Archive for maggio, 2015

WOD 01-06

Posted: 30th maggio 2015 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1 RM OF: Snatch 5′ REST 10′ EMOM: 2 x Snatch 75% 1RM Max double under – your score is total double unders completed; 10 points of penalty for every failed snatch

WOD 30-05

Posted: 29th maggio 2015 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 3RM OF: Overhead Squat 5′ REST 3 ROUNDS FOR TIME OF: 25 x Snatch 30/20 kg 50 x Squat 100 x Double Under – Time Cap 15′

WOD 29-05

Posted: 28th maggio 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Kipping Handstand Push Up Pistols 5′ REST “Mary” 20′ AMRAP OF: 5 x Handstand Push Up 10 x Pistols, alternating 15 x Pull Up

WOD 28-05

Posted: 27th maggio 2015 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1 RM OF: Clean & Jerk 5′ REST EVERY MINUTE ON THE MINUTE FOR AS LONG AS POSSIBLE OF: 5 x Clean & Jerk 60/40 kg 7 x Burpee

WOD 27-05

Posted: 26th maggio 2015 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Chest to Bar/Pull Up 3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Wall Ball 9/6 kg 1′ Chest to Bar 1′ Hang Clean 50/35 kg 1′ Wall Climb 1′ Box Jump 60/50 cm 1′ REST – Your score will be the sum of total reps completed in all […]

WOD 26-05

Posted: 25th maggio 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Muscle Up 5′ REST 5 ROUNDS FOR TIME OF: 7 x Muscle Up 21 x Swing 24/16 kg 400m Run – Time Cap 20′

WOD 25-05

Posted: 24th maggio 2015 by CFBO in Crossfit

WORK UP TO YOUR 5RM OF: Deadlift 5′ REST 5 ROUNDS FOR TIME OF: 10 x Push Press 50/35 kg 10 x Front Squat 50/35 kg 10 x Toes to Bar – Time Cap 10′

WOD 23-05

Posted: 22nd maggio 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF Chest to Bar Pull Up Bar Muscle Up 5′ REST 7 ROUNDS FOR TIME OF: 7 x Bar Muscle Up 7 x Overhead Squat 60/40 kg 49 x Double Under Time Cap 20′

WOD 22-05

Posted: 21st maggio 2015 by CFBO in Crossfit

BARBELL COMPLEX -15′ TO FIND MAX LOAD OF: Power Snatch + Hang Squat Snatch + 2 Overhead Squat 5′ REST 16′ EMOM: Odd: 5 Thruster 60/40 kg + 7 Burpee Even: 1 Rope Climb

WOD 21-05

Posted: 20th maggio 2015 by CFBO in Crossfit

STRENGTH – WEIGHTED PULL UP: 5-5-3-3-1-1 – Try to add weight in every set 5′ REST 5 ROUNDS FOR TIME OF: 6 x Power Clean 70/45 kg 9 x Wall Ball 9/6 kg 12 x Box Jump 60/50 cm – Time Cap 10′