Archive for marzo, 2014

SUPERHERO WOD 31-03 ” Al Formichén “

Posted: 31st marzo 2014 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 24 MINUTES OF: 31 x Wall Ball 9/6 kg 3 x Muscle Up 19 x Ground to Overhead 50/35 kg 90 x Double under

WOD 29-03

Posted: 29th marzo 2014 by CFBO in Crossfit

SKILL – 15 MINUTES PRACTICE OF: Handstand Walk 5 MINUTES REST 4 ROUNDS FOR TIME OF: 400m Run 21 x Swing 24/16 kg 15 x Clean & Jerk 40/30 kg 9m Handstand Walk

CROSSFIT GAMES OPEN 14.5

Posted: 28th marzo 2014 by CFBO in Crossfit

MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees

WOD 27-03

Posted: 27th marzo 2014 by CFBO in Crossfit

COMPLETE AS MANY REPS AS POSSIBLE IN 25 MINUTES OF: 100 x Wall Ball 9/6 kg 80 x Kettlebell Snatch 24/16 kg 60 x Walking Lunge 20/10 kg 40 x Handstand Push Up 20 x Bar Muscle Up Max reps of Clean & Jerk 80/50 kg

WOD 26-03

Posted: 26th marzo 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE OF: 1 x Power Snatch 1 x Squat Snatch 1 x Hang Squat Snatch – Only “touch & go” between Power Snatch and Squat Snatch, you can’t drop the barbell 5 MINUTES REST 3 ROUNDS FOR TIME OF: 200m Run (1st choice) / 250m Row  ( if you […]

WOD 25-03

Posted: 25th marzo 2014 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 3RM OF: Push Jerk 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 12 MINUTES OF: 10 x Overhead Squat 50/35 kg 20 x Deadlift 50/35 kg 30 x Double Under

WOD 24-03

Posted: 24th marzo 2014 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 1RM OF: Squat Clean 5 MINUTES REST 30-20 AND 10 REPS FOR TIME OF: Swing 32/24 kg Burpee Alternating Pistol

CROSSFIT GAMES OPEN 14.4

Posted: 22nd marzo 2014 by CFBO in Crossfit

COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 14 MINUTES OF: 60 calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 14 MINUTES OF: 60-calorie row […]

SUPERHERO WOD 21-03 “Enry er mejo”

Posted: 20th marzo 2014 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 21 x Box Jump Over 60/50 cm 3 x Cluster 90/60 kg 19 x Burpee 86 x Squat – Every 6 minutes do 28 Double Under – TIME CAP 35 MINUTES

WOD 20-03

Posted: 20th marzo 2014 by CFBO in Crossfit

STRENGTH – AS HEAVY AS POSSIBLE: 2 x Push Jerk Behind the Neck 2 x Overhead Squat, with 2 seconds pause at the bottom 5 MINUTES REST COMPLETE AS MANY REPS AS POSSIBLE IN 15 MINUTES OF: 2 x Overhead Squat 40/30 kg 2 x Rings Dip 4 x Overhead Squat 40/30 kg 4 x […]