Archive for agosto, 2013

WOD 31-08

Posted: 30th agosto 2013 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Power Snatch 50/35 kg Burpee Box Jump 75/60 cm

WOD 30-08

Posted: 29th agosto 2013 by CFBO in Crossfit

COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 20 MINUTES OF: 9 x Handstand Push Up 12 x Pull Up 15 x Box Jump 60/50 cm

WOD 29-08

Posted: 28th agosto 2013 by CFBO in Crossfit

4 ROUNDS FOR TIME OF: 7 x Power Clean 70/50 kg 14 x 1-legged Squat (alternating leg) 21 calories Row

WOD 28-08

Posted: 27th agosto 2013 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 3RM OF: Hang Snatch 5 MINUTES REST FOR TIME: 9 x Muscle Up 18 x Wall Ball 9/6 kg 7 x Muscle Up 14 x Wall Ball 9/6 kg 5 x Muscle Up 10 x Wall Ball 9/6 kg

WOD 27-08

Posted: 26th agosto 2013 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 10 x Rings Dip 10 x Toe to Bar 10 x Overhead Squat 50/35 kg EVERY 6 MINUTES RUN 400m

WOD 26-08

Posted: 25th agosto 2013 by CFBO in Crossfit

LADDER 10 DOWN TO 1 FOR TIME OF: Squat Clean 0,75 x BW Shoulder to Overhead 0,75 x BW Deadlift 1,5 x BW TIME CAP: 30 MINUTES IF YOU DON’T FINISH, YOUR TIME WILL BE 30 PLUS 1 SECOND FOR EVERY REP LEFT

WOD 24-08 ” Angie “

Posted: 23rd agosto 2013 by CFBO in Crossfit

FOR TIME: 100 Pull Up 100 Push Up 100 Sit Up 100 Squat

WOD 23-08

Posted: 22nd agosto 2013 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 18 MINUTES OF: Clean & Jerk 60/40 kg 3 – 6 – 9 – 12 – 15 – etc… Bar Jumping Burpee 3 – 6 – 9 – 12 – 15 – etc… CONTINUE TO ADD 3 REPS UNTIL THE END OF THE TIME CAP

WOD 22-08

Posted: 22nd agosto 2013 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 12 x Handstand Push up 24 x Overhead Walking Lunge 20/10 kg 48 x Double Under

WOD 21-08

Posted: 20th agosto 2013 by CFBO in Crossfit

COMPLETE AS MANY REPS AS POSSIBLE IN 3 ROUNDS OF: 1′ Thruster 30/20 kg 1′ Swing 24/16 kg 1′ Burpee 1′ Box Jump Over 60/50 cm 1′ Row for calories 1′ REST