Archive for novembre, 2018

WOD 30-11

Posted: 30th novembre 2018 by CFBO in Crossfit

GYMNSTIC SKILL – 15′ PRACTICE OF: Rope Climb 5′ REST 4 ROUNDS AMRAP OF: 1′ Rope Climb 1′ Assault Bike for calories 1′ Double KB Thruster 2x 16/12 1′ Dip 1′ Row for calories 1′ REST

WOD 29-11

Posted: 28th novembre 2018 by CFBO in Crossfit

30-25-20-15-10-5 REPS FOR TIME OF: Overhead Squat 50/35 kg Pull Up Swing 32/24 kg Time Cap 25′

WOD 28-11

Posted: 27th novembre 2018 by CFBO in Crossfit

FROM 0:00 TO 10:00 “Isabel” 30 Snatch 60/40 kg for time FROM 10:00 TO 20:00 “Karen” 150 Wall Ball 9/6 kg for time FROM 20:00 TO 30:00 “Grace” 30 Clean & Jerk 60/40 kg for time

WOD 27-11

Posted: 27th novembre 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF: Back Squat 5′ REST 12′ AMRAP OF: 2 Box Jump 60/50 cm 1 Handstand Push Up 4 Box Jump 60/50 cm 2 Handstand Push Up 6 Box Jump 60/50 cm 3 Handstand Push Up etc, etc… – Continue to add 2 box jump and 1 hspu until the […]

WOD 26-11

Posted: 25th novembre 2018 by CFBO in Crossfit

FOR TIME 5 Squat Clean 90/60 kg 10 Bar Muscle Up 15 Bar-Jumping Burpee 200 Double Under 15 Bar-Jumping Burpee 10 Bar Muscle Up 5 Squat Clean 90/60 kg Time Cap 20′

WOD 24-11

Posted: 24th novembre 2018 by CFBO in Crossfit

In team of 3, 3 Rounds AMRAP of: 1’ Assault Bike (cal) 1’ SDLHP 50/35 1’ D.U. 1’ Push Press 50/35 1’ Swing 24/16 1’ Front Squat 50/35   –the team’s score will be the sum of reps and cal of each team mate 

WOD 23-11

Posted: 22nd novembre 2018 by CFBO in Crossfit

1000m Row 90 OH lunges 29/15 80 KB Snatch 16/12 70 Wall ball  60 Dip 50 Box jump  — time cap 25’

WOD 22-11

Posted: 21st novembre 2018 by CFBO in Crossfit

20’ to find max load of: 3 D.L. + 1 Clean + 1 Hang Clean   “Open WOD 12.1” 7’ AMRAP of Burpees 

WOD 21-11

Posted: 20th novembre 2018 by CFBO in Crossfit

5 RDs for time of: 10 Snatch 60/40 10 Bar jumping Burpee 30 Swing 24/16 – 1’ Rest at the end of every round —22’ time cap 

WOD 20-11

Posted: 19th novembre 2018 by CFBO in Crossfit

“Mary” 20’ AMRAP of: 5 HSPU  10 Pistols 15 Pull up