CrossFit Bink 36 Rooster

WoD

Warm-up:

Strength:

emom 10min: 1 snatch pull + 1 power snatch

WOD:

  • 4 rounds
  • work 3min/rest 1min
  • 10 farmers carry
  • 15 shoulder to overhead 42.5/30kg
  • max hang db squat cleans
  • RX 2x db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

11-05-2026

Tijd:

07:15 tot 08:15


OpenGym workout details:

Datum:

11-05-2026

Tijd:

08:15 tot 09:15


WoD

Warm-up:

Strength:

emom 10min: 1 snatch pull + 1 power snatch

WOD:

  • 4 rounds
  • work 3min/rest 1min
  • 10 farmers carry
  • 15 shoulder to overhead 42.5/30kg
  • max hang db squat cleans
  • RX 2x db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

11-05-2026

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

11-05-2026

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

emom 10min: 1 snatch pull + 1 power snatch

WOD:

  • 4 rounds
  • work 3min/rest 1min
  • 10 farmers carry
  • 15 shoulder to overhead 42.5/30kg
  • max hang db squat cleans
  • RX 2x db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

11-05-2026

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

11-05-2026

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

emom 10min: 1 snatch pull + 1 power snatch

WOD:

  • 4 rounds
  • work 3min/rest 1min
  • 10 farmers carry
  • 15 shoulder to overhead 42.5/30kg
  • max hang db squat cleans
  • RX 2x db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

11-05-2026

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

emom 10min: 1 snatch pull + 1 power snatch

WOD:

  • 4 rounds
  • work 3min/rest 1min
  • 10 farmers carry
  • 15 shoulder to overhead 42.5/30kg
  • max hang db squat cleans
  • RX 2x db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

11-05-2026

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

emom 10min: 1 snatch pull + 1 power snatch

WOD:

  • 4 rounds
  • work 3min/rest 1min
  • 10 farmers carry
  • 15 shoulder to overhead 42.5/30kg
  • max hang db squat cleans
  • RX 2x db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

11-05-2026

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

emom 10min: 1 snatch pull + 1 power snatch

WOD:

  • 4 rounds
  • work 3min/rest 1min
  • 10 farmers carry
  • 15 shoulder to overhead 42.5/30kg
  • max hang db squat cleans
  • RX 2x db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

11-05-2026

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

our basic OLY classes

Skill:

power clean, push press, front squat

WOD:

  • amrap 12min
  • 10 power cleans 30/20kg
  • 10 push press
  • 10 front squats

Cooldown:

Fundamentals workout details:

Datum:

11-05-2026

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Strength:

emom 10min: 1 snatch pull + 1 power snatch

WOD:

  • 4 rounds
  • work 3min/rest 1min
  • 10 farmers carry
  • 15 shoulder to overhead 42.5/30kg
  • max hang db squat cleans
  • RX 2x db 22.5/15kg

Cooldown:

WoD workout details:

Datum:

11-05-2026

Tijd:

20:30 tot 21:30


workout details:

Datum:

11-05-2026

Tijd:

tot


WoD

Warm-up:

Strength:

emom 7min: 1 set kipping ring dips

WOD:

  • 40-30-20-10
  • lateral burpees over the bar
  • chest to bar pull ups
  • timecap 15min

Cooldown:

WoD workout details:

Datum:

12-05-2026

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

recovery strategies

Skill:

lateral burpee over the bar, jumping pull up, push up

WOD:

  • amrap 15min
  • 10 lateral burpees over the bar
  • 5 jumping pull ups
  • 5 push ups

Cooldown:

Fundamentals workout details:

Datum:

12-05-2026

Tijd:

08:15 tot 09:00


WoD

Warm-up:

Strength:

emom 7min: 1 set kipping ring dips

WOD:

  • 40-30-20-10
  • lateral burpees over the bar
  • chest to bar pull ups
  • timecap 15min

Cooldown:

WoD workout details:

Datum:

12-05-2026

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

12-05-2026

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

emom 7min: 1 set kipping ring dips

WOD:

  • 40-30-20-10
  • lateral burpees over the bar
  • chest to bar pull ups
  • timecap 15min

Cooldown:

WoD workout details:

Datum:

12-05-2026

Tijd:

12:00 tot 13:00


Fundamentals

Warm-up:

Let's talk about:

recovery strategies

Skill:

lateral burpee over the bar, jumping pull up, push up

WOD:

  • amrap 15min
  • 10 lateral burpees over the bar
  • 5 jumping pull ups
  • 5 push ups

Cooldown:

Fundamentals workout details:

Datum:

12-05-2026

Tijd:

16:30 tot 17:15


WoD

Warm-up:

Strength:

emom 7min: 1 set kipping ring dips

WOD:

  • 40-30-20-10
  • lateral burpees over the bar
  • chest to bar pull ups
  • timecap 15min

Cooldown:

WoD workout details:

Datum:

12-05-2026

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

emom 7min: 1 set kipping ring dips

WOD:

  • 40-30-20-10
  • lateral burpees over the bar
  • chest to bar pull ups
  • timecap 15min

Cooldown:

WoD workout details:

Datum:

12-05-2026

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

emom 7min: 1 set kipping ring dips

WOD:

  • 40-30-20-10
  • lateral burpees over the bar
  • chest to bar pull ups
  • timecap 15min

Cooldown:

WoD workout details:

Datum:

12-05-2026

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

emom 7min: 1 set kipping ring dips

WOD:

  • 40-30-20-10
  • lateral burpees over the bar
  • chest to bar pull ups
  • timecap 15min

Cooldown:

WoD workout details:

Datum:

12-05-2026

Tijd:

20:30 tot 21:30


workout details:

Datum:

12-05-2026

Tijd:

tot


WoD

Warm-up:

Strength:

front squat: 6 sets of 3 reps

WOD:

  • 3 rounds
  • 10 sandbag over the shoulder 70/50kg
  • 200m run
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

13-05-2026

Tijd:

07:15 tot 08:15


OpenGym workout details:

Datum:

13-05-2026

Tijd:

08:15 tot 09:15


WoD

Warm-up:

Strength:

front squat: 6 sets of 3 reps

WOD:

  • 3 rounds
  • 10 sandbag over the shoulder 70/50kg
  • 200m run
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

13-05-2026

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

13-05-2026

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

front squat: 6 sets of 3 reps

WOD:

  • 3 rounds
  • 10 sandbag over the shoulder 70/50kg
  • 200m run
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

13-05-2026

Tijd:

12:00 tot 13:00


WoD

Warm-up:

Strength:

front squat: 6 sets of 3 reps

WOD:

  • 3 rounds
  • 10 sandbag over the shoulder 70/50kg
  • 200m run
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

13-05-2026

Tijd:

15:30 tot 16:30


HYROX Fundamentals workout details:

Datum:

13-05-2026

Tijd:

16:30 tot 17:15


Fundamentals

Warm-up:

Let's talk about:

core to extremity

Skill:

dball over the shoulder, running skills

WOD:

  • amrap 14min
  • 6 dball over the shoulder 30/20kg
  • 200m run

Cooldown:

Fundamentals workout details:

Datum:

13-05-2026

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

front squat: 6 sets of 3 reps

WOD:

  • 3 rounds
  • 10 sandbag over the shoulder 70/50kg
  • 200m run
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

13-05-2026

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

front squat: 6 sets of 3 reps

WOD:

  • 3 rounds
  • 10 sandbag over the shoulder 70/50kg
  • 200m run
  • timecap 12min

Cooldown:

WoD workout details:

Datum:

13-05-2026

Tijd:

19:30 tot 20:30


Powerlifting workout details:

Datum:

13-05-2026

Tijd:

20:30 tot 21:30


workout details:

Datum:

13-05-2026

Tijd:

tot


workout details:

Datum:

14-05-2026

Tijd:

tot


WoD

Warm-up:

Strength:

every 90sec x7: 1 power clean + 1 hang squat clean + 1 split jerk

WOD:

  • 5 rounds
  • 14 front squats 50/35kg
  • 7 wallwalks
  • rest 1min
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

15-05-2026

Tijd:

07:15 tot 08:15


OpenGym workout details:

Datum:

15-05-2026

Tijd:

08:15 tot 09:15


WoD

Warm-up:

Strength:

every 90sec x7: 1 power clean + 1 hang squat clean + 1 split jerk

WOD:

  • 5 rounds
  • 14 front squats 50/35kg
  • 7 wallwalks
  • rest 1min
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

15-05-2026

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

15-05-2026

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

every 90sec x7: 1 power clean + 1 hang squat clean + 1 split jerk

WOD:

  • 5 rounds
  • 14 front squats 50/35kg
  • 7 wallwalks
  • rest 1min
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

15-05-2026

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

15-05-2026

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

every 90sec x7: 1 power clean + 1 hang squat clean + 1 split jerk

WOD:

  • 5 rounds
  • 14 front squats 50/35kg
  • 7 wallwalks
  • rest 1min
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

15-05-2026

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

every 90sec x7: 1 power clean + 1 hang squat clean + 1 split jerk

WOD:

  • 5 rounds
  • 14 front squats 50/35kg
  • 7 wallwalks
  • rest 1min
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

15-05-2026

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Strength:

every 90sec x7: 1 power clean + 1 hang squat clean + 1 split jerk

WOD:

  • 5 rounds
  • 14 front squats 50/35kg
  • 7 wallwalks
  • rest 1min
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

15-05-2026

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

power clean, front squat, box wallwalk

WOD:

  • amrap 16min
  • 5 power cleans 30/20kg
  • 5 front squats
  • 3 box wallwalks

Cooldown:

Fundamentals workout details:

Datum:

15-05-2026

Tijd:

18:30 tot 19:15


HYROX Fundamentals workout details:

Datum:

15-05-2026

Tijd:

19:30 tot 20:15


workout details:

Datum:

15-05-2026

Tijd:

tot


WoD

Warm-up:

WOD:

  • 3 rounds
  • 100 double unders
  • 1000/900m row
  • timecap 18min

Accessory work:

3 sets of 10 reverse nordic curls/10 goodmornings

Cooldown:

WoD workout details:

Datum:

16-05-2026

Tijd:

09:15 tot 10:15


WoD

Warm-up:

WOD:

  • 3 rounds
  • 100 double unders
  • 1000/900m row
  • timecap 18min

Accessory work:

3 sets of 10 reverse nordic curls/10 goodmornings

Cooldown:

WoD workout details:

Datum:

16-05-2026

Tijd:

10:15 tot 11:15


Fundamentals

Warm-up:

Let's talk about:

wellness-fitness-sickness

Skill:

single under, double under, row, dumbbell (db) snatch

WOD:

  • amrap 18min
  • 50 single unders
  • 500m row
  • 10 db snatches 1x db 15/10kg

Cooldown:

Fundamentals workout details:

Datum:

16-05-2026

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

16-05-2026

Tijd:

12:15 tot 14:00


workout details:

Datum:

16-05-2026

Tijd:

tot


WoD workout details:

Datum:

17-05-2026

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

17-05-2026

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

17-05-2026

Tijd:

11:15 tot 12:00


WoD workout details:

Datum:

17-05-2026

Tijd:

12:15 tot 13:15


workout details:

Datum:

17-05-2026

Tijd:

tot


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