WOD 10-02

Posted: 9th febbraio 2018 by CFBO in Crossfit

TEAM WOD “It’s a kind of Muph”

In team of 3

  • 1600m Run together
  • Complete 

100 Pull Up before you move to

200 Push Up, then

300 Squat

(each teammate have to complete almost 5 Reps)

  • 1600m Run together

— NO TIME CAP

WOD 09-02

Posted: 8th febbraio 2018 by CFBO in Crossfit

500m Row

50 Dip

50 Pistols

50 SDLHP 40/30

50 Front Squat 40/30

50 Swing 24/16

50 Box Jump 60/50

—Time cap 28’

WOD 08-02

Posted: 7th febbraio 2018 by CFBO in Crossfit

For time:

21-15-9-15-21

Shoulder to OH 60/40

Burpee

—Time cap 22’

WOD 07-02

Posted: 6th febbraio 2018 by CFBO in Crossfit

15′ Practice KIPPING and BUTTERFLY PULL UP

 

For time:

50 D.U.

10 Clean 80/52,5

10 Pull Up

100 D.U.

20 Clean 70/45

20 Pull Up

200 D.U.

30 Clean 60/40

30 Pull Up

—Time Cap 18’

WOD 06-02

Posted: 5th febbraio 2018 by CFBO in Crossfit

20′ to find your 1 RM of Snatch

5′ Rest

12′ AMRAP

3 Snatch @70%1RM

6 OH Squat

9 T2B

WOD 05-02

Posted: 4th febbraio 2018 by CFBO in Crossfit

12′ EMOM

3 Bar M.U. + max Swing 24/16

5′ Rest

12′ EMOM

5 Strict HSPU + max Box Jump 60/50

WOD 03-02

Posted: 2nd febbraio 2018 by CFBO in Crossfit

IN TEAM OF 2, COMPLETE FOR TIME:

800m Run, together
80 Snatch 40/30 kg
80 Box Jump Over 60/50 cm
80 Pull Up
80 Alternating Pistols
80 Burpee
80 Calories Row

WOD 02-02

Posted: 1st febbraio 2018 by CFBO in Crossfit

4 ROUNDS AMRAP OF:

1′ Assault Bike
1′ Dip
1′ Wall Ball 9/6 kg
1′ Swing 24/16 kg
1′ Double Under
1′ REST

WOD 01-02

Posted: 31st gennaio 2018 by CFBO in Crossfit

12′ EMOM – @70-80% of your C&J:
Power Clean
Hang Squat Clean
Shoulder to Overhead

5′ REST

COMPLETE FOR TIME:
2 Thruster 50/35 kg
2L+2R KB Snatch 32/24 kg
4 Thruster 50/35 kg
4L+4R KB Snatch 32/24 kg
6Thruster 50/35 kg
6L+6R KB Snatch 32/24 kg
……..etc etc…
12 Thruster 50/35 kg
12L+12R KB Snatch 32/24 kg

TIME CAP 12′

WOD 31-01

Posted: 30th gennaio 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF:

Deadlift

5′ REST

21-15 AND 9 REPS FOR TIME OF:
Overhead Squat 60/40 kg
Bar-Jumping Burpee

Time Cap 12′