Archive for settembre, 2012

WOD 29-09

Posted: 29th settembre 2012 by CFBO in Crossfit

USING 85% 1RM CLEAN & JERK, EVERY MINUTE FOR 20 MINUTE DO: 3 x Deadlift 2 x Hang Power Clean 1 x Jerk

WOD 28-09

Posted: 28th settembre 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 5 x Front Squat 80/50 kg 10 x Parallette Handstand Push Up 15 x Box Jump 60/50

WOD 27-09

Posted: 27th settembre 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 3RM OF: Deadlift 5 MINUTES REST 3 ROUNDS FOR TIME OF: 21 x Wall Ball 10/6 kg 21 x Swing 32/24 kg

WOD 26-09

Posted: 26th settembre 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 5 x Muscle Up 10 x Snatch 50/30 kg 50 x Double Under

WOD 25-09

Posted: 25th settembre 2012 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Squat Clean to Thruster 50/30 kg L-Pull Up

WOD 24-09

Posted: 23rd settembre 2012 by CFBO in Crossfit

FOR TIME: 20 x Power Clean 60/40 kg 40 x Push Up Hands Off 15 x Power Clean 60/40 kg 30 x Push Up Hands Off 10 x Power Clean 60/40 kg 20 x Push Up Hands Off 5 x Power Clean 60/40 kg 10 x Push Up Hands Off

WOD 22-09

Posted: 22nd settembre 2012 by CFBO in Crossfit

WOD “A” 21-15-9 REPS OF: Deadlift 100/70 kg Overhead Squat 60/40 kg WOD “B” “Nancy” 5 ROUNDS FOR TIME OF: 400m Run 15 x Overhead Squat 40/30 kg

WOD 21-09

Posted: 20th settembre 2012 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 6 x Squat Clean 80/50 kg 12 x Chest to Bar 18 x Rings Dip

WOD 20-09 “FILTHY FIFTY”

Posted: 19th settembre 2012 by CFBO in Crossfit

FOR TIME: 50 x Box Jump 50/60 cm 50 x Jumping Pull Up 50 x Swing 16/12 kg 50 x Walking Lunge 50 x Knee to Elbow 50 x Push Press 20/15 kg 50 x Back extension 50 x Wall Ball 10/6 kg 50 x Burpee 50 x Double Under

WOD 19-09

Posted: 18th settembre 2012 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES DO: 1 X Snatch 90% 1RM 6 x Burpee 2 MINUTES REST 10 MINUTES AS MANY REPS AND ROUNDS AS POSSIBLE OF: 3 x Handstand Push Up 3 x Box Jump 70/60cm 6 x Handstand Push Up 6 x Box Jump 70/60cm 9 x Handstand Push Up […]