Archive for novembre, 2011

WOD 30-11

Posted: 30th novembre 2011 by CFBO in Crossfit

STRENGTH – work to 5RM Power Snatch WORK CAPACITY – 8 minutes AMRAP of: 5 x Squat Clean to Thruster 60/40 kg 10 x Rings Dip

WOD 29-11

Posted: 29th novembre 2011 by CFBO in Crossfit

10 Rounds for time of : 10 x Body Blasters (Burpee+Pull Up+Knee to Elbow) 25 x Double Under

WOD 28-11

Posted: 28th novembre 2011 by CFBO in Crossfit

STRENGTH: Work to 3RM Clean & Jerk WORK CAPACITY – 8 minutes AMRAP of: 6 x Squat Clean to Thruster with One Kettlebell 24/12 kg 12 x Swing 24 /12

WOD 25-11 “KETTLEBELL DAY”

Posted: 25th novembre 2011 by CFBO in Crossfit

3 ROUNDS AS MANY REPS AS POSSIBLE OF: 30 sec Double Bent Squat (20/12kg) 30 sec Left-arm Russian Swing (20/12kg) 30 sec Right-arm Russian Swing (20/12kg) 30 sec Left-arm Kettlebell Thruster (20/12kg) 30 sec Right-arm Kettlebell Thruster (20/12kg) 30 sec Left-arm Kettlebell Clean (20/12kg) 30 sec Right-arm Kettlebell Clean (20/12kg) 30 sec Left-arm Windmill (20/12kg) […]

WOD 24-11

Posted: 24th novembre 2011 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 10 x Sumo Deadlift High Pulls 60/40 kg 15 x Burpees 10 x Split Jerks 60/40 kg 15 x Kettlebells pass-throughs (forward + back = 1 rep)

WOD 23-11

Posted: 23rd novembre 2011 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 10 x Hand Stand Push Ups 20 x Deadlift 100/ 70kg 30 x Pull Ups 40 x Sit Ups 50 x Double Under

WOD 22-11 (BRACCI A TENAGLIA)

Posted: 22nd novembre 2011 by CFBO in Crossfit

FOR TIME: 30(15L+15R) x KB Snatches 24/16 kg 45 x Squat Snatches 30/20 kg 15 x Toe To Bar 30 x Squat Snatches 30/20 kg 30 x Toe To Bar 15 x Squat Snatches 30/20 kg 45 x Toe to Bar 30(15L+15R) x KB Snatches 24/16 kg

WOD 21-11

Posted: 21st novembre 2011 by CFBO in Crossfit

20 minutes As Many Rounds As Possible of: 2 x Clean And Jerk 60/40kg 1 x Round of Cindy 4 x Clean And Jerk 60/40kg 2 x Round of Cindy 6 x Clean And Jerk 60kg 3 x Round of Cindy 8 x Clean And Jerk 60/40kg 4 x Round of Cindy 10 x Clean […]

THE REST OF THE BISON

Posted: 19th novembre 2011 by CFBO in Crossfit

Mangia un po’ d’erba e corri libero per la prateria

3 Rounds As Many Reps As Possible of: Clapping Push Ups X 1′ Over Head Squat 40/30 kg x 1′ Grasshopper x 1′ Squat Clean 30/20 kg x 1′ Pull Ups x 1′ REST x 1′ N.B. Ogni ripetizione vale un punto, il tuo score sarà la somma dei punti totalizzati nei 3 rounds