Archive for aprile, 2015

WOD 01-05

Posted: 30th aprile 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Handstand hold Kipping Pull Up 5′ REST 3 ROUNDS FOR TIME OF: 100m sprint 25 burpees 100m sprint 50 pistols, alternating 100m sprint 25 pull ups 100m sprint 50 jumping lunges

WOD 30-04

Posted: 30th aprile 2015 by CFBO in Crossfit

STRENGTH – BACK SQUAT: 2-2-2-2-2-2 – Try to add weight after each set 5, REST 5 ROUNDS FOR TIME OF: 6 x Push Press 50/35 kg 9 x Swing 24/16 kg 12 x Box Jump 60/50 cm – Time Cap 10′

WOD 29-04

Posted: 28th aprile 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Handstand Push Up 5′ REST “Diane” 21-15 AND 9 REPS FOR TIME OF: Deadlift 100/70 kg Handstand Push Up

WOD 28-04

Posted: 27th aprile 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15 PRACTICE OF: Kipping Pull Up/Chest to Bar 5′ REST 20′ AMRAP OF: 10 x Snatch 50/35 kg 10 x Overhead Squat 50/35 kg 10 x Chest to Bar 50 x Double Under

WOD 27-04

Posted: 26th aprile 2015 by CFBO in Crossfit

STRENGTH – HANG CLEAN: 3-3-3-3-3 – Try to add load after every set 5′ REST 10 EMOM: 5 x Thruster 40/30 kg Max Burpee – your score will be burpees completed in the remaining time.

WOD 24-04

Posted: 24th aprile 2015 by CFBO in Crossfit

10′ EMOM: Snatch + Hang Snatch @80% 1RM 5′ REST FOR TIME: 50-40-30-20-10 x Double Under 25-20-15-10-5 x Swing 24/16 kg 25-20-15-10-5 x Push Up Time Cap: 12′

WOD 24-04

Posted: 23rd aprile 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 10′ PRACTICE OF: Rope Climb 5′ REST FOR TIME: 800m Run 1 x Rope Climb 5 x Cluster (=squat clean+thruster) 85/52.5kg 2 x Rope Climb 4 x Cluster 85/52.5kg 3 x Rope Climb 3 x Cluster 85/52.5kg 4 x Rope Climb 2 x Cluster 85/52.5kg 5 x Rope Climb 1 x Cluster […]

WOD 23-04

Posted: 23rd aprile 2015 by CFBO in Crossfit

STRENGTH – FIND YOUR 5 RM OF: Weighted Pull Up 15′ AMRAP 15 x Box Jump 60/50 cm 10 x Overhead Squat 50/35 kg 5 x Bar jumping Burpee

WOD 22-04

Posted: 21st aprile 2015 by CFBO in Crossfit

EMOM UNTIL YOU FAIL: 2 x Deadlift 2 x Hang Squat Clean 2 x Front Squat 2 x Shoulder to Overhead – Use 70% 1RM of your Clean & Jerk 5′ REST 3 ROUNDS FOR TIME OF: 400m run 10 x Deadlift 100/70 kg – Time cap 8′

WOD 21-04

Posted: 20th aprile 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Kipping Pull Up Toes to Bar 5′ REST 21-18-15-12-9-6 AND 3 REPS FOR TIME OF: Clean 60/40 kg Toes to Bar – Do 50 Double under at the of every round – Time Cap 20′