Archive for aprile, 2018

WOD 23-04

Posted: 22nd aprile 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF: Overhead Squat 5′ REST 12′ AMRAP OF: 5 Squat Snatch 50/35 kg 10 Pull Up 20 Double Under Tatget +6 rounds

WOD 21-04

Posted: 21st aprile 2018 by CFBO in Crossfit

IN TEAM OF 3 complete….. see the dashboard tomorrow morning

WOD 20-04

Posted: 19th aprile 2018 by CFBO in Crossfit

In team of 2 complete : 25’ AMRAP 100 Pushup 100 Stoh 40/30 lg 100 cal row 100 Syncro burpees 50m Hsw

WOD 19-04

Posted: 18th aprile 2018 by CFBO in Crossfit

STRENGHT EMOM 10’ (with 70% 1RM of C&J) 2 Power clean 2 Front squat 2 Stoh   5’rest   METCON 12-9-6-9-12 Power clean 60/40 kg Hspu Time Cap 12’

WOD 18-04

Posted: 17th aprile 2018 by CFBO in Crossfit

GYMNASTICS COMPLEX 12’ EMOM 1 ROUND 1 pullup 1 c2b 1 t2b 2 ROUND 2 pullup 2 c2b 2 t2b Ecc ecc… Every Minute add 1 reps 5’rest FOR TIME 50 wall ball 40 hang power clean 20 pistols 10 dip time cap 16’

WOD 17-04

Posted: 16th aprile 2018 by CFBO in Crossfit

STRENGHT 12’EMOM 3 thruster 70/75 % 1 RM 5’rest In 10’ complete: 21 burpee over the bar 15 stoh 60/40 kg 9 snatch 3 bar Muscleup ** in the remaining time, max reps Thruster

WOD 16-04

Posted: 15th aprile 2018 by CFBO in Crossfit

“RANDY” 75 snatch 35/25 kg Time cap 8’ Then “MINI ROY” 3 ROUND 10 deadlift 80/60 kg 15 box jump 20 pullup Time cap 14’

WOD 14-04

Posted: 13th aprile 2018 by CFBO in Crossfit

In team of 2, 1 Rd each: 6’ AMRAP 5+5 KB Snatch 24/16 5 Goblet Squat 2’ Rest 6’ AMRAP 10 Swing 5 pull up 2’ Rest 6’ AMRAP 10 KB SDLHP 6 Pistols 2’ Rest 6’ AMRAP 10 Sit Up 5 KB Burpee

WOD 13-04

Posted: 12th aprile 2018 by CFBO in Crossfit

20’ AMRAP: 10 OH Squat 40/30 10 T2B 10 Front Rack Lounges 40/30 10 Dip 30 D.U.

WOD 12-04

Posted: 11th aprile 2018 by CFBO in Crossfit

20’ Pracrice Hand Stand Hold and Walk   5 RD for time: 20 Pull Up 15 Burpees 10m HS Walk —- Time Cap 18’