Archive for gennaio, 2012

WOD 31-01 “everybody’s got a towel”

Posted: 31st gennaio 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 5 x Toe To Bar From L-Hang 10 x Towel Pull Up 1 Hand Up Switch Down 15 x Burpee

WOD 30-01 “Any Given Monday”

Posted: 29th gennaio 2012 by CFBO in Crossfit

FOR TIME: 50 x Double Under 3 x Clean 80%1RM 20 x Hand Stand Push Up 3 x Clean 80%1RM 15 x Hand Stand Push Up 3 x Clean 80%1RM 10 x Hand Stand Push Up 3 x Clean 80%1RM 5 x Hand Stand Push Up 3 x Clean 80%1RM 50 x Double Under

WOD 27-01

Posted: 27th gennaio 2012 by CFBO in Crossfit

20 MINUTES AMRAP OF: 10 x Over Head Squat 60/40kg 20 x Toe To Bar 30 x Double Under

WOD 26-01

Posted: 26th gennaio 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 3 x Wall Climb 6 x One Arm Ring Row (6 Left + 6 Right) 9 x Deadlift 100/70 kg

WOD 25-01

Posted: 25th gennaio 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO 1RM OF: Clean 5 min REST 3 ROUNDS FOR TIME OF: 5 x Muscle Up 25 x Swing 24/16 kg 75 x Air Squat

WOD 24-01 “TABATA THIS”

Posted: 24th gennaio 2012 by CFBO in Crossfit

DO 8 ROUNDS OF EACH EXERCISE 20sec ON, 10sec OFF- NO REST BETWEEN EXERCISE: Burpee Pull Up Jumping Lunge Weighted Plank 10/5 kg Double Under

WOD 23-01 “ELIZABETH”

Posted: 23rd gennaio 2012 by CFBO in Crossfit

21-15-9 REPS FOR TIME: Clean 60/40 kg Ring Dips

WOD 20-01

Posted: 20th gennaio 2012 by CFBO in Crossfit

3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Rope Double Waves 1′ Run (calories) 1′ Double Kettlebell Clean and Jerk 16/12 kg 1′ Sumo Deadlift High Pull KB 32 kg 1′ Burpee Box Jump 1′ REST at the end of each rounds

WOD 19-01

Posted: 19th gennaio 2012 by CFBO in Crossfit

STRENGTH – Work Up to 2RM of: Weighted Rings Dip 5 MINUTES REST 10 MINUTES AMRAP OF: 15 x Swing Goblet Squat 24/16 kg 30 X Double Under

WOD 18-01

Posted: 18th gennaio 2012 by CFBO in Crossfit

7 ROUNDS FOR TIME OF: 7 x Snatch Grip Deadlift 40/30 kg 7 x Power Snatch 40/30 kg 7 x Squat Snatch 40/30 kg 7 x Over Head Squat 40/30 kg