Archive for maggio, 2019

WOD 01-06

Posted: 31st maggio 2019 by CFBO in Crossfit

IN TEAM OF 2: IN A WINDOW OF 5′ COMPLETE FOR TIME 1000m Row Then, IN 9′ FIND MAX LOAD OF: Hang Snatch Then, WITH A TIME CAP OF 15′, COMPLETE 10 ROUNDS FOR TIME OF: 15 Thruster 30/20 kg 30 Double Under -Teammate alternate after every round

WOD 31-05

Posted: 30th maggio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ Rings Muscle Up Practice FOR TIME: 15 Clean & Jerk 60/40 kg 9 Muscle Up 12 Clean & Jerk 60/40 kg 7 Muscle Up 9 Clean & Jerk 60/40 kg 5 Muscle Up 6 Clean & Jerk 60/40 kg 3 Muscle Up 3 Clean & Jerk 60/40 kg Time Cap 18′

WOD 30-05

Posted: 29th maggio 2019 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF: Weighted Rings Dip 5′ REST 15′ EMOM: 1st- 15 Box Jump 60/50 cm + Max Dip 2nd- 12 DB Snatch 20/15 kg + Max Pull Up 3rd- 10 Burpee + Max Toes to Bar – Your score will be the sum of dip, pull up and t2b completed.

WOD 29-05

Posted: 28th maggio 2019 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 3RM OF: Front Squat 5′ REST FOR TIME: 100 Double Under 50 Step Up 2x 15/10 kg 25 Handstand Push Up 50 Toes to Bar 100 Double Under Time Cap 12′

WOD 28-05

Posted: 27th maggio 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 10′ PRACTICE: Rope Climb, any style 5′ REST 3 ROUNDS FOR TIME OF: 20 Snatch 40/30 kg 15 Overhead Squat 40/30 kg 10 Bar-Jumping Burpee 2 Rope Climb 15ft Time Cap 18′

WOD 26-05 “MURPH”

Posted: 26th maggio 2019 by CFBO in Crossfit

FOR TIME 1600m Run 100 Pull Up 200 Push Up 300 Air Squat 1600m Run -Partition the pull up, push-up, and squat as needed. If you’ve got a 20/14 pound vest or body armor, wear it. Time Cap 60′

WOD 25-05

Posted: 24th maggio 2019 by CFBO in Crossfit

In team of 2: A and B 15’ to find your max load of  1 Clean  1 Hang Clean 1 Jerk   20’ AMRAP of: 10 syncro HSPU A+B 10 Wall Ball A 10 dip A 10 syncro HSPU A+B 10 Wall ball B 10 dip B

WOD 24-05

Posted: 23rd maggio 2019 by CFBO in Crossfit

5 RDs for time of: 4 Snatch 40/30 8 OH Squat 40/30 12 T2B 16 Burpee 20 Swing 24/16 – Time cap 20’  

WOD 23-05

Posted: 22nd maggio 2019 by CFBO in Crossfit

4RDs AMRAP of: 1’ Tire Flip  1’ Hang Clean 40/30 1’ GHD Sit up 1’ Push Press 40/30 1’ Box Jump  1’ Rings Row  

WOD 22-05

Posted: 21st maggio 2019 by CFBO in Crossfit

10’ Practice DB Turkish Get Up   20’ AMRAP of: 6 (3+3) turkish get up DB 15/20 12 alt. Pistols with DB 24 alt. DB Snatch