Archive for aprile, 2016

WOD 29-04

Posted: 29th aprile 2016 by CFBO in Crossfit

GYMNASTIC SKILLS – 15′ PRACTICE OF: Toes to Bar 5′ REST 18′ AMRAP OF: 5 Power Clean 70/45 kg 7 Handstand Push Up 9 Toes to Bar

WOD 27-04

Posted: 27th aprile 2016 by CFBO in Crossfit

BARBELL COMPLEX – FIND MAX LOAD OF: 3 Snatch Deadlift 2 Hang Squat Snatch 1 Snatch Balance 5′ REST 5 ROUNDS FOR TIME OF: 6 Power Snatch 60/40 kg 12 Wall Ball 9/6 kg 24 Double Under Time cap 14′

WOD 27-04 “Eva”

Posted: 26th aprile 2016 by CFBO in Crossfit

FIVE ROUNDS FOR TIME OF: Run 800 m 30 Swing 32/24 kg 30 Pull Up Time cap 40′

WOD 26-04

Posted: 26th aprile 2016 by CFBO in Crossfit

STRENGTH – 15′ TO FIND 5RM OF: Back Squat 5′ REST 27-21-15 AND 9 REPS FOR TIME OF: Push Press 40/30 kg Sumodeadlift High Pull 40/30 kg Bar Jumping Burpee Time Cap 18′

WOD 23-04

Posted: 22nd aprile 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOU 3RM OF: Overhead Squat 5′ REST 14′ ARMAP OF: Thruster 60/40 kg 2 – 4 – 6 – 8 – 10 – etc etc… Bar Jumping Burpee 2 – 4 – 6 – 8 – 10 – etc etc… Swing 32/24 kg 2 – 4 – 6 – 8 […]

WOD 22-04

Posted: 22nd aprile 2016 by CFBO in Crossfit

4 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Tire Flip 150/100 kg 1′ Double Under 1′ Wall Ball 9/6 kg 1′ Toes to Bar 1′ Row for calories 1′ REST

WOD 21-04

Posted: 21st aprile 2016 by CFBO in Crossfit

GYMNASTIC SKILL – 20′ PRACTICE OF Handstand Push Up Pistol 5′ REST 5 ROUNDS FOR TIME OF: 5 Snatch @70% 1RM of your snatch 10 Handstand Push Up 20 Alternating Pistol 2 Rope Climb – +20″ penalty for every failed snatch. Time Cap 20′

WOD 20-04

Posted: 19th aprile 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1RM OF: Clean & Jerk 5′ REST 21-15 AND 9 REPS FOR TIME OF: Deadlift 100/70 kg Rings Dip Time Cap 8′

WOD 19-04

Posted: 19th aprile 2016 by CFBO in Crossfit

IN TEAM OF 4, WITH A TIME CAP OF 20′: ONE TEAM MEMBER RUNS 200m WITH A 20/ 15 kg PLATE, WHILE OTHER TEAM MEMBER PERFORM MAX REPETITIONS AT THEIR STATIONS 200m Run Max Burpee Pull Up Max Box Jump Over 60/50 cm Max Clean 60/40 kg -Once a team member returns from run, everyone […]

WOD 18-04

Posted: 17th aprile 2016 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 6 L-arm Thruster 24/16 kg 6 R-arm Thruster 24/16 kg 6 L-arm Windmill 24/16 kg 6 R-arm Windmill 24/16 kg 12 Goblet Squat 24/16 kg 12 American Swing 24/16 kg Time Cap 22′