WOD 19-10

Posted: 18th ottobre 2017 by CFBO in Crossfit

FOR TIME:

400m Run
40 Pull Up
400m Run
40 Toes to Bar
400m Run
40 Burpee
400m Run
40 Box Jump 60/50 cm
400m Run
40 Double Under

Time Cap 25′

WOD 18-10

Posted: 17th ottobre 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Handstand Walk

5′ REST

FOR TIME:
30m Handstand Walk
20 Clean 60/40 kg
100 Double Under
20m Handstand Walk
10 Clean 60/40 kg
50 Double Under
10m Handstand Walk
5 Clean 60/40 kg
25 Double Under

Time Cap 16′

WOD 17-10

Posted: 16th ottobre 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Rope Climb

5′ REST

5 ROUNDS FOR TIME OF:
2 Rope Climb 4.5m
10 Hang Squat Snatch 60/40 kg
10 Bar-jumping Burpee

Time Cap 20′

WOD 16-10

Posted: 15th ottobre 2017 by CFBO in Crossfit

STRENGTH – 30′ TO FIND 1RM OF:

Overhead Squat
Front Squat
Back Squat

– Continue to climb with the load after 1RM of ohs and front squat, DO NOT deload the barbell.

5′ REST

15-10 AND 5 REPS FOR TIME OF:
L-arm KB Snatch
R-arm KB Snatch
L-arm KB Thruster
R-arm KB Thruster

-Men 24 kg / Women 16 kg
Time Cap 9′

WOD 13-10

Posted: 12th ottobre 2017 by CFBO in Crossfit

10’ PRACTICE OF:

-row

-assaultbike 

5’rest

Complete 5 ROUND of

1’ Row

1’ Assaultbike 

1’ Tyre Flip 

1’ D.U

1’ Deadlift 100/80 kg

1’ Burpee over the bar

WOD 12-10

Posted: 11th ottobre 2017 by CFBO in Crossfit

12’ EMOM 

With your 75-85% of your 1 RM of C&J complete:

1 Push press

1 Push jerk 

1 Split jerk

*rack is NOT allowed

5’rest

12’ AMRAP

12 C2b

9 Stoh

6 Power Clean 

MAN 80 kg

WOMAN 60 kg

 

WOD 11-10

Posted: 10th ottobre 2017 by CFBO in Crossfit

IN TEAM OF 2

12’ TO FIND YOUR 3RM OF:

Thruster

5’rest

8 ROUND ( I go You go)

20 Cal row

10 Squat Clean 40/30 kg

5 Muscleup

Time Cap 20’

WOD 10-10

Posted: 9th ottobre 2017 by CFBO in Crossfit

FOR TIME 

100 D.U

50 Stoh 50/35 kg

50 Box Jump 70/60 cm

50 Wall Ball 9/6 kg

50 Power Clean 

50 Dip

50 Snatch 

Time Cap 30’

 

WOD 09-10

Posted: 8th ottobre 2017 by CFBO in Crossfit

STRENGHT

20’ To find your 1 RM of:

C&J

5’rest

15’ AMRAP

200 m Run

20 Pushup

40 Air Squat

WOD 07-10

Posted: 6th ottobre 2017 by CFBO in Crossfit

“SPLITTED EVA”

In Team of two perform 5 RD for time of:

800m Run (400m A +400m B)

30 KB swing 24/16 (15 A + 15 B)

30 Pull Up (15 A + 15 B)

—Time cap 40′