Archive for dicembre, 2017

WOD 30-12

Posted: 29th dicembre 2017 by CFBO in Crossfit

In team of 2, I work then you work: 10 round: 20 Wall Ball 15 Deadlift 90/60kg 10 HSPU —Time cap 40′

WOD 29-12

Posted: 28th dicembre 2017 by CFBO in Crossfit

“Angie” 100 Pull Up 100 Push Up 100 Sit Up 100 Air Squat —- time cap 30’

WOD 28-12

Posted: 27th dicembre 2017 by CFBO in Crossfit

20’ to find your max height of BOX JUMP 15’ AMRAP 10 Clean 60/40 10 Front Squat  10 Bar Jumping Burpee

WOD 27-12

Posted: 26th dicembre 2017 by CFBO in Crossfit

For time: 1000m Row then 10 RD of: 5 Snatch 50/35 10 T2B 20 D.U. —- Time cap 25’

WOD 23-12 “12 DAYS OF CHRISTMAS”

Posted: 22nd dicembre 2017 by CFBO in Crossfit

FOR TIME: 1 Shouder to Overhead 70/45 kg 2 Front Squat 70/45 kg 3 Hang Clean 70/45 kg 4 Deadlift 70/45 kg 5 Bar-jumping Burpee 6 Pull Up 7 Toes to Bar 8 Dip 9 Swing 32/24 kg 10 Wall Ball 9/6 kg 11 Box Jump 60/50cm 12 Front Rack Lunge 70/45 kg – Complete […]

WOD 22-12

Posted: 22nd dicembre 2017 by CFBO in Crossfit

TECHNIQUE – 25′ PRACTICE OF: Pull Up Thruster 5′ REST “Fran” 21-15 AND 9 REPS FOR TIME OF: Thruster 40/30 kg Pull Up – NO TIME CAP

WOD 21-12

Posted: 20th dicembre 2017 by CFBO in Crossfit

STRENGTH – FRONT SQUAT: 3-3-3-3-3 – Try to add load after every set. 5′ REST 30-20 AND 10 REPS Box Jump Over 60/50 cm Overhead Lunges 20/15 kg plate Alternating KB Snatch 24 /16 kg Time Cap 12′

WOD 20-12

Posted: 19th dicembre 2017 by CFBO in Crossfit

30′ EMOM -10 ROUNDS OF: 1st- 1 Rope Climb 4.5m 2nd- 3 Bar Muscle Up 3rd- 5 Squat Snatch 60/40 kg – In the remaining time complete max burpee.

WOD 19-12

Posted: 18th dicembre 2017 by CFBO in Crossfit

STRENGTH – 15′ TO FIND 3RM OF: Shoulder to Overhead 5′ REST 15′ AMRAP OF: 10 Handstand Push Up 20 Alternating Pistol 40 Double Under

WOD 18-12

Posted: 17th dicembre 2017 by CFBO in Crossfit

4 ROUNDS AMRAP OF: 1′ Hang Squat Clean 40/30 kg 1′ Toes to Bar 1′ Overhead Squat 40/30 kg 1′ Pull Up 1′ Calories Assault Bike 1′ REST