Archive for dicembre, 2018

WOD 31-12

Posted: 30th dicembre 2018 by CFBO in Crossfit

FOR TIME: 1 Overhead Squat 60/40 kg 2 Power Snatch 60/40 kg 3 Bar-jumping Burpee 4 Clean 60/40 kg 5 Deadlift 60/40 kg 6 Push Up 7 Overhead Walking Lunges 20/15 kg 8 Pull Up 9 Front Squat 60/40 kg 10 Handstand Push Up 11 Bar Muscle Up 12 Thruster 60/40 kg -Complete each exercise […]

WOD 29-12

Posted: 28th dicembre 2018 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE FOR TIME: 1200m Run 60 Clean & Jerk 60/40 kg 120 Swing 32/24 kg 60 Thruster 60/40 kg 120 Toes to Bar 60 Front Squat 60/40 kg Time Cap 40′

WOD 28-12

Posted: 27th dicembre 2018 by CFBO in Crossfit

STRENGTH – IN A WINDOW OF 20′: Overhead Squat 7-7-5-5-3-3 – You can use a rack – Add weight after every set 5′ REST FOR TIME: 80 Dumbell Snatch 20/15 40 Handstand Push Up 20 Clean 80/52.5 kg Time Cap 15′

WOD 27-12 “Filthy Fifty”

Posted: 26th dicembre 2018 by CFBO in Crossfit

FOR TIME: 50 Box Jump 60/50 cm 50 Jumping Pull Ups 50 Swing 16/12 kg 50 Walking Lunge 50 Knees to Elbow 50 Push Press 20/15 kg 50 Back Extensions 50 Wall ball shots 9/6 kg 50 Burpees 50 Double Unders Time Cap 30′

WOD 24-12 “12 DAYS OF CHRISTMAS”

Posted: 23rd dicembre 2018 by CFBO in Crossfit

FOR TIME: 1 Shouder to Overhead 70/45 kg 2 Front Squat 70/45 kg 3 Clean 70/45 kg 4 Bar Muscle Up 50 Double Under 6 Burpee 7 Pull Up 8 Box Jump 60/50 cm 9 Toes to Bar 10 Pistols 11 Deadlift 70/45 kg 12 Wall Ball 9/6 kg Like the song the “12 Days […]

WOD 22-12

Posted: 21st dicembre 2018 by CFBO in Crossfit

25’ AMRAP, In team of 3, A+B, C Rest B+C, A Rest C+A, B Rest 1 Round each couple: 5 Syncro Thruster 60/40 10 Sit Up med ball throw (A throws to B and B throws to A is 1 Rep) 15 Box Jump alternating buddy (15 box  Jump each, A jumps then B jumps)

WOD 21-12

Posted: 20th dicembre 2018 by CFBO in Crossfit

20’ AMRAP of: 2 Snatch 60/40 2 T2B 10 D.U. 4 Snatch 4 T2B 20 D.U. 6 Snatch 6 T2B 30 D.U. etc etc…

WOD 20-12

Posted: 20th dicembre 2018 by CFBO in Crossfit

20’ to find max load of 1 RM wheighted Pull Up (no kipping)    21 – 15 – 9 Burpee Pull Up Push Press 40/30 –Time Cap 14’

WOD 19-12

Posted: 18th dicembre 2018 by CFBO in Crossfit

4 Rounds AMRAP of: 1’ Alternate Dumbells Snatch 15/12 1’ C2B 1’ Swing 24/16 1’ OH Lunges 20/15 1’ SDLHP 40/30 1’ Rest — your score will be the sum of reps  

WOD 18-12

Posted: 17th dicembre 2018 by CFBO in Crossfit

20’ to find your 5RM of DEADLIFT   In a window of 12’ complete: 1000m row then AMRAP of: 10 HSPU 10 Alt Pistols