Archive for the ‘Crossfit’ Category

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 […]

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