Archive for maggio, 2014

WOD 31-05

Posted: 30th maggio 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 3 x Cluster (= Squat Clean + Thruster ) 80-85% 1RM of your Thruster 5 MINUTES REST FOR TIME: 50 x Wall Ball 9/6 kg 40 x Swing 24/16 kg 30 x Burpee 20 x Pull Up 10 x Handstand Push Up – Time Cap: 12 minutes

WOD 30-05

Posted: 30th maggio 2014 by CFBO in Crossfit

10 ROUNDS FOR TIME OF:   3 x Power Clean 60/40 kg 6 x Lunges 60/40 kg 3 x Jerk 60/40 kg 6 x Front Squat 60/40 kg   – Time Cap: 20 minutes   5 MINUTES REST   4 minutes Plank holds – 4 cumulative minutes if you can’t go unbroken

WOD 29-05

Posted: 28th maggio 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 12 MINUTES:   Odd minutes – 2 x Legless Rope Climb Even minutes – 1 + 1 x Hang Squat Snatch + Squat Snatch 70-75 % 1RM of your Snatch   3 MINUTES REST   EVERY MINUTE ON THE MINUTE FOR 8 MINUTES:   6 x Wall Ball-Burpee 9/6 kg 8 x Toe to Bar […]

WOD 28-05

Posted: 28th maggio 2014 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 5RM OF: Weighted Rings Dip   5 MINUTES REST   “Nancy” 5 ROUNDS FOR TIME OF: 400m Run 15 x Overhead Squat 40/30 kg

WOD 27-05

Posted: 26th maggio 2014 by CFBO in Crossfit

STRENGTH – 20 MINUTES TO FIND YOUR 3RM OF: Back Squat 5 MINUTES REST 5 ROUNDS FOR TIME OF: 4 x Muscle Up 8 x Burpee 12 x Pistols – Time Cap: 15 minutes

WOD 26-05

Posted: 25th maggio 2014 by CFBO in Crossfit

15 ‘PRACTICE – as warm up – OF: – Barbell Cycling – Power Clean & Push Jerk – Handstand Walk EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 3 x Power Clean & Push Jerk 80% 1RM FOR TIME: 30 x Dumbell Snatch 32/20 kg 30 x Box Jump 60/50 cm 30 x Rings Dip […]

WOD 24-05

Posted: 23rd maggio 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 3 x Snatch 70-75% 1RM 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 15 MINUTES OF: 5 x Power Clean 80/52.5 kg 10 x Handstand Push Up 15 x Sumodeadlift High Pull 32/24 kg

WOD 23-05 ” Eva “

Posted: 22nd maggio 2014 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 800m Run 30 x Swing 32/24 kg 30 x Pull Up – Time Cap: 40 minutes

WOD 22-05

Posted: 22nd maggio 2014 by CFBO in Crossfit

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES: 2 x Deadlift 85% 1RM 30 x Double Under 5 MINUTES REST COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 12 MINUTES OF: 2 x Handstand Push Up 2 x Toes to Bar 4 x Handstand Push Up 4 x Toes to Bar 6 x Handstand […]

WOD 21-05

Posted: 20th maggio 2014 by CFBO in Crossfit

10 MINUTES TO FIND YOUR MAX LOAD OF: 1 x Power Clean 2 x Hang Squat Clean 1 x Shoulder to Overhead 1 x Overhead Squat 3 MINUTES REST 2 MINUTES MAX TIME HANDSTAND HOLDS – your score will be the longer attempt 3 MINUTES REST EVERY MINUTES ON THE MINUTES FOR 10 MINUTES: odd […]