Archive for agosto, 2014

WOD 01-09

Posted: 31st agosto 2014 by CFBO in Crossfit

20 MINUTES TO FIND YOUR 1RM OF: Clean & Jerk 5 MINUTES REST 12 MINUTES EMOM: 3 x Squat Clean 60/40 kg Max Reps of Burpee – Your score is total burpee completed – 20 burpees penalty for every Squat Clean you can’t complete on the minute

WOD 30-08

Posted: 29th agosto 2014 by CFBO in Crossfit

15 MINUTES PRACTICE OF: Handstand Walk 5 MINUTES REST 30-20 AND 10 REPS/METERS OF: Handstand Walk Power Snatch 50/35 kg Box Jump 60/50 cm Pull Up -Time Cap: 25 minutes

WOD 29-08

Posted: 29th agosto 2014 by CFBO in Crossfit

20 MINUTES TO FIND YOU 1RM OF: Hang Squat Snatch 5 MINUTES REST 12′ EMOM: 3 x Shoulder to Overhead 60/40 kg 3 x Front Squat 60/40 kg 3 x Toe to Bar

WOD 28-08

Posted: 28th agosto 2014 by CFBO in Crossfit

GYMNASTIC STRENGTH – STRICT HANDSTAND PUSH UP: 5 x Max Reps, 3 minutes rest between sets – do NOT rest on the floor during set 5 MINUTES REST 18′ AMRAP OF: 5 x Power Clean 60/40 kg 6 x Front Rack Reverse Lunge 60/40 kg 7 x Bar-jumping Burpee 8 x Alternating Pistol

WOD 27-08

Posted: 26th agosto 2014 by CFBO in Crossfit

SKILL – 10 MINUTES PRACTICE OF: Muscle Up 5 MINUTES REST FOR TIME: 1600m Run 15 x Muscle Up 15 x Deadlift 125/82,5 1200m Run 10 x Muscle Up 10 x Deadlift 125/82,5 800m Run 5 x Muscle Up 5 x Deadlift 125/82,5 400m Run Time Cap: 35 minutes

WOD 26-08

Posted: 25th agosto 2014 by CFBO in Crossfit

24′ EMOM: ODD MINUTES: 1-2 x Power Snatch @70%1RM of your Snatch 20 x Double Under EVEN MINUTES: 2-4 x Powe Clean @70%1RM of your Snatch 4-6 x Handstand Push Up 5 MINUTES REST FOR TIME: 100 x Double Under 80 x Wall Ball 9/6 kg 60 x Swing 24/16 kg 40 x Rings Dip […]

WOD 25-08

Posted: 24th agosto 2014 by CFBO in Crossfit

STRENGTH – BACK SQUAT: 5 x 3 @80-85% 1RM 5 MINUTES REST 1 x Clean & Jerk 90/55 kg 1 x Round of Cindy (5 Pull Up + 10 Push Up +15 Squat) 2 x Clean & Jerk 90/55 kg 2 x Rounds of Cindy 3 x Clean & Jerk 90/55 kg 3 x Rounds […]

WOD 22-08

Posted: 21st agosto 2014 by CFBO in Crossfit

8′ EMOM – AS WARM UP – AIM FOR GOOD FORM, ADD LOAD EACH MINUTE: 3-5 x Power Snatch 5 MINUTES REST 10 ROUNDS FOR TIME OF: 5 x Power Santch 60/40 kg 7 x Push Up Hands Off 9 x Wall Ball 9/6 kg Time Cap: 25 minutes

WOD 21-08

Posted: 20th agosto 2014 by CFBO in Crossfit

12′ EMOM: 3 x Deadlift @80%1RM 5 MINUTES REST 15′ AMRAP OF: 15 x Overhead Squat 50/35 kg 15 x Toes to Bar 15 cal Row

WOD 20-08

Posted: 20th agosto 2014 by CFBO in Crossfit

SKILL – 15 MINUTES OF: Pistol 5 MINUTES REST “Chrissy” 30 x Burpee Tuck Jump 20 x Swing 24/16 25 x Burpee Tuck Jump 25 x Swing 24/16 20 x Burpee Tuck Jump 30 x Swing 24/16 15 x Burpee Tuck Jump 35 x Swing 24/16 10 x Burpee Tuck Jump 40 x Swing 24/16 […]