Archive for agosto, 2018

WOD 01-09

Posted: 31st agosto 2018 by CFBO in Crossfit

100 D.U. 20 Front Squat 40/30 30 Dip 100 D.U. 20 Front Rack Lunges 40/30 30 Push Up 100 D.U. 20 Oh Squat 40/30 30 Dip 100 D.U. 20 OH Lunges40/30 30 Push Up   — time cap 25′

WOD 31-08

Posted: 30th agosto 2018 by CFBO in Crossfit

For time, 4 RDs of: 15 OH Squat 40/30 15 Pull Up 15 Box Jump — every 4’, run 200m — Time cap 20’

WOD 30-08

Posted: 29th agosto 2018 by CFBO in Crossfit

20’ to find your 3 RM Hang Snatch    5’ Rest   15’ AMRAP  3 Bar Muscle Up 6 Pistols 9 HSPU

WOD 29-08

Posted: 28th agosto 2018 by CFBO in Crossfit

In team of 2: 6’ AMRAP   3+3 KB Snatch 24/16   6 Goblet Squat  2’ Rest 6’ AMRAP   3 Squat Clean 60/40   6 Bar Jumping Burpee 2’ Rest  6’ AMRAP    3+3 KB Clean and Press   6 Box Jump   — 1 RD each, I work then you work

WOD 28-08

Posted: 27th agosto 2018 by CFBO in Crossfit

20’ to find max load of: 3 DL+ 1 Clean   5’ Rest   12’ AMRAP of: even: 10 Wall Ball+ max T2B odd: 10 Swing 32/24+ max D.U. — your score will be the sum of T2B and D.U.

WOD 27-08

Posted: 26th agosto 2018 by CFBO in Crossfit

For time: 20 Truster 50/35    3 RDs of Cindy 20 SDLHP 50/35    3 RDs of Cindy 20 Clean and Jerk 50/35    3 RDs of Cindy — Time cap 20’

WOD 25-08

Posted: 24th agosto 2018 by CFBO in Crossfit

IN TEAM OF 2 15′ to find 5RM of: Overhead Squat – Rack is NOT allowed. -Every team can use only one barbell. 5′ REST 6 ROUDS FOR TIME OF: 12 Snatch 40/30 kg 12 Pull Up 12 Overhead Squat 40/30 kg 12 Bar-Jumping Burpee -“I go, you go”. Teammate alternate after 12 repetitions. Time […]

HEROWOD 24-08

Posted: 23rd agosto 2018 by CFBO in Crossfit

“Holleyman” 30 ROUNDS FOR TIME OF: 5 Wall Ball 9/6 kg 3 Handstand Push Up 1 Clean 100/70 kg Time Cap 40′

WOD 23-08

Posted: 22nd agosto 2018 by CFBO in Crossfit

FROM 0:00 TO 15:00 – COMPLETE FOR TIME 3 Rounds of 400m Run 20 Toes to Bar 10 Rings Dip FROM 15:00 TO 30:00 – COMPLETE FOR TIME 3 Rounds of 500m Row 20 Overhead Lunges 20/15 kg 10 Rings Dip

WOD 22-08

Posted: 21st agosto 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF: Clean Hang Power Clean Hang Squat Clean 2 Front Squat 5′ REST 10′ AMRAP OF: 9 Burpee 7 Handstand Push Up 5 Bar Muscle Up