Archive for aprile, 2014

WOD 30-04

Posted: 29th aprile 2014 by CFBO in Crossfit

  12 MINUTES TO FIND YOUR 3RM OF:   Overhead Squat   – You can’t take the barbell from the rack! Barbell must be taken from the ground – Choose your starting weight. You can load no more then 5 or 2,5 kg after every attempt   5 MINUTES REST   COMPLETE AS MANY ROUNDS […]

SUPERHERO WOD 29-04 ” Lawyer Mildred “

Posted: 28th aprile 2014 by CFBO in Crossfit

  COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 29 MINUTES OF:   29 x Clean & Jerk 60/40 kg 4 x Rope Climb, 15 feet 19 x Bar Muscle Up 85 x Wall Ball 9/6 kg      

SUPERHERO WOD 28-04 ” Al Prinzipòn “

Posted: 27th aprile 2014 by CFBO in Crossfit

  EVERY 2 MINUTES ON THE 2 MINUTES FOR 28 MINUTES   FIRST 14 MINUTES: 0:00-2:00/4:00-6:00/etc… 4 x Deadlift 140/90 kg 2:00-4:00/6:00-8:00/etc… 27 x Burpee   LAST 14 MINUTES: 14.00-16:00/18:00-20:00/ etc… 19 x Hang Clean 50/35 kg 16:00-18:00/20:00-22:00/etc… 86 x Double Under

WOD 25-04 ” Liberazione d’Italia “

Posted: 24th aprile 2014 by CFBO in Crossfit

8k Run For Time or 45 Minutes Run as fast as possible – Every 5 minutes complete 10/20 reps of gymnastics movements you need to work on. Es: Hspu, Burpees ( Tuck Jump, Broad Jump…), Push Up, Pull Up, C2B, Handstand Walk( 20 m), Pistols, Bar Muscle Up, etc…or 30 seconds sprint! Mix those movement […]

WOD 24-04

Posted: 24th aprile 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTES FOR 12 MINUTES: Odd Minutes – Snatch + Hang Snatch + Overhead Squat 75-80% 1RM Even minutes – 40 x Double Under   5 MINUTES REST   COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 15 MINUTES OF: 4 x Bar  Muscle Up 8 x Toe to Bar 12 x Alternating […]

WOD 23-04

Posted: 23rd aprile 2014 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 1RM OF: Squat Clean   5 minutes rest 21-15 AND 9 REPS FOR TIME OF: Calories Row Wall Ball 9/6 kg Box Jump 60/50 cm – TIME CAP 15 MINUTES        

WOD 22-04 ” The Seven”

Posted: 21st aprile 2014 by CFBO in Crossfit

7 ROUNDS FOR TIME OF: 7 x Handstand Push Up 7 x Thruster 60/40 kg 7 x Knee to Elbow 7 x Deadlift 110/70 kg 7 x Burpee 7 x Swing 32/24 kg 7 x Pull Up

WOD 19-04

Posted: 19th aprile 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE:   1 x Snatch 1 x Hang Snatch 2 x Overhead Squat 2 x Push Jerk Behind the Neck   5 MINUTES REST   3 ROUNDS FOR TIME OF: 400m Run / 500m Row 15 x Thruster 40/30 kg      

WOD 18-04

Posted: 17th aprile 2014 by CFBO in Crossfit

STRENGTH – 5-5-3-3-2-2 REPS AS HEAVY AS POSSIBLE OF: Back Squat 5 MINUTES REST   10 – 8 – 6 – 4 – 2 REPS FOR TIME OF:   Chest to Bar Pull Up L-Windmill KB 24/16 kg R-Windmill KB 24/16 kg L-Overhead Squat KB 24/16 kg R-Overhead Squat KB 24/16 kg

SUPERHERO WOD 17-04 ” ClaudioCop “

Posted: 16th aprile 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 36 MINUTES:   – First 18 minutes 1st minute: 15 x Push Up 2nd minute: 4 x Squat Snatch 60/40 kg 3rd minute: 1 x Rope Climb, 15feet   – Second 18 minutes alternate 1st minute: 9m Handstand Walk 2nd minute: 7 x Burpee Tuck Jump 3rd minute: 8 […]