Archive for novembre, 2013

WOD 30-11

Posted: 30th novembre 2013 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 20 MINUTES OF: 6 x Wall Climb 8 x Burpee 12 x Pistols 15 x Toe to Rings 18 x Double Under Unbroken

WOD 29-11

Posted: 29th novembre 2013 by CFBO in Crossfit

FOR TIME: 750m Row then,3 rounds of: 21 x Wall Ball 21 x Swing 32/24 kg 500m Row then, 3 rounds of: 15 x Overhead Squat 60/40 kg 15 x Handstand Push Up 250m Row then, 3 rounds of: 9 x Deadlift 140/90 kg 9 x Bar Muscle Up

WOD 28-11

Posted: 27th novembre 2013 by CFBO in Crossfit

20 MINUTES TO FIND YOUR 5RM OF: Front Squat 5 MINUTES REST COMPLETE AS MANY REPS AND ROUNDS IN 15 MINUTES OF: 5 x Burpee Pull Up 10 x Rings Dip 15 x Squat

WOD 26-11

Posted: 27th novembre 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 12 MINUTES: 1 x Power Snatch 1 x Hang Squat Snatch (3 seconds pause at the bottom) 1 x Overhead Squat 5 MINUTES REST COMPLETE FOR TIME: 100 x Double Under 80 x Walking Lunge 60 x Thruster 20 kg 40 x Push Up Hands Off 20 x Chest […]

WOD 26-11

Posted: 26th novembre 2013 by CFBO in Crossfit

21-15 AND 9 REPS FOR TIME OF: Power Clean 60/40 kg Box Jump 60/50 cm Toe to Bar

WOD 25-11

Posted: 25th novembre 2013 by CFBO in Crossfit

STRENGTH – FIND YOUR 3RM OF: Behind the Neck Split Jerk 5 MINUTES REST COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 12 MINUTES OF: 3 x Squat Clean 90/60 kg 6 x Handstand Push Up 9 x Swing 32/24 kg

SUPERHERO WOD 23-11 ” LITTLE CATERPILLAR “

Posted: 23rd novembre 2013 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 33 MINUTES OF: 2 x Power Clean 3 x Front Squat 1 x Split Jerk Left Leg 1 x Split Jerk Right Leg 19 x Double Under – 80% 1RM of your Clean & Jerk

WOD 22-11

Posted: 22nd novembre 2013 by CFBO in Crossfit

STRENGTH – FIND YOUR 3RM OF: Hang Snatch 5 MINUTES REST 3 ROUNDS FOR TIME OF: 6 x Bar Muscle Up 9 x Power Snatch 50/35 kg 12 x 1-legged Squat (alternating leg)

WOD 21-11

Posted: 21st novembre 2013 by CFBO in Crossfit

FOR TIME: 500m Row 2 x Ground to Overhead 90/60 kg 6 x Ascents 15 ft Rope Climb 4 x Ground to Overhead 90/60 kg 4 x Ascents 15 ft Rope Climb 6 x Ground to Overhead 90/60 kg 2 x Ascents 15 ft Rope Climb 500m Row

SUPERHERO WOD 20-11 ” Old Man Never Stops “

Posted: 20th novembre 2013 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 20 x Box Jump 75/60 cm 11 x Muscle Up 19 x Handstand Push Up 80m Shuttle Run (10m x 8) -Every 5 minutes do 33 Double Under