian KB swings - 60 sec wallsit - 60 sec rest

Cooldown:

row

WoD workout details:

Datum:

15-01-2020

Tijd:

20:30 tot 21:30


workout details:

Datum:

15-01-2020

Tijd:

tot


WoD

Warm-up:

barbell warm up

Strength:

5x5 strict press tempo 3-0-x-2

WOD:

  • amrap 15min
  • 30 double unders
  • 10 snatches
  • 10 burpees over the bar
  • round (RD) 1: 30/25kg
  • RD2: 40/30kg
  • RD3: 50/35kg
  • RD4: 60/40kg
  • RD5: 70/45kg
  • RD6: 80/50kg
  • etc.

Cooldown:

single unders

WoD workout details:

Datum:

16-01-2020

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

barbell warm up

Let's talk about:

why will the coach stop you

Skill:

muscle snatch, double under, burpee over the bar

WOD:

  • amrap 15min
  • 20 double under (attempts)
  • 10 muscle snatch 30/20kg
  • 10 burpees over the bar

Cooldown:

single unders

Fundamentals workout details:

Datum:

16-01-2020

Tijd:

08:15 tot 09:15


WoD

Warm-up:

barbell warm up

Strength:

5x5 strict press tempo 3-0-x-2

WOD:

  • amrap 15min
  • 30 double unders
  • 10 snatches
  • 10 burpees over the bar
  • round (RD) 1: 30/25kg
  • RD2: 40/30kg
  • RD3: 50/35kg
  • RD4: 60/40kg
  • RD5: 70/45kg
  • RD6: 80/50kg
  • etc.

Cooldown:

single unders

WoD workout details:

Datum:

16-01-2020

Tijd:

09:15 tot 10:15


WoD

Warm-up:

barbell warm up

Strength:

5x5 strict press tempo 3-0-x-2

WOD:

  • amrap 15min
  • 30 double unders
  • 10 snatches
  • 10 burpees over the bar
  • round (RD) 1: 30/25kg
  • RD2: 40/30kg
  • RD3: 50/35kg
  • RD4: 60/40kg
  • RD5: 70/45kg
  • RD6: 80/50kg
  • etc.

Cooldown:

single unders

WoD workout details:

Datum:

16-01-2020

Tijd:

12:00 tot 13:00


WoD

Warm-up:

barbell warm up

Strength:

5x5 strict press tempo 3-0-x-2

WOD:

  • amrap 15min
  • 30 double unders
  • 10 snatches
  • 10 burpees over the bar
  • round (RD) 1: 30/25kg
  • RD2: 40/30kg
  • RD3: 50/35kg
  • RD4: 60/40kg
  • RD5: 70/45kg
  • RD6: 80/50kg
  • etc.

Cooldown:

single unders

WoD workout details:

Datum:

16-01-2020

Tijd:

16:30 tot 17:30


WoD

Warm-up:

barbell warm up

Strength:

5x5 strict press tempo 3-0-x-2

WOD:

  • amrap 15min
  • 30 double unders
  • 10 snatches
  • 10 burpees over the bar
  • round (RD) 1: 30/25kg
  • RD2: 40/30kg
  • RD3: 50/35kg
  • RD4: 60/40kg
  • RD5: 70/45kg
  • RD6: 80/50kg
  • etc.

Cooldown:

single unders

WoD workout details:

Datum:

16-01-2020

Tijd:

17:30 tot 18:30


WoD

Warm-up:

barbell warm up

Strength:

5x5 strict press tempo 3-0-x-2

WOD:

  • amrap 15min
  • 30 double unders
  • 10 snatches
  • 10 burpees over the bar
  • round (RD) 1: 30/25kg
  • RD2: 40/30kg
  • RD3: 50/35kg
  • RD4: 60/40kg
  • RD5: 70/45kg
  • RD6: 80/50kg
  • etc.

Cooldown:

single unders

WoD workout details:

Datum:

16-01-2020

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

barbell warm up

Let's talk about:

why will the coach stop you

Skill:

muscle snatch, double under, burpee over the bar

WOD:

  • amrap 15min
  • 20 double under (attempts)
  • 10 muscle snatch 30/20kg
  • 10 burpees over the bar

Cooldown:

single unders

Fundamentals workout details:

Datum:

16-01-2020

Tijd:

19:30 tot 20:30


WoD

Warm-up:

barbell warm up

Strength:

5x5 strict press tempo 3-0-x-2

WOD:

  • amrap 15min
  • 30 double unders
  • 10 snatches
  • 10 burpees over the bar
  • round (RD) 1: 30/25kg
  • RD2: 40/30kg
  • RD3: 50/35kg
  • RD4: 60/40kg
  • RD5: 70/45kg
  • RD6: 80/50kg
  • etc.

Cooldown:

single unders

WoD workout details:

Datum:

16-01-2020

Tijd:

20:30 tot 21:30


workout details:

Datum:

16-01-2020

Tijd:

tot


WoD

Warm-up:

functional warm up

WOD:

  • 7 rounds
  • min1: 10/7 cal bike
  • min2: 20m walking lunges
  • min3: 12/9 cal row
  • min4: plank
  • min5: 20m bear crawl
  • min6: sandbag hold 50/40kg
  • RX: all nose breathing
  • SC1: 50% nose breathing
  • SC2: no nose breathing

Cooldown:

WoD workout details:

Datum:

17-01-2020

Tijd:

07:15 tot 08:15


WoD

Warm-up:

functional warm up

WOD:

  • 7 rounds
  • min1: 10/7 cal bike
  • min2: 20m walking lunges
  • min3: 12/9 cal row
  • min4: plank
  • min5: 20m bear crawl
  • min6: sandbag hold 50/40kg
  • RX: all nose breathing
  • SC1: 50% nose breathing
  • SC2: no nose breathing

Cooldown:

WoD workout details:

Datum:

17-01-2020

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

WOD:

  • 7 rounds
  • min1: 10/7 cal bike
  • min2: 20m walking lunges
  • min3: 12/9 cal row
  • min4: plank
  • min5: 20m bear crawl
  • min6: sandbag hold 50/40kg
  • RX: all nose breathing
  • SC1: 50% nose breathing
  • SC2: no nose breathing

Cooldown:

WoD workout details:

Datum:

17-01-2020

Tijd:

12:00 tot 13:00


WoD

Warm-up:

functional warm up

WOD:

  • 7 rounds
  • min1: 10/7 cal bike
  • min2: 20m walking lunges
  • min3: 12/9 cal row
  • min4: plank
  • min5: 20m bear crawl
  • min6: sandbag hold 50/40kg
  • RX: all nose breathing
  • SC1: 50% nose breathing
  • SC2: no nose breathing

Cooldown:

WoD workout details:

Datum:

17-01-2020

Tijd:

16:30 tot 17:30


WoD

Warm-up:

functional warm up

WOD:

  • 7 rounds
  • min1: 10/7 cal bike
  • min2: 20m walking lunges
  • min3: 12/9 cal row
  • min4: plank
  • min5: 20m bear crawl
  • min6: sandbag hold 50/40kg
  • RX: all nose breathing
  • SC1: 50% nose breathing
  • SC2: no nose breathing

Cooldown:

WoD workout details:

Datum:

17-01-2020

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

functional warm up

Let's talk about:

leave your ego at the door

Skill:

bike, walking lunge, row, bear crawl, sandbag hold, plank

WOD:

  • 5 rounds
  • min1: 7/5 cal bike
  • min2: 20m walking lunges
  • min3: 9/7 cal row
  • min4: plank
  • min5: 20m bear crawl
  • min6: sandbag hold 40/30kg
  • try to do as much as possible nose breathing only

Cooldown:

Fundamentals workout details:

Datum:

17-01-2020

Tijd:

18:30 tot 19:30


Powerlifting workout details:

Datum:

17-01-2020

Tijd:

19:30 tot 20:30


workout details:

Datum:

17-01-2020

Tijd:

tot


WoD

Warm-up:

functional warm up

Strength:

8x3 squat cleans + split jerks @70% (singles, no TnG)/ 90-120sec rest

WOD:

  • 4 rounds
  • 2min work
  • 2min rest
  • switch between left/right PER round
  • 20m dumbbell suitcase walk 22.5/15 kg
  • 20 dumbbell russian swings
  • max dumbbell shoulder to overhead (score)

Cooldown:

jog

WoD workout details:

Datum:

18-01-2020

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

Strength:

8x3 squat cleans + split jerks @70% (singles, no TnG)/ 90-120sec rest

WOD:

  • 4 rounds
  • 2min work
  • 2min rest
  • switch between left/right PER round
  • 20m dumbbell suitcase walk 22.5/15 kg
  • 20 dumbbell russian swings
  • max dumbbell shoulder to overhead (score)

Cooldown:

jog

WoD workout details:

Datum:

18-01-2020

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

functional warm up

Let's talk about:

what is CrossFit?

Skill:

dumbbell suitcase walk, dumbbell russian swing, dumbbell push press

WOD:

  • 4 rounds
  • 2min work
  • 2min rest
  • switch between left/right PER round
  • 20m dumbbell suitcase walk 15/10kg
  • 20 dumbbell russian swings
  • max dumbbell push press (score)

Cooldown:

jog

Fundamentals workout details:

Datum:

18-01-2020

Tijd:

11:15 tot 12:15


workout details:

Datum:

18-01-2020

Tijd:

tot


WoD workout details:

Datum:

19-01-2020

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

19-01-2020

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

19-01-2020

Tijd:

11:15 tot 12:15


Mobility workout details:

Datum:

19-01-2020

Tijd:

12:15 tot 13:15


workout details:

Datum:

19-01-2020

Tijd:

tot