Archive for dicembre, 2011

WOD 30-12 “THE BEAR”

Posted: 30th dicembre 2011 by CFBO in Crossfit

-5 ROUNDS FOR MAX LOAD – 7 SETS OF THE SEQUENCE: Power Clean Front Squat Push Press Back Squat Push Press N.B.: DON’T DROP THE BAR!! REST BETWEEN ROUNDS AS NEEDED

WOD 29-12

Posted: 29th dicembre 2011 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 16 x Toe To Bar 24 x Rings Push Up 32 x Double Under

WOD 28-12

Posted: 28th dicembre 2011 by CFBO in Crossfit

STRENGTH – WORK TO 3RM: Front Squat 5 MINUTES REST “KETTLEBELL SNATCH TEST”: As Many Reps As Possible in 10 minutes (Men KB 24kg, women KB 16 kg)

WOD 27-12

Posted: 26th dicembre 2011 by CFBO in Crossfit

3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1 min Thruster 20/10 kg 1 min Sumo Deadlift High Pull 30/20 kg 1 min Box Jump 1 min Push Press 30/20kg 1 min Swing 24/16 kg 1 min REST

WOD 26-12 – EVERYWHERE YOU ARE –

Posted: 26th dicembre 2011 by CFBO in Crossfit

“MARY” 20 MINUTES AS MANY ROUNDS AS POSSIBLE OF: 5 x Handstand push-ups 10 x One-legged squats (alternating legs) 15 x Pull-ups

WOD 23-12 “LINDA CHALLENGE”

Posted: 23rd dicembre 2011 by CFBO in Crossfit

LADDER 10…1 REPS OF: Deadlift 1 1/2 Body Weight Bench Press Body Weight Clean 3/4 Body Weight N.B. CAP TIME 20 MINUTES

WOD 22-12

Posted: 22nd dicembre 2011 by CFBO in Crossfit

EVERY TWO MINUTES DO: 1 x L-arm Turkish Get Up 24/16 kg 1 x R-arm Turkish Get Up 24/16 kg IN THE REMAINING TIME DO AS MANY KETTLEBELL SNATCH AS POSSIBLE UNTIL YOU GET 100 SNATCHES (24/16 kg)

WOD 21-12 “STRUFOLI DAY”

Posted: 21st dicembre 2011 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 10 x Hand Stand Push Up 10 x L-Pull up 10 x Clean & Jerk 60/40kg 10 x Over Head Squat 60/40kg

WOD 20-12

Posted: 20th dicembre 2011 by CFBO in Crossfit

15 MINUTES AS MANY ROUNDS AS POSSIBLE OF: 6 x Deadlift 100/70 kg 12 x Toe To Bar 18 x Push up hands off 5 min REST 2 ROUNDS OF: 3 minutes Plank Holds 2 minutes Rest

WOD 19-12

Posted: 18th dicembre 2011 by CFBO in Crossfit

STRENGTH – Work up to 1RM : Thruster 5 minutes REST “ANNIE” 50-40-30-20 and 10 reps FOR TIME of: Double Under Sit Up