Archive for ottobre, 2016

WOD 31-10

Posted: 30th ottobre 2016 by CFBO in Crossfit

20′ to find 1RM of THRUSTER   5’REST   FOR TIME: 100 D.U. Then complete 5RD of: 10 Thruster 30/20 10 Pull Up 10 Push Up Then: 100 D.U.

WOD 28-10

Posted: 27th ottobre 2016 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Walk 5′ REST 4 ROUNDS FOR TIME OF: 10m Handstand Walk 20m Overhead Walking Lunges with 20/15 kg plate 30m Burpee Broad Jump Time Cap 20′

WOD 27-10

Posted: 26th ottobre 2016 by CFBO in Crossfit

15′ PRACTICE OF: KB Snatch 5′ REST 5 ROUNDS FOR TIME OF: 20 KB Snatch 24/16 kg 20 Hand Release Push Up 20 Toes to Bar 20 Thruster 30/20 kg 200m Run Time Cap 30′

WOD 26-10

Posted: 25th ottobre 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 3RM OF: Shoulder to Overhead 5′ REST 21-15 AND 9 REPS FOR TIME OF: Overhead Squat 60/40 kg C2b Time Cap 12′

WOD 25-10

Posted: 24th ottobre 2016 by CFBO in Crossfit

COMPLETE AS MANY REPS AS POSSIBLE IN 3 ROUNDS OF: 1′ Push Press 40/30 kg 1′ Assault Bike for calories 1′ Clean 50/35 kg 1′ Wall Ball 9/6 kg 1′ Swing 24/16 kg 1′ REST

WOD 24-10

Posted: 23rd ottobre 2016 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Rope Climb, any style 5′ REST 5 ROUNDS FOR TIME OF: 1 Legless Rope Climb 4.5m 10 Clean & Jerk 60/40 kg 100 Double Under 25′ Time Cap

WOD 22-10

Posted: 21st ottobre 2016 by CFBO in Crossfit

12 ‘ EMOM with 75-85% of your 1 RM : 1 Power snatch 1 Hang squat snatch 1 Snatch balance 1 Overheadsquat 5’rest AMRAP 16’ 7 C2b 7 power snatch 40/30 kg 7 box jump 75/60 cm

WOD 21-10

Posted: 20th ottobre 2016 by CFBO in Crossfit

20’TO FIND YOUR 1RM OF: SNATCH 5’rest 21-15-9 HSPU DIP PUSHUP Time Cap 12′

WOD 20-10

Posted: 19th ottobre 2016 by CFBO in Crossfit

20′ PRACTICE OF -D.U -BOX JUMP -BURPEES 5’rest “GHOST” 6 ROUND 1′ ROW 1’BURPEES 1’D.U 1’REST  

WOD 19-10

Posted: 18th ottobre 2016 by CFBO in Crossfit

TEAM WOOOOOOD In team of 3 complete 1 ROUND for person 7 C&J 60/40kg 14 SWING 32/24 kg 21 BOX JUMP OVER when all member of TEAM complete 1 round All member TOGETHER complete: 800 M RUN then 60 SNATCH 60/40 kg 60 RINGS DIP TIME CAP 28′