CrossFit Bink 36 Rooster

WoD

Warm-up:

functional warm up

WOD:

  • 10-9-8-7-6-5-4-3-2-1
  • burpee pull up
  • run 200m after each set
  • timecap 20min

Accessory work:

split squat 4 sets of 12-15 reps

Cooldown:

run

WoD workout details:

Datum:

09-12-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

functional warm up

WOD:

  • 10-9-8-7-6-5-4-3-2-1
  • burpee pull up
  • run 200m after each set
  • timecap 20min

Accessory work:

split squat 4 sets of 12-15 reps

Cooldown:

run

WoD workout details:

Datum:

09-12-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

WOD:

  • 10-9-8-7-6-5-4-3-2-1
  • burpee pull up
  • run 200m after each set
  • timecap 20min

Accessory work:

split squat 4 sets of 12-15 reps

Cooldown:

run

WoD workout details:

Datum:

09-12-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

functional warm up

WOD:

  • 10-9-8-7-6-5-4-3-2-1
  • burpee pull up
  • run 200m after each set
  • timecap 20min

Accessory work:

split squat 4 sets of 12-15 reps

Cooldown:

run

WoD workout details:

Datum:

09-12-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

functional warm up

WOD:

  • 10-9-8-7-6-5-4-3-2-1
  • burpee pull up
  • run 200m after each set
  • timecap 20min

Accessory work:

split squat 4 sets of 12-15 reps

Cooldown:

run

WoD workout details:

Datum:

09-12-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

functional warm up

WOD:

  • 10-9-8-7-6-5-4-3-2-1
  • burpee pull up
  • run 200m after each set
  • timecap 20min

Accessory work:

split squat 4 sets of 12-15 reps

Cooldown:

run

WoD workout details:

Datum:

09-12-2019

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

functional warm up

Let's talk about:

GPP

Skill:

burpee jumping pull up, run

WOD:

  • 10-9-8-7-6-5-4-3-2-1
  • burpee jumping pull up
  • run 200m after each set
  • timecap 20min

Cooldown:

run

Fundamentals workout details:

Datum:

09-12-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

functional warm up

WOD:

  • 10-9-8-7-6-5-4-3-2-1
  • burpee pull up
  • run 200m after each set
  • timecap 20min

Accessory work:

split squat 4 sets of 12-15 reps

Cooldown:

run

WoD workout details:

Datum:

09-12-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

09-12-2019

Tijd:

tot


WoD

Warm-up:

gymnastics warm up

Strength:

emom 10min 1 clean&jerk @ 90% 1rm

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 chest to bar
  • 5m handstand walk

Cooldown:

run

WoD workout details:

Datum:

10-12-2019

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

technique comes first

Skill:

walking lunge, push up, ring row, walk around the box

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 ring rows
  • 1 walk around the box

Cooldown:

run

Fundamentals workout details:

Datum:

10-12-2019

Tijd:

08:15 tot 09:15


WoD

Warm-up:

gymnastics warm up

Strength:

emom 10min 1 clean&jerk @ 90% 1rm

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 chest to bar
  • 5m handstand walk

Cooldown:

run

WoD workout details:

Datum:

10-12-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

gymnastics warm up

Strength:

emom 10min 1 clean&jerk @ 90% 1rm

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 chest to bar
  • 5m handstand walk

Cooldown:

run

WoD workout details:

Datum:

10-12-2019

Tijd:

12:00 tot 13:00


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

technique comes first

Skill:

walking lunge, push up, ring row, walk around the box

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 ring rows
  • 1 walk around the box

Cooldown:

run

Fundamentals workout details:

Datum:

10-12-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

gymnastics warm up

Strength:

emom 10min 1 clean&jerk @ 90% 1rm

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 chest to bar
  • 5m handstand walk

Cooldown:

run

WoD workout details:

Datum:

10-12-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

gymnastics warm up

Strength:

emom 10min 1 clean&jerk @ 90% 1rm

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 chest to bar
  • 5m handstand walk

Cooldown:

run

WoD workout details:

Datum:

10-12-2019

Tijd:

18:30 tot 19:30


WoD

Warm-up:

gymnastics warm up

Strength:

emom 10min 1 clean&jerk @ 90% 1rm

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 chest to bar
  • 5m handstand walk

Cooldown:

run

WoD workout details:

Datum:

10-12-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

gymnastics warm up

Strength:

emom 10min 1 clean&jerk @ 90% 1rm

WOD:

  • amrap 14min
  • 30m walking lunges
  • 15 push ups
  • 10 chest to bar
  • 5m handstand walk

Cooldown:

run

WoD workout details:

Datum:

10-12-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

10-12-2019

Tijd:

tot


WoD

Warm-up:

functional warm up

WOD:

  • buddy wod
  • you go I go
  • 12x 2min amrap
  • 15/10 cal bike
  • max reps sumo deadlift high pulls 50/35kg

Cooldown:

run

WoD workout details:

Datum:

11-12-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

functional warm up

WOD:

  • buddy wod
  • you go I go
  • 12x 2min amrap
  • 15/10 cal bike
  • max reps sumo deadlift high pulls 50/35kg

Cooldown:

run

WoD workout details:

Datum:

11-12-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

WOD:

  • buddy wod
  • you go I go
  • 12x 2min amrap
  • 15/10 cal bike
  • max reps sumo deadlift high pulls 50/35kg

Cooldown:

run

WoD workout details:

Datum:

11-12-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

functional warm up

WOD:

  • buddy wod
  • you go I go
  • 12x 2min amrap
  • 15/10 cal bike
  • max reps sumo deadlift high pulls 50/35kg

Cooldown:

run

WoD workout details:

Datum:

11-12-2019

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

functional warm up

Let's talk about:

neurological vs body adaptation

Skill:

bike, sumo deadlift high pull

WOD:

  • buddy wod
  • you go I go
  • 10x 2min amrap
  • 12/8 cal bike
  • max reps sumo deadlift high pull 30/20kg

Cooldown:

run

Fundamentals workout details:

Datum:

11-12-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

functional warm up

WOD:

  • buddy wod
  • you go I go
  • 12x 2min amrap
  • 15/10 cal bike
  • max reps sumo deadlift high pulls 50/35kg

Cooldown:

run

WoD workout details:

Datum:

11-12-2019

Tijd:

18:30 tot 19:30


WoD

Warm-up:

functional warm up

WOD:

  • buddy wod
  • you go I go
  • 12x 2min amrap
  • 15/10 cal bike
  • max reps sumo deadlift high pulls 50/35kg

Cooldown:

run

WoD workout details:

Datum:

11-12-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

functional warm up

WOD:

  • buddy wod
  • you go I go
  • 12x 2min amrap
  • 15/10 cal bike
  • max reps sumo deadlift high pulls 50/35kg

Cooldown:

run

WoD workout details:

Datum:

11-12-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

11-12-2019

Tijd:

tot


WoD

Warm-up:

gymnastics warm up

Strength:

front squat 10x3

WOD:

  • for time
  • 800m run
  • 50 push presses 50/35kg
  • 50 toes to bar
  • timecap 11min

Cooldown:

run

WoD workout details:

Datum:

12-12-2019

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

scaling movements

Skill:

run, push press, knees to chest

WOD:

  • for time
  • 800m run
  • 30 push presses 35/20kg
  • 30 knees to chest

Cooldown:

run

Fundamentals workout details:

Datum:

12-12-2019

Tijd:

08:15 tot 09:15


WoD

Warm-up:

gymnastics warm up

Strength:

front squat 10x3

WOD:

  • for time
  • 800m run
  • 50 push presses 50/35kg
  • 50 toes to bar
  • timecap 11min

Cooldown:

run

WoD workout details:

Datum:

12-12-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

gymnastics warm up

Strength:

front squat 10x3

WOD:

  • for time
  • 800m run
  • 50 push presses 50/35kg
  • 50 toes to bar
  • timecap 11min

Cooldown:

run

WoD workout details:

Datum:

12-12-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

gymnastics warm up

Strength:

front squat 10x3

WOD:

  • for time
  • 800m run
  • 50 push presses 50/35kg
  • 50 toes to bar
  • timecap 11min

Cooldown:

run

WoD workout details:

Datum:

12-12-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

gymnastics warm up

Strength:

front squat 10x3

WOD:

  • for time
  • 800m run
  • 50 push presses 50/35kg
  • 50 toes to bar
  • timecap 11min

Cooldown:

run

WoD workout details:

Datum:

12-12-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

gymnastics warm up

Strength:

front squat 10x3

WOD:

  • for time
  • 800m run
  • 50 push presses 50/35kg
  • 50 toes to bar
  • timecap 11min

Cooldown:

run

WoD workout details:

Datum:

12-12-2019

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

scaling movements

Skill:

run, push press, knees to chest

WOD:

  • for time
  • 800m run
  • 30 push presses 35/20kg
  • 30 knees to chest

Cooldown:

run

Fundamentals workout details:

Datum:

12-12-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

gymnastics warm up

Strength:

front squat 10x3

WOD:

  • for time
  • 800m run
  • 50 push presses 50/35kg
  • 50 toes to bar
  • timecap 11min

Cooldown:

run

WoD workout details:

Datum:

12-12-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

12-12-2019

Tijd:

tot


WoD

Warm-up:

cardio warm up

Let's talk about:

10 general physical skills

WOD:

  • buddy wod - 18min amrap
  • 500m row (together)
  • 400m run (together)
  • 50 cal bike (you go/I go)

Accessory work:

work on your handstand walk at your own level

Cooldown:

As from 17:30hrs there will be no classes because of the CrossFit Bink 36 Lift-off competition

WoD workout details:

Datum:

13-12-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

cardio warm up

Let's talk about:

10 general physical skills

WOD:

  • buddy wod - 18min amrap
  • 500m row (together)
  • 400m run (together)
  • 50 cal bike (you go/I go)

Accessory work:

work on your handstand walk at your own level

Cooldown:

As from 17:30hrs there will be no classes because of the CrossFit Bink 36 Lift-off competition

WoD workout details:

Datum:

13-12-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

cardio warm up

Let's talk about:

10 general physical skills

WOD:

  • buddy wod - 18min amrap
  • 500m row (together)
  • 400m run (together)
  • 50 cal bike (you go/I go)

Accessory work:

work on your handstand walk at your own level

Cooldown:

As from 17:30hrs there will be no classes because of the CrossFit Bink 36 Lift-off competition

WoD workout details:

Datum:

13-12-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

cardio warm up

Let's talk about:

10 general physical skills

WOD:

  • buddy wod - 18min amrap
  • 500m row (together)
  • 400m run (together)
  • 50 cal bike (you go/I go)

Accessory work:

work on your handstand walk at your own level

Cooldown:

As from 17:30hrs there will be no classes because of the CrossFit Bink 36 Lift-off competition

WoD workout details:

Datum:

13-12-2019

Tijd:

16:30 tot 17:30


workout details:

Datum:

13-12-2019

Tijd:

tot


WoD

Warm-up:

gymnastics warm up

Strength:

5 sets of 5 TnG power snatches (build up)

WOD:

  • amrap 9min
  • 18 wallballs 9/6kg
  • 9 chest to bar

Cooldown:

run

WoD workout details:

Datum:

14-12-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

gymnastics warm up

Strength:

5 sets of 5 TnG power snatches (build up)

WOD:

  • amrap 9min
  • 18 wallballs 9/6kg
  • 9 chest to bar

Cooldown:

run

WoD workout details:

Datum:

14-12-2019

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

gymnastics warm up

Let's talk about:

foundations in the fun

Skill:

wallball, ring row

WOD:

  • amrap 9min
  • 18 wallballs 6/4kg
  • 18 ring rows

Cooldown:

run

Fundamentals workout details:

Datum:

14-12-2019

Tijd:

11:15 tot 12:15


workout details:

Datum:

14-12-2019

Tijd:

tot


WoD

Warm-up:

functional warm up

WOD:

  • emom 24min
  • min 1: 16/12 cal row
  • min 2: 16 box jumps
  • min 3: 16 dumbbell snatches 22.5/15kg

Cooldown:

row

WoD workout details:

Datum:

15-12-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

WOD:

  • emom 24min
  • min 1: 16/12 cal row
  • min 2: 16 box jumps
  • min 3: 16 dumbbell snatches 22.5/15kg

Cooldown:

row

WoD workout details:

Datum:

15-12-2019

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

functional warm up

Let's talk about:

CF Pyramid

Skill:

row, box jump, dumbbell snatch

WOD:

  • emom 21min
  • min 1: 12/8 cal row
  • min 2: 12 box jumps
  • min 3: 12 dumbbell snatches 15/10kg

Cooldown:

row

Fundamentals workout details:

Datum:

15-12-2019

Tijd:

11:15 tot 12:15


Mobility workout details:

Datum:

15-12-2019

Tijd:

12:15 tot 13:15


workout details:

Datum:

15-12-2019

Tijd:

tot


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