Archive for gennaio, 2019

WOD 01-02

Posted: 31st gennaio 2019 by CFBO in Crossfit

10’ Practice Rope climb 3 RDs AMRAP of: 1’ Rope Climb 1’ Thruster 30/20 1’ Cal Assault Bike 1’ Dip 1’ GHD Sit Up 1’ Hang Snatch 30/20 1’ Rest

31-01

Posted: 30th gennaio 2019 by CFBO in Crossfit

12’ EMOM 3 Clean  min 1-3 @65%1Rm min 4-6 @70%1 Rm min 7-9 @75%1 Rm min 10-12 @80%1Rm   5’ Rest   12’ EMOM, 4 RDs of: 1’ max Box Jump  2’ max T2B 3’ max Wall ball — your score will be the sum of all the reps

WOD 30-01

Posted: 29th gennaio 2019 by CFBO in Crossfit

20’ to find 3RM of Front Squat    For time: 1000m Row   then 5RDs of: 10 Burpees  10 OH Lunges 20/15 — Time Cap 12’

WOD 29-01

Posted: 28th gennaio 2019 by CFBO in Crossfit

20’ AMRAP of: 1 Snatch 50/35 1 OH Squat  5 D.U. 2 Snatch  2 OH Squat  10 D.U. 3 Snatch  3 OH Squat  15 D.U. …….

WOD 28-01

Posted: 27th gennaio 2019 by CFBO in Crossfit

20’ practice rings M.U.   10 Rounds for time of: 3 Rings M.U. 6 Inverted Burpees 9 Goblet Squat  12 Swing 32/24 – Time Cap 25’

WOD 26-01

Posted: 25th gennaio 2019 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE FOR TIME: 100 Dumbell Clean 2×20/15 kg —> Handstand Hold 100 Box Jump 60/50 cm ———-> Hang L-sit 100 Pull Up ————————> Deadlift Hold 100/70 kg 100 Toes to Bar ——————-> Overhead Dumbell Hold 2×20/15 kg 100 Push Press 2×20/15 kg ——-> Bar Hang Hold One teammate work while the […]

WOD 25-01

Posted: 24th gennaio 2019 by CFBO in Crossfit

FOR TIME: 50 Double Under 50 Handstand Push Up 50 Alternating Dumbell Snatch 20/15 kg 50 Overhead Walking Lunges 20/15 kg 50 Rings Dip 50 Overhead Squat 40/30 kg 50 Burpee 50 Double Under Time Cap 24′

WOD 24-01

Posted: 23rd gennaio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE: Chest to Bar 5′ REST 21-18-15-12-9 REPS FOR TIME OF: Chest to Bar Clean & Jerk 50/35 kg Box Jump Over 60/50 cm Time Cap 25′

WOD 23-01

Posted: 22nd gennaio 2019 by CFBO in Crossfit

10′ EMOM OF: 6 Deadlift @70% 1RM Max Toes to Bar 2′ REST 10′ EMOM OF: 12 Dumbell Push Press 2 x 15/10 kg Max Wall Ball 9/6kg -Your Score will be the sum of t2b and Wall Ball Completed

WOD 22-01

Posted: 21st gennaio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Walk 5′ REST 20′ AMRAP OF: 10m Handstand Walk 15 Hollow Rock 20 Alternating Pistols 15 Swing 24/16 kg