Archive for ottobre, 2018

WOD 01-11

Posted: 31st ottobre 2018 by CFBO in Crossfit

4 ROUNDS AMRAP OF: 1′ Calories Row 1′ Toes to Bar 1′ Box Jump 60/50 cm 1′ Swing 24/16 kg 1′ Wall Ball 9/6 kg 1′ REST

WOD 31-10

Posted: 30th ottobre 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 3RM OF: Front Squat 5′ REST 5 ROUNDS FOR TIME OF: 45 Double Under 15 Thruster 30/20 kg Time Cap 12′

WOD 30-10

Posted: 30th ottobre 2018 by CFBO in Crossfit

15’ practice HSPU   20’ AMRAP  5 HSPU 10 Alternating Pistols 15 Swing 24/16 20 Box Jump 

WOD 29-10

Posted: 28th ottobre 2018 by CFBO in Crossfit

WEIGHTLIFTING – 20′ TO FIND 1RM OF: Hang Clean 5′ REST 12’ EMOM 3 Hang Clean @70%1RM + Max Bar-Jumping Burpee – Your score will be the sum of burpees completed

WOD 27-10

Posted: 26th ottobre 2018 by CFBO in Crossfit

IN TEAM OF 2 PERSON, COMPLETE FOR TIME: 100 Clean & Jerk 60/40 kg 100 Bar Muscle Up 200 Wall Ball 9/6 kg 100 Handstand Push Up 100 Snatch 60/40 kg Time Cap 50′

WOD 26-10

Posted: 25th ottobre 2018 by CFBO in Crossfit

10′ Double Under Practice   5 RDs for time of: 90 Double Under 30 Deadlift 50/35 kg 10 Bar-Jumping Burpee  Time Cap 26′  

WOD 25-10

Posted: 24th ottobre 2018 by CFBO in Crossfit

Pause Back Squat: 5RDs x 3 Reps @70% — pause 3” at the bottom position   15’ AMRAP: 200m Run 10 Swing  24/16 10 KB SDLHP 24/16  

WOD 24-10

Posted: 23rd ottobre 2018 by CFBO in Crossfit

10’ practice Rope climb 20’ AMRAP of: 1 Rope Climb 20 HSPU 20 T2B 20 Pistols

WOD 23-10

Posted: 22nd ottobre 2018 by CFBO in Crossfit

20’ to find 1 RM of Clean and Jerk    3 RDs for time: 50 D.U. 20 Wall Ball 10 Dip — time cap 12’

WOD 22-10

Posted: 21st ottobre 2018 by CFBO in Crossfit

3 RDs for time of: 30 Rings Row 30 Squat Clean 40/30 30 Push Up 30 Front Rack lunges 40/30 –Time Cap 25’