Archive for settembre, 2013

WOD 01-10

Posted: 30th settembre 2013 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 25 MINUTES OF: 10 x Deficit Handstand Push Up 15/10 cm 20 x KB Snatch 32/24 kg 30 x Push Up Hands Off 40 x Sumodeadlift High Pull 30/20 kg 50 x Overhead Walking Lunge 25/15 kg

WOD 30-09

Posted: 29th settembre 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 12 MINUTES FOR HEAVIEST LOAD: (start moderate load, add weight each minute) 3 x Thruster 5 MINUTES REST AS MANY REPS AND ROUNDS AS POSSIBLE IN 12 MINUTES OF: 250m Row 25 x Swing 32/24 kg 25 x Box Jump 60/50 cm

WOD 27-09

Posted: 27th settembre 2013 by CFBO in Crossfit

FOR TIME: 100 x Swing 32/24 kg – every time you stop, you must do 4 Thruster 60/40 kg 50 x Wall Ball 10/6 kg – every time you stop, you must do 8 Power Clean 60/40 kg 25 x Push Press 60/40 kg – every time you stop, you must do12 Deadlift 60/40kg

WOD 27-09

Posted: 26th settembre 2013 by CFBO in Crossfit

STRENGTH – AS HEAVY AS POSSIBLE 5 – 5 – 5 – 5 – 5 REPS OF: Weighted Pull Up 5 MINUTES REST COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE OF: Front Squat 60/40 kg      3-6-9-12-etc… Rings Dip                       3-6-9-12-etc… Ball Slam 9/6 kg             3-6-9-12-etc… CONTINUE TO ADD 3 REPS PER EXERCISE UNTIL THE END […]

WOD 26-09

Posted: 25th settembre 2013 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 20m Handstand Walk / 10 Wall Climb 40m Burpee Broad Jump 60m Walking Lunge 80 seconds Plank holds (cumulative)

WOD 25-09

Posted: 24th settembre 2013 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 1RM OF: Squat Clean 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 10 MINUTES OF: 7 x Power Clean 50/35 kg 7 x Shoulder to Overhead 50/35 kg 7 x Box Jump 60/50 cm

WOD 24-09

Posted: 23rd settembre 2013 by CFBO in Crossfit

FOR TIME – LADDER 10 TO 1 OF: Thruster 40/30 kg Sumodeadlift High Pull 40/30 kg Bar-jumping Burpee Pull Up

WOD 23-09

Posted: 22nd settembre 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 12 MINUTES: – USE 70-75% 1RM OF SNATCH 1 x Snatch 2 x Push Press Behind the Neck 3 x Overhead Squat 5 MINUTES REST 500 Double Under FOR TIME – Every time you stop or fail a Double Under, you must do 3 Handstand Push Up

WOD 21-09

Posted: 20th settembre 2013 by CFBO in Crossfit

FOR TIME: 20m Handstand Walk / Overhead Walking Barbell 60/40 kg 400m Run 60m Overhead Walking Lunges 25/15 kg 80m Farmer Walk 2 x 40/30 kg 100 calories Row

WOD 20-09

Posted: 20th settembre 2013 by CFBO in Crossfit

SKILL – 15 MINUTES PRACTICE HANDSTAND WALK 5 MINUTES REST 15 MINUTES AS MANY REPS AS POSSIBLE OF: 12 x Clean & Jerk 40/30 kg 12 x Clean & Jerk 50/35 kg 12 x Clean & Jerk 60/40 kg 12 x Clean & Jerk 70/50 kg Max rep of Clean & Jerk 80/55 kg in […]