Archive for luglio, 2012

WOD 01-08

Posted: 31st luglio 2012 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 10 x Clean & Jerk 60/40 kg 10 x Muscle Up 10 x Toe to Bar

WOD 31-07

Posted: 30th luglio 2012 by CFBO in Crossfit

FOR TIME: 20 x Back Squat 100/70 kg 20 x Box Jump 60/50 cm 20 x Weighted Rings Dip 20 kg / Rings Dip 20 x Box Jump 60/50 cm 20 x Weighted Pull Up 20 kg / Strict Pull Up 20 x Box Jump 60/50 cm

WOD 30-07

Posted: 29th luglio 2012 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 12 MINUTES DO: 6 x Burpee 3 x Hang Snatch 75% 1RM 5 MINUTES REST TEAM WOD (2 PERSONS) – 5 MINUTES AS MANY REPS AS POSSIBLE OF : Wall Ball Burpee

EVERYWHERE WOD 28-07

Posted: 27th luglio 2012 by CFBO in Crossfit

FOR TIME: 30 x Strict Pull Up / Kipping Pull Up / Jumping Lunges (alternating leg) 5 x Burpee Tuck Jump 20 x Strict Pull Up / Kipping Pull Up / Jumping Lunges (alternating leg) 10 x Burpee Tuck Jump 10 x Strict Pull Up / Kipping Pull Up / Jumping Lunges (alternating leg) 20 […]

WOD 27-07

Posted: 26th luglio 2012 by CFBO in Crossfit

20 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 5 x Wall Climb 10 x Squat Clean 40/30 kg 20 x Mountain Climb (Left leg + Right Leg = 1 Rep)

WOD 26-07

Posted: 25th luglio 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME: 10 x Handstand Push Up 10 x Deadlift 100/70 kg 10 x Chest to Bar Pull Up 50 x Double Under

WOD 25-07 “Take the Signal”

Posted: 24th luglio 2012 by CFBO in Crossfit

FOR TIME: 50 x Rings Row 50 x Wall Ball 10/6 kg 50 x Toe to Bar 50 x Rings Push Up 50 x 1 Legged Squat (alternating leg) 50 x Swing 24/16 kg 50 x Box Jump 60/50 cm 50 x Double Under

WOD 24-07

Posted: 23rd luglio 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO 1RM OF: Thruster 5 MINUTES REST 10-9-8-7-6-5-4-3-2-1 REPS OF: Left Arm Kettlebell Snatch 24/16 kg Left Arm Thruster 24/16 kg Right Arm Kettlebell Snatch 24/16 kg Right Arm Thruster 24/16 kg

WOD 23-07

Posted: 22nd luglio 2012 by CFBO in Crossfit

TRYING TO ADD WEIGHT IN EVERY ROUND, 5 ROUNDS OF: 5 x Snatch Grip Deadlift 5 x Hang Snatch 5 x Over Head Squat 5 x Snatch Grip Push Press (behind the neck) 20 BURPEES EVERY TIME YOU DROP THE BAR BEFORE THE END OF THE ROUND

EVERYWHERE WOD 21-07

Posted: 21st luglio 2012 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Pull Up / Push up x 2 Swing 24 kg / Toe to Bar / Squat x 2 Burpee If you can’t do pull up, you can do 42-30-18 push up if you haven’t a Kettlebell you can do toe to bar, but if you can’t do t2b […]