CrossFit Bink 36 Rooster

WoD

Warm-up:

functional warm up

Strength:

20min to find 6RM back squat

WOD:

  • buddy wod
  • 10 rounds
  • 2min amrap
  • 10 overhead squats 35/25kg
  • 20 double unders

Cooldown:

single unders

WoD workout details:

Datum:

15-04-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

functional warm up

Strength:

20min to find 6RM back squat

WOD:

  • buddy wod
  • 10 rounds
  • 2min amrap
  • 10 overhead squats 35/25kg
  • 20 double unders

Cooldown:

single unders

WoD workout details:

Datum:

15-04-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

Strength:

20min to find 6RM back squat

WOD:

  • buddy wod
  • 10 rounds
  • 2min amrap
  • 10 overhead squats 35/25kg
  • 20 double unders

Cooldown:

single unders

WoD workout details:

Datum:

15-04-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

functional warm up

Strength:

20min to find 6RM back squat

WOD:

  • buddy wod
  • 10 rounds
  • 2min amrap
  • 10 overhead squats 35/25kg
  • 20 double unders

Cooldown:

single unders

WoD workout details:

Datum:

15-04-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

functional warm up

Strength:

20min to find 6RM back squat

WOD:

  • buddy wod
  • 10 rounds
  • 2min amrap
  • 10 overhead squats 35/25kg
  • 20 double unders

Cooldown:

single unders

WoD workout details:

Datum:

15-04-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

functional warm up

Strength:

20min to find 6RM back squat

WOD:

  • buddy wod
  • 10 rounds
  • 2min amrap
  • 10 overhead squats 35/25kg
  • 20 double unders

Cooldown:

single unders

WoD workout details:

Datum:

15-04-2019

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

functional warm up

Let's talk about:

sickness-wellness-fitness

Skill:

overhead squat, double under (attempt)

WOD:

  • buddy wod
  • 8 rounds
  • 2min amrap
  • 10 overhead squats 20/15kg
  • 12 double under (attempts)

Cooldown:

single unders

Fundamentals workout details:

Datum:

15-04-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

functional warm up

Strength:

20min to find 6RM back squat

WOD:

  • buddy wod
  • 10 rounds
  • 2min amrap
  • 10 overhead squats 35/25kg
  • 20 double unders

Cooldown:

single unders

WoD workout details:

Datum:

15-04-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

15-04-2019

Tijd:

tot


WoD | Redo 03-04-2018

Warm-up:

gymnastics warm up

WOD:

  • 3 rounds
  • 30 cal row
  • 15 thrusters 40/30kg
  • 5 muscle ups

Accessory work:

landmine twist 3x15

Cooldown:

WoD workout details:

Datum:

16-04-2019

Tijd:

07:15 tot 08:15


Fundamentals | Redo 03-04-2018

Warm-up:

gymnastics warm up

Let's talk about:

nutrition

Skill:

row, thruster, ring row

WOD:

  • 3 rounds
  • 20 cal row
  • 15 thrusters 20/15kg
  • 10 ring rows

Cooldown:

Fundamentals workout details:

Datum:

16-04-2019

Tijd:

08:15 tot 09:15


WoD | Redo 03-04-2018

Warm-up:

gymnastics warm up

WOD:

  • 3 rounds
  • 30 cal row
  • 15 thrusters 40/30kg
  • 5 muscle ups

Accessory work:

landmine twist 3x15

Cooldown:

WoD workout details:

Datum:

16-04-2019

Tijd:

09:15 tot 10:15


WoD | Redo 03-04-2018

Warm-up:

gymnastics warm up

WOD:

  • 3 rounds
  • 30 cal row
  • 15 thrusters 40/30kg
  • 5 muscle ups

Accessory work:

landmine twist 3x15

Cooldown:

WoD workout details:

Datum:

16-04-2019

Tijd:

12:00 tot 13:00


Fundamentals | Redo 03-04-2018

Warm-up:

gymnastics warm up

Let's talk about:

nutrition

Skill:

row, thruster, ring row

WOD:

  • 3 rounds
  • 20 cal row
  • 15 thrusters 20/15kg
  • 10 ring rows

Cooldown:

Fundamentals workout details:

Datum:

16-04-2019

Tijd:

16:30 tot 17:30


WoD | Redo 03-04-2018

Warm-up:

gymnastics warm up

WOD:

  • 3 rounds
  • 30 cal row
  • 15 thrusters 40/30kg
  • 5 muscle ups

Accessory work:

landmine twist 3x15

Cooldown:

WoD workout details:

Datum:

16-04-2019

Tijd:

17:30 tot 18:30


WoD | Redo 03-04-2018

Warm-up:

gymnastics warm up

WOD:

  • 3 rounds
  • 30 cal row
  • 15 thrusters 40/30kg
  • 5 muscle ups

Accessory work:

landmine twist 3x15

Cooldown:

WoD workout details:

Datum:

16-04-2019

Tijd:

18:30 tot 19:30


WoD | Redo 03-04-2018

Warm-up:

gymnastics warm up

WOD:

  • 3 rounds
  • 30 cal row
  • 15 thrusters 40/30kg
  • 5 muscle ups

Accessory work:

landmine twist 3x15

Cooldown:

WoD workout details:

Datum:

16-04-2019

Tijd:

19:30 tot 20:30


WoD | Redo 03-04-2018

Warm-up:

gymnastics warm up

WOD:

  • 3 rounds
  • 30 cal row
  • 15 thrusters 40/30kg
  • 5 muscle ups

Accessory work:

landmine twist 3x15

Cooldown:

WoD workout details:

Datum:

16-04-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

16-04-2019

Tijd:

tot


WoD

Warm-up:

functional warm up

WOD:

  • 7min max meters run
  • 7min max cal bike

Accessory work:

barbell row 4x15

Cooldown:

run

WoD workout details:

Datum:

17-04-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

functional warm up

WOD:

  • 7min max meters run
  • 7min max cal bike

Accessory work:

barbell row 4x15

Cooldown:

run

WoD workout details:

Datum:

17-04-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

functional warm up

WOD:

  • 7min max meters run
  • 7min max cal bike

Accessory work:

barbell row 4x15

Cooldown:

run

WoD workout details:

Datum:

17-04-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

functional warm up

WOD:

  • 7min max meters run
  • 7min max cal bike

Accessory work:

barbell row 4x15

Cooldown:

run

WoD workout details:

Datum:

17-04-2019

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

functional warm up

Let's talk about:

safety

Skill:

run, bike

WOD:

  • 7min max meters run
  • 7min max cal bike

Cooldown:

run

Fundamentals workout details:

Datum:

17-04-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

functional warm up

WOD:

  • 7min max meters run
  • 7min max cal bike

Accessory work:

barbell row 4x15

Cooldown:

run

WoD workout details:

Datum:

17-04-2019

Tijd:

18:30 tot 19:30


WoD

Warm-up:

functional warm up

WOD:

  • 7min max meters run
  • 7min max cal bike

Accessory work:

barbell row 4x15

Cooldown:

run

WoD workout details:

Datum:

17-04-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

functional warm up

WOD:

  • 7min max meters run
  • 7min max cal bike

Accessory work:

barbell row 4x15

Cooldown:

run

WoD workout details:

Datum:

17-04-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

17-04-2019

Tijd:

tot


WoD

Warm-up:

barbell warm up

WOD:

  • 7 rounds
  • 2min work 1min rest
  • 15/10cal bike
  • max cleans 60/40kg

Cooldown:

skill

WoD workout details:

Datum:

18-04-2019

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

barbell warm up

Let's talk about:

why will the coach stop you?

Skill:

medball clean, row

WOD:

  • 7 rounds
  • 20/15cal row
  • 15 medball cleans 9/6kg

Cooldown:

skill

Fundamentals workout details:

Datum:

18-04-2019

Tijd:

08:15 tot 09:15


WoD

Warm-up:

barbell warm up

WOD:

  • 7 rounds
  • 2min work 1min rest
  • 15/10cal bike
  • max cleans 60/40kg

Cooldown:

skill

WoD workout details:

Datum:

18-04-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

barbell warm up

WOD:

  • 7 rounds
  • 2min work 1min rest
  • 15/10cal bike
  • max cleans 60/40kg

Cooldown:

skill

WoD workout details:

Datum:

18-04-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

barbell warm up

WOD:

  • 7 rounds
  • 2min work 1min rest
  • 15/10cal bike
  • max cleans 60/40kg

Cooldown:

skill

WoD workout details:

Datum:

18-04-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

barbell warm up

WOD:

  • 7 rounds
  • 2min work 1min rest
  • 15/10cal bike
  • max cleans 60/40kg

Cooldown:

skill

WoD workout details:

Datum:

18-04-2019

Tijd:

17:30 tot 18:30


WoD

Warm-up:

barbell warm up

WOD:

  • 7 rounds
  • 2min work 1min rest
  • 15/10cal bike
  • max cleans 60/40kg

Cooldown:

skill

WoD workout details:

Datum:

18-04-2019

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

barbell warm up

Let's talk about:

why will the coach stop you?

Skill:

medball clean, row

WOD:

  • 7 rounds
  • 20/15cal row
  • 15 medball cleans 9/6kg

Cooldown:

skill

Fundamentals workout details:

Datum:

18-04-2019

Tijd:

19:30 tot 20:30


WoD

Warm-up:

barbell warm up

WOD:

  • 7 rounds
  • 2min work 1min rest
  • 15/10cal bike
  • max cleans 60/40kg

Cooldown:

skill

WoD workout details:

Datum:

18-04-2019

Tijd:

20:30 tot 21:30


workout details:

Datum:

18-04-2019

Tijd:

tot


WoD

Warm-up:

sandbag warm up

Skill:

handstand walk

WOD:

  • 20min amrap
  • 100m sandbag walk 60/40kg
  • 200m row
  • 10m handstand walk

Cooldown:

row

WoD workout details:

Datum:

19-04-2019

Tijd:

07:15 tot 08:15


WoD

Warm-up:

sandbag warm up

Skill:

handstand walk

WOD:

  • 20min amrap
  • 100m sandbag walk 60/40kg
  • 200m row
  • 10m handstand walk

Cooldown:

row

WoD workout details:

Datum:

19-04-2019

Tijd:

09:15 tot 10:15


WoD

Warm-up:

sandbag warm up

Skill:

handstand walk

WOD:

  • 20min amrap
  • 100m sandbag walk 60/40kg
  • 200m row
  • 10m handstand walk

Cooldown:

row

WoD workout details:

Datum:

19-04-2019

Tijd:

12:00 tot 13:00


WoD

Warm-up:

sandbag warm up

Skill:

handstand walk

WOD:

  • 20min amrap
  • 100m sandbag walk 60/40kg
  • 200m row
  • 10m handstand walk

Cooldown:

row

WoD workout details:

Datum:

19-04-2019

Tijd:

16:30 tot 17:30


WoD

Warm-up:

sandbag warm up

Skill:

handstand walk

WOD:

  • 20min amrap
  • 100m sandbag walk 60/40kg
  • 200m row
  • 10m handstand walk

Cooldown:

row

WoD workout details:

Datum:

19-04-2019

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

sandbag warm up

Let's talk about:

what is CrossFit

Skill:

sandbag walk, rowe, walk around the box

WOD:

  • 16min amrap
  • 100m sandbag walk 40/20kg
  • 200m row
  • 2 walks around the box

Cooldown:

row

Fundamentals workout details:

Datum:

19-04-2019

Tijd:

18:30 tot 19:30


Powerlifting workout details:

Datum:

19-04-2019

Tijd:

19:30 tot 20:30


workout details:

Datum:

19-04-2019

Tijd:

tot


WoD workout details:

Datum:

20-04-2019

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

20-04-2019

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

20-04-2019

Tijd:

11:15 tot 12:15


workout details:

Datum:

20-04-2019

Tijd:

tot


workout details:

Datum:

21-04-2019

Tijd:

tot


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