Archive for ottobre, 2015

WOD 31-10

Posted: 31st ottobre 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE: Handstand Push Up Pistols 21-15 AND 9 REPS FOR TIME OF: Handstand Push Up L-arm KB Snatch 24/16 kg R-arm KB Snatch 24/16 kg L-pistol R-pistol – Complete 100 double under after every round – Time Cap 18′

WOD 30-10

Posted: 30th ottobre 2015 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE 20 ROUNDS FOR TIME OF: A- 6 Shoulder to Overhead 50/35 kg + 8 Chest to Bar + 10 Burpee B- 6 Snatch 50/35 kg + 8 Rings Dip + 10 Swing 32/24 kg -Athletes will alternate round A and round B. ES. Athlete 1 starts with round A, when […]

WOD 29-10

Posted: 28th ottobre 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 10′ PRACTICE OF: Toes to Bar 5′ REST 4 ROUNDS AS MANY REPS AS POSSIBLE: 1′ Overhead Squat 40/30 kg 1′ Toes to Bar 1′ Handstand Push Up 1′ Power Clean 40/30 kg 1′ Box Jump 60/50 cm 1′ REST

WOD 28-10

Posted: 28th ottobre 2015 by CFBO in Crossfit

GYMNASTIC SKILL – 10′ PRACTICE OF: Rope Climb, any style 5′ REST 20′ AMRAP OF: 400m Run 8 x Deadlift 100/70 kg 4 x Wall Climb 2 x Rope Climb, 4.5 m

WOD 27-10

Posted: 27th ottobre 2015 by CFBO in Crossfit

COMPLETE IN TEAM OF 3 STRENGTH – 10′ TO FIND YOUR 3RM OF: Hang Snatch -Only 1 barbell for every team 5′ REST FOR TIME: 90 Thruster 40/30 kg 90 Clean 40/30 kg 90 Bar-jumping Burpee 90 Front Squat 40/30 kg – Every Team must complete all repetitions for each exercise to move to the […]

WOD 26-10 “Barbara”

Posted: 25th ottobre 2015 by CFBO in Crossfit

5 ROUNDS, TIME EACH ROUND: 20 Pull up 30 Push up 40 Sit up 50 Squat – Rest precisely three minutes between each round Time Cap 40′

WOD 24-10

Posted: 23rd ottobre 2015 by CFBO in Crossfit

GYMNASTIC SKIL – 15′ PRACTICE OF: Handstand Walk 5′ REST 21-15 AND 9 REPS/CALORIES OF: Handstand Push Up Row – Every 2′ complete 10 burpee over the erg -Time Cap 15′

WOD 23-10

Posted: 22nd ottobre 2015 by CFBO in Crossfit

12′ EMOM OF: 3 x Deadlift @80% 1RM Max Muscle Up – Your score will be the sum of mu completed. – -5 points for every uncompleted deadlift in the minute. 5′ REST 10′ AMRAP OF: 9 x Burpee 12 x Toes to Bar 15 x Squat

WOD 22-10

Posted: 21st ottobre 2015 by CFBO in Crossfit

BARBELL COMPLEX – AS HEAVY AS POSSIBLE OF: Push Jerk Split Jerk Split Jerk Behind the Neck 5′ REST 12′ AMRAP OF: Squat Clean 80/52.5 kg 2 – 4 – 6 – 8 – 10…. Rings Dip 4 – 8 – 12 – 16 – 20… – Continue to add 2 squat clean and 4 […]

WOD 21-10

Posted: 20th ottobre 2015 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Pull Ups Pistols FOR TIME: 45 x Pull Up 20 x Front Rack Walking Lunges 60/40 kg 30 x Chest to Bar 40 x Pistols 15 x L-Pull Up 60 x Walking Lunges TIME CAP 16′