Archive for luglio, 2013

WOD 31-07

Posted: 31st luglio 2013 by CFBO in Crossfit

5 ROUNDS FOR TIME: (TIME CAP 30 MINUTES) 20m Handstand Walk 60m Farmer’s Walk 32/24 kg ( with KBs or Barbell) 8 Rolling Pistol R-leg 8 Rolling Pistol L-leg

WOD 30-07

Posted: 30th luglio 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: (with 70-80% 1RM of Snatch) 1 x Power Snatch 2 x Hang Squat Snatch (with 2-3 seconds pause at the bottom) 3 x Behind The Neck Push Press Snatch Grip 5 MINUTES REST 3 ROUNDS FOR TIME OF: 5 x Cluster 70/45 kg 10 x Bar Jumping […]

WOD 29-07

Posted: 28th luglio 2013 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: (TIME CAP 8 MINUTES) 7 x Muscle Up 7 x Front Squat 60/40 kg 1 MINUTE REST then, 3 ROUNDS FOR TIME OF: (TIME CAP 8 MINUTES) 21 x Wall Ball 9/6 kg 7 x Overhead Squat 60/40 kg then, 1000m Row FOR TIME

WOD 27-07

Posted: 26th luglio 2013 by CFBO in Crossfit

COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 20 MINUTES OF: 7 x Rings Dip 14 x Box Jump 60/50 cm 21 calories Row

WOD 26-07

Posted: 25th luglio 2013 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 18 OF: Deficit Handstand Push Up 15/10 cm L-Pull Up Deadlift 100/70 kg START WITH 3 REPS PER EXERCISE AND CONTINUE TO ADD 3 REPS UNTIL THE END OF TIME CAP – REPS: 3, 6, 9, 12, 15, 18, etc…

WOD 25-07

Posted: 24th luglio 2013 by CFBO in Crossfit

4 ROUNDS FOR TIME OF: 4 x Bear Complex 60/40 kg 8 x Ball Slam 9/6 kh 12 x Burpee

WOD 24-07

Posted: 23rd luglio 2013 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 5RM OF: Push Jerk 5 MINUTES REST 3 ROUNDS FOR TIME OF: 7 x Clean & Jerk 60/40 kg 14 x Overhead Walking Lunge 20/10 kg 21 x Wall Ball 9/6 kg

WOD 23-07

Posted: 22nd luglio 2013 by CFBO in Crossfit

FOR TIME: 50 x Double Under 30 x Power Snatch 30/20 kg 20 x Thruster 40/30 kg 30 x Box Jump 60/50 cm 20 x Overhead Squat 40/30 kg 30 x Toe to Bar 20 x Shoulder to Overhead 40/30 kg 50 x Double Under COMPLETE 3 MUSCLE UP/ CHEST TO BAR PULL UP EVERY […]

WOD 22-07

Posted: 22nd luglio 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES COMPLETE: 1 x Power Clean 75/85% of C&J 1 x High Hang Squat Clean + 3 seconds pause 75/85% of C&J 1 x Split Jerk 75/85% of C&J 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 10.MINUTES OF: 12x Swing 24/16 kg 12 […]

WOD 20-07

Posted: 19th luglio 2013 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AS POSSIBLE IN 20 OF:   15 x Push Press 50/35 kg 15 x toe to bar 400m Run