Archive for agosto, 2016

WOD 01-09

Posted: 31st agosto 2016 by CFBO in Crossfit

AMRAP 30′ 15 OVERHEAD SQUAT 15 PULLUP 15 SQUAT SNATCH 15 PULLUP 15 FRONTSQUAT 15 PULLUP 15 SQUAT CLEAN MAN 40kg  WOMAN 30kg

WOD 31-8

Posted: 30th agosto 2016 by CFBO in Crossfit

20′ PRACTICE OF: HANDSTAND WALK   5’REST   3 ROUND FOR TIME 15 THRUSTER  60/40 KG 18 SWIG 32/24 KG 21 AIR SQUAT 400M RUN TIME CAP 20′

WOD 30-08

Posted: 29th agosto 2016 by CFBO in Crossfit

FIND YOUR  1RM  OF: BACK SQUAT   5’REST   21-15-9-6-3 STOH    60/40 KG FRONT SQUAT      60/40 KG BAR FACING BURPEES   TIME CAP 15′

WOD 29-8

Posted: 28th agosto 2016 by CFBO in Crossfit

PRACTICE 20′ OF: HANDSTAND PUSHUP   5’REST   GYMNASTIC COMPLEX 6 ROUND FOR TIME 15 Narrow pushup 12 T2b 10 Rings dip 5 Bar Muscleup NB: at the end of every round 50 D.U   TIME CAP 18′

WOD 27-08

Posted: 26th agosto 2016 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE AMRAP IN 30′ OF: 100 Calories Row 50 Clean 70/45 kg 100 GHD Sit Up 50 Muscle Up 100 Swing 32/24 kg Max reps of Squat Clean to Thruster (Cluster) 70/45 kg

WOD 26-08

Posted: 25th agosto 2016 by CFBO in Crossfit

COMPLETE AS MANY REPS AS POSSIBLE IN 4 ROUNDS OF: 1′ Snatch 70/45 kg 1′ Burpee Box Jump Over 60/50 cm 1′ Clean & Jerk 70/45 kg 1′ Burpee Pull Up 1′ REST

WOD 25-08

Posted: 24th agosto 2016 by CFBO in Crossfit

BARBELL COMPLEX – MAX LOAD OF: Power Clean Hang Squat Clean to Thruster (=Cluster) Shoulder to Overhead 5′ REST 21-15 AND 9 REPS FOR TIME OF: Handstand Push Up Front Squat 60/40 kg – 100 Double Under at the end of every round. Time Cap 12′

WOD 24-08

Posted: 23rd agosto 2016 by CFBO in Crossfit

STRENGTH – FIND YOUR 1RM IN 50′ OF: Snatch Overhead Squat Weighted Pull Up – Your score will be the sum of lifted kilograms (weighted pull up: if my bodyweight is 80 kg and my 1RM is 20 kg, my score in this exercise = 100kg)

WOD 23-08

Posted: 22nd agosto 2016 by CFBO in Crossfit

3 ROUNDS FOR TIME OF: 20 Pull Up 200m Run 20 Rings Dip 200m Run 20 Toes to Bar 200m Run 20 Pistol, alternating 200m Run Time Cap 30′

WOD 22-08

Posted: 21st agosto 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 3RM OF: Deadlift 5′ REST FOR TIME: 1000m Row 100 Wall Ball 9/6 kg 10 Bar Muscle Up Time Cap 14′