Archive for settembre, 2015

WOD 01-10

Posted: 30th settembre 2015 by CFBO in Crossfit

12′ EMOM: Power Clean @80%-85% Hang Squat Clean @80%-85% 5′ REST 12′ AMRAP: Double Under 10 – 20 – 30 – 40 – 50 – etc— Muscle Up 1 – 2 – 3 – 4 – 5 – etc… – Continue to add 10 du and 1 mu until the end of the time

WOD 30-09

Posted: 29th settembre 2015 by CFBO in Crossfit

SKILL – 15′ RUNNING TECHNIQUE 5′ REST 5 ROUNDS FOR TIME OF: 400m run 20 x Deadlift 60/40 kg 10 x Hang Snatch 60/40 kg Tiem Cap 20′

WOD 29-09

Posted: 28th settembre 2015 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Chest to Bar Pull Up 5′ REST FOR TIME: 80 Double Under 40 Thruster 20/15 kg 60 Swing 16/12 kg 30 Thruster 40/30 kg 40 Wall Ball 9/6 kg 20 Thruster 50/35 kg 20 Chest to Bar 10 Thruster 70/45 kg 10 Burpee Muscle Up 5 Thruster 80/ 52.5 […]

WOD 28-09

Posted: 27th settembre 2015 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1RM OF: Snatch 5′ REST 21-15-AND 9 CALORIES/REPS FOR TIME OF: Row Handstand Push Up

WOD 25-09

Posted: 25th settembre 2015 by CFBO in Crossfit

10 ROUNDS FOR TIME OF: 3 x Snatch 60/40 kg 6 x Overhead Squat 60/40 kg 9 x Bar-jumping burpee – Every 3′ complete 50 double under – Time Cap 20′

WOD 24-09

Posted: 23rd settembre 2015 by CFBO in Crossfit

STRENGTH – WORK UP TO YOUR 3RM OF: Back Squat 5′ REST 3 ROUNDS FOR TIME OF: 400m Run 21 x Box Jump Over 60/50 cm 12 x Chest to Bar Time Cap 12′

WOD 23-09

Posted: 22nd settembre 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Handstand holds 5′ REST 8′ EMOM 3 x Deadlift 80% 1RM Max Toes to Bar 2′ REST 8′ EMOM 3 x Power Clean @80% 1RM Max Handstand Push Up -Your score will be the sum of t2b and hspu completed

WOD 22-09

Posted: 21st settembre 2015 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1RM OF: Push Press 5′ REST 12′ AMRAP OF: 40 x Double Under 20 x Pistols 10 x Push Press 50/35 kg

WOD 21-09 “Fucking Tabata”

Posted: 20th settembre 2015 by CFBO in Crossfit

5 ROUNDS AS MANY REPS AS POSSIBLE OF: 20″ Muscle up 10″ rest 20″ Power clean 60/40 kg 10″ rest 20″ Box jump 60/50 cm 10″ rest 20″ GHD sit up 10″ rest 20″ Swing 32/24 kg 10″ rest 20″ Wall ball 9/6 kg 10″ rest 20″ Ohs 60/40 kg 10″ rest 20″ Pull up […]

WOD 19-09

Posted: 18th settembre 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Muscle Up 5′ REST 4 ROUNDS FOR TIME OF: 7 Muscle Up 21 Front Squat 40/30 kg 400m Run Time Cap 18′