Archive for gennaio, 2015

WOD 31-01

Posted: 31st gennaio 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Handstand Walk 5′ REST 21-18-15-12 AND 9 METERS/CALORIES/REPS OF: Handstand Walk Row Burpee Over the Erg Box Jump 60/50 cm Time Cap: 18′

WOD 30-01

Posted: 29th gennaio 2015 by CFBO in Crossfit

7′ AMRAP OF: 5 x Muscle Up 10 x Deadlift 100/70 kg 3′ REST 7′ AMRAP OF: 10 x Chest to Bar Pull Up 10 x Clapping Push Up 3′ REST 7’AMRAP OF: 20 x Wall Ball 9/6 kg 20 x KB Swing 24/16 kg – Your score is the sum of all repetitions completed […]

WOD 29-01

Posted: 29th gennaio 2015 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 1RM OF: Clean & Jerk 5′ REST 5 x Handstand Push Up 10 x Pistols, alternating leg 10 x Handstand Push Up 20 x Pistols, alternating leg 15 x Handstand Push Up 30 x Pistols, alternating leg 20 x Handstand Push Up 40 x Pistols, alternating leg – Time […]

WOD 28-01

Posted: 28th gennaio 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 12′ PRACTICE OF: Handstand Holds 5′ REST 12′ EMOM: 3 x Power Clean 80% of your clean 9 x Toes to Bar 5′ REST 3 ROUNDS FOR TIME OF: 10 x Snatch 40/30 kg 15 x Push Press Behind the Neck 40/30 kg 20 x Back Squat 40/30 kg Time cap: 12′

WOD 27-01

Posted: 27th gennaio 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ OF PRACTICE OF: Pull Over 5′ REST FOR TIME: 100 x Mountain Climbers 90 x Double Under 80 x Swing 16/12 kg 70 x Sit Up 60 x Pull Up 50 x Overhead Squat 30/20 kg 40 x Rings Dip 30 x Burpee Box Jump Over 60/50 cm 20 x Deficit […]

WOD 26-01

Posted: 26th gennaio 2015 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 5RM OF: Thruster 5′ REST 3 ROUNDS FOR TIME OF: 75 x Double Under 50 x Squat 25 x Push Up Hands Off – TIME CAP: 12′

WOD 24-01

Posted: 24th gennaio 2015 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 3RM OF: Weighted Rings Dip 5′ REST 18′ AMRAP: 10 x Strict Rings Dip 10 x Rolling Pistols, alternating leg 10 x Strict Toes to Bar

WOD 23-01

Posted: 23rd gennaio 2015 by CFBO in Crossfit

10′ EMOM 20 du 1 x hang snatch + 1 x snatch @75-80% 1RM FOR TIME: 9 x Hang Squat Snatch 70/45 kg 3 x L-pull 7 x Hang Squat Snatch 70/45 kg 5 x L-pull up 5 x Hang Squat Snatch 70/45 kg 7 x L-pull up 3 x Hang Squat Snatch 70/45 kg […]

WOD 22-01

Posted: 22nd gennaio 2015 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 5RM OF: Back Squat 5′ REST FROM 00:00 TO 03:00 COMPLETE 3 ROUNDS OF: 6 x Deadlift 100/70 kg 6 x Handstand Push Up FROM 03:00 TO 06:00 COMPLETE 3 ROUNDS OF: 8 x Deadlift 100/70 kg 8 x Handstand Push Up FROM 06:00 TO 09:00 COMPLETE 3 ROUNDS […]

WOD 21-01

Posted: 21st gennaio 2015 by CFBO in Crossfit

30 Hang Clean 80/50 kg UNBROKEN FOR TIME – Every time you drop the barbell 20 Push Ups for penalty – You can’t hold the barbell on your hip or on your shoulders – Pause at the bottom of front squat is allowed 5′ REST 20 x 30″ on : 30″ off Odd – max […]