Archive for the ‘Crossfit’ Category

WOD 23-07

Posted: 22nd luglio 2018 by CFBO in Crossfit

12’ EMOM 3 Deadlift @75% 1RM   5’ Rest   12’ AMRAP  10 Burpees  10 Goblet Squat 10 Alternating KB Snatch — KB 24/16

WOD 21-07

Posted: 20th luglio 2018 by CFBO in Crossfit

IN TEAM OF 3 – 40′ AMRAP OF: 750m Row 60 Box Jump 60/50 cm 45 Shoulder to Overhead 60/40 kg 30 Overhead Squat 60/40 kg 15 Muscle Up

HERO WOD 20-07

Posted: 19th luglio 2018 by CFBO in Crossfit

“The Seven” COMPLETE 7 ROUNDS FOR TIME OF: 7 Handstand Push Up 7 Thruster 60/40 kg 7 Knee to Elbow 7 Deadlift 110/75 kg 7 Burpee 7 Swing 32/24 kg 7 Pull Up Time Cap 45′

WOD 19-07

Posted: 18th luglio 2018 by CFBO in Crossfit

STRENGTH – 15′ TO FIND MAX LOAD OF: Weighted Pull Up – You can use any kind of grip (Chin Up, Mixed grip, etc etc…) 5′ REST For time: 1600m Run 80 Swing 16/12 kg 40 Snatch 40/30 20 Bar-Jumping Burpee Time Cap 18′

WOD 18-07

Posted: 17th luglio 2018 by CFBO in Crossfit

5 ROUNDS AMRAP OF: 1′ Snatch @70% 1RM 1′ Rope Climb 1′ Cluster @70% 1RM of your snatch 1′ Alternating Pistols – Load your barbell with 70% 1RM of your snatch.

WOD 17-07

Posted: 16th luglio 2018 by CFBO in Crossfit

FOR TIME: 100 Double Under 10 Chest to Bar 20 Clean 40/30 kg 75 Double Under 20 Chest to Bar 15 Clean 60/40 kg 50 Double Under 30 Chest to Bar 10 Clean 70/45 kg 25 Double Under 40 Chest to Bar0 5 Clean 80/52.5 kg Time Cap 22′

WOD 16-07

Posted: 15th luglio 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 3RM OF: Front Squat 5′ REST 6 ROUNDS FOR TIME OF: 8 Push Press 40/30 10 Wall Ball 9/6 kg 12 Toes to Bar

WOD 14-07

Posted: 13th luglio 2018 by CFBO in Crossfit

20’ to find max load of: 3 D.L. Snatch Grip 2 Power Snatch  1 OH Squat   ”Annie” 50-40-30-20-10 D.U.  Sit Up

WOD 13-07

Posted: 12th luglio 2018 by CFBO in Crossfit

Kettlebells 24/16 3 RDs for time of: 10+10 KB Snatch 10 Burpees  10+10 KB OH Squat  10 Burpees  10+10 KB Clean and Jerk  10 Burpees  10+10 KB OH Lunges 10 Burpees  —- Time cap 25’        

WOD 12-07

Posted: 12th luglio 2018 by CFBO in Crossfit

In team of 2, 25’ AMRAP OF: 40 alternating teammate Box Jump  20 sync. S2 over head 40/30 20 su l. Lunges front Rack 40/30 200m Run together