Archive for maggio, 2016

WOD 31-05

Posted: 30th maggio 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1RM OF: Overhead Squat – Rack is NOT allowed. 5′ REST 21-15 AND 9 REPS FOR TIME OF: Snatch 60/40 kg Bar-jumping Burpee – 50 double under at the end of every round. – Time cap 12′

WOD 30-05

Posted: 29th maggio 2016 by CFBO in Crossfit

COMPLETE FOR TIME IN TEAM OF 2: 100 Wall Ball 9/6 kg 80 Box Jump Over 60/ 50 cm 60 Burpee Pull Up 40 Handstand Push Up 20 Squat Clean 100/70 kg Time Cap 30′

WOD 27-05

Posted: 26th maggio 2016 by CFBO in Crossfit

15′ RUNNING TECHNIQUE COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE IN 20′ OF: 400m Run 20 Pistols, alternating 10 Bar Muscle Up

WOD 26-06

Posted: 25th maggio 2016 by CFBO in Crossfit

10′ EMOM OF: Snatch 75%-85% Hang Snatch 75%-85% 5′ REST 5 ROUNDS FOR TIME OF: 5 Strict Handstand Push Up 10 Snatch 40/30 kg 15 Burpee – Time Cap 15′

WOD 25-05

Posted: 25th maggio 2016 by CFBO in Crossfit

FOR TIME: 50 calories Row 50 Box Jump Over 60/50 cm 50 Sumodeadlift High Pull 30/20 kg 50 Wall Ball 9/6 kg 50 Clapping Push Up 50 Thruster 30/20 kg 50 Swing 24/16 kg 50 Walking Lunges 50 Double Under – Time Cap 35′

WOD 24-05

Posted: 23rd maggio 2016 by CFBO in Crossfit

20′ TO FIND MAX LOAD – BARBELL COMPLEX: Hang Squat Clean Clean Touch & Go Shoulder to Overhead 5′ REST 10′ AMRAP OF: Deadlift 70/45 kg 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – etc etc… Shoulder to Overhead 70/45 kg 1 – 2 – 3 – […]

WOD 23-05

Posted: 22nd maggio 2016 by CFBO in Crossfit

IN TEAM OF 2: AS MANY METERS AS POSSIBLE IN 6′ OF: Handstand Walk – Teammate alternate eachother. “I go, you go” – Score is the distance they walk on their hands, measured in 1 meter increments. Es: if yuo walk 2.5 meters, your sore will be 2 meters. 2′ REST AS MANY METERS AS […]

WOD 21-05

Posted: 20th maggio 2016 by CFBO in Crossfit

GYMNASTIC SKILLS – 20′ PRACTICE OF: Bar Muscle Up Handstand Walk 5′ REST 18′ AMRAP OF: 5 Bar Muscle Up 10m Handstand Walk 20 Hollow Rock

WOD 20-05

Posted: 20th maggio 2016 by CFBO in Crossfit

3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Burpee Box Jump Over 60/50 cm 1′ Overhead Squat 40/30 kg 1′ Swing 24/16 kg 1′ Hang Snatch 40/30 kg 1′ Toes to Bar 1′ REST

WOD 18-05

Posted: 17th maggio 2016 by CFBO in Crossfit

GYMNASTIC SKILL- 15′ PRACTICE OF: Muscle Up 5′ REST FOR TIME: 500m Row 50 Wall Ball 9/6kg 200m Run 20 Thruster 60/40 kg 100 Double Under 10 Muscle Up Time Cap 18′