Archive for luglio, 2019

WOD 01-08

Posted: 31st luglio 2019 by CFBO in Crossfit

FRONT SQUAT: 5 reps x 6 set   3RDs: 30 Swing 24/16 30 Box Jump 30 Dip — time cap 15’

31-07

Posted: 30th luglio 2019 by CFBO in Crossfit

15’ to find 1 RM of deficit HSPU   1000m Row    then 10 RDs: 6 Rolling pistols alt. 6 hspu 6 Pull up   then:  200 D.U. — time cap 20’

WOD 30-07

Posted: 29th luglio 2019 by CFBO in Crossfit

10’ practice Rope Climb   25’ AMRAP  1 Rope climb 10 Snatch 60/40 10 Bar Jumping Burpees  100m Run with DB 1×20/15

WOD 29-07

Posted: 28th luglio 2019 by CFBO in Crossfit

15’ practice Clean and jerk as warm up HERO WOD “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.   5RDs of: 12 […]

27-07

Posted: 26th luglio 2019 by CFBO in Crossfit

In team of 3 complete: 400m run with sand bag any style 60 Front Squat 60/40 120 HSPU 240 DL 60/40 400m rum with sand bag any style   — time cap 25’  

WOD 26-07

Posted: 25th luglio 2019 by CFBO in Crossfit

20’ to find 3 RM of Shoulder to OH from the rack 12’ AMRAP, 3 RDs 1 Assault Bike 1’ hang power Clean 30/20 1’ SDLHP 30/20 1’ Dip

WOD 25-07

Posted: 24th luglio 2019 by CFBO in Crossfit

For time: 30 V up  50 Russian Swing 24/16 10 Burpees  40 R Swing 20 Burpees  30 R Swing 30 V Up 30 Burpees  20 R Swing 40 Burpees  10 R Swing  50 Burpees  30 V up — time cap 22’

WOD 24-07

Posted: 23rd luglio 2019 by CFBO in Crossfit

5RDs for time of 20 DB Snatch 20/15 200m Run 10+10 DB OH Squat 20/15 200 S.U. —time cap 25’

WOD 23-07

Posted: 22nd luglio 2019 by CFBO in Crossfit

As Fast as possible: 200m run 40 box jump 200m run 20 Pike Push Up  slalom+rum+obstacle race  40 lunges  slalom+rum+obstacle race 20 Pike Push Up  200m run  40 box jump 200m run

WOD 22-07

Posted: 21st luglio 2019 by CFBO in Crossfit

Tabata Pull Up    2’30” to complete 400m run, rest of you finish before  Tabata Push Up    2’30” 400m Run Tabata Sit Up    2’30” 400m Run Tabata Squat    2’30” 400m Run