Archive for ottobre, 2017

WOD 31-10

Posted: 30th ottobre 2017 by CFBO in Crossfit

15’ PRACTICE OF: -Box Jump -Double under 5’Rest 3 ROUND 40 Box jump over 60/50 cm 30 Thruster 50/35 kg 20 Burpees over the bar 100 D.U Time Cap 25’

WOD 30-10

Posted: 29th ottobre 2017 by CFBO in Crossfit

STRENGHT 20’ To find your 1RM of : Snatch Balance  5’rest 3 ROUND 12 Ktlb Snatch alt 32/24 kg 10 Clean  8 Stoh  TIME CAP 12’

WOD 28-10

Posted: 27th ottobre 2017 by CFBO in Crossfit

20′ to find 1RM Weighted rings dip     3RD for time of: 4 Reverse Burpee 12 Rings Dip 36 Swing 24/16 —18′ time cap

WOD 27-10

Posted: 26th ottobre 2017 by CFBO in Crossfit

Practice Snatch as Warm up   3RD for time of: 30 Muscle snatch 30/20 200m Run 10 burpee 20 Power Snatch 40/30 200m Run 10 burpee 10 Squat Snatch 60/40 200m Run 10 burpee — 27′ time cap

WOD 26-10

Posted: 25th ottobre 2017 by CFBO in Crossfit

20′ EMOM Even— 5 Muscle Up, max Box Jump Odd— 5 Deadlift 120/80, max D.u. Your score is the sum of box jump and d.u.

WOD 25-10

Posted: 24th ottobre 2017 by CFBO in Crossfit

“Filthy Fifty” for time: 50 Box Jump 50 Jumping Pull Up 50 Swing 16/12 50 Walking lounges 50 Knee to elbow 50 Push Press 20/15 50 Back Extension  50 Wall Ball 9/6 50 Burpee 50 D.u. —time cap 35′

WOD 24-10

Posted: 23rd ottobre 2017 by CFBO in Crossfit

20′ to find 1RM of CLEAN   5’rest   12′ AMRAP of: 10 HSPU 10 Hang Squat Clean @50%1RM — target +6RD

WOD 23-10

Posted: 22nd ottobre 2017 by CFBO in Crossfit

15 ‘ practice kipping and butterfly pull up   4RD for time: 15 Pull Up 10 Thruster 60/40 15 Burpee 10 Swing 32/24 — time cap 18′

WOD 21-10

Posted: 20th ottobre 2017 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE “Elizabeth” 21-15 AND 9 REPS OF: Clean 60/40 kg Rings Dip – Teammate alternate after every round Time Cap 12′ 5′ REST “Diane” 21-15 AND 9 REPS OF: Deadlift 100/70 kg Handstand Push Up – Teammate alternate after every round Time Cap 12′

WOD 20-10

Posted: 19th ottobre 2017 by CFBO in Crossfit

18′ AMRAP OF: 5 Muscle Up 10 Shoulder to Overhead 60/40 kg 15 Wall Ball 9/6 kg Target +5 Rounds