Archive for agosto, 2012

WOD 31-08 ” The Only Easy Day Was Yesterday “

Posted: 30th agosto 2012 by CFBO in Crossfit

FOR TIME: 30 x Swing 32/24 kg 9 x Burpee Muscle Up 9 x Squat Clean 80/50 kg 30 x Swing 32/24 kg 7 x Burpee Muscle Up 7 x Squat Clean 80/50 kg 30 x Swing 32/24 kg 5 x Burpee Muscle Up 5 x Squat Clean 80/50 kg

WOD 30-08 “Nasty Diane”

Posted: 29th agosto 2012 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Deadlift 130/85 kg Parallette Handstand Push Up

WOD 29-08

Posted: 28th agosto 2012 by CFBO in Crossfit

FOR TIME: 50 x Swing 24/16 40 x Wall Ball 10/6 kg 30 x Hang Clean 50/30 kg 20 x Burpee Box Jump 60/50 cm 30 x Jerk 50/30 kg 40 x Rings Row 50 x 1-Legged Squat (alternating legs)

WOD 28-08 “Easy Like a Sunday Morning”

Posted: 27th agosto 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 10 x Overhead Squat 60/40 kg 20 x Pull Up 40 x Double Under

WOD 27-08

Posted: 26th agosto 2012 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES DO: 1 x Clean & Jerk 90% 1RM 5 MINUTES REST 6 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 9 x Thruster 40/30 kg 12 x Toe to Bar

WOD 24-08

Posted: 23rd agosto 2012 by CFBO in Crossfit

20 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 5 x Muscle Up 10 x Sumo Deadlift High Pull 50/30 kg 20 x Sit Up

WOD 23-08

Posted: 22nd agosto 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 15 x Deadlift Body Weight – 2/3 Body Weight 3 x Thruster Body Weight – 2/3 Body Weight 50 x Double Under

WOD 22-08

Posted: 21st agosto 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO 1RM OF: Front Squat 5 MINUTES REST 6 MINUTES AS MANY REPS AS POSSIBLE OF: 3 x Handstand Push Up 6 x Swing 32/24kg 9 x Squat

WOD 21-08

Posted: 21st agosto 2012 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Rings Dip Chest to Bar + Toe to bar / Pull up + Toe to Bar

WOD 20-08

Posted: 19th agosto 2012 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 15 x Box Jump 60/50 cm 12 x Handstand Push Up 9 x Hang Clean 60/40 kg 15 x Burpee 12 x Toe to Bar 9 x Overhead Squat 60/40 kg 15 x Wall Ball 10/6 kg 12 x Pull up 9 x Jerk 60/40 kg