Archive for marzo, 2015

WOD 01-04

Posted: 31st marzo 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Handstand holds 5′ REST 5 ROUNDS FOR TIME OF: 400m Run 12 Thruster 40/30 kg 21 Swing 24/16 kg – Time Cap 20′

WOD 31-03

Posted: 31st marzo 2015 by CFBO in Crossfit

STRENGTH – FIND YOUR 5 RM OF: Overhead Squat 5′ REST 4 ROUNDS FOR TIME OF: 6 x Muscle Up 12 x Toes to Rings 18 x Pistols, alternating -Time Cap: 15′

WOD 30-03

Posted: 29th marzo 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Rope Climb, any style 5′ REST 10′ EMOM Odd: 1 Rope Climb + Max Burpee Even: 20 Double Under + Max Burpee 3′ REST 10′ AMRAP OF: 6 x Power Clean 60/40kg 12 x Box Jump 60/50 cm -Your score will be the sum of burpee completed in the […]

WOD 28-03

Posted: 28th marzo 2015 by CFBO in Crossfit

STRENGTH – BACK SQUAT 5-5-3-3-1-1 -Try to add weight in every set 5′ REST 21-15 AND 9 REPS FOR TIME OF: Snatch 50/35 kg Box Jump Over 60/50 cm – Time Cap 8′

CROSSFIT GAMES 2015 – OPEN WOD 15.5

Posted: 27th marzo 2015 by CFBO in Crossfit

27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb. F 65 lb.

WOD 25-03

Posted: 25th marzo 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 10′ PRACTICE OF: Handstand Walk 5′ REST 5 ROUNDS FOR TIME OF: 10m Handstand Walk 15 Burpee Pull Up 20 Pistols – Time Cap: 20′

WOD 25-03

Posted: 25th marzo 2015 by CFBO in Crossfit

25′ AMRAP OF: 12 x Deadlift 100/70 kg 12 x Handstand Push Up 24 x Squat 24 x Swing 24/16 kg 800m Run

WOD 24-03

Posted: 24th marzo 2015 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Muscle Up 5′ REST 18′ AMRAP OF: 7 x Muscle Up 21 x Hang Clean 40/30 kg 42 x Double Under

WOD 23-03

Posted: 22nd marzo 2015 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE: 1 x Power Clean 2 x Hang Squat Clean 3 x Front Squat – You have 20 minutes to find max load and do NOT drop the barbell between exercise 5′ REST 30 – 20 AND 10 REPS FOR TIME OF: Burpee Box Jump 60/50 cm Toes to […]

WOD 21-03

Posted: 21st marzo 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 10′ PROGRESSION OF: Toes to Bar 5 ROUNDS FOR TIME OF: 400m Run 15 x Toes to Bar 10 x Deadlift 100/70 kg – Time Cap: 25′