CrossFit Bink 36 Rooster

WoD

Warm-up:

WOD:

  • amrap 14min
  • 8 shoulder to overhead 60/40kg
  • 10 cleans
  • 12 front squats

Accessory work:

5 sets of 12 single arm floor chest press// 12 bent over rows// rest as needed

Cooldown:

WoD workout details:

Datum:

20-09-2021

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • amrap 14min
  • 8 shoulder to overhead 60/40kg
  • 10 cleans
  • 12 front squats

Accessory work:

5 sets of 12 single arm floor chest press// 12 bent over rows// rest as needed

Cooldown:

WoD workout details:

Datum:

20-09-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

20-09-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • amrap 14min
  • 8 shoulder to overhead 60/40kg
  • 10 cleans
  • 12 front squats

Accessory work:

5 sets of 12 single arm floor chest press// 12 bent over rows// rest as needed

Cooldown:

WoD workout details:

Datum:

20-09-2021

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

20-09-2021

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • amrap 14min
  • 8 shoulder to overhead 60/40kg
  • 10 cleans
  • 12 front squats

Accessory work:

5 sets of 12 single arm floor chest press// 12 bent over rows// rest as needed

Cooldown:

WoD workout details:

Datum:

20-09-2021

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • amrap 14min
  • 8 shoulder to overhead 60/40kg
  • 10 cleans
  • 12 front squats

Accessory work:

5 sets of 12 single arm floor chest press// 12 bent over rows// rest as needed

Cooldown:

WoD workout details:

Datum:

20-09-2021

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • amrap 14min
  • 8 shoulder to overhead 60/40kg
  • 10 cleans
  • 12 front squats

Accessory work:

5 sets of 12 single arm floor chest press// 12 bent over rows// rest as needed

Cooldown:

WoD workout details:

Datum:

20-09-2021

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • amrap 14min
  • 8 shoulder to overhead 60/40kg
  • 10 cleans
  • 12 front squats

Accessory work:

5 sets of 12 single arm floor chest press// 12 bent over rows// rest as needed

Cooldown:

WoD workout details:

Datum:

20-09-2021

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

programming

Skill:

push press, clean, front squat

WOD:

  • amrap 14min
  • 8 push presses 35/25kg
  • 10 cleans
  • 12 front squats

Cooldown:

Fundamentals workout details:

Datum:

20-09-2021

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • amrap 14min
  • 8 shoulder to overhead 60/40kg
  • 10 cleans
  • 12 front squats

Accessory work:

5 sets of 12 single arm floor chest press// 12 bent over rows// rest as needed

Cooldown:

WoD workout details:

Datum:

20-09-2021

Tijd:

20:30 tot 21:30


workout details:

Datum:

20-09-2021

Tijd:

tot


WoD

Warm-up:

WOD:

  • amrap 20min
  • 4 strict handstand push up
  • 8 burpees
  • 16 box jump overs

Accessory work:

emom 8min: odd: 10-20 toes to rings// even: 20 russian twists

Cooldown:

WoD workout details:

Datum:

21-09-2021

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

functional movements

Skill:

box handstand push up, burpee, box jump overs

WOD:

  • amrap 16min
  • 4 box handstand push ups
  • 8 burpees
  • 16 box jump overs

Cooldown:

Fundamentals workout details:

Datum:

21-09-2021

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • amrap 20min
  • 4 strict handstand push up
  • 8 burpees
  • 16 box jump overs

Accessory work:

emom 8min: odd: 10-20 toes to rings// even: 20 russian twists

Cooldown:

WoD workout details:

Datum:

21-09-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

21-09-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • amrap 20min
  • 4 strict handstand push up
  • 8 burpees
  • 16 box jump overs

Accessory work:

emom 8min: odd: 10-20 toes to rings// even: 20 russian twists

Cooldown:

WoD workout details:

Datum:

21-09-2021

Tijd:

12:00 tot 13:00


WoD

Warm-up:

WOD:

  • amrap 20min
  • 4 strict handstand push up
  • 8 burpees
  • 16 box jump overs

Accessory work:

emom 8min: odd: 10-20 toes to rings// even: 20 russian twists

Cooldown:

WoD workout details:

Datum:

21-09-2021

Tijd:

15:30 tot 16:30


Fundamentals

Warm-up:

Let's talk about:

functional movements

Skill:

box handstand push up, burpee, box jump overs

WOD:

  • amrap 16min
  • 4 box handstand push ups
  • 8 burpees
  • 16 box jump overs

Cooldown:

Fundamentals workout details:

Datum:

21-09-2021

Tijd:

16:30 tot 17:15


WoD

Warm-up:

WOD:

  • amrap 20min
  • 4 strict handstand push up
  • 8 burpees
  • 16 box jump overs

Accessory work:

emom 8min: odd: 10-20 toes to rings// even: 20 russian twists

Cooldown:

WoD workout details:

Datum:

21-09-2021

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • amrap 20min
  • 4 strict handstand push up
  • 8 burpees
  • 16 box jump overs

Accessory work:

emom 8min: odd: 10-20 toes to rings// even: 20 russian twists

Cooldown:

WoD workout details:

Datum:

21-09-2021

Tijd:

18:30 tot 19:30


WoD

Warm-up:

WOD:

  • amrap 20min
  • 4 strict handstand push up
  • 8 burpees
  • 16 box jump overs

Accessory work:

emom 8min: odd: 10-20 toes to rings// even: 20 russian twists

Cooldown:

WoD workout details:

Datum:

21-09-2021

Tijd:

19:30 tot 20:30


WoD

Warm-up:

WOD:

  • amrap 20min
  • 4 strict handstand push up
  • 8 burpees
  • 16 box jump overs

Accessory work:

emom 8min: odd: 10-20 toes to rings// even: 20 russian twists

Cooldown:

WoD workout details:

Datum:

21-09-2021

Tijd:

20:30 tot 21:30


workout details:

Datum:

21-09-2021

Tijd:

tot


WoD

Warm-up:

Strength:

build up to a heavy 3 TnG power clean + push jerk

WOD:

  • 4 rounds in total of
  • 3 rounds
  • 9 clean and jerk 42.5/30kg
  • 35 double unders
  • rest 1min after each 3 rounds

Cooldown:

WoD workout details:

Datum:

22-09-2021

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

build up to a heavy 3 TnG power clean + push jerk

WOD:

  • 4 rounds in total of
  • 3 rounds
  • 9 clean and jerk 42.5/30kg
  • 35 double unders
  • rest 1min after each 3 rounds

Cooldown:

WoD workout details:

Datum:

22-09-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

22-09-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

build up to a heavy 3 TnG power clean + push jerk

WOD:

  • 4 rounds in total of
  • 3 rounds
  • 9 clean and jerk 42.5/30kg
  • 35 double unders
  • rest 1min after each 3 rounds

Cooldown:

WoD workout details:

Datum:

22-09-2021

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

22-09-2021

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

build up to a heavy 3 TnG power clean + push jerk

WOD:

  • 4 rounds in total of
  • 3 rounds
  • 9 clean and jerk 42.5/30kg
  • 35 double unders
  • rest 1min after each 3 rounds

Cooldown:

WoD workout details:

Datum:

22-09-2021

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

build up to a heavy 3 TnG power clean + push jerk

WOD:

  • 4 rounds in total of
  • 3 rounds
  • 9 clean and jerk 42.5/30kg
  • 35 double unders
  • rest 1min after each 3 rounds

Cooldown:

WoD workout details:

Datum:

22-09-2021

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

CF pyramid

Skill:

medball clean, push press, double under (attempts)

WOD:

  • 9 rounds
  • 9 medball cleans 9/6kg
  • 9 push presses 30/20kg
  • 15 double under (attempts)

Cooldown:

Fundamentals workout details:

Datum:

22-09-2021

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

build up to a heavy 3 TnG power clean + push jerk

WOD:

  • 4 rounds in total of
  • 3 rounds
  • 9 clean and jerk 42.5/30kg
  • 35 double unders
  • rest 1min after each 3 rounds

Cooldown:

WoD workout details:

Datum:

22-09-2021

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

build up to a heavy 3 TnG power clean + push jerk

WOD:

  • 4 rounds in total of
  • 3 rounds
  • 9 clean and jerk 42.5/30kg
  • 35 double unders
  • rest 1min after each 3 rounds

Cooldown:

WoD workout details:

Datum:

22-09-2021

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

build up to a heavy 3 TnG power clean + push jerk

WOD:

  • 4 rounds in total of
  • 3 rounds
  • 9 clean and jerk 42.5/30kg
  • 35 double unders
  • rest 1min after each 3 rounds

Cooldown:

WoD workout details:

Datum:

22-09-2021

Tijd:

20:30 tot 21:30


workout details:

Datum:

22-09-2021

Tijd:

tot


WoD

Warm-up:

Strength:

5x6 bench press

WOD:

  • 4 rounds
  • 9 toes to bar
  • 14/11 cal row
  • 14 devil presses 22.5/15kg (1db)
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

23-09-2021

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

nutrition

Skill:

knees to chest, row, devil presses

WOD:

  • 4 rounds
  • 9 knees to chest
  • 11/9 cal row
  • 11 devil presses 15/10kg

Cooldown:

Fundamentals workout details:

Datum:

23-09-2021

Tijd:

08:15 tot 09:00


WoD

Warm-up:

Strength:

5x6 bench press

WOD:

  • 4 rounds
  • 9 toes to bar
  • 14/11 cal row
  • 14 devil presses 22.5/15kg (1db)
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

23-09-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

23-09-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

5x6 bench press

WOD:

  • 4 rounds
  • 9 toes to bar
  • 14/11 cal row
  • 14 devil presses 22.5/15kg (1db)
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

23-09-2021

Tijd:

12:00 tot 13:00


WoD

Warm-up:

Strength:

5x6 bench press

WOD:

  • 4 rounds
  • 9 toes to bar
  • 14/11 cal row
  • 14 devil presses 22.5/15kg (1db)
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

23-09-2021

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

5x6 bench press

WOD:

  • 4 rounds
  • 9 toes to bar
  • 14/11 cal row
  • 14 devil presses 22.5/15kg (1db)
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

23-09-2021

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

5x6 bench press

WOD:

  • 4 rounds
  • 9 toes to bar
  • 14/11 cal row
  • 14 devil presses 22.5/15kg (1db)
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

23-09-2021

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

5x6 bench press

WOD:

  • 4 rounds
  • 9 toes to bar
  • 14/11 cal row
  • 14 devil presses 22.5/15kg (1db)
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

23-09-2021

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

nutrition

Skill:

knees to chest, row, devil presses

WOD:

  • 4 rounds
  • 9 knees to chest
  • 11/9 cal row
  • 11 devil presses 15/10kg

Cooldown:

Fundamentals workout details:

Datum:

23-09-2021

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Strength:

5x6 bench press

WOD:

  • 4 rounds
  • 9 toes to bar
  • 14/11 cal row
  • 14 devil presses 22.5/15kg (1db)
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

23-09-2021

Tijd:

20:30 tot 21:30


workout details:

Datum:

23-09-2021

Tijd:

tot


WoD

Warm-up:

WOD:

  • for time
  • 50 wallballs 9/6kg
  • 50 chest to bar
  • 50 pistols (alt)
  • 50 db snatches 30/22.5kg
  • 18min timecap

Accessory work:

200m sandbag walk

Cooldown:

WoD workout details:

Datum:

24-09-2021

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • for time
  • 50 wallballs 9/6kg
  • 50 chest to bar
  • 50 pistols (alt)
  • 50 db snatches 30/22.5kg
  • 18min timecap

Accessory work:

200m sandbag walk

Cooldown:

WoD workout details:

Datum:

24-09-2021

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

24-09-2021

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • for time
  • 50 wallballs 9/6kg
  • 50 chest to bar
  • 50 pistols (alt)
  • 50 db snatches 30/22.5kg
  • 18min timecap

Accessory work:

200m sandbag walk

Cooldown:

WoD workout details:

Datum:

24-09-2021

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

24-09-2021

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • for time
  • 50 wallballs 9/6kg
  • 50 chest to bar
  • 50 pistols (alt)
  • 50 db snatches 30/22.5kg
  • 18min timecap

Accessory work:

200m sandbag walk

Cooldown:

WoD workout details:

Datum:

24-09-2021

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • for time
  • 50 wallballs 9/6kg
  • 50 chest to bar
  • 50 pistols (alt)
  • 50 db snatches 30/22.5kg
  • 18min timecap

Accessory work:

200m sandbag walk

Cooldown:

WoD workout details:

Datum:

24-09-2021

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • for time
  • 50 wallballs 9/6kg
  • 50 chest to bar
  • 50 pistols (alt)
  • 50 db snatches 30/22.5kg
  • 18min timecap

Accessory work:

200m sandbag walk

Cooldown:

WoD workout details:

Datum:

24-09-2021

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

energy systems

Skill:

wallball, ring row, single leg box squat, db snatch

WOD:

  • for time
  • 40 wallballs 6/4kg
  • 40 ring rows
  • 40 single leg box squats
  • 40 db snatches 15/10kg
  • 18min timecap

Cooldown:

Fundamentals workout details:

Datum:

24-09-2021

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • for time
  • 50 wallballs 9/6kg
  • 50 chest to bar
  • 50 pistols (alt)
  • 50 db snatches 30/22.5kg
  • 18min timecap

Accessory work:

200m sandbag walk

Cooldown:

WoD workout details:

Datum:

24-09-2021

Tijd:

19:30 tot 20:30


workout details:

Datum:

24-09-2021

Tijd:

tot


WoD | Tripple 2

Warm-up:

WOD:

  • for time
  • 2000/1800m row
  • 200 double unders
  • 2000m run
  • 25min timecap

Accessory work:

3x12 weighted sit ups

Cooldown:

WoD workout details:

Datum:

25-09-2021

Tijd:

09:15 tot 10:15


WoD | Tripple 2

Warm-up:

WOD:

  • for time
  • 2000/1800m row
  • 200 double unders
  • 2000m run
  • 25min timecap

Accessory work:

3x12 weighted sit ups

Cooldown:

WoD workout details:

Datum:

25-09-2021

Tijd:

10:15 tot 11:15


Fundamentals | Tripple 2

Warm-up:

Let's talk about:

Skill:

row, run, double under

WOD:

  • for time
  • 1600/1400m row
  • 100 double unders
  • 1600m run

Cooldown:

Fundamentals workout details:

Datum:

25-09-2021

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

25-09-2021

Tijd:

12:15 tot 14:00


workout details:

Datum:

25-09-2021

Tijd:

tot


WoD workout details:

Datum:

26-09-2021

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

26-09-2021

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

26-09-2021

Tijd:

11:15 tot 12:00


WoD workout details:

Datum:

26-09-2021

Tijd:

12:15 tot 13:15


workout details:

Datum:

26-09-2021

Tijd:

tot


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