Archive for the ‘Crossfit’ Category

WOD 05-02

Posted: 4th febbraio 2019 by CFBO in Crossfit

FOR TIME: 50 Calories Row 50 Pull Up 50 Overhead Walking Lunges 20/15 kg 50 Swing 24/16 kg 50 Goblet Squat 24/16 kg 50 KB Snatch 24/16 kg 50 KB Thruster 24/16 kg 50 Double Under Time Cap 24′

WOD 04-02

Posted: 3rd febbraio 2019 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF: 1 Snatch + 2 Hang Snatch + 3 Overhead Squat 5′ REST 5 ROUNDS FOR TIME OF: 10 Burpee 20 Hang Snatch 30/20 kg 30 Double Under Time Cap 12′

WOD 02-02

Posted: 2nd febbraio 2019 by CFBO in Crossfit

In team of 2 complete for time, any order, i work you work: 200 Burpees 200 Pull Ups  200 Pistols — every 3’ perform 10 Syncro Front Rack lunges 30/20 — time cap 30’

WOD 01-02

Posted: 31st gennaio 2019 by CFBO in Crossfit

10’ Practice Rope climb 3 RDs AMRAP of: 1’ Rope Climb 1’ Thruster 30/20 1’ Cal Assault Bike 1’ Dip 1’ GHD Sit Up 1’ Hang Snatch 30/20 1’ Rest

31-01

Posted: 30th gennaio 2019 by CFBO in Crossfit

12’ EMOM 3 Clean  min 1-3 @65%1Rm min 4-6 @70%1 Rm min 7-9 @75%1 Rm min 10-12 @80%1Rm   5’ Rest   12’ EMOM, 4 RDs of: 1’ max Box Jump  2’ max T2B 3’ max Wall ball — your score will be the sum of all the reps

WOD 30-01

Posted: 29th gennaio 2019 by CFBO in Crossfit

20’ to find 3RM of Front Squat    For time: 1000m Row   then 5RDs of: 10 Burpees  10 OH Lunges 20/15 — Time Cap 12’

WOD 29-01

Posted: 28th gennaio 2019 by CFBO in Crossfit

20’ AMRAP of: 1 Snatch 50/35 1 OH Squat  5 D.U. 2 Snatch  2 OH Squat  10 D.U. 3 Snatch  3 OH Squat  15 D.U. …….

WOD 28-01

Posted: 27th gennaio 2019 by CFBO in Crossfit

20’ practice rings M.U.   10 Rounds for time of: 3 Rings M.U. 6 Inverted Burpees 9 Goblet Squat  12 Swing 32/24 – Time Cap 25’

WOD 26-01

Posted: 25th gennaio 2019 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE FOR TIME: 100 Dumbell Clean 2×20/15 kg —> Handstand Hold 100 Box Jump 60/50 cm ———-> Hang L-sit 100 Pull Up ————————> Deadlift Hold 100/70 kg 100 Toes to Bar ——————-> Overhead Dumbell Hold 2×20/15 kg 100 Push Press 2×20/15 kg ——-> Bar Hang Hold One teammate work while the […]

WOD 25-01

Posted: 24th gennaio 2019 by CFBO in Crossfit

FOR TIME: 50 Double Under 50 Handstand Push Up 50 Alternating Dumbell Snatch 20/15 kg 50 Overhead Walking Lunges 20/15 kg 50 Rings Dip 50 Overhead Squat 40/30 kg 50 Burpee 50 Double Under Time Cap 24′