Archive for maggio, 2013

WOD 01-06

Posted: 31st maggio 2013 by CFBO in Crossfit

STRENGTH – ASCENDING SETS AS HEAVY AS POSSIBLE – 5-5-3-3-1-1 REPS OF: Deadlift COMPLETE 30-20 AND 10 REPS FOR TIME OF: Pull Up Toe to Bar Overhead Walking Lunge 20/10 kg

WOD 31-05

Posted: 30th maggio 2013 by CFBO in Crossfit

FOR TIME: 20 x Handstand Push Up 40 x Overhead Squat 40/30 kg 60 x Push Up 80 x KB Snatch 24/16 kg (40 L-arm+40 R-arm) 100 x Double Under

WOD 30-05 “Amanda “

Posted: 29th maggio 2013 by CFBO in Crossfit

COMPLETE 9-7 AND 5 REPS FOR TIME OF: Muscle Up Snatch 60/40 kg 5 MINUTES REST 3 ROUNDS OF: 1′ Rings L-Pull Up 1′ Plank Holds

WOD 29-05

Posted: 28th maggio 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 12 MINUTES – USE YOUR 75/80% OF YOUR 1RM C&J: 1 x Deadlift 1 x Hang Squat Clean 1 x Front Squat 1 x Jerk 5 MINUTES REST 10 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 6 x Burpee 12 x Swing 24/16 kg 24 x Unbroken […]

WOD 28-05 ” Fight Gone Bad “

Posted: 28th maggio 2013 by CFBO in Crossfit

3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Wall Ball 9/6 kg 1′ Sumodeadlift High Pull 35/25 kg 1′ Box Jump 60/50 cm 1′ Push Press 35/25 kg 1′ Row (for calories) 1′ REST

WOD 27-05

Posted: 26th maggio 2013 by CFBO in Crossfit

FOR TIME – LADDER 10 TO 1 OF: Deadlift 1.5xBW / BW Push Press 0.75xBW / 0.5xBW Squat Clean 0.75xBW / 0.5xBW

WOD 25-05

Posted: 24th maggio 2013 by CFBO in Crossfit

COMPLETE FOR TIME IN ANY ORDER/BREAKDOWN: 60 x Power Snatch 40/30 kg 60 x Thruster 40/30 kg 60 x Bar-Jumping Burpees 300 x Double Under

WOD 24-05

Posted: 23rd maggio 2013 by CFBO in Crossfit

FOR TIME: 500m Row 21 x Handstand Push Up 21 x Overhead Squat 50/30 kg 500m Row 15 x Handstand Push Up 15 x Overhead Squat 50/30 kg 500m Row 9 x Handstand Push Up 9 x Overhead Squat 50/30 kg 500m Row

WOD 23-05

Posted: 22nd maggio 2013 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 18 x Swing 24/16 kg 15 x Box Jump 75/60 cm 12 x Ground to Overhead 50/30 kg 9 x Burpee Muscle up

WOD 22-05

Posted: 21st maggio 2013 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 3RM OF: Back Squat 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 10 MINUTES OF: 5 x Strict Pull Up 10 x Push Up Hands Off 15 x Goblet Squat 12/8 kg