Archive for agosto, 2015

WOD 31-08

Posted: 30th agosto 2015 by CFBO in Crossfit

10′ EMOM 2 X Hang Snatch 70-75% 1RM – 30 burpee penalty every failed lift 5′ REST 10′ AMRAP OF: 10 x Push Press 40/30 kg 10 x Swing 24/16 kg 10 x Box Jump Over 60/50 cm

WOD 30-08

Posted: 28th agosto 2015 by CFBO in Crossfit

STRENGTH – FIND YOUR 3RM OF: Hang Clean 5′ REST “Isabel” FOR TIME: 30 Snatch 60/40 kg – Time Cap 10′

WOD 28-08

Posted: 27th agosto 2015 by CFBO in Crossfit

SKILL – 15′ PRACTICE OF: Kipping Rings Dip 5′ REST 5 ROUNDS FOR TIME OF: 10 x Rings Dip 10 x Pistols 20 x Push Up 20 x Squat – Time Cap 15′

WOD 27-08

Posted: 26th agosto 2015 by CFBO in Crossfit

FOR TIME: 1000m row 25 Power Clean 50/35 kg 50 Wall Ball 9/6 kg 25 Chest to Bar 50 Box Jump 60/50 cm 25 Toe to Bar 50 double Under 25 Overhead Squat 50/35 kg 1000m row -Time Cap 25′

WOD 26-08

Posted: 25th agosto 2015 by CFBO in Crossfit

STRENGTH – FRONT SQUAT: 5-5-3-3-1-1 – Try to add load in every set 5′ REST 10′ EMOM: 10 (5+5) x KB Snatch 24/16 kg Max double Under – Your socre will be the sum of double unders completed

WOD 25-08

Posted: 24th agosto 2015 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Muscle Up 5′ REST 5 ROUNDS FOR TIME OF: 5 x Burpee Box Jump Over 60/50 cm 5 x Muscle Up 5 x Deadlift 140/92.5 kg -Time Cap 15′

WOD 24-08

Posted: 23rd agosto 2015 by CFBO in Crossfit

10′ EMOM: 2 x Snatch @75% 1RM 5′ REST 3 ROUNDS FOR TIME OF: 400m Run 21 x Burpee 12 x Push Press 40/30 kg – Time Cap 15′

WOD 14-08

Posted: 9th agosto 2015 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE: Snatch Hang Snatch Overhead Squat Snatch Balance 5′ REST 4 ROUNDS FOR TIME OF: 10 x Chest to Bar 10m Handstand Walk 10 x Rolling Pistols, alternating – Time Cap 10′

WOD 13-08 “Kelly”

Posted: 9th agosto 2015 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 400m Run 30 x Box Jump 60/50 cm 30 x Wall Ball 9/6 kg – Time Cap 30′

WOD 12-08

Posted: 9th agosto 2015 by CFBO in Crossfit

FOR TIME: 50 Double Under 20 Thruster 70/52.5 50 Double Under 20 Front Squat 70/52.5 50 Double Under 20 Shoulder to Overhead 70/52.5 50 Double Under – Time Cap 15′