Archive for giugno, 2016

WOD 01-07

Posted: 30th giugno 2016 by CFBO in Crossfit

GYMNASTIC SKILLS- 20′ PRACTICE OF: Handstand Walk Pistols 5′ REST 20′ AMRAP OF: 10m Handstand Walk 15 Burpee 20 Pistols

WOD 30-06

Posted: 29th giugno 2016 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 20 Deadlift 80/52.5 kg 20 Box Jump 60/50 cm 20 Pull Up 400m Run Time Cap 30′

WOD 29-06

Posted: 29th giugno 2016 by CFBO in Crossfit

IN TEAM OF 3 FIND MAX LOAD IN 15′ OF: Deadlift Hang Squat Clean Push Press Shoulder to Overhead 5′ REST FOR TIME: 1500m Row 60 Handstand Push Up 60 Clean 60/40 Kg Time Cap 15′

WOD 28-06

Posted: 27th giugno 2016 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Muscle Up 5′ REST COMPLETE AS MANY REPS AS POSSIBLE IN 3 ROUNDS OF: 1′ Muscle Up 1′ Box Jump 60/50 cm 1′ Thruster 30/20 kg 1′ Rings dip 1′ Toes to Bar 1′ REST

WOD 27-06

Posted: 26th giugno 2016 by CFBO in Crossfit

20′ TO FIND YOUR 3RM OF: Deadlift 5′ REST 10′ AMRAP OF: Double under 10-20-30-40-etc… Burpee 5-10-15-20-etc… – Continue to add 10 du and 5 burpee until the end of the time.

WOD 25-06

Posted: 24th giugno 2016 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Rope Climb, any style 5′ REST 5 ROUNDS FOR TIME OF: 2 Rope Climb 4.5 m 20 Shoulder to Overhead 40/30 kg 20 Box Jump 60/50 cm Time Cap 18′

WOD 24-06

Posted: 23rd giugno 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF: Front Squat 5′ REST 6 ROUNDS FOR TIME OF: 50 Double Under 5 Muscle Up Time Cap 8′

WOD 23-06

Posted: 22nd giugno 2016 by CFBO in Crossfit

COMPLETE FOR TIME: 80 Squat 40 KB Snatch 24/16 kg 20 Handstand Push Up 60 Squat 30 KB Snatch 24/16 kg 15 Handstand Push Up 40 Squat 20 KB Snatch 24/16 kg 10 Handstand Push Up 20 Squat 10 KB Snatch 24/16 kg 5 Handstand Push Up – Time Cap 25′

WOD 22-06

Posted: 21st giugno 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YUR 1RM OF: Split Jerk 5′ REST 10′ AMRAP OF: 10 Overhead Squat 50/35 kg 10 Toes to Bar

WOD 21-06

Posted: 20th giugno 2016 by CFBO in Crossfit

5 ROUNDS FOR LOAD: Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press – One set of the complex = complete all 5 movements for 1 repetition . Complete the complex for 7 sets unbroken (without letting go of the bar or […]