Archive for novembre, 2016

WOD 01/12

Posted: 30th novembre 2016 by CFBO in Crossfit

15′ PRACTICE OF -windmill -turkish get up 5’rest 5 ROUND 12 WINDMILL 24-16 kg 6 SQUAT CLEAN 80-52,5kg 4 TURKISH GET UP Time Cap 20′

WOD 30/11

Posted: 29th novembre 2016 by CFBO in Crossfit

TEAM WOD In TEAM of 3 complete: 2000 m ROW then 9 ROUND -21 THRUSTER 40-30kg -15 BAR LATERAL BURPEES -9 SWING 32-24 kg Time Cap 35′

WOD 29/11

Posted: 29th novembre 2016 by CFBO in Crossfit

20′ TO FIND YOUR 1RM OF: -FRONT SQUAT   5’rest   FOR TIME 3 ROUND 12 Hang Power Snatch 50-35 kg 12 Ohs 12 T2b TIME CAP 15′

WOD 28/12

Posted: 27th novembre 2016 by CFBO in Crossfit

15′ PRACTICE Bar Muscelup   5’REST   FOR TIME 150 D.U 35 WALL BALL 9/6 kg 20 BAR M.U 35 BURPEES 20 STOH 60-40kg 35 BOX JUMP 20 DEADLIFT 35 CLEAN 150 D.U TIME CAP 25′  

WOD 26-11

Posted: 25th novembre 2016 by CFBO in Crossfit

15′ Practice Jerk Then 3 RD for time of: 20 SDLHP 43/30 20 T2B 20 Clean and Jerk 40/30 100 D.U. —time cap 20′

WOD 25-11

Posted: 24th novembre 2016 by CFBO in Crossfit

20′ To Find 1 Rm of SQUAT CLEAN   5′ Rest   10′ AMRAP of: 10 Power Clean @60% 1RM 10 Burpees

WOD 24-11

Posted: 23rd novembre 2016 by CFBO in Crossfit

10 RD for time of: 10 American Swing 32/24 10 Inverted Burpees 10 L Pull UP 10 Extension Plank — Time cap 25′  

WOD 23-11

Posted: 23rd novembre 2016 by CFBO in Crossfit

12′ EMOM Snatch @70-80% Hang snatch OH Squat 5′ rest 12′ AMRAP 6 Bar MU 12 Pistols 24 D.U.

WOD 22-11

Posted: 21st novembre 2016 by CFBO in Crossfit

WOD 21-11

Posted: 20th novembre 2016 by CFBO in Crossfit

FOR TIME: 1°RD 5 HSPU 2°RD 5 HSPU 10 Front Squat 50/35 3°RD 5 HSPU 10 Front Squat 50/35 15 Rings Dip 4°RD 5 HSPU 10 Front Squat 50/35 15 Rings Dip 20 American Swing 32/24 5°RD 5 HSPU 10 Front Squat 50/35 15 Rings Dip 20 American Swing 32/24 25 Box Jump 50/60 6°RD […]