Archive for ottobre, 2013

WOD 31-10 ” Fran “

Posted: 31st ottobre 2013 by CFBO in Crossfit

COMPLETE 21-15 AND 9 REPS FOR TIME OF: Thruster 40/30 kg Pull Up 5 MINUTES REST 3 ROUNDS FOR QUALITY OF: 7 x Leg Rise to L-hang (with underhand grip) 7 x Toe to Bar From L-hang (with underhand grip) 7 x Toe to Bar (with underhand grip)

WOD 30-10

Posted: 30th ottobre 2013 by CFBO in Crossfit

SKILL – 15 minutes Rope Climb Practice CROSSFIT GAMES 2013 – REGIONALS – EVENT 7 4 ROUNDS FOR TIME OF: 15 foot Rope Climb, 2 ascents 100 foot sprint 4 x Squat Clean 100/60 kg

WOD 29-10

Posted: 29th ottobre 2013 by CFBO in Crossfit

3-3-3-3-3-3-3 REPS – AS HEAVY AS POSSIBLE – : Overhead Squat 5 MINUTES REST COMPLETE AS MANY ROUNDS AS POSSIBLE IN 12 MINUTES OF: 200m Row 20 x Push Up

WOD 28-10

Posted: 27th ottobre 2013 by CFBO in Crossfit

SKILL – PRACTICE KIPPING CHEST TO BAR PULL UP FOR 15 MINUTES 5 MINUTES REST 8 ROUNDS AS FAST AS POSSIBLE – 2′ ON : 2′ OFF – OF: 5 x Power Clean 60/40 kg 5 x Push Jerk 60/40 kg 10 x Lunges with barbell in Front Rack 60/40 kg Max reps of Muscle […]

WOD 26-10

Posted: 25th ottobre 2013 by CFBO in Crossfit

FOR TIME: 6 x Ground to Overhead 70/40 kg 1 x Bar Muscle Up / 2 x Chest to Bar 30 x Double Under 5 x Ground to Overhead 80/45 kg 2 x Bar Muscle Up / 4 x Chest to Bar 30 x Double Under 4 x Ground to Overheadn 85/50 kg 3 x […]

WOD 25-10

Posted: 24th ottobre 2013 by CFBO in Crossfit

FOR TIME: 500m Row 40 x Box Jump 60/50 cm 30 x Pistol 20 x Toe to Bar 10 x Burpee Muscle Up 20 x Hang Power Snatch 40/30 kg 30 x Wall Ball 9/6 kg 40 x Dumbell Snatch 30/20 kg 50 x Double Under 5 MINUTES REST 2 MINUTES L-HANGS (cumulative)

WOD 24-10

Posted: 23rd ottobre 2013 by CFBO in Crossfit

COMPLETE IN TEAM OF 2 FOR TIME: 400m Run 50 x Deadlift 100/70 kg 400m Run 50 x Shoulder to Overhead 50/35 kg 400m 50 x Overhead Squat 50/35 kg 400m Run 50 x Squat Clean 50/35 kg 400m Run -Only 1 partner can be working at a time with the barbell – The last […]

WOD 23-10 ” He-Man “

Posted: 22nd ottobre 2013 by CFBO in Crossfit

20 MINUTES TO FIND YOUR 1RM OF: Clean & Jerk 5 MINUTES REST “A(L)AN, THE PRINCE OF ETERNIA” COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 15 MINUTES OF: 22m Handstand Walk / seconds of Handstand holds 10 x Muscle Up / Chest to Bar 19 seconds L-sit (cumulative) 76 x Mountain Climber 37 x […]

WOD 22-10

Posted: 21st ottobre 2013 by CFBO in Crossfit

5-5-5-5-5 REPS AS HEAVY AS POSSIBLE OF: Front Squat 5 MINUTES REST WITH A TIME CAP OF 10 MINUTES COMPLETE FOR TIME: 10 x Box Jump Over 75/60 cm 20 x Burpee 30 x Kettlebell Snatch 24/16 kg (15 L-arm + 15 R-arm) 40 x Push Press 24/16 kg (20 L-arm + 20 R-arm) 50 […]

WOD 21-10

Posted: 20th ottobre 2013 by CFBO in Crossfit

20 MINUTES TO FIND YOUR 1RM OF: Snatch 5 MINUTES REST 3 ROUNDS FOR TIME OF: 10 x Handstand Push Up 20 x Swing 24/16 kg 30 x Double Under