CrossFit Bink 36 Rooster

WoD

Warm-up:

Skill:

handstand walk

WOD:

  • Quarterfinals age group 2021 test 1
  • 5 rounds
  • 15 hspu
  • 15 db shoulder to overhead (2x 22.5/15kg)
  • 15 cal row
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

25-03-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Skill:

handstand walk

WOD:

  • Quarterfinals age group 2021 test 1
  • 5 rounds
  • 15 hspu
  • 15 db shoulder to overhead (2x 22.5/15kg)
  • 15 cal row
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

25-03-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

25-03-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Skill:

handstand walk

WOD:

  • Quarterfinals age group 2021 test 1
  • 5 rounds
  • 15 hspu
  • 15 db shoulder to overhead (2x 22.5/15kg)
  • 15 cal row
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

25-03-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

25-03-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Skill:

handstand walk

WOD:

  • Quarterfinals age group 2021 test 1
  • 5 rounds
  • 15 hspu
  • 15 db shoulder to overhead (2x 22.5/15kg)
  • 15 cal row
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

25-03-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Skill:

handstand walk

WOD:

  • Quarterfinals age group 2021 test 1
  • 5 rounds
  • 15 hspu
  • 15 db shoulder to overhead (2x 22.5/15kg)
  • 15 cal row
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

25-03-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

Skill:

handstand walk

WOD:

  • Quarterfinals age group 2021 test 1
  • 5 rounds
  • 15 hspu
  • 15 db shoulder to overhead (2x 22.5/15kg)
  • 15 cal row
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

25-03-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Skill:

handstand walk

WOD:

  • Quarterfinals age group 2021 test 1
  • 5 rounds
  • 15 hspu
  • 15 db shoulder to overhead (2x 22.5/15kg)
  • 15 cal row
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

25-03-2024

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

CF pyramid

Skill:

box handstand push up (hspu), dumbbell (db) push press, row

WOD:

  • 4 rounds
  • 15 box hspu
  • 15 db push press 2x10/5kg
  • 15 cal row
  • timecap 16min

Cooldown:

Fundamentals workout details:

Datum:

25-03-2024

Tijd:

19:30 tot 20:15


WoD

Warm-up:

Skill:

handstand walk

WOD:

  • Quarterfinals age group 2021 test 1
  • 5 rounds
  • 15 hspu
  • 15 db shoulder to overhead (2x 22.5/15kg)
  • 15 cal row
  • timecap 20min

Cooldown:

WoD workout details:

Datum:

25-03-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

25-03-2024

Tijd:

tot


WoD

Warm-up:

Strength:

emom 10min: 1 clean and jerk

WOD:

  • 4 rounds
  • 2min amrap/2min rest
  • 12 barfacing burpees
  • max cleans @90% 1rm

Cooldown:

WoD workout details:

Datum:

26-03-2024

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

barfacing burpees, power clean, push press

WOD:

  • amrap 10min
  • 12 barfacing burpees
  • 10 power cleans
  • 8 push press 35/20kg

Cooldown:

Fundamentals workout details:

Datum:

26-03-2024

Tijd:

08:15 tot 09:00


WoD

Warm-up:

Strength:

emom 10min: 1 clean and jerk

WOD:

  • 4 rounds
  • 2min amrap/2min rest
  • 12 barfacing burpees
  • max cleans @90% 1rm

Cooldown:

WoD workout details:

Datum:

26-03-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

26-03-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

emom 10min: 1 clean and jerk

WOD:

  • 4 rounds
  • 2min amrap/2min rest
  • 12 barfacing burpees
  • max cleans @90% 1rm

Cooldown:

WoD workout details:

Datum:

26-03-2024

Tijd:

12:00 tot 13:00


WoD

Warm-up:

Strength:

emom 10min: 1 clean and jerk

WOD:

  • 4 rounds
  • 2min amrap/2min rest
  • 12 barfacing burpees
  • max cleans @90% 1rm

Cooldown:

WoD workout details:

Datum:

26-03-2024

Tijd:

15:30 tot 16:30


Fundamentals

Warm-up:

Let's talk about:

what is CrossFit

Skill:

barfacing burpees, power clean, push press

WOD:

  • amrap 10min
  • 12 barfacing burpees
  • 10 power cleans
  • 8 push press 35/20kg

Cooldown:

Fundamentals workout details:

Datum:

26-03-2024

Tijd:

16:30 tot 17:15


WoD

Warm-up:

Strength:

emom 10min: 1 clean and jerk

WOD:

  • 4 rounds
  • 2min amrap/2min rest
  • 12 barfacing burpees
  • max cleans @90% 1rm

Cooldown:

WoD workout details:

Datum:

26-03-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

Strength:

emom 10min: 1 clean and jerk

WOD:

  • 4 rounds
  • 2min amrap/2min rest
  • 12 barfacing burpees
  • max cleans @90% 1rm

Cooldown:

WoD workout details:

Datum:

26-03-2024

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

emom 10min: 1 clean and jerk

WOD:

  • 4 rounds
  • 2min amrap/2min rest
  • 12 barfacing burpees
  • max cleans @90% 1rm

Cooldown:

WoD workout details:

Datum:

26-03-2024

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

emom 10min: 1 clean and jerk

WOD:

  • 4 rounds
  • 2min amrap/2min rest
  • 12 barfacing burpees
  • max cleans @90% 1rm

Cooldown:

WoD workout details:

Datum:

26-03-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

26-03-2024

Tijd:

tot


WoD

Warm-up:

Strength:

bench press 3 rounds of 3 reps - 2 reps - 1 rep (9 rounds)

WOD:

  • for time
  • 100 double unders
  • 1000/900m row
  • 400m run
  • 100 double unders
  • 12min timecap

Cooldown:

WoD workout details:

Datum:

27-03-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

Strength:

bench press 3 rounds of 3 reps - 2 reps - 1 rep (9 rounds)

WOD:

  • for time
  • 100 double unders
  • 1000/900m row
  • 400m run
  • 100 double unders
  • 12min timecap

Cooldown:

WoD workout details:

Datum:

27-03-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

27-03-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

Strength:

bench press 3 rounds of 3 reps - 2 reps - 1 rep (9 rounds)

WOD:

  • for time
  • 100 double unders
  • 1000/900m row
  • 400m run
  • 100 double unders
  • 12min timecap

Cooldown:

WoD workout details:

Datum:

27-03-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

27-03-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

Strength:

bench press 3 rounds of 3 reps - 2 reps - 1 rep (9 rounds)

WOD:

  • for time
  • 100 double unders
  • 1000/900m row
  • 400m run
  • 100 double unders
  • 12min timecap

Cooldown:

WoD workout details:

Datum:

27-03-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

Strength:

bench press 3 rounds of 3 reps - 2 reps - 1 rep (9 rounds)

WOD:

  • for time
  • 100 double unders
  • 1000/900m row
  • 400m run
  • 100 double unders
  • 12min timecap

Cooldown:

WoD workout details:

Datum:

27-03-2024

Tijd:

16:30 tot 17:30


Fundamentals

Warm-up:

Let's talk about:

intensity

Skill:

single under, row, burpees over the erg

WOD:

  • amrap 12min
  • 50 single unders
  • 500/450m row
  • 10 burpees over the erg

Cooldown:

Fundamentals workout details:

Datum:

27-03-2024

Tijd:

17:30 tot 18:15


WoD

Warm-up:

Strength:

bench press 3 rounds of 3 reps - 2 reps - 1 rep (9 rounds)

WOD:

  • for time
  • 100 double unders
  • 1000/900m row
  • 400m run
  • 100 double unders
  • 12min timecap

Cooldown:

WoD workout details:

Datum:

27-03-2024

Tijd:

18:30 tot 19:30


WoD

Warm-up:

Strength:

bench press 3 rounds of 3 reps - 2 reps - 1 rep (9 rounds)

WOD:

  • for time
  • 100 double unders
  • 1000/900m row
  • 400m run
  • 100 double unders
  • 12min timecap

Cooldown:

WoD workout details:

Datum:

27-03-2024

Tijd:

19:30 tot 20:30


WoD

Warm-up:

Strength:

bench press 3 rounds of 3 reps - 2 reps - 1 rep (9 rounds)

WOD:

  • for time
  • 100 double unders
  • 1000/900m row
  • 400m run
  • 100 double unders
  • 12min timecap

Cooldown:

WoD workout details:

Datum:

27-03-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

27-03-2024

Tijd:

tot


WoD

Warm-up:

WOD:

  • 5 rounds
  • 20 cal row
  • 15 toes to bar
  • timecap 16min

Accessory work:

4 sets of 10/10 Bulgarian split squats

Cooldown:

WoD workout details:

Datum:

28-03-2024

Tijd:

07:15 tot 08:15


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

row, knees to chest

WOD:

  • 4 rounds
  • 20/15 cal row
  • 10 knees to chest
  • timecap 14min

Cooldown:

Fundamentals workout details:

Datum:

28-03-2024

Tijd:

08:15 tot 09:00


WoD

Warm-up:

WOD:

  • 5 rounds
  • 20 cal row
  • 15 toes to bar
  • timecap 16min

Accessory work:

4 sets of 10/10 Bulgarian split squats

Cooldown:

WoD workout details:

Datum:

28-03-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

28-03-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • 5 rounds
  • 20 cal row
  • 15 toes to bar
  • timecap 16min

Accessory work:

4 sets of 10/10 Bulgarian split squats

Cooldown:

WoD workout details:

Datum:

28-03-2024

Tijd:

12:00 tot 13:00


WoD

Warm-up:

WOD:

  • 5 rounds
  • 20 cal row
  • 15 toes to bar
  • timecap 16min

Accessory work:

4 sets of 10/10 Bulgarian split squats

Cooldown:

WoD workout details:

Datum:

28-03-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • 5 rounds
  • 20 cal row
  • 15 toes to bar
  • timecap 16min

Accessory work:

4 sets of 10/10 Bulgarian split squats

Cooldown:

WoD workout details:

Datum:

28-03-2024

Tijd:

17:30 tot 18:30


WoD

Warm-up:

WOD:

  • 5 rounds
  • 20 cal row
  • 15 toes to bar
  • timecap 16min

Accessory work:

4 sets of 10/10 Bulgarian split squats

Cooldown:

WoD workout details:

Datum:

28-03-2024

Tijd:

18:30 tot 19:30


Fundamentals

Warm-up:

Let's talk about:

supplements

Skill:

row, knees to chest

WOD:

  • 4 rounds
  • 20/15 cal row
  • 10 knees to chest
  • timecap 14min

Cooldown:

Fundamentals workout details:

Datum:

28-03-2024

Tijd:

19:30 tot 20:15


WoD

Warm-up:

WOD:

  • 5 rounds
  • 20 cal row
  • 15 toes to bar
  • timecap 16min

Accessory work:

4 sets of 10/10 Bulgarian split squats

Cooldown:

WoD workout details:

Datum:

28-03-2024

Tijd:

20:30 tot 21:30


workout details:

Datum:

28-03-2024

Tijd:

tot


WoD

Warm-up:

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 pull ups
  • timecap 12min

Accessory work:

3 sets of 20 sec L-hang, 20 sit ups, 20 russian twists

Cooldown:

WoD workout details:

Datum:

29-03-2024

Tijd:

07:15 tot 08:15


WoD

Warm-up:

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 pull ups
  • timecap 12min

Accessory work:

3 sets of 20 sec L-hang, 20 sit ups, 20 russian twists

Cooldown:

WoD workout details:

Datum:

29-03-2024

Tijd:

09:15 tot 10:15


OpenGym workout details:

Datum:

29-03-2024

Tijd:

10:30 tot 11:45


WoD

Warm-up:

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 pull ups
  • timecap 12min

Accessory work:

3 sets of 20 sec L-hang, 20 sit ups, 20 russian twists

Cooldown:

WoD workout details:

Datum:

29-03-2024

Tijd:

12:00 tot 13:00


OpenGym workout details:

Datum:

29-03-2024

Tijd:

13:15 tot 15:15


WoD

Warm-up:

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 pull ups
  • timecap 12min

Accessory work:

3 sets of 20 sec L-hang, 20 sit ups, 20 russian twists

Cooldown:

WoD workout details:

Datum:

29-03-2024

Tijd:

15:30 tot 16:30


WoD

Warm-up:

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 pull ups
  • timecap 12min

Accessory work:

3 sets of 20 sec L-hang, 20 sit ups, 20 russian twists

Cooldown:

WoD workout details:

Datum:

29-03-2024

Tijd:

16:30 tot 17:30


WoD

Warm-up:

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 pull ups
  • timecap 12min

Accessory work:

3 sets of 20 sec L-hang, 20 sit ups, 20 russian twists

Cooldown:

WoD workout details:

Datum:

29-03-2024

Tijd:

17:30 tot 18:30


Fundamentals

Warm-up:

Let's talk about:

foundations in the fundamental classes

Skill:

run, thruster, jumping pull up

WOD:

  • amrap 12min
  • 200m run
  • 8 thrusters 30/20kg
  • 6 jumping pull ups

Cooldown:

Fundamentals workout details:

Datum:

29-03-2024

Tijd:

18:30 tot 19:15


WoD

Warm-up:

WOD:

  • 3 rounds
  • 200m run
  • 15 thrusters 42.5/30kg
  • 15 pull ups
  • timecap 12min

Accessory work:

3 sets of 20 sec L-hang, 20 sit ups, 20 russian twists

Cooldown:

WoD workout details:

Datum:

29-03-2024

Tijd:

19:30 tot 20:30


workout details:

Datum:

29-03-2024

Tijd:

tot


WoD workout details:

Datum:

30-03-2024

Tijd:

09:15 tot 10:15


WoD workout details:

Datum:

30-03-2024

Tijd:

10:15 tot 11:15


Fundamentals workout details:

Datum:

30-03-2024

Tijd:

11:15 tot 12:00


OpenGym workout details:

Datum:

30-03-2024

Tijd:

12:15 tot 13:15


workout details:

Datum:

30-03-2024

Tijd:

tot


workout details:

Datum:

31-03-2024

Tijd:

tot


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