WOD 11-08

Posted: 10th agosto 2018 by CFBO in Crossfit

in team of 2, complete 3RDs of:

1’ Wall Ball

1’ Rope Climb

1’ Assault Bike (cal)

1’ Tire Flip

1’ D.U.

1’ GHD Sit up

— the score is the sum of reps of each teammate

WOD 10-08

Posted: 9th agosto 2018 by CFBO in Crossfit

For time:

5 Snatch 40/30

5 OH Squat 40/30

10 Pull up 

15 Swing 24/16

20 Burpees

15 Swing 

10 Pull up 

5 Snatch 50/35

5 OH Squat 50/35

10 Pull up 

15 Swing

20 Burpees

15 Swing 

10 Pull up 

5 Snatch 60/40

5 OH Squat 60/40

10 Pull

15 Swing

20 Burpees

15 Swing

10 Pull up 

5 Snatch 70/45

5 OH Squat 70/45

— Time Cap 28’

WOD 09-08

Posted: 9th agosto 2018 by CFBO in Crossfit

20’ to find 1 RM of Deadlift

 

”Diane”

21-15-9

DL 100/70

HSPU

WOD 08-08

Posted: 7th agosto 2018 by CFBO in Crossfit

5 RDs for time of:

200m Run

10 Burpees Box Jump

10 T2B

10 Alternating OH lunges 20/15

– 3’ on, 1’ off

— 24’ Time Cap

WOD 07-08

Posted: 6th agosto 2018 by CFBO in Crossfit

Front Squat @85 % 1Rm

3 3 3 3 3 3

 

5’ Rest

 

Death by Clean and Jerk @60/40

WOD 04-08

Posted: 3rd agosto 2018 by CFBO in Crossfit

IN TEAM OF 2, COMPLETE FOR TIME:

50 Clean & Jerk 60/40 kg
100 Toes to Bar
50 Dip
100 Deadlift 60/40 kg
50 Burpee Box Jump 60/50 cm
200m Broad Jump

Time Cap 30′

WOD 03-08

Posted: 2nd agosto 2018 by CFBO in Crossfit

20′ AMRAP OF:

5 Burpee Pull Up
10 Snatch 40/30 kg
15 Wall Ball 9/6 kg
200m Run

WOD 02-08

Posted: 1st agosto 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF:

Power Clean
Hang Squat Clean
Push Jerk
Split Jerk

5′ REST

4 ROUNDS FOR TIME OF:
12 Thruster 40/30 kg
12 Swing 24/16
12 Box Jump 60/50 cm

Time Cap 12′

WOD 01-08

Posted: 31st luglio 2018 by CFBO in Crossfit

FROM 0:00 TO 10:00

100 KB Snatch 24/16 kg for time
In the remaining time find your 1RM of Clean

FROM 10:00 TO 20:00

5 rounds for time of:
50 Double Under
5 Bar Muscle Up

FROM 20:00 TO 30:00

1600m Run for time

WOD 31-07

Posted: 30th luglio 2018 by CFBO in Crossfit

6′ EMOM
10 Overhead Squat 50/35 kg
Max Bar-Jumping Burpee

6′ EMOM
10 Front Squat 50/35 kg
Max Shoulder to Overhead 50/35 kg

6′ EMOM
10/8 Calories Row
Max Push Up Hands Off

– Your score will be the sum of Burpee, STOH and Push Up completed in the remaining time of every minute.