WOD 06-04

Posted: 5th aprile 2019 by CFBO in Crossfit

IN TEAM OF 2

15′ TO FIND 2RM OF:
Shoulder to Overhead
– Rack is NOT allowed

5′ REST

6 ROUNDS FOR TIME OF:
10 Handstand Push Up
15 Wall Ball 9/6 kg
20 DB Snatch20/15 kg
– Teammate alternate after every round.

Time Cap 15′

WOD 04-04

Posted: 4th aprile 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Pull Up (any style)

5′ REST

3 ROUNDS FOR TIME OF:
20 Pull Up
20 Rings Dip
20 Clean 40/30 kg
20 Thruster 40/30

Time Cap 20′

WOD 04-04

Posted: 3rd aprile 2019 by CFBO in Crossfit

6 ROUNDS OF 3′ AMRAP : 1′ REST

3 Snatch 50/35 kg
6 Toes to Bar
9 Push Up

WOD 03-04

Posted: 2nd aprile 2019 by CFBO in Crossfit

GYMNASTIC SKILL – 20′ PRACTICE OF;

Bar Muscle Up

5′ REST

4 ROUNDS FOR TIME OF:
4 Squat Clean 100/70 kg
6 Bar-Jumping Burpee
8 Bar Muscle Up

Time Cap 16′

WOD 02-04

Posted: 1st aprile 2019 by CFBO in Crossfit

STREGTH – 20′ TO FIND 3RM OF:

Front Squat

5′ REST

12′ AMRAP OF:
7 Wall Ball 9/6 kg
9 Box Jump Over 60/50 cm
12 DB Snatch 20/15 kg

HEROWOD 01-04 “Lumberjack 20”

Posted: 31st marzo 2019 by CFBO in Crossfit

FOR TIME:

20 Deadlift 125/85 kg
400m Run
20 Swing 32/24 kg
400m Run
20 Overhead Squat 50/35 kg
400m Run
20 Burpees
400m Run
20 Chest to Bar
400m Run
20 Box Jump 60/50 cm
400m Run
20 DB Squat Clean 2×20/15 kg
400m Run

Time Cao 35′

WOD 30-03

Posted: 29th marzo 2019 by CFBO in Crossfit

In team of two, one RD each,

24’ AMRAP of:

3 Wall climb

6 Squat Clean 50/35

9 T2B

100m Front Rack KB Walk 32/24

WOD 29-03

Posted: 28th marzo 2019 by CFBO in Crossfit

Complete for time:

200 D.U. Then

5RDs of

20 C2B

15 Wall ball

10 D.L. 120/80

then

200 D.U.

— time cap 22’

WOD 28-03

Posted: 27th marzo 2019 by CFBO in Crossfit

20’ to find your 1 RM of SNATCH

 

4 RDs for time of:

200m Run

10 Hang Snatch 30/20

10 Pull Up

— time cap 12’

WOD 27-03

Posted: 26th marzo 2019 by CFBO in Crossfit

Complete for time, any order:

500m row

50 dip

50 Clean 50/35

50 SDLHP 50/35

50 Box Jump 

50 HSPU

50 KB Snatch 24/16

50 OH lunges 20/15

– time cap 20’

— your score will ne the Number of reps completed