WOD 05-02

Posted: 4th febbraio 2019 by CFBO in Crossfit

FOR TIME:

50 Calories Row
50 Pull Up
50 Overhead Walking Lunges 20/15 kg
50 Swing 24/16 kg
50 Goblet Squat 24/16 kg
50 KB Snatch 24/16 kg
50 KB Thruster 24/16 kg
50 Double Under

Time Cap 24′

WOD 04-02

Posted: 3rd febbraio 2019 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF:

1 Snatch + 2 Hang Snatch + 3 Overhead Squat

5′ REST

5 ROUNDS FOR TIME OF:
10 Burpee
20 Hang Snatch 30/20 kg
30 Double Under

Time Cap 12′

WOD 02-02

Posted: 2nd febbraio 2019 by CFBO in Crossfit

In team of 2 complete for time, any order, i work you work:

200 Burpees

200 Pull Ups 

200 Pistols

— every 3’ perform 10 Syncro Front Rack lunges 30/20

— time cap 30’

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 other do some hold…
  • Time Cap 35′

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′