WOD 25-05

Posted: 24th maggio 2019 by CFBO in Crossfit

In team of 2: A and B

15’ to find your max load of 

1 Clean 

1 Hang Clean

1 Jerk

 

20’ AMRAP of:

10 syncro HSPU A+B

10 Wall Ball A

10 dip A

10 syncro HSPU A+B

10 Wall ball B

10 dip B

WOD 24-05

Posted: 23rd maggio 2019 by CFBO in Crossfit

5 RDs for time of:

4 Snatch 40/30

8 OH Squat 40/30

12 T2B

16 Burpee

20 Swing 24/16

– Time cap 20’

 

WOD 23-05

Posted: 22nd maggio 2019 by CFBO in Crossfit

4RDs AMRAP of:

1’ Tire Flip 

1’ Hang Clean 40/30

1’ GHD Sit up

1’ Push Press 40/30

1’ Box Jump 

1’ Rings Row

 

WOD 22-05

Posted: 21st maggio 2019 by CFBO in Crossfit

10’ Practice DB Turkish Get Up

 

20’ AMRAP of:

6 (3+3) turkish get up DB 15/20

12 alt. Pistols with DB

24 alt. DB Snatch 

WOD 21-05

Posted: 20th maggio 2019 by CFBO in Crossfit

15’ Practice kipping/butterfly pull up

 

complete for time:

1 RD Cindy

5 D.L. 110/75

2 RDs Cindy 

10 D.L.

3 RDs Cindy 

15 D.L.

4 RDs Cindy 

20 D.L.

5 RDs Cindy 

25 D.L.

— Time Cap 30’

WOD 20-05

Posted: 19th maggio 2019 by CFBO in Crossfit

20’ to find your 1 RM of Back Squat

 

complete for time:

1000m Row

100 Russian Swing 24/16

100 D.U.

— time cap 10’

 

WOD 18-05

Posted: 17th maggio 2019 by CFBO in Crossfit

IN TEAM OF 2 – COMPLETE FOR TIME:

6 ROUNDS OF
24 Alternating Pistols
12 Chest to Bar

Then

6 ROUNDS OF
12 Box Jump 60/50 cm
12 Toes to Bar

Then

6 ROUNDS OF
60m Shuttle Run (6x10m)
12 DB Squat Clean 2×20/15 kg

Then

2000m Row

– Teammates alternate after every rounds/200m completed

TIME CAP 35′

WOD 17-05

Posted: 16th maggio 2019 by CFBO in Crossfit

4 ROUNDS AMRAP OF:

1′ Calories Row
1′ Box Jump Over 60/50 cm
1′ Power Snatch 30/20 kg
1′ GHD Sit Up
1′ Calories Assault Bike
1′ REST

WOD 16-05

Posted: 15th maggio 2019 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 3RM OF:

Overhead Squat

5′ REST

3 ROUNDS FOR TIME OF:
20m L-arm DB Overhead Carry 20/15 kg
20m R-arm DB Overhead Carry 20/15 kg
10 L-arm DB Thruster 20/15 kg
10 R-arm DB Thruster 20/15 kg
5 Bar Muscle Up

Time Cap 15′

WOD 15-05

Posted: 14th maggio 2019 by CFBO in Crossfit

18′ AMRAP OF:

12 Hang Power Clean 50/35 kg
12 Rings Dip
48 Double Under

Target: +6 rds intermediate / +9 rds -competitor