Archive for giugno, 2013

WOD O1-07

Posted: 30th giugno 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: -USE YOUR 70-75% 1RM OF SNATCH 1 x Power Snatch 2 x High Hang Snatch 3 x Push Press Behind the neck Snatch Grip 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 10 MINUTES OF: 4 x Handstand Push Up 8 x Rings […]

WOD 29-06

Posted: 28th giugno 2013 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 20 MINUTES OF: 2 x Only Arm Rope ascent / 8 x Strict Pull Up 40m Farmer Walk 2xKB 32/24 kg 10 x 1-legged Squat

WOD 28-06

Posted: 27th giugno 2013 by CFBO in Crossfit

15 MINUTES TO FIND YOUR 1RM OF: Clean & Jerk 5 MINUTES REST EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 6 x Swing 24/16 kg 1 x Clean & Jerk 85-90% 1RM 5 MINUTES REST 6 MINUTES AS MANY ROUNDS AND REPS AS POSSIBLE OF: 15 calories Row 15 x Clapping Push Up

WOD 27-06

Posted: 26th giugno 2013 by CFBO in Crossfit

30-20 AND 10 REPS FOR TIME OF: Sumodeadlift High Pull 40/30 kg Toe to Bar Walking Lunge (barbell in Front Rack) 40/30 kg – 30-20 AND 10 METERS FOR WALKING LUNGES – COMPLETE 12 BURPEES EVERY 5 MINUTES COMPLETE

WOD 26-06 ” Survive is a choice “

Posted: 25th giugno 2013 by CFBO in Crossfit

4 ROUNDS FOR TIME OF: 400m Run 12 x Pull Up 12 x Push Press 60/40 kg 12 x Front Squat 60/40 kg

WOD 25-06

Posted: 24th giugno 2013 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Deficit Handstand Push Up (choose your deficit) Snatch 50/30 kg COMPLETE 50 DOUBLE UNDER AT THE END OF EACH ROUND

WOD 24-06

Posted: 24th giugno 2013 by CFBO in Crossfit

FOR TIME: 500m Row 40 x Box Jump Over 60/50 cm 30 x Wall Ball 9/6 kg 20 x Squat Snatch 40/30 kg 10 x Muscle Up 20 x Squat Clean 40/30 kg 30 x Thruster 40/30 kg 40 x Box Jump 60/50 cm 500m Row

WOD 22-06

Posted: 21st giugno 2013 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 18 MINUTES OF: 3 x Overhead Squat 50/30 kg 3 x Swing 32/24 kg 30 x Double Under 6 x Overhead Squat 50/30 kg 6 x Swing 32/24 kg 30 x Double Under 9 x Overhead Squat 50/30 kg 9 x Swing 32/24 kg 30 x […]

WOD 21-06

Posted: 20th giugno 2013 by CFBO in Crossfit

STRENGTH – WORK UP TO 3RM OF: Back Squat 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 8 MINUTES OF: 3 x Strict Rings Dip 6 x Strict Rings Row 9 x Box Jump 60/50 cm

WOD 20-06

Posted: 19th giugno 2013 by CFBO in Crossfit

3 ROUNDS FOR TIME OF 500m Row 15 x Power Snatch 40/30 kg 15 x Hang Clean 40/30 kg