Archive for gennaio, 2014

WOD 01-02

Posted: 31st gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 01-02

STRENGTH – 20 MINUTES TO FIND YOUR 3RM OF: Deadlift 5 MINUTES REST 3 ROUNDS FOR TIME OF: – TIME CAP 15′ – 7 x Thruster 50/35 kg 21 x Double Under 7 x Overhead Squat 50/35 kg 21 x Double Under 7 x Sumodeadlift High Pull 50/35 kg 21 x Double Under

WOD 31-01

Posted: 31st gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 31-01

BARBELL COMPLEX – COMPLETE 5 SETS AS HEAVY AS POSSIBLE OF: (+75% 1RM OF C&J) Power Clean Hang Squat Clean Push Jerk Split Jerk 5 MINUTES REST FOR TIME: 100 x Wall Ball 9/6 kg 100 x Double Under 100 x Burpee

WOD 30-01

Posted: 30th gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 30-01

SKILL – PRACTICE FOR 15 MINUTES OF: Pull Over on Bar FOR TIME: 10 x L-Pull Up 10 x Box Jump Over 75/60 cm 10 x Strict Toe to Bar 20 x Chest to Bar Pull Up 20 x Box Jump Over 60/50 cm 20 x Toe to Bar 30 x Pull Up 30 x […]

WOD 29-01

Posted: 29th gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 29-01

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 2 x Snatch 70-80% 1RM 5 MINUTES REST COMPLETE AS MANY REPS AS POSSIBLE IN 6 MINUTES OF: 1000m Row Max Reps of Handstand Push Up 6 INUTES REST COMPLETE AS MANY REPS AS POSSIBLE IN 6 MINUTES OF: 1000m Row Max Reps of Muscle Up

WOD 28-01

Posted: 28th gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 28-01

STRENGTH – 5 – 5 – 5 – 5 – 5 REPS AS HEAVY AS POSSIBLE OF: Front Squat COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 12 MINUTES OF: 15 x Deadlift 60/40 kg 12 x Pistol with KB 12/8 kg (alternating leg) 9 x Shoulder to Overhead 60/40 kg

SUPERHERO WOD 27-01 ” Wonder Ellen “

Posted: 27th gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su SUPERHERO WOD 27-01 ” Wonder Ellen “

2 ROUNDS FOR TIME: 27 x Kettlebell Snatch 24/16 kg (each arm) 1 x Turkish Get Up 24/16 kg (each arm) 19 x Kettlebell Burpee 24/16 kg Your Year of Birth x Swing 24/16 kg Your Age x Kettlebell Clean & Jerk 24/16 kg (each arm)

WOD 25-01 ” Mary’s Climbing “

Posted: 25th gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 25-01 ” Mary’s Climbing “

SKILL – 15 MINUTES PRACTICE OF: Rope Climb 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 20 MINUTES OF: 5 x Handstand Push Up 10 x 1-legged Squat ( alternating leg ) 1 x Rope Climb, 15 feet

WOD 24-01

Posted: 24th gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 24-01

EVERY MINUTE ON THE MINUTE FOR 12 MINUTES: 3 x Deadlift 80% 1RM 15 x Double Under 2 MINUTES REST EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 3 x Power Clean 70-80% 1RM of your Clean 5 x Front Squat 2 MINUTES REST EVERY MINUTE ON THE MINUTE FOR 8 MINUTES: 2/3 x Muscle […]

WOD 23-01

Posted: 23rd gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 23-01

BARBELL COMPLEX – GO AS HEAVY AS POSSIBLE: 1 x Power Snatch 2 x Squat Snatch 3 x Overhead Squat 5 MINUTES REST 3 ROUNDS FOR TIME OF: 250m Row 25 x Box Jump 60/50 cm

WOD 22-01

Posted: 22nd gennaio 2014 by CFBO in Crossfit
Commenti disabilitati su WOD 22-01

FOR TIME: 10 x Snatch 60/40 kg 20 x Bar-jumping Burpee 10 x Thruster 60/40 kg 20 x Toe to Bar 100 x Double Under 20 x Toe to Bar 10 x Thruster 60/40 kg 20 x Bar-jumping Burpee 10 x Snatch 60/40 kg