Archive for the ‘Crossfit’ Category

WOD 06-04

Posted: 5th aprile 2019 by CFBO in Crossfit

IN TEAM OF 2 15′ TO FIND 2RM OF: Shoulder to Overhead – Rack is NOT allowed 5′ REST 6 ROUNDS FOR TIME OF: 10 Handstand Push Up 15 Wall Ball 9/6 kg 20 DB Snatch20/15 kg – Teammate alternate after every round. Time Cap 15′

WOD 04-04

Posted: 4th aprile 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Pull Up (any style) 5′ REST 3 ROUNDS FOR TIME OF: 20 Pull Up 20 Rings Dip 20 Clean 40/30 kg 20 Thruster 40/30 Time Cap 20′

WOD 04-04

Posted: 3rd aprile 2019 by CFBO in Crossfit

6 ROUNDS OF 3′ AMRAP : 1′ REST 3 Snatch 50/35 kg 6 Toes to Bar 9 Push Up

WOD 03-04

Posted: 2nd aprile 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 20′ PRACTICE OF; Bar Muscle Up 5′ REST 4 ROUNDS FOR TIME OF: 4 Squat Clean 100/70 kg 6 Bar-Jumping Burpee 8 Bar Muscle Up Time Cap 16′

WOD 02-04

Posted: 1st aprile 2019 by CFBO in Crossfit

STREGTH – 20′ TO FIND 3RM OF: Front Squat 5′ REST 12′ AMRAP OF: 7 Wall Ball 9/6 kg 9 Box Jump Over 60/50 cm 12 DB Snatch 20/15 kg

HEROWOD 01-04 “Lumberjack 20”

Posted: 31st marzo 2019 by CFBO in Crossfit

FOR TIME: 20 Deadlift 125/85 kg 400m Run 20 Swing 32/24 kg 400m Run 20 Overhead Squat 50/35 kg 400m Run 20 Burpees 400m Run 20 Chest to Bar 400m Run 20 Box Jump 60/50 cm 400m Run 20 DB Squat Clean 2×20/15 kg 400m Run Time Cao 35′

WOD 30-03

Posted: 29th marzo 2019 by CFBO in Crossfit

In team of two, one RD each, 24’ AMRAP of: 3 Wall climb 6 Squat Clean 50/35 9 T2B 100m Front Rack KB Walk 32/24

WOD 29-03

Posted: 28th marzo 2019 by CFBO in Crossfit

Complete for time: 200 D.U. Then 5RDs of 20 C2B 15 Wall ball 10 D.L. 120/80 then 200 D.U. — time cap 22’

WOD 28-03

Posted: 27th marzo 2019 by CFBO in Crossfit

20’ to find your 1 RM of SNATCH   4 RDs for time of: 200m Run 10 Hang Snatch 30/20 10 Pull Up — time cap 12’

WOD 27-03

Posted: 26th marzo 2019 by CFBO in Crossfit

Complete for time, any order: 500m row 50 dip 50 Clean 50/35 50 SDLHP 50/35 50 Box Jump  50 HSPU 50 KB Snatch 24/16 50 OH lunges 20/15 – time cap 20’ — your score will ne the Number of reps completed