Archive for the ‘Crossfit’ Category

WOD 24-11

Posted: 24th novembre 2017 by CFBO in Crossfit

FOR TIME complete 50 Deadlift 60-40 kg 50 Box Jump 60-50 cm 50 Sit up 50m Hsw  50 Clean  50 Over head lounges 20-10 kg 800 m run Time cap 35’

WOD 23-11

Posted: 22nd novembre 2017 by CFBO in Crossfit

Complete 5 ROUND of: 1’ Max eff cal bike 1’ Max eff burpees 1’ Max eff ktlb snatch 24/16 kg 1 Max eff cal row 1’Max eff t2b

WOD 22-11

Posted: 21st novembre 2017 by CFBO in Crossfit

STRENGHT  EMOM 12’ (with your 70-75% of 1RM) complete 1 Clean Pull  1 Hang squat clean 1 Squat Clean 5’rest ”FAKE DT” 5 ROUND 12 Deadlift 9 Hang power clean 6 Push jerk MAN 50 kg.     WOMAN 35 kg Time cap 15’

WOD 21-11

Posted: 20th novembre 2017 by CFBO in Crossfit

GYMNASTIC SKILL 15’ Practice of: Rings Muscleup 5’rest CONDITIONING 25’AMRAP 8 Rings Muscleup 16 Pushup 24 Swing 24/16 kg 32 Air squat

WOD 20-11

Posted: 19th novembre 2017 by CFBO in Crossfit

STRENGHT 20’ To find your 1RM of: CLEAN&JERK 5’rest CONDITIONING 3 ROUND 25 Wall ball 9/6 kg 20 Box jump over 60/50 cm 15 C&j 40/20 kg Time Cap 15’  

WOD 18-11

Posted: 17th novembre 2017 by CFBO in Crossfit

15′ Practice D.U.   5RD for time 2 rope climb 20 D.U. 200m Run —Time cap 18′

WOD 17-11

Posted: 16th novembre 2017 by CFBO in Crossfit

20′ to find your 1RM of Front Squat   4RD for time of: 10 HSPU 20 Box Jump 30m Burpee Broad Jump —Time Cap 14′                

WOD 16-11

Posted: 15th novembre 2017 by CFBO in Crossfit

For Time: 1000m Row 10 RD of: 2 Clean and Jerk 80/52,5                    20 Walking Lounges —Time cap 25

WOD 15-11

Posted: 14th novembre 2017 by CFBO in Crossfit

20′ AMRAP of: 5 “L” Pull UP 10 (5+5) Around the world 15 Dip 20 Sit Up

WOD 14-11

Posted: 13th novembre 2017 by CFBO in Crossfit

20′ to find your 3RM of Hang Snatch   12′ AMRAP of: 10 Russian swing 32/24 10 Pistols 40 D.U. —Target +5 RD