Archive for dicembre, 2015

WOD 31-12

Posted: 31st dicembre 2015 by CFBO in Crossfit

12 ROUNDS FOR TIME OF: 1 squat snatch 80/52.5 kg 2 ohs 80/52.5 kg 3 bar muscle up 4 push jerk 80/52.5 kg 5 hang power clean 80/52.5 kg 6 box jump 60/50 cm 7 front squat 80/52.5 kg 8 bar-jumping burpee 9 KB snatch 24/16 kg (9 each side = 18 snatches) 10 wall […]

WOD 30-12

Posted: 30th dicembre 2015 by CFBO in Crossfit

iN TEAM OF 2 WITH A TIME CAP OF 10 MINUTES 6 rounds of: 10 Power Snatch 40/30 kg 10 Toes to Bar then AMRAP OF: Calories Row – Team score will be the number of calories burnt in the remaining time. 5′ REST iN TEAM OF 2 WITH A TIME CAP OF 10 MINUTES […]

WOD 29-12

Posted: 29th dicembre 2015 by CFBO in Crossfit

18′ AMRAP OF: 12 x Overhead Squat 60/40 kg 12 x Swing 32/24 kg 12 x Push Up Hands Off

WOD 28-12

Posted: 27th dicembre 2015 by CFBO in Crossfit

20′ TO FIND YOUR 3RM OF: Hang Squat Clean 5′ REST “Elizabeth” 21-15 AND 9 REPS FOR TIME OF: Clean 60/40 kg Rings Dip – Time Cap 10′

WOD 24-12 “Happy Fucking Christmas”

Posted: 23rd dicembre 2015 by CFBO in Crossfit

COMPLETE FOR TIME: 1 squat clean 100/70 kg 2 burpee broad jump 3 muscle up 4 overhead lunges 25/15 kg 5 pull up 6 wall ball 9/6kg 7 toes to bar 8 alternating pistol 9 swing 32/24 kg 10 push up hands off 11 deadlift 100/70 kg 12 wall climb – Example: 1st round: 1 […]

WOD 22-12

Posted: 23rd dicembre 2015 by CFBO in Crossfit

12′ EMOM: 3 x Snatch @70% 1RM Max Double Under – 10 burpees penalty for every snatch not completed in the minute. 5′ REST 12′ EMOM: 5 x Pull Up 10 x Push Up 15 x Squat – 3 burpees penalty for every repetition not completed in the minute. Ex: did you complete 5 pull […]

WOD 21-12

Posted: 22nd dicembre 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Toes to Bar 5′ REST 5 ROUNDS FOR TIME OF: 5 x Power Clean 70/45 kg 10 x Toes to Bar 15 x Box Jump 60/50 cm – Time Cap 16′

WOD 21-12

Posted: 20th dicembre 2015 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1RM OF: Jerk 5′ REST “Fran” 21-15 AND 9 REPS FOR TIME OF: Thruster 40/30 kg Pull Up Time Cap 10′

WOD 19-12 “Macho Man”

Posted: 18th dicembre 2015 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Hanstand Holds EMOM AS LONG AS POSSIBLE OF: 3 Power Clean + 3 Front Squat+ 3 Jerk 85/55 kg -If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. […]

WOD 18-12

Posted: 18th dicembre 2015 by CFBO in Crossfit

STREGTH – 20′ TO FIND YOUR 1RM OF: Snatch Balance 5′ REST FOR TIME: 30 alternating pistols 30m handstand walk 20 alternatingpistols 20m handstand walk 10 alternating pistols 10m handstand walk – Time Cap 12′