Archive for novembre, 2014

WOD 01-12

Posted: 30th novembre 2014 by CFBO in Crossfit

20′ TO FIND YOUR 1RM OF: Clean & Jerk 5′ REST 5 ROUNDS FOR TIME OF: 4 x Turkish Get Up 24/16 kg (2 L-arm + 2 R-arm ) 20 x Swing 24/16 kg 40 x Double Under

WOD 29-11

Posted: 28th novembre 2014 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Rings Dip Toes to Bar 5′ REST 21-15 AND 9 REPS FOR TIME OF: Deadlift 100/70 kg Toes to Bar Rings Dip

WOD 28-11

Posted: 28th novembre 2014 by CFBO in Crossfit

FOR TIME: 50 calories Row 50 Hang Clean 40/30 kg 50 Wall Ball 9/6 kg 50 Box Jump 60/50 cm 50 Thruster 40/30 kg 50 Double Under 50 Shoulder to Overhead 40/30 kg 50 Deadlift 40/30 kg Time Cap: 22′

WOD 27-11

Posted: 27th novembre 2014 by CFBO in Crossfit

20′ EMOM: Odd: 10 Overhead Squat 50/35 kg + 20 double under Even: 1-2 rope climb, 15″ 5′ REST 10 ROUNDS FOR TIME OF: 10 x KB Snatch 24/16 kg 10 x Burpee -Time Cap: 12′

WOD 26-11

Posted: 25th novembre 2014 by CFBO in Crossfit

GYMNASTIC SKILLS – 15 MINUTES PRACTICE OF: Bar Muscle Up 5′ REST “Amanda” 9-7 AND 5 REPS FOR TIME OF: Muscle Up Snatch 60/40 kg -Time Cap:10 minutes

WOD 25-11

Posted: 25th novembre 2014 by CFBO in Crossfit

STRENGTH – WORK UP TO FIND YOUR 3RM OF: Hang Clean 5 ‘ REST 15’ AMRAP OF: 10 x Toes to Bar 15 x Box Jump 60/50 cm 20 x Swing 24/16 kg

WOD 24-11

Posted: 23rd novembre 2014 by CFBO in Crossfit

GYMNASTIC SKILLS – 20′ PRACTICE OF: Kipping Handstand Push Up Kipping Pull Up 5′ REST 7 ROUNDS FOR TIME OF: 5 x Shoulder to Overhead 60/40 kg 10 x Pull Up 15 x Deadlift 60/40 kg Time Cap: 10′

WOD 22-11

Posted: 22nd novembre 2014 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Handstand Push Up Pull Up 5′ REST “Mary” 20′ AMRAP OF: 5 x Handstand Push Up 10 x 1-legged Squat, alternating 15 x Pull Up

WOD 21-11

Posted: 21st novembre 2014 by CFBO in Crossfit

STRENGTH – DEADLIFT 5-5-3-3-1-1 – Try to add load each set 5′ REST FOR TIME: 1000m Row 50 x Push Press 40/30 kg 25 x Sumodeadlift High Pull 40/30 kg -10′ time cap

WOD 20-11

Posted: 19th novembre 2014 by CFBO in Crossfit

GYMNASTIC SKILLS – 20′ PRACTICE OF: Muscle Up 5′ REST 18′ AMRAP OF: 2 x Clean & Jerk 60/40 kg 2 x L-Pull Up 4 x Clean & Jerk 60/40 kg 4 L-Pull Up 6 x Clean & Jerk 60/40 kg 6 x L-Pull Up 8 x Clean & Jerk 60/40 kg 8 L-Pull Up […]