CrossFit Bink 36 Rooster

WoD

Warm-up:

Strength:

12min to find your 1-rm clean and jerk

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 200m run
  • max clean and jerks 60/45kg

Cooldown:

WoD workout details:

Datum:

01-12-2025

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

12min to find your 1-rm clean and jerk

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 200m run
  • max clean and jerks 60/45kg

Cooldown:

WoD workout details:

Datum:

01-12-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

01-12-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

12min to find your 1-rm clean and jerk

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 200m run
  • max clean and jerks 60/45kg

Cooldown:

WoD workout details:

Datum:

01-12-2025

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

01-12-2025

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

12min to find your 1-rm clean and jerk

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 200m run
  • max clean and jerks 60/45kg

Cooldown:

WoD workout details:

Datum:

01-12-2025

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

12min to find your 1-rm clean and jerk

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 200m run
  • max clean and jerks 60/45kg

Cooldown:

WoD workout details:

Datum:

01-12-2025

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

12min to find your 1-rm clean and jerk

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 200m run
  • max clean and jerks 60/45kg

Cooldown:

WoD workout details:

Datum:

01-12-2025

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

12min to find your 1-rm clean and jerk

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 200m run
  • max clean and jerks 60/45kg

Cooldown:

WoD workout details:

Datum:

01-12-2025

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

run, power clean, push press

WOD:

  • amrap 12min
  • 200m run
  • 5 power cleans 30/20kg
  • 5 push press

Cooldown:

Fundamentals workout details:

Datum:

01-12-2025

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Strength:

12min to find your 1-rm clean and jerk

WOD:

  • 4 rounds
  • 2min work/2min rest
  • 200m run
  • max clean and jerks 60/45kg

Cooldown:

WoD workout details:

Datum:

01-12-2025

Tijd:

20:30 tot 21:30


workout details:

Datum:

01-12-2025

Tijd:

tot


WoD

Warm-up:

WOD:

  • 5 rounds
  • 60 double unders
  • 14 db box step ups 2x 22.5/15kg
  • 14 toes to bar
  • timecap 18min

Accessory work:

2 sets of 50 banded goodmornings, 20 calf raises

Cooldown:

WoD workout details:

Datum:

02-12-2025

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

recovery strategies

Skill:

single under, dumbbell box step up, toes over hip swing

WOD:

  • amrap 15min
  • 60 single unders
  • 14 db box step ups 1x db 15/10kg
  • 10 toes over hip swings

Cooldown:

Fundamentals workout details:

Datum:

02-12-2025

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • 5 rounds
  • 60 double unders
  • 14 db box step ups 2x 22.5/15kg
  • 14 toes to bar
  • timecap 18min

Accessory work:

2 sets of 50 banded goodmornings, 20 calf raises

Cooldown:

WoD workout details:

Datum:

02-12-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

02-12-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • 5 rounds
  • 60 double unders
  • 14 db box step ups 2x 22.5/15kg
  • 14 toes to bar
  • timecap 18min

Accessory work:

2 sets of 50 banded goodmornings, 20 calf raises

Cooldown:

WoD workout details:

Datum:

02-12-2025

Tijd:

12:00 tot 13:00


Fundamentals

Warm-up:

Let's talk about:

recovery strategies

Skill:

single under, dumbbell box step up, toes over hip swing

WOD:

  • amrap 15min
  • 60 single unders
  • 14 db box step ups 1x db 15/10kg
  • 10 toes over hip swings

Cooldown:

Fundamentals workout details:

Datum:

02-12-2025

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • 5 rounds
  • 60 double unders
  • 14 db box step ups 2x 22.5/15kg
  • 14 toes to bar
  • timecap 18min

Accessory work:

2 sets of 50 banded goodmornings, 20 calf raises

Cooldown:

WoD workout details:

Datum:

02-12-2025

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • 5 rounds
  • 60 double unders
  • 14 db box step ups 2x 22.5/15kg
  • 14 toes to bar
  • timecap 18min

Accessory work:

2 sets of 50 banded goodmornings, 20 calf raises

Cooldown:

WoD workout details:

Datum:

02-12-2025

Tijd:

18:30 tot 19:30


WoD

Warm-up:

WOD:

  • 5 rounds
  • 60 double unders
  • 14 db box step ups 2x 22.5/15kg
  • 14 toes to bar
  • timecap 18min

Accessory work:

2 sets of 50 banded goodmornings, 20 calf raises

Cooldown:

WoD workout details:

Datum:

02-12-2025

Tijd:

19:30 tot 20:30


WoD

Warm-up:

WOD:

  • 5 rounds
  • 60 double unders
  • 14 db box step ups 2x 22.5/15kg
  • 14 toes to bar
  • timecap 18min

Accessory work:

2 sets of 50 banded goodmornings, 20 calf raises

Cooldown:

WoD workout details:

Datum:

02-12-2025

Tijd:

20:30 tot 21:30


workout details:

Datum:

02-12-2025

Tijd:

tot


WoD

Warm-up:

Strength:

bench press: 8 sets of 1 rep

WOD:

  • 21-15-9
  • chest to bar
  • devil presses 1x db 32.5/22.5kg
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

03-12-2025

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

bench press: 8 sets of 1 rep

WOD:

  • 21-15-9
  • chest to bar
  • devil presses 1x db 32.5/22.5kg
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

03-12-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

03-12-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

bench press: 8 sets of 1 rep

WOD:

  • 21-15-9
  • chest to bar
  • devil presses 1x db 32.5/22.5kg
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

03-12-2025

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

03-12-2025

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

bench press: 8 sets of 1 rep

WOD:

  • 21-15-9
  • chest to bar
  • devil presses 1x db 32.5/22.5kg
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

03-12-2025

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

bench press: 8 sets of 1 rep

WOD:

  • 21-15-9
  • chest to bar
  • devil presses 1x db 32.5/22.5kg
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

03-12-2025

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

CF pyramid

Skill:

jumping pull up, devil presses

WOD:

  • amrap 12min
  • 10 jumping pull ups
  • 10 devil presses 1x db 15/10kg

Cooldown:

Fundamentals workout details:

Datum:

03-12-2025

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

bench press: 8 sets of 1 rep

WOD:

  • 21-15-9
  • chest to bar
  • devil presses 1x db 32.5/22.5kg
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

03-12-2025

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

bench press: 8 sets of 1 rep

WOD:

  • 21-15-9
  • chest to bar
  • devil presses 1x db 32.5/22.5kg
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

03-12-2025

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

bench press: 8 sets of 1 rep

WOD:

  • 21-15-9
  • chest to bar
  • devil presses 1x db 32.5/22.5kg
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

03-12-2025

Tijd:

20:30 tot 21:30


workout details:

Datum:

03-12-2025

Tijd:

tot


WoD

Warm-up:

WOD:

  • 5k row
  • timecap 25min

Accessory work:

3 sets of 16 russian twists, 10/10 side bends, rest

Cooldown:

WoD workout details:

Datum:

04-12-2025

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

nutrition

Skill:

row, push up, russian twists

WOD:

  • amrap 20min
  • 500m row
  • 10 push ups
  • 20 plate russian twists

Cooldown:

Fundamentals workout details:

Datum:

04-12-2025

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • 5k row
  • timecap 25min

Accessory work:

3 sets of 16 russian twists, 10/10 side bends, rest

Cooldown:

WoD workout details:

Datum:

04-12-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

04-12-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • 5k row
  • timecap 25min

Accessory work:

3 sets of 16 russian twists, 10/10 side bends, rest

Cooldown:

WoD workout details:

Datum:

04-12-2025

Tijd:

12:00 tot 13:00


WoD

Warm-up:

WOD:

  • 5k row
  • timecap 25min

Accessory work:

3 sets of 16 russian twists, 10/10 side bends, rest

Cooldown:

WoD workout details:

Datum:

04-12-2025

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • 5k row
  • timecap 25min

Accessory work:

3 sets of 16 russian twists, 10/10 side bends, rest

Cooldown:

WoD workout details:

Datum:

04-12-2025

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • 5k row
  • timecap 25min

Accessory work:

3 sets of 16 russian twists, 10/10 side bends, rest

Cooldown:

WoD workout details:

Datum:

04-12-2025

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

nutrition

Skill:

row, push up, russian twists

WOD:

  • amrap 20min
  • 500m row
  • 10 push ups
  • 20 plate russian twists

Cooldown:

Fundamentals workout details:

Datum:

04-12-2025

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • 5k row
  • timecap 25min

Accessory work:

3 sets of 16 russian twists, 10/10 side bends, rest

Cooldown:

WoD workout details:

Datum:

04-12-2025

Tijd:

20:30 tot 21:30


workout details:

Datum:

04-12-2025

Tijd:

tot


WoD

Warm-up:

Strength:

12min to find your 1-rm snatch

WOD:

  • 5 rounds
  • 30/24 cal row
  • 20 sit-ups
  • 10 burpees over the erg
  • rest 1min
  • timecap 24min

Cooldown:

WoD workout details:

Datum:

05-12-2025

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

12min to find your 1-rm snatch

WOD:

  • 5 rounds
  • 30/24 cal row
  • 20 sit-ups
  • 10 burpees over the erg
  • rest 1min
  • timecap 24min

Cooldown:

WoD workout details:

Datum:

05-12-2025

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

05-12-2025

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

12min to find your 1-rm snatch

WOD:

  • 5 rounds
  • 30/24 cal row
  • 20 sit-ups
  • 10 burpees over the erg
  • rest 1min
  • timecap 24min

Cooldown:

WoD workout details:

Datum:

05-12-2025

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

05-12-2025

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

12min to find your 1-rm snatch

WOD:

  • 5 rounds
  • 30/24 cal row
  • 20 sit-ups
  • 10 burpees over the erg
  • rest 1min
  • timecap 24min

Cooldown:

WoD workout details:

Datum:

05-12-2025

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

12min to find your 1-rm snatch

WOD:

  • 5 rounds
  • 30/24 cal row
  • 20 sit-ups
  • 10 burpees over the erg
  • rest 1min
  • timecap 24min

Cooldown:

WoD workout details:

Datum:

05-12-2025

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

12min to find your 1-rm snatch

WOD:

  • 5 rounds
  • 30/24 cal row
  • 20 sit-ups
  • 10 burpees over the erg
  • rest 1min
  • timecap 24min

Cooldown:

WoD workout details:

Datum:

05-12-2025

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

what is functional fitness

Skill:

row, sit-up, burpees over the erg

WOD:

  • amrap 20min
  • 20/16 cal row
  • 20 sit-ups
  • 10 burpees over the erg

Cooldown:

Fundamentals workout details:

Datum:

05-12-2025

Tijd:

18:30 tot 19:15


WoD

Warm-up:

Strength:

12min to find your 1-rm snatch

WOD:

  • 5 rounds
  • 30/24 cal row
  • 20 sit-ups
  • 10 burpees over the erg
  • rest 1min
  • timecap 24min

Cooldown:

WoD workout details:

Datum:

05-12-2025

Tijd:

19:30 tot 20:30


workout details:

Datum:

05-12-2025

Tijd:

tot


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: fat rope double unders
  • min 2: wallballs
  • min 3: push ups

Accessory work:

3 sets of 12 db flies, 12 bent over rows

Cooldown:

WoD workout details:

Datum:

06-12-2025

Tijd:

09:15 tot 10:15


WoD

Warm-up:

WOD:

  • emom 15min
  • min 1: fat rope double unders
  • min 2: wallballs
  • min 3: push ups

Accessory work:

3 sets of 12 db flies, 12 bent over rows

Cooldown:

WoD workout details:

Datum:

06-12-2025

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

Let's talk about:

our oly classes

Skill:

fat rope single under, wallball, push up

WOD:

  • emom 15min
  • min 1: fat rope single unders
  • min 2: wallballs
  • min 3: push ups

Cooldown:

Fundamentals workout details:

Datum:

06-12-2025

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

06-12-2025

Tijd:

12:15 tot 14:00


workout details:

Datum:

06-12-2025

Tijd:

tot


WoD

Warm-up:

Strength:

front squat: 7 sets of 2 reps

WOD:

  • 30-20-10
  • usa kb swings 32/24kg
  • toes to bar
  • timecap 11min

Cooldown:

WoD workout details:

Datum:

07-12-2025

Tijd:

09:15 tot 10:15


WoD

Warm-up:

Strength:

front squat: 7 sets of 2 reps

WOD:

  • 30-20-10
  • usa kb swings 32/24kg
  • toes to bar
  • timecap 11min

Cooldown:

WoD workout details:

Datum:

07-12-2025

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

Let's talk about:

our gymnastic classes

Skill:

USA kettlebell swing, toes over hip swing

WOD:

  • amrap 11min
  • 15 USA kb swings 16/12kg
  • 10 toes over hip swings

Cooldown:

Fundamentals workout details:

Datum:

07-12-2025

Tijd:

11:15 tot 12:00


WoD

Warm-up:

Strength:

front squat: 7 sets of 2 reps

WOD:

  • 30-20-10
  • usa kb swings 32/24kg
  • toes to bar
  • timecap 11min

Cooldown:

WoD workout details:

Datum:

07-12-2025

Tijd:

12:15 tot 13:15


workout details:

Datum:

07-12-2025

Tijd:

tot


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