Archive for dicembre, 2013

WOD 31-12 ” Bye Bye 2013 “

Posted: 31st dicembre 2013 by CFBO in Crossfit
Commenti disabilitati su WOD 31-12 ” Bye Bye 2013 “

FOR TIME: 800m Run 70 x Swing 24/16kg 60 x Wall Ball 9/6 kg 50 x Overhead Walking Lunge 20/10 kg 40 x Toe to Bar 30 x Hang Clean 60/40 kg 20 x Handstand Push Up 10 x Burpee Pull Up

WOD 30-12

Posted: 29th dicembre 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 2 x Squat Clean 70/80 % 1RM of Clean 2 x Wall Climb REST EXACTLY 5 MINUTES THEN, 6 MINUTES AS MANY REPS AS POSSIBLE OF: 3 x Power Snatch 60/40 kg 6 x Box Jump 60/50 cm REST EXACTLY 5 MINUTES THEN, 6 MINUTES AS MANY […]

SUPER HERO WOD ” PICCOLA MA CATIVA HENRIETTE “

Posted: 25th dicembre 2013 by CFBO in Crossfit

COMPLETE AS MAN ROUNDS AND REPS AS POSSIBLE IN 30 MINUTES OF: 26 x Dumbell 20/14 kg or Kettlebell Snatch 24/16 kg (L 13+ R 13) 12 x Handstand Push Up 19 x Pull Up 76 x Squat 37 x Deadlift 70/50 kg – if you haven’t some dumbells or kettlebels do some burpees – […]

SPECIAL WOD 24-12 ” MERRY CHRISTMAS TO YOU “

Posted: 24th dicembre 2013 by CFBO in Crossfit

FOR TIME OR UNTIL YOU’RE COOCKED… 1 x Round of Bear Complex 60/40 kg 2 x Muscle Up 3 x Squat Clean 60/40 kg 4 x Dumbell Snatch 25/15 kg 5 x Push Jerk 60/40 kg 6 x Pistol (alternating leg) 7 x Chest to Bar Pull Up 8 x Overhead Walking Lunge 20/10 kg […]

WOD 23-12

Posted: 22nd dicembre 2013 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 20 MINUTES OF: Odd minutes: 3 x Deadlift 75-80% 1RM 3 x Bar Jumping Burpee Even minutes: 3 x Deficit Handstand Push Up (deficit of your choice) 3 x Box Jump 75/60 cm

WOD 21-12

Posted: 21st dicembre 2013 by CFBO in Crossfit

20 MINUTES TO FIND YOU 3RM OF : Squat Clean 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 10 MINUTES OF: 10 x Deadlift 50/35 kg 8 x Hang Power Clean 50/35 kg 6 x Front Squat 50/35 kg 4 x Push Press 50/35 kg

WOD 20-12

Posted: 19th dicembre 2013 by CFBO in Crossfit

FOR TIME: 1000m Row 10 x Shoulder to Overhead 80/50 kg 10 x L-Pull Up 500m Row 15 x Shoulder to Overhead 70/45 kg 15 x Chest to Bar Pull Up 250m Row 20 x Shoulder to Overhead 60/40 kg 20 x Pull Up

WOD 19-12

Posted: 18th dicembre 2013 by CFBO in Crossfit

5 SETS AS HEAVY AS POSSIBLE OF: 1 x Power Snatch 1 x Hang Squat Snatch 1 x Overhead Squat – 3 seconds of pause at the bottom of Squats – You can’t drop the bar during the set 5 MINUTES REST COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 10 MINUTES OF: 5 […]

WOD 18-12

Posted: 18th dicembre 2013 by CFBO in Crossfit

SKILL – 15 MINUTES PRACTICE ROPE CLIMB 5 MINUTES REST FOR TIME: 4 x Rope Climb, 15 feet 1 x Push Jerk 90/55 kg 50 x Double Under 3 x Rope Climb, 15 feet 2 x Push Jerk 90/55 kg 50 x Double Under 2 x Rope Climb, 15 feet 3 x Push Jerk 90/55 […]

WOD 17-12

Posted: 17th dicembre 2013 by CFBO in Crossfit

FOR TIME: 50 x Thruster 30/20 kg 50 x Rings Row 50 x Pistols (alternating leg) 50 x Push Up 50 x Sumodeadlift High Pull KB 24/16 kg 50 seconds L-sit (cumulative) 50 x Dumbell Snatch 30/20 kg (alternating arm) 50 x Sit Up