Archive for ottobre, 2012

WOD 31-10

Posted: 31st ottobre 2012 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 12 MINUTES DO: 1 x Power Snatch 75%1RM 2 x Hang Squat Snatch 75%1RM 3 x Overhead Squat 75%1RM 5 MINUTES REST 3 ROUNDS OF: 2′ Plank Holds 1′ Rest

WOD 30-10

Posted: 30th ottobre 2012 by CFBO in Crossfit

16 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 5 x Power Clean 70/50 kg 10 x 1-legged Squat (alternating leg) 15 x Lateral Tuck Jumps (over the Barbell)

WOD 29-10

Posted: 28th ottobre 2012 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 9 x Thruster 60 kg/40 12 x Hand stand Push Up 15 x Toe to Bar 18 x Double Under TIME CAP: 20 MINUTES IF YOU DON’T FINISH THE WOD WITHIN THE 20 MINUTES, YOUR TIME WILL BE 20 MINUTES PLUS A ONE SECOND PENALTY FOR EACH REP NOT COMPLITED

WOD 27-10

Posted: 27th ottobre 2012 by CFBO in Crossfit

15 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 3 x Snatch 50/30 kg 3 x Rings Dip 30 x Double Under 6 x Snatch 50/30 kg 6 x Rings Dip 30 x Double Under 9 x Snatch 50/30 kg 9 x Rings Dip 30 x Double Under 12 x Snatch 50/30 kg 12 […]

WOD 26-10

Posted: 25th ottobre 2012 by CFBO in Crossfit

FOR TIME: 9 x Clean & Jerk 80/50 kg 15 x L-Pull Up 7 x Clean & Jerk 80/50 kg 15 x Chest to Bar Pull Up 5 x Clean & Jerk 80/50 kg 15 x Pull up 3 x Clean & Jerk 80/50 kg

WOD 25-10

Posted: 25th ottobre 2012 by CFBO in Crossfit

FOR TIME: 30 x Muscle Up THAN 50 – 40 – 30 – 20 – 10 REPS OF: Double Under Sit Up Swing 24/16 kg

WOD 24-10

Posted: 24th ottobre 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 1RM OF: Thruster 5 MINUTES REST FOR TIME: 9 x Parallette Handstand Push Up 18 x Box Jump 70/60cm 7 x Parallette Handstand Push Up 14 x Box Jump 70/60cm 5 x Parallette Handstand Push Up 10 x Box Jump 70/60cm 3 x Parallette Handstand Push Up 6 x […]

WOD 23-10

Posted: 23rd ottobre 2012 by CFBO in Crossfit

3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ x Wall Ball 10/6 kg 1′ x Burpee Pull Up 1′ x Squat Clean 30/20 kg 1′ x Inverted Burpee 1′ x Double Kettlebell Snatch 16/12 kg 1′ x REST

WOD 22-10

Posted: 21st ottobre 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 5RM OF: Overhead Squat 5 MINUTES REST 8 MINUTES AS MANY REPS AS POSSIBLE OF: 5 x Power Snatch 30/20 kg 10 x Overhead Squat 30/20 kg 15 x Back Squat 30/20 kg

WOD 20-10

Posted: 20th ottobre 2012 by CFBO in Crossfit

AS MANY ROUNDS AND REPS AS POSSIBLE IN 16 MINUTES OF: 6 x Wall Climb 12 x Toe to Bar 18 x 1-Legged Squat (alternating legs)