Archive for maggio, 2018

WOD 31-05

Posted: 30th maggio 2018 by CFBO in Crossfit

TEAM WOD In team of 2 complete 25’AMRAP 200 du (100 A and 100 B) 20 sincro pistols 15 sincro toes to bar 10 sincro c&j 60/40  

WOD 30-05

Posted: 29th maggio 2018 by CFBO in Crossfit

FOR TIME 21 hspu 10 deadlift 120/80 kg 21 bar laterale burpees 10 Swing 32-24 kg 200 m run 15 hspu 8 deadlift 15 b.l.b 8 swing 200 m run 9 hspu 6 deadlift 9 b.l.b 6 swing 200 m run time cap 24’

WOD 29-05

Posted: 28th maggio 2018 by CFBO in Crossfit

STRENGHT  20’ to find your 3RM of OHS (from the ground) 5’rest 4 ROUND 5 bar muscleup 20 wall ball 30 D.u time cap 15’

WOD 28-05

Posted: 27th maggio 2018 by CFBO in Crossfit

“In memoy of Navy Seal Micheal Murphy”                                         “MURPH” 1 mile run 100 pullup 200 push up 300 air squat 1 mile run weighted vest 20/14 lb PARTITION THE PULLUP PUSHUP AND SQUAT AS NEEDED

WOD 26-05

Posted: 25th maggio 2018 by CFBO in Crossfit

In team of 2 (A and B) complete: 1600m Run — 200m A, 200m B…. 6RD (1 RD A, 1 RD B) 10 Box Jump 10 Alternating KB Snatch 24/16 20 Clapping Push Up 1600m Run — 200m A, 200m B….   —-Time Cap 30’

WID 25-05

Posted: 24th maggio 2018 by CFBO in Crossfit

3RD AMRAP of: 1’ Rope climb  1’ Pistols 1’ Pull Up 1’ GHD Sit Up 1’ Push Press 30/20 1’ Swing 24/16

WOD 24-05

Posted: 23rd maggio 2018 by CFBO in Crossfit

20’ to find Max load of: 1 Clean 1 Hang Clean 1 Hi Hang Clean   5’ Rest   12’ 1000m Row then AMRAP  10 Front Rack Lounges 60/40 10 Burpee  

WOD 23-05

Posted: 22nd maggio 2018 by CFBO in Crossfit

20’ AMRAP 8 KB Turkish get up 16 KB Clean and Jerk 24 Russian Swing 32 D.U. @ KB 24/16

WOD 22-05

Posted: 21st maggio 2018 by CFBO in Crossfit

Back Squat: 5reps X 6           @70/75%1 RM  4 Rd for time of: 20 Clean 40/30 200m Run —time Cap 12’

WOD 21-05

Posted: 20th maggio 2018 by CFBO in Crossfit

5RD for time of: 10 Snatch 50/35 10 OH Squat 50/35 10 Push up on the bar 30 Sit up —time Cap 25’