Archive for luglio, 2017

WOD 01-08

Posted: 31st luglio 2017 by CFBO in Crossfit

TEAM WOD IN TEAM OF 2, 10 MINUTES TO FIND 1RM OF: Overhead Squat – Rack is NOT allowed. 5′ REST 10 ROUNDS FOR TIME OF: 5 Power Snatch 50/35 kg 7 Overhead Squat 50/35 kg 9 Chest to Bar – Teammates alternates after each round. Time Cap 24′

WOD 31-07

Posted: 30th luglio 2017 by CFBO in Crossfit

COMPLETE 4 ROUNDS AMRAP OF: 1′ Clean 60/40 kg 1′ Box Jump 60/50 cm 1′ Toes to Bar 1′ Burpee 1′ Deadlift 60/40 kg 1′ REST

HEROWOD 29-07 “Desforges”

Posted: 29th luglio 2017 by CFBO in Crossfit

5 ROUNDS FOR TIME OF: 12 Deadlift 100/70 kg 20 Pull Up 12 Clean and Jerk 60/40 kg 20 Knees to Elbow Time Cap 30′

WOD 28-07

Posted: 28th luglio 2017 by CFBO in Crossfit

IN TEAMO OF 2 COMPLETE FOR TIME: 100 Double Under 100 Pull Up 100 Thruster 40/30 kg 10 Rope Climb 4.5 m 100 Alternating Pistols 100 Shoulder to Overhead 40/30 kg 100 Double Under Time Cap 30′

WOD 27-07

Posted: 26th luglio 2017 by CFBO in Crossfit

12′ EMOM: Hang Squat Snatch 75-85% Snatch OHS 5′ REST 30-20-10 REPS FOR TIME OF: OHS 50/35 kg Box Jump Over 60/50 cm Time Cap 12′

WOD 26-07

Posted: 25th luglio 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 10′ PRACTICE OF: Handstand Walk 10′ TO FIND MAX DISTANCE OF HANDSTAND WALK 5′ REST 5 ROUNDS FOR TIME OF: 5 Strict Handstand Push Up 7 Power Clean 60/40 kg 9 Front Squat 60/40 kg Time Cap 16′

WOD 25-07

Posted: 24th luglio 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 10′ PRACTICE OF: Double Under 5′ REST FOR TIME: 400m Run 7 Clean & Jerk 90/60 kg 40 Wall Ball 9/6 kg 7 Hang Squat Clean 90/60 kg 40 Double Under 7 Burpee Muscle Up 40 Double Under 7 Hang Squat Clean 90/60 kg 40 Wall Ball 9/6 kg 7 Clean & […]

WOD 24-07

Posted: 23rd luglio 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 3RM OF: Back Squat 5′ REST 12′ AMRAP OF: 7 Snatch 40/30 kg 7 Bar-Jumping Burpee 7 Toes to Bar

WOD 22-07

Posted: 22nd luglio 2017 by CFBO in Crossfit

In team of 3 complete FOR TIME  400 m Buddy carry + 10 kg madball 60 Syncro Thruster 40/30 kg (A2 handstand hold) 50 Swing 24/16 kg (A2+B pullup hold) 40 Box jump 60/50 cm ( A2+B deadlift hold 1 barbell) 30 Deadlift 120/80 kg (A2 dip hold + B dip bottom) *In every movement […]

WOD 21-07

Posted: 20th luglio 2017 by CFBO in Crossfit

12′ EMOM with your 80% of your 1RM  – 1 Power Clean – 1 Hang squat clean – 1 Front squat 5’rest 2 ROUND 1′ Cal row 1′ Push up hands off 1′ Tyre flip 1′ T2b 1′ Air squat