Archive for gennaio, 2013

WOD 01-02

Posted: 31st gennaio 2013 by CFBO in Crossfit

12 MINUTES TO FIND YOUR 3 RM OF: Thruster THAN, WITH A TIME CAP OF 15 MINUTES, DO AS FAST AS POSSIBLE: 100 x Double Under 80 x Wall Ball 10/6 kg 60 x Swing 24/16 kg 40 x Sit Up 20 x Overhead Squat 70/45 kg

WOD 31-01

Posted: 31st gennaio 2013 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 500 m Row 21 x Burpee Box Jump 60/50 cm 21 x Pull Up 21 x Thruster 30/20 kg

WOD 30-01

Posted: 30th gennaio 2013 by CFBO in Crossfit

16 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 4 x Power Clean 80/50 kg 8 x Handstand Push Up 12 x 1-Legged Squat (alternating leg)

WOD 29-01 ” AMANDA “

Posted: 29th gennaio 2013 by CFBO in Crossfit

9-7 AND 5 REPS FOR TIME OF: Muscle Up Snatch 60/40 kg

WOD 24-01

Posted: 24th gennaio 2013 by CFBO in Crossfit

AS HEAVY AS POSSIBLE: 3 x Power Snatch 3 x Snatch Balance 3 x Snatch Grip Push Press 3 x Overhead Squat REST AS NEEDED BETWEEN SETS

WOD 23-01

Posted: 23rd gennaio 2013 by CFBO in Crossfit

7 ROUNDS FOR TIME OF: 7 x Rings Dip 7 x Power Clean 70/50 kg 7 x Handstand Push Up 7 x Deadlift 70/50 kg

WOD 22-01

Posted: 22nd gennaio 2013 by CFBO in Crossfit

FOR TIME: 200 x Double Under 100 x Kettlebell Sumodeadlift High Pull 20/12 kg 50 x Pull Up 25 x Thruster 50/35 kg 50 x Kettlebell Snatch 24/16 kg (35 reps each arm) 100 x Squat 200 x Double Under

WOD 21-01

Posted: 20th gennaio 2013 by CFBO in Crossfit

15 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 6 x Curtis P 50/35 kg (1 Power Clean+2 Lunges+1 Push Press) 12 x Push Up Hands Off 18 x Toe to Bar

WOD 19-01

Posted: 19th gennaio 2013 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Handstand Push Up Kettlebell Snatch 24/16 kg Windmill 24/16 kg

WOD 18-01

Posted: 18th gennaio 2013 by CFBO in Crossfit

3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ 7 x Squat Clean 50/35 kg + 7 x Push Press 50/35 kg 1′ Wall Climb 1′ Rest 3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ 7 x Pull Up + 7 x Rings Dip 1′ Kettlebell Burpee 32/24 kg 1′ Rest YOUR SCORE IS […]