Archive for dicembre, 2012

01-01-2013 ” NEW YEAR’S DAY WOD “

Posted: 31st dicembre 2012 by CFBO in Crossfit

FOR TIME: 10 x Bar Muscle Up / Chest to Bar 1600m Run 50 x Push Up 1200m Run 50 x Dip 800m Run 50 x Toe to Bar / Sit Up 400m Run 50 x Walking Lunge 200m Run 10 x Bar Muscle Up / Chest To Bar

WOD 31-12 ” Last Chipper on Earth “

Posted: 30th dicembre 2012 by CFBO in Crossfit

10 x Parallettes / Strict Handstand Push Up 20 x Burpee Box Jump 30 x Double Kettlebell Clean & Jerk 24/16 kg 40 x Jump and Touch (30 cm from your reach) 50 x Wall Ball 10/6 kg 60 x Jumping Pull Up 70 x Swing 16/12 kg 80 cal. Row 90 sec Weighted Plank […]

WOD 29-12 ” Heavy Fran “

Posted: 29th dicembre 2012 by CFBO in Crossfit

21-15 AND 9 REPS OF: Thruster 60/40 kg Weighted Pull Up +20 kg / Strict Pull Up

WOD 28-12 ” Fight Gone Bad “

Posted: 27th dicembre 2012 by CFBO in Crossfit

3 ROUNDS FOR MAX REPS OF: 1′ Wall Ball 10/6 kg 1′ Sumodeadlift High Pull 30/20 kg 1′ Box Jump 60/50 cm 1′ Push Press 30/20 kg 1′ Row (calories)

WOD 27-12

Posted: 26th dicembre 2012 by CFBO in Crossfit

WORK UP TO THE HEAVIEST WEIGHT POSSIBLE: 3 x Deadlift 2 x Hang Clean 1 x Push Jerk 1 x Split Jerk -IF YOU LET GO OF THE BAR DURING THE ROUND COUNT A PENALTY AND A MISS FOR THE ROUND -REST AS NEEDED BETWEEN ROUNDS -PENATY: 25 BURPEES

WOD 24-12

Posted: 23rd dicembre 2012 by CFBO in Crossfit

AS MANY ROUNDS AND REPS AS POSSIBLE FOR 16 MINUTES OF: 3 x Push Press 70/50 kg 6 x Front Squat 70/50 kg 12 x Chest to Bar/Pull Up

WOD 22-12 “Barbara”

Posted: 22nd dicembre 2012 by CFBO in Crossfit

5 ROUNDS, TIME EACH ROUND: 20 x Pull Up 30 x Push Up 40 x Sit Up 50 x Squat REST 3 MINUTES BETWEEN EACH ROUND

HERO WOD 21-12 ” DT “

Posted: 20th dicembre 2012 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 12 x Deadlift 70/45 kg 9 x Hang Power Clean 70/45 kg 6 x Push Jerk 70/45 kg

WOD 20-12

Posted: 20th dicembre 2012 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 3RM OF: Front Squat 5 MINUTES REST 7 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 7 x Snatch 40/30 kg 7 x Overhead Squat 40/30 kg

WOD 20-12 ” AS IF THERE WAS NOT TOMORROW “

Posted: 19th dicembre 2012 by CFBO in Crossfit

FOR TIME: 25 x Handstand Push Up 200 m Row 20 x Handstand Push Up 300 m Row 15 x Handstand Push Up 400 m Row 10 x Handstand Push Up 500 m Row 5 x Handstand Push Up