CrossFit Bink 36 Rooster

WoD | Cindy loves Isabel

Warm-up:

functional warm up

WOD:

  • 20min amrap
  • 5 snatches 60/42.5kg
  • 5 pull ups
  • 10 push ups
  • 15 airsquats

Accessory work:

total 5 min L-sit hold. break as needed

Cooldown:

run

WoD workout details:

Datum:

10-02-2020

Tijd:

07:15 tot 08:15


WoD | Cindy loves Isabel

Warm-up:

functional warm up

WOD:

  • 20min amrap
  • 5 snatches 60/42.5kg
  • 5 pull ups
  • 10 push ups
  • 15 airsquats

Accessory work:

total 5 min L-sit hold. break as needed

Cooldown:

run

WoD workout details:

Datum:

10-02-2020

Tijd:

09:15 tot 10:15


WoD | Cindy loves Isabel

Warm-up:

functional warm up

WOD:

  • 20min amrap
  • 5 snatches 60/42.5kg
  • 5 pull ups
  • 10 push ups
  • 15 airsquats

Accessory work:

total 5 min L-sit hold. break as needed

Cooldown:

run

WoD workout details:

Datum:

10-02-2020

Tijd:

12:00 tot 13:00


WoD | Cindy loves Isabel

Warm-up:

functional warm up

WOD:

  • 20min amrap
  • 5 snatches 60/42.5kg
  • 5 pull ups
  • 10 push ups
  • 15 airsquats

Accessory work:

total 5 min L-sit hold. break as needed

Cooldown:

run

WoD workout details:

Datum:

10-02-2020

Tijd:

16:30 tot 17:30


WoD | Cindy loves Isabel

Warm-up:

functional warm up

WOD:

  • 20min amrap
  • 5 snatches 60/42.5kg
  • 5 pull ups
  • 10 push ups
  • 15 airsquats

Accessory work:

total 5 min L-sit hold. break as needed

Cooldown:

run

WoD workout details:

Datum:

10-02-2020

Tijd:

17:30 tot 18:30


WoD | Cindy loves Isabel

Warm-up:

functional warm up

WOD:

  • 20min amrap
  • 5 snatches 60/42.5kg
  • 5 pull ups
  • 10 push ups
  • 15 airsquats

Accessory work:

total 5 min L-sit hold. break as needed

Cooldown:

run

WoD workout details:

Datum:

10-02-2020

Tijd:

18:30 tot 19:30


Fundamentals | Cindy loves Isabel

Warm-up:

functional warm up

Let's talk about:

safety

Skill:

muscle snatch, ring row, push up, airsquat

WOD:

  • Cindy loves Isabel
  • amrap 20min
  • 5 muscle snatches 30/20kg
  • 5 ring rows
  • 10 (knee) push ups
  • 15 airsquats

Cooldown:

run

Fundamentals workout details:

Datum:

10-02-2020

Tijd:

19:30 tot 20:30


WoD | Cindy loves Isabel

Warm-up:

functional warm up

WOD:

  • 20min amrap
  • 5 snatches 60/42.5kg
  • 5 pull ups
  • 10 push ups
  • 15 airsquats

Accessory work:

total 5 min L-sit hold. break as needed

Cooldown:

run

WoD workout details:

Datum:

10-02-2020

Tijd:

20:30 tot 21:30


workout details:

Datum:

10-02-2020

Tijd:

tot


WoD | Grace totally in love with Grace

Warm-up:

functional warm up

WOD:

  • 10min 1RM backsquat
  • 10min 1RM strict press
  • 10min 1RM deadlift
  • straight into
  • 30 clean and jerks 60/42.5kg
  • timecap 5min

Cooldown:

run

WoD workout details:

Datum:

11-02-2020

Tijd:

07:15 tot 08:15


Fundamentals | Grace totally in love with Grace

Warm-up:

functional warm up

Let's talk about:

why will the coach stop you

Skill:

muscle clean, push press, back squat, deadlift

WOD:

  • amrap 16min
  • 10 muscle clean 30/20kg
  • 10 push press
  • 10 backsquats
  • 10 deadlifts

Cooldown:

run

Fundamentals workout details:

Datum:

11-02-2020

Tijd:

08:15 tot 09:15


WoD | Grace totally in love with Grace

Warm-up:

functional warm up

WOD:

  • 10min 1RM backsquat
  • 10min 1RM strict press
  • 10min 1RM deadlift
  • straight into
  • 30 clean and jerks 60/42.5kg
  • timecap 5min

Cooldown:

run

WoD workout details:

Datum:

11-02-2020

Tijd:

09:15 tot 10:15


WoD | Grace totally in love with Grace

Warm-up:

functional warm up

WOD:

  • 10min 1RM backsquat
  • 10min 1RM strict press
  • 10min 1RM deadlift
  • straight into
  • 30 clean and jerks 60/42.5kg
  • timecap 5min

Cooldown:

run

WoD workout details:

Datum:

11-02-2020

Tijd:

12:00 tot 13:00


Fundamentals | Grace totally in love with Grace

Warm-up:

functional warm up

Let's talk about:

why will the coach stop you

Skill:

muscle clean, push press, back squat, deadlift

WOD:

  • amrap 16min
  • 10 muscle clean 30/20kg
  • 10 push press
  • 10 backsquats
  • 10 deadlifts

Cooldown:

run

Fundamentals workout details:

Datum:

11-02-2020

Tijd:

16:30 tot 17:30


WoD | Grace totally in love with Grace

Warm-up:

functional warm up

WOD:

  • 10min 1RM backsquat
  • 10min 1RM strict press
  • 10min 1RM deadlift
  • straight into
  • 30 clean and jerks 60/42.5kg
  • timecap 5min

Cooldown:

run

WoD workout details:

Datum:

11-02-2020

Tijd:

17:30 tot 18:30


WoD | Grace totally in love with Grace

Warm-up:

functional warm up

WOD:

  • 10min 1RM backsquat
  • 10min 1RM strict press
  • 10min 1RM deadlift
  • straight into
  • 30 clean and jerks 60/42.5kg
  • timecap 5min

Cooldown:

run

WoD workout details:

Datum:

11-02-2020

Tijd:

18:30 tot 19:30


WoD | Grace totally in love with Grace

Warm-up:

functional warm up

WOD:

  • 10min 1RM backsquat
  • 10min 1RM strict press
  • 10min 1RM deadlift
  • straight into
  • 30 clean and jerks 60/42.5kg
  • timecap 5min

Cooldown:

run

WoD workout details:

Datum:

11-02-2020

Tijd:

19:30 tot 20:30


WoD | Grace totally in love with Grace

Warm-up:

functional warm up

WOD:

  • 10min 1RM backsquat
  • 10min 1RM strict press
  • 10min 1RM deadlift
  • straight into
  • 30 clean and jerks 60/42.5kg
  • timecap 5min

Cooldown:

run

WoD workout details:

Datum:

11-02-2020

Tijd:

20:30 tot 21:30


workout details:

Datum:

11-02-2020

Tijd:

tot


WoD | Randy loves Nancy

Warm-up:

barbell warm up

WOD:

  • 5 rounds
  • 400m run
  • 15 overhead squats 35/25kg
  • 15 snatches

Accessory work:

3 sets of 20 Russian twist, 20 superman's, 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

12-02-2020

Tijd:

07:15 tot 08:15


WoD | Randy loves Nancy

Warm-up:

barbell warm up

WOD:

  • 5 rounds
  • 400m run
  • 15 overhead squats 35/25kg
  • 15 snatches

Accessory work:

3 sets of 20 Russian twist, 20 superman's, 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

12-02-2020

Tijd:

09:15 tot 10:15


WoD | Randy loves Nancy

Warm-up:

barbell warm up

WOD:

  • 5 rounds
  • 400m run
  • 15 overhead squats 35/25kg
  • 15 snatches

Accessory work:

3 sets of 20 Russian twist, 20 superman's, 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

12-02-2020

Tijd:

12:00 tot 13:00


WoD | Randy loves Nancy

Warm-up:

barbell warm up

WOD:

  • 5 rounds
  • 400m run
  • 15 overhead squats 35/25kg
  • 15 snatches

Accessory work:

3 sets of 20 Russian twist, 20 superman's, 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

12-02-2020

Tijd:

16:30 tot 17:30


Fundamentals | Randy loves Nancy

Warm-up:

barbell warm up

Let's talk about:

leave your ego at the door

Skill:

run, overhead squat, muscle snatch

WOD:

  • 4 rounds
  • 400m run
  • 15 overhead squats 20/15kg
  • 15 muscle snatches

Cooldown:

run

Fundamentals workout details:

Datum:

12-02-2020

Tijd:

17:30 tot 18:30


WoD | Randy loves Nancy

Warm-up:

barbell warm up

WOD:

  • 5 rounds
  • 400m run
  • 15 overhead squats 35/25kg
  • 15 snatches

Accessory work:

3 sets of 20 Russian twist, 20 superman's, 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

12-02-2020

Tijd:

18:30 tot 19:30


WoD | Randy loves Nancy

Warm-up:

barbell warm up

WOD:

  • 5 rounds
  • 400m run
  • 15 overhead squats 35/25kg
  • 15 snatches

Accessory work:

3 sets of 20 Russian twist, 20 superman's, 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

12-02-2020

Tijd:

19:30 tot 20:30


WoD | Randy loves Nancy

Warm-up:

barbell warm up

WOD:

  • 5 rounds
  • 400m run
  • 15 overhead squats 35/25kg
  • 15 snatches

Accessory work:

3 sets of 20 Russian twist, 20 superman's, 60 sec rest

Cooldown:

run

WoD workout details:

Datum:

12-02-2020

Tijd:

20:30 tot 21:30


workout details:

Datum:

12-02-2020

Tijd:

tot


WoD | Fran loves Elisabeth

Warm-up:

functional warm up

WOD:

  • 21-15-9
  • thrusters 42.5/30kg
  • pull ups
  • squat cleans
  • ring dips
  • timecap 18min

Cooldown:

run

WoD workout details:

Datum:

13-02-2020

Tijd:

07:15 tot 08:15


Fundamentals | Fran loves Elisabeth

Warm-up:

functional warm up

Let's talk about:

what is CrossFit

Skill:

thruster, ring row, medball clean, box dip

WOD:

  • 21-15-9
  • thrusters 30/20kg
  • ring rows
  • medball cleans
  • box dips

Cooldown:

run

Fundamentals workout details:

Datum:

13-02-2020

Tijd:

08:15 tot 09:15


WoD | Fran loves Elisabeth

Warm-up:

functional warm up

WOD:

  • 21-15-9
  • thrusters 42.5/30kg
  • pull ups
  • squat cleans
  • ring dips
  • timecap 18min

Cooldown:

run

WoD workout details:

Datum:

13-02-2020

Tijd:

09:15 tot 10:15


WoD | Fran loves Elisabeth

Warm-up:

functional warm up

WOD:

  • 21-15-9
  • thrusters 42.5/30kg
  • pull ups
  • squat cleans
  • ring dips
  • timecap 18min

Cooldown:

run

WoD workout details:

Datum:

13-02-2020

Tijd:

12:00 tot 13:00


WoD | Fran loves Elisabeth

Warm-up:

functional warm up

WOD:

  • 21-15-9
  • thrusters 42.5/30kg
  • pull ups
  • squat cleans
  • ring dips
  • timecap 18min

Cooldown:

run

WoD workout details:

Datum:

13-02-2020

Tijd:

16:30 tot 17:30


WoD | Fran loves Elisabeth

Warm-up:

functional warm up

WOD:

  • 21-15-9
  • thrusters 42.5/30kg
  • pull ups
  • squat cleans
  • ring dips
  • timecap 18min

Cooldown:

run

WoD workout details:

Datum:

13-02-2020

Tijd:

17:30 tot 18:30


WoD | Fran loves Elisabeth

Warm-up:

functional warm up

WOD:

  • 21-15-9
  • thrusters 42.5/30kg
  • pull ups
  • squat cleans
  • ring dips
  • timecap 18min

Cooldown:

run

WoD workout details:

Datum:

13-02-2020

Tijd:

18:30 tot 19:30


Fundamentals | Fran loves Elisabeth

Warm-up:

functional warm up

Let's talk about:

what is CrossFit

Skill:

thruster, ring row, medball clean, box dip

WOD:

  • 21-15-9
  • thrusters 30/20kg
  • ring rows
  • medball cleans
  • box dips

Cooldown:

run

Fundamentals workout details:

Datum:

13-02-2020

Tijd:

19:30 tot 20:30


WoD | Fran loves Elisabeth

Warm-up:

functional warm up

WOD:

  • 21-15-9
  • thrusters 42.5/30kg
  • pull ups
  • squat cleans
  • ring dips
  • timecap 18min

Cooldown:

run

WoD workout details:

Datum:

13-02-2020

Tijd:

20:30 tot 21:30


workout details:

Datum:

13-02-2020

Tijd:

tot


WoD | Donny loves Karen

Warm-up:

functional warm up

WOD:

  • buddy wod
  • 21-15-9-9-15-21
  • deadlifts 100/70kg
  • burpees
  • after each round do 25 wallballs 9/6kg
  • divide as you want

Cooldown:

hang

WoD workout details:

Datum:

14-02-2020

Tijd:

07:15 tot 08:15


WoD | Donny loves Karen

Warm-up:

functional warm up

WOD:

  • buddy wod
  • 21-15-9-9-15-21
  • deadlifts 100/70kg
  • burpees
  • after each round do 25 wallballs 9/6kg
  • divide as you want

Cooldown:

hang

WoD workout details:

Datum:

14-02-2020

Tijd:

09:15 tot 10:15


WoD | Donny loves Karen

Warm-up:

functional warm up

WOD:

  • buddy wod
  • 21-15-9-9-15-21
  • deadlifts 100/70kg
  • burpees
  • after each round do 25 wallballs 9/6kg
  • divide as you want

Cooldown:

hang

WoD workout details:

Datum:

14-02-2020

Tijd:

12:00 tot 13:00


WoD | Donny loves Karen

Warm-up:

functional warm up

WOD:

  • buddy wod
  • 21-15-9-9-15-21
  • deadlifts 100/70kg
  • burpees
  • after each round do 25 wallballs 9/6kg
  • divide as you want

Cooldown:

hang

WoD workout details:

Datum:

14-02-2020

Tijd:

16:30 tot 17:30


WoD | Donny loves Karen

Warm-up:

functional warm up

WOD:

  • buddy wod
  • 21-15-9-9-15-21
  • deadlifts 100/70kg
  • burpees
  • after each round do 25 wallballs 9/6kg
  • divide as you want

Cooldown:

hang

WoD workout details:

Datum:

14-02-2020

Tijd:

17:30 tot 18:30


Fundamentals | Donny loves Karen

Warm-up:

functional warm up

Let's talk about:

transition from fun to wod

Skill:

deadlift, wallball, burpee

WOD:

  • buddy wod
  • 21-15-9-9-15-21
  • deadlifts 50/35kg
  • burpees
  • after each round do 15 wallballs 6/4kg
  • divide as you want

Cooldown:

hang

Fundamentals workout details:

Datum:

14-02-2020

Tijd:

18:30 tot 19:30


Powerlifting workout details:

Datum:

14-02-2020

Tijd:

19:30 tot 20:30


workout details:

Datum:

14-02-2020

Tijd:

tot


WoD | Nate loves Nate

Warm-up:

gymnastics warm up

WOD:

  • 20min amrap
  • 4 muscle ups
  • 8 handstand push ups
  • 16 kettlebell swings 32/24kg

Cooldown:

run

WoD workout details:

Datum:

15-02-2020

Tijd:

09:15 tot 10:15


WoD | Nate loves Nate

Warm-up:

gymnastics warm up

WOD:

  • 20min amrap
  • 4 muscle ups
  • 8 handstand push ups
  • 16 kettlebell swings 32/24kg

Cooldown:

run

WoD workout details:

Datum:

15-02-2020

Tijd:

10:15 tot 11:15


Fundamentals | Nate loves Nate

Warm-up:

gymnastics warm up

Let's talk about:

benchmarks

Skill:

ring row, box handstand push up, kettlebell swing

WOD:

  • 16min amrap
  • 8 ring rows
  • 8 box handstand push ups
  • 16 kettlebell swings 16/12kg

Cooldown:

run

Fundamentals workout details:

Datum:

15-02-2020

Tijd:

11:15 tot 12:15


workout details:

Datum:

15-02-2020

Tijd:

tot


WoD | Paul dates Annie

Warm-up:

functional warm up

WOD:

  • 5 rounds
  • 50 double unders
  • 35 knees to elbow
  • 30 sit ups

Cooldown:

single unders

WoD workout details:

Datum:

16-02-2020

Tijd:

09:15 tot 10:15


WoD | Paul dates Annie

Warm-up:

functional warm up

WOD:

  • 5 rounds
  • 50 double unders
  • 35 knees to elbow
  • 30 sit ups

Cooldown:

single unders

WoD workout details:

Datum:

16-02-2020

Tijd:

10:15 tot 11:15


Fundamentals | Paul dates Annie

Warm-up:

functional warm up

Let's talk about:

GPP

Skill:

double under, knees to chest, sit up

WOD:

  • 4 rounds
  • 25 double under (attempts)
  • 25 knees to chest
  • 25 sit ups

Cooldown:

single unders

Fundamentals workout details:

Datum:

16-02-2020

Tijd:

11:15 tot 12:15


Mobility workout details:

Datum:

16-02-2020

Tijd:

12:15 tot 13:15


workout details:

Datum:

16-02-2020

Tijd:

tot


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