Archive for gennaio, 2016

WOD 01-02

Posted: 31st gennaio 2016 by CFBO in Crossfit

IN TEAM OF 2: IN 12′ FIND YOUR 3RM OF Overhead Squat – Rack in NOT allowed. 5′ REST 8 ROUNDS FOR TIME OF: 15/10 clories Row 12 Overhead Squat 50/35 kg 10 Burpee Box Jump Over 60/50 cm – Teammates can divide the rounds as they want. They can switch every one, two or […]

WOD 30-01

Posted: 29th gennaio 2016 by CFBO in Crossfit

GYMNASTIC SKILLS – 20′ PRACTICE OF: Muscle Up Pistol 5′ REST 20′ AMRAP OF: 5 Muscle Up 10 Pistols, alternating 15 Swing 24/16 kg

WOD 29-01

Posted: 29th gennaio 2016 by CFBO in Crossfit

12′ EMOM: Power Clean @80%-85% Hang Squat Clean @80%-85% 5′ REST 10′ AMRAP: Toes to Bar 3 – 6 – 9 – 12 … Rings Dip 3 – 6 – 9 – 12 … – Continue to add 3 repetitions until the end of the time.

WOD 28-01

Posted: 27th gennaio 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1RM OF: Thruster – Rack is NOT allowed 5′ REST 21-15 AND 9 REPS FOR TIME OF: Deadlift 100/70 kg Box Jump 60/50 cm

WOD 27-01

Posted: 27th gennaio 2016 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Kipping Pull Up 5′ REST 30m Handstand Walk 60 Pull Up 90 Squat 20m Handstand Walk 40 Pull Up 60 Squat 10m Handstand Walk 20 Pull Up 30 Squat – Time Cap 25′

WOD 26-01

Posted: 26th gennaio 2016 by CFBO in Crossfit

IN TEAM OF 2 BARBELL COMPLEX – 10′ TO FIND MAX LOAD: Power Snatch Hang Squat Snatch Snatch Balance 5′ REST IN A WINDOW OF 15 MINUTES COMPLETE 6 ROUNDS FOR TIME OF: 20 Wall Ball 9/6 kg 10 Pull Up then Max calories Row – Teammate alternate after every round completed. On the rower […]

WOD 25-01

Posted: 24th gennaio 2016 by CFBO in Crossfit

FOR TIME: 100 Double Under 80 Push Up 80 Swing 16/12 kg 60 Shoulder to Overhead 40/30 kg 60 Sumodeadlif High Pull 40/30 kg 40 Front Squat 40/30 kg 40 Hang Clean 40/30 kg 20 Handstand Push Up 20 Bar-jumping Burpee 100 Double Under -Time Cap 30′

WOD 23-01

Posted: 23rd gennaio 2016 by CFBO in Crossfit

4 ROUNDS FOR TIME OF: 100 Double Under 50 Burpee 5 Cluster (=squat clean to thruster) 85/55 kg Time Cap 25′

WOD 22-01

Posted: 22nd gennaio 2016 by CFBO in Crossfit

12′ AMRAP OF: 5 Deadlift 50/35 kg 5 Hang Clean 50/35 kg 5 Front Squat 50/35 kg 5 Shoulder to Overhead 50/35 kg – Teamates must rotate at the end of every rounds 5′ REST 9 ROUNDS FOR TIME OF: 9 Overhead Squat 40/30 kg 12 Push Up Hands Off 14 Wall Ball 9/6 kg […]

WOD 21-01

Posted: 21st gennaio 2016 by CFBO in Crossfit

EMOM 12′: Hang Clean 80%-85% 1RM of Clean Hang Squat Clean 5′ REST 10 ROUNDS FOR TIME OF: 10 Power Snatch 30/20 kg 10 Toes to Bar Time Cap 12′