WOD 09-09

Posted: 8th settembre 2017 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE FOR TIME:

100 Double Under
80 Toes to Bar
60 Burpee Box Jump Over 60/50 cm
40 Squat Clean 60/40 kg
20 Bar Muscle Up

– Every 4′ complete 200m Run

WOD 08-09 “Barbara”

Posted: 7th settembre 2017 by CFBO in Crossfit

5 ROUNDS FOR TIME OF:

20 Pull Up
30 Push Up
40 Sit Up
50 Air Squat
3′ Rest

Time Cap 50′

WOD 07-09

Posted: 6th settembre 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF:

Clean

5′ REST

12′ EMOM:
2 Clean @70% 1RM
Max Bar-jumping Burpee

– Your score will be completed burpees.

WOD 06-09

Posted: 5th settembre 2017 by CFBO in Crossfit

28′ AMRAP OF:

400m Run
40 Wall Ball 9/6 kg
40 Swing 24/16 kg
40 Box Jump 60/50 cm
40 Rings Dip
40 Toes to Bar

Target: +2 Rounds

WOD 05-08

Posted: 4th settembre 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 3RM OF:

Shoulder to Overhead

5′ REST

21-15 AND 9 REPS OF:
Snatch
Handstand Push Up
– Complete 60 Double Under after every rounds.

Time Cap 15′

WOD 04-09

Posted: 3rd settembre 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Rings Muscle Up

5′ REST

7 ROUNDS FOR TIME OF:
5 Cluster 70/45 kg
5 Muscle up

Time Cap 16′

WOD 02-09

Posted: 2nd settembre 2017 by CFBO in Crossfit

TEAM WOD

In team of 2 complete

800 m run (together)

then

60 Box jump

50 Pullup

40 c&J 50/35 kg

30 T2b

20 Snatch

EVERY EXERCISE IS SYNCRO

Time Cap 35′

WOD 01-09

Posted: 31st agosto 2017 by CFBO in Crossfit

15′ Run Technique

 

200 m run

5’rest

400 m run

5’rest

800 m run

5’rest

 

FOR TIME

8 Power clean 90/70kg

30 Wall ball

6 Power clean 90/70kg

20 Wall ball

4 Power clean 90/70kg

10 Wall ball

2 Power clean 90/70kg

Time Cap 10′

WOD 31-08

Posted: 30th agosto 2017 by CFBO in Crossfit

Complete 5 ROUND of

1’Snatch 40/30 kg

1’Sit up

1’Push press

1’Dip

1’Cal row

1’rest

WOD 30-09

Posted: 29th agosto 2017 by CFBO in Crossfit

15′ PRACTICE of

-kipping

                —–>HSPU

-strict 

5’rest

18′ AMRAP

12 Kb Snatch 32/24 kg

6 Hspu

3 Rope Climb