Archive for settembre, 2016

WOD 30-09

Posted: 29th settembre 2016 by CFBO in Crossfit

ITEAM WOD In TEAM of 2 complete 100 pistols 80 dip 70 box jump over 60 Power clean 50 pull up 40 Push press 30 burpees 20 Power snatch 20 m handstand walk 400 m run with madball MAN 50 kg WOMAN 36 kg Time cap 30′

WOD 29-09

Posted: 28th settembre 2016 by CFBO in Crossfit

15′ PRACTICE OF HAND STAND WALK 5’rest “JAKIE” 1000 m row 50 thruster 30 pullup

WOD 28-09

Posted: 27th settembre 2016 by CFBO in Crossfit

20 ‘ TO FIND YOUR 1 RM OF: SQUAT CLEAN 5’rest 12’AMRAP 10 ktlb snatch. 32/24 kg (5r+5l) 10 burpees

WOD 27-09

Posted: 26th settembre 2016 by CFBO in Crossfit

7 ROUND FOR TIME OF -7 STOH 60-40kg -7 pull up -7 box jump over -7 hspu -7 slam ball -7 burpee over the bar 400 m run TIME CAP 34′

WOD 27-09

Posted: 25th settembre 2016 by CFBO in Crossfit

20′ to find your 1 RM of: weighted rings dip 5’rest FOR TIME 100 DU 60 wall ball 20 m Handstand walk 15 Rings Mu/ Bar Musclup / C2b TIME CAP 14′

WOD 24-09

Posted: 23rd settembre 2016 by CFBO in Crossfit

15 min PRACTICE OF: -HSPU -T2b 5’rest 4 ROUND 14 cal row 14 burpees 14 front rack lounge 40/30 kg time cap 15′  

WOD 23-09

Posted: 22nd settembre 2016 by CFBO in Crossfit

KETTLEBEL WOD 6 ROUND FOR TIME 10 SQUAT CLEAN 12  PUSH PRESS 12 AMERICAN SWING 12 PUSH UP 12 GOBLET SQUAT NB: 12 Reps = 6 L-arm + 6 R-arm man 32 kg   woman 24 kg

WOD 22-09

Posted: 21st settembre 2016 by CFBO in Crossfit

“FRAN” 21 Thrusters 42/30kg 21 Pull Ups 15 Thrusters 15 Pull Ups 9 Thrusters 9 Pull Ups time cap 8′ REST 8′ “HEAVY FRAN” 15 Thrusters 52/40 kg 15 C2b 12 Thrusters 12 C2b 9 Thrusters 9 C2b time cap 15′

WOD 21-09

Posted: 20th settembre 2016 by CFBO in Crossfit

TEAM WOOOOOOOOOD IN TEAM OF 2 COMPLETE FOR TIME 150 WALL BALL 80 SNATCH 40-30kg 60 BOX JUMP 75-60 cm 40 CAL ROW 20 MUSCLEUP 150 DU Time Cap 28′

WOD 20-09

Posted: 19th settembre 2016 by CFBO in Crossfit

WITH 75-80% OF YOUR 1 RM EMOM 12 of: 1 POWER CLEAN 1 HANG SQUAT CLEAN 1 SQUAT CLEAN FOR TIME 21 HANG POWER CLEAN 21 BURPEES 800 m RUN 15 HANG POWER CLEAN 15 BURPEES 400 m RUN 9 HANG POWER CLEAN 9 BURPEES 200 m RUN MAN 60 kg WOMEN 40 kg TIME […]