Archive for marzo, 2012

WOD 30-03 “Compassion is the key”

Posted: 29th marzo 2012 by CFBO in Crossfit

WORK UP TO 3RM OF: Thruster 5 MINUTES REST 8 MINUTES AS MANY ROUNDS AS POSSIBLE OF: 10 x Toe To Bar 10 x Swing 24/16 kg

WOD 29-03

Posted: 28th marzo 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 5 x Snatch Grip Push Press 40/30 kg 10 x Snatch Balance 40/30 kg 15 x High Hang Squat Snatch 40/30 kg

WOD 28-03

Posted: 28th marzo 2012 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 10 x L-Arm Kettlebell Clean & Jerk 24/16 kg 10 x R-Arm Kettlebell Clean & Jerk 24/16 kg 20 x L-Arm Kettlebell Snatch 24/16 kg 20 x R-Arm Kettlebell Snatch 24/16 kg 30 x Push Up Hands Off 30 x Goblet Squat 24/16 kg

WOD 27-03 “My friend Sweat”

Posted: 26th marzo 2012 by CFBO in Crossfit

FOR TIME: 1000m Run 20 x Hang Squat Clean 40/30 kg 30 x Hand Stand Push Up 40 x Wall Ball 10/6 kg 50 x Sumo Deadlift High Pull 40/30 kg 50 x Pull Up 40 x Ring Dip 30 x Box Jump 60/50 cm 20 x Clean & Jerk 40/30 kg 10 x Burpee

WOD 26-03 “Faith”

Posted: 25th marzo 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO 1RM OF: Deadlift 5 MINUTES REST WORK CAPACITY – AS MANY ROUND AS POSSIBLE IN 8 MINUTES OF: 10 x Over Head Squat 60/40 kg 30 x Double Under

WOD 23-03

Posted: 23rd marzo 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 20 x Weighted Sit up 10/5 kg 20 x Weighted Back Extension 10/5 kg 40 x Double Under

CROSSFIT GAMES OPEN WORKOUT 12.5

Posted: 22nd marzo 2012 by CFBO in Crossfit

COMPLETE AS MANY REPS AS POSSIBLE OF THE FOLLOWING IN 7 MINUTES OF THE FOLLOWING REP SCHEME: 3 x Thruster 45/30 kg 3 x Chest to bar Pull-ups 6 x Thruster 45/30 kg 6 x Chest to bar Pull-ups 9 x Thruster 45/30 kg 9 x Chest to bar Pull-ups 12 x Thruster 45/30 kg […]

WOD 21-03 “Spring Spring Spring”

Posted: 21st marzo 2012 by CFBO in Crossfit

AS MANY ROUNDS AS POSSIBLE IN 16 MINUTES OF: 21 x Squat Clean 30/20 kg 3 x Hand Stand Push Up (no kipping) 12 x Toe to Bar

WOD 20-03

Posted: 21st marzo 2012 by CFBO in Crossfit

21 – 15 AND 9 REPS FOR TIME OF: Thruster 40/30 kg Swing 32/24 kg Burpee

5 ROUNDS FOR TIME OF: 5 x Clean & Jerk 60/40 kg 10 x Front Squat 60/40 kg 15 x Pull up