Archive for giugno, 2012

WOD 29-06

Posted: 28th giugno 2012 by CFBO in Crossfit

FOR TIME: 5 x Deadlift 85% 1RM 30 x Burpee 20 x Russian Swing 24/16 kg 5 x Deadlift 85% 1RM 25 x Burpee 25 x Russian Swing 24/16 kg 5 x Deadlift 85% 1RM 20 x Burpee 30 x Russian Swing 24/16 kg 5 x Deadlift 85% 1RM 15 x Burpee 35 x Russian […]

WOD 28-06

Posted: 27th giugno 2012 by CFBO in Crossfit

AS MANY ROUNDS AND REPS AS POSSIBLE IN 20 MINUTES OF: 5 x Wall Climb 10 x Inverted Burpee 15 x Toe to Bar

FOR TIME: 10 x Over Head Squat 60/40 kg 20 x Handstand Push Up 30 x Box Jump 70/60 cm 40 x Rings Row 50 x Sit Up 40 x Rings Row 30 x Box Jump 70/60 cm 20 x Handstand Push Up 10 x Over Head Squat 60/40 kg

WOD 26-06 ” ‘Rcoddighel “

Posted: 25th giugno 2012 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 15 MINUTES DO: 1 x Clean 90% 1RM IN THE REMAINING TIME DO AS MANY DOUBLE UNDER AS POSSIBLE DOUBLE UNDERS WILL BE YOUR SCORE PENALTY: 50 BOX JUMP EVERY TIME YOU CAN’T DO 1 CLEAN ON THE MINUTE

WOD 25-06 “La Franca” o “Fran”

Posted: 24th giugno 2012 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Thruster 40/30kg Pull Up 5 MINUTES REST 3 ROUNDS OF: 2′ Plank 1′ Rest

WOD 22-06

Posted: 21st giugno 2012 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Front Squat with Body Weight- 2/3 Body Weight Rings Dip Pull up

WOD 21-06

Posted: 20th giugno 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO 3RM OF: Deadlift 5 MINUTES REST 10 MINUTES AMRAP OF: 15 x Thruster 20/10kg 30 x Double Under

WOD 20-06

Posted: 19th giugno 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 4 x Hang Power Clean 60/40 kg 6 x Shoulder to Over Head 60/40 kg 8 x Barbell Lunges 60/40 kg (alternating legs) 5 BURPEES TUCK JUMP EVERY TIME YOU DROP THE BAR

WOD 19-06

Posted: 18th giugno 2012 by CFBO in Crossfit

10 x Muscle up 5 x Clean & Jerk 70% 1RM 8 x Muscle Up 4 x Clean & Jerk 75% 1RM 6 x Muscle Up 3 x Clean & Jerk 80% 1RM 4 x Muscle Up 2 x Clean & Jerk 85% 1RM 2 x Muscle Up 1 x Clean & Jerk 90% 1RM

WOD 18-06

Posted: 17th giugno 2012 by CFBO in Crossfit

WOD “A” STRENGTH – WORK UP TO YOUR 1RM OF: Clean Shoulder Press Front Squat 3 ATTEMPTS ARE ALLOWED FOR EVERY LIFT OR WOD “B” 100 x Burpee Pull Up