Archive for dicembre, 2014

WOD 31-12

Posted: 30th dicembre 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE OF: Clean Hang Clean Front Squat 5′ REST 5 ROUNDS FOR TIME OF: 5 x Push Jerk 60/40 kg 10 x Toes to Bar 15 x Deadlift 60/40 kg – Time cap: 10′

WOD 30-12

Posted: 30th dicembre 2014 by CFBO in Crossfit

4 ROUNDS FOR TIME OF: 20 x Power Snatch 30/20 kg 20 x Push Up 20 x Front Squat 30/20 kg 20 x Box Jump 60/50cm – 2′ REST between rounds – Time Cap: 30′

WOD 29-12

Posted: 28th dicembre 2014 by CFBO in Crossfit

STRENGTH – WEIGHTED PULL UP 3-3-3-3-3-3-3 -Try to add weight at every set 5′ REST 3 ROUNDS FOR TIME OF: 5 x Wall Climb 30 x Double Under 5 x Curtis P. 50/35 kg (= Power clean + L-lunge + R-lunge + Push Press) 30 x Double Under – Time Cap: 16′

WOD 27-12

Posted: 26th dicembre 2014 by CFBO in Crossfit

15′ PRACTICE OF: Handstand holds Toes to Bar 5′ REST 16′ AMRAP OF: 6 x Rings Dip 9 x Toes to Bar 12 x Wall Ball 9/6 kg

WOD 24-12

Posted: 24th dicembre 2014 by CFBO in Crossfit

10 ROUNDS FOR TIME OF : 1 Rope Climb 2 Wall Climb 3 Squat Snatch 60/40 kg 4 Handstand Push Up 5 Thruster 60/40 kg 6 Pull Up 7 Power Clean 60/40 kg 8 Burpee 9 Toes to Bar 10 Push Up – Time Cap:……………….50′ 😉 e Buon Natale!

WOD 23-12

Posted: 22nd dicembre 2014 by CFBO in Crossfit

STRENGTH – SHOULDER PRESS 5 – 5 – 3 – 3 – 1 – 1 5′ REST 5 ROUNDS FOR TIME: 10 x Burpees over the plate (lateral jump not allowed) 20/15 kg 20 x Overhead Lunges 20/15 kg 40 x Double Under – Time Cap: 16′

WOD 22-12

Posted: 21st dicembre 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE: 4 x Deadlift 3 x Hang Clean 2 x Front Squat 1 x Shoulder to Overhead 5′ REST 4 ROUNDS FOR TIME OF: 15 x Box Jump Over 60/50 cm 15 x Front Squat 60/40 kg – Time Cap: 10′

WOD 20-12 ” Cindy XXX “

Posted: 19th dicembre 2014 by CFBO in Crossfit

COMPLETE AS MUCH AS POSSIBLE IN 20 MINUTES OF: 10 x Pull-ups 20 x Push-ups 30 x Squats 15 x Pull-ups 30 x Push-ups 45 x Squats 20 x Pull-ups 40 x Push-ups 60 x Squats 25 x Pull-ups 50 x Push-ups 75 x Squats 30 x Pull-ups 60 x Push-ups 90 x Squats

WOD 19-12

Posted: 19th dicembre 2014 by CFBO in Crossfit

10′ EMOM 2 x Rope Climb In the remaining time complete as many burpee chest to bar pull up as possible. 5′ REST 10′ AMRAP OF: 10 x Shoulder to Overhead 60/40 kg 20 x Toes to Bar 30 x Double Under

WOD 18-12

Posted: 17th dicembre 2014 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE: Power Clean Hang Squat Clean Push Jerk Split Jerk 5′ REST 9-7 AND 5 REPS FOR TIME OF: Front Squat 90/60 kg Muscle Up – Time cap: 8′