Archive for novembre, 2015

WOD 01-12

Posted: 30th novembre 2015 by CFBO in Crossfit

10′ EMOM: Power Snatch + Hang Squat Snatch + Overhead Squat @70%-75% 1RM Snatch 5′ REST 6 ROUNDS FOR TIME OF: 12 x Toes to Bar 9 x Front Squat 6 x Bar-jumping Burpee – Time Cap 12′

WOD 30-11

Posted: 29th novembre 2015 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 3RM OF: Weighted Rings Dip 5′ REST 16′ AMRAP OF: 5 x Clean 70/45 kg 10 x Rings Dip 15 x Wall Ball 9/6 kg

WOD 28-11

Posted: 28th novembre 2015 by CFBO in Crossfit

IN TEAM OF 3 COMPLETE FOR TIME: 180 calories Row 90 x Cluster 60/40 180 x Push Up 90 x Pull Up – You can break down any order – Time Cap 35′

WOD 27-11

Posted: 27th novembre 2015 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Rope Climb Double Under     5′ REST 16′ AMRAP OF: 1 x Rope Climb 4.5 m 10 x Overhead Squat 70/45 kg 100 x Double Under

WOD 26-11

Posted: 26th novembre 2015 by CFBO in Crossfit

STRENGTH – FIND YOUR 1RM OF: Back Squat 5′ REST 10′ EMOM: 7 x Thruster 40/30 kg Max Toes to Bar – Your score will be t2b completed in the remaining time.

WOD 25-11

Posted: 24th novembre 2015 by CFBO in Crossfit

12′ EMOM OF: 3 x Power clean – Start with 70% 1RM of your clean and try to add some weight until the end of 12′. 5′ REST 21-15 AND 9 REPS FOR TIME OF: Sumodeadlift High Pull 40/30 kg Bar-jumping Burpee -Time cap 14′

WOD 24-11

Posted: 23rd novembre 2015 by CFBO in Crossfit

10′ TO FIND YOUR MAX TIME OF: Handstand holds 5′ REST 10′ TO FIND YOUR MAX METRS OF: Broad Jump 5′ REST 12′ AMRAP OF: Push Press 50/35 kg 3-6-9-12-15-18-21-etc… Box Jump 60/50 cm 3-6-9-12-15-18-21-etc…

WOD 23-11

Posted: 22nd novembre 2015 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 9 x Deadlift 120/80 kg 9 x Strict Handstand Push up Then, 3 ROUNDS FOR TIME OF: 15 x Chest to Bar 15 x Swing 32/24 kg Then, 3 ROUNDS FOR TIME OF: 21 x Wall Ball 9/6 kg 21 x Toes to Bar -Time cap 25′

WOD 21-11

Posted: 21st novembre 2015 by CFBO in Crossfit

AMRAP 7′ 50 x Double Under 25 x Swing 24/16 kg 3′ REST 7′ AMRAP: 20 x Wall Ball 9/6 kg 10 x Toes to Bar 3′ REST 7′ AMRAP: 14 calories Row 7 x Strict Handstand Push Up – Your score will be the sum of repetitions completed.

WOD 20-11

Posted: 20th novembre 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Kipping Pull Up Pistols IN TEAM OF 3 COMPLETE FOR TIME: 90 x Pull Up 90 x Shoulder to Overhead 50/35 kg 90 x Power Clean 50/35 kg 90 x Pistols 90 x Burpee Time Cap 25′ – Teammate must complete 5 repetitions before to give a change