WOD 08-08

Posted: 7th agosto 2019 by CFBO in Crossfit

20’ practice HS walk

 

”Diane”

21 – 15 – 9

DL 102/70

HSPU

— time cap 12’

WOD 07-08

Posted: 6th agosto 2019 by CFBO in Crossfit

15’ to find 3 RM of SHOULDER PRESS

 

For time:

10 Clean and jerk 40/30

200m Run

8 Clean and jerk 50/35

200m Run

6 Clean and jerk 60/40

200m Run

4 Clean and jerk 70/45

200m Run

2 Clean and jerk 80/50

200m Run

— time cap 18’

WOD 06-08

Posted: 5th agosto 2019 by CFBO in Crossfit

5RDs for time of:

15 Snatch 40/30

20 Wall Ball

25 KB Swing 24/16

30 Sit Up

— time cap 25’

WOD 05-08

Posted: 4th agosto 2019 by CFBO in Crossfit

20’ to find 1RM Clean

 

15’ AMRAP of:

30 D.U.

15 T2B

10 Squat Clean 60/40

WOD 03-08

Posted: 2nd agosto 2019 by CFBO in Crossfit

In team of 2, any order, complete:

2000m Run together

100 Syncro Burpees 

90 Syncro Swing 24/16

80 Syncro Hang Power Snatch 40/30

– Time cap 30’

WOD 02-08

Posted: 1st agosto 2019 by CFBO in Crossfit

15’ practice Ring M.U.

 

4 RDs for time of:

10 Thruster 40/30

5 Ring M.U.

10 OH Squat 40/30

5 Bar M.U.

10 OH Alt Lunges 40/30

50 D.U.

— time cap 22’

 

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 DL

9 Hang power clean

6 Push jerk  

  @70/45

 

— Time cap 15’