WOD 09-10

Posted: 8th ottobre 2018 by CFBO in Crossfit

20’ to find Max load of 1RD “the bear complex”

 

12’ AMRAP:

200m run

10 Burpees Box Jump

WOD 08-10

Posted: 7th ottobre 2018 by CFBO in Crossfit

15’ Practice Row technique 

“Big Mama Tabata”

4’ Tabata Wall Ball

4’ Tabata T2B

4’ Tabata Row (cal)

4’ Tabata Clean 60/40

– 1 Tabata is: 20” on 10” of, 8 rounds

– change exercise every 4’

— your score will be the sum of max reps in 20”

WOD 06-10

Posted: 5th ottobre 2018 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE FOR TIME:

100 Pull Up
100 Overhead Squat 50/35 kg
100 Burpee
100 Wall Ball 9/6 kg
100 Toes to Bar

-100 Double Under after every 100 reps.

Time Cap 35′

WOD 05-10

Posted: 4th ottobre 2018 by CFBO in Crossfit

5 ROUNDS FOR TIME OF:

12 Burpee Box Jump 60/50 cm
12 Snatch 30/20 kg
12 Front Rack Lunge 30/20 kg

Time Cap 25′

WOD 04-10

Posted: 3rd ottobre 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 20′ PRACTICE OF:

Handstand Walk

5′ REST

5 ROUNDS FOR TIME OF:
10m Handstand Walk
10 Strict Toes to Bar
10 Strict Dip
10L+10R Pistols

Time Cap 20′

WOD 03-10

Posted: 2nd ottobre 2018 by CFBO in Crossfit

WEIGHTLIFTING – 20′ TO FIND 3RM OF:

Hang Squat Clean

5′ REST

10′ AMRAP OF:
50 Double Under
50 Thruster 30/20 kg
50 Double Under
50 Swing 32/24 kg
50 Double Under

WOD 02-10

Posted: 1st ottobre 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 20′ PRACTICE OF:

Bar Muscle Up

5′ REST

12 – 10 – 8 – 6 – 4 – 2 REPS FOR TIME OF:
Deadlift 140/92.5 kg
Burpee Bar Muscle Up

– 400m Run at the end of every round.

WOD 01-10

Posted: 30th settembre 2018 by CFBO in Crossfit

10′ PRACTICE OF BUDDY CARRY TECHNIQUE

IN TEAM OF 2 – 30′ AMRAP OF:
100m Buddy Carry
40 Wall Ball 9/6 kg
30 Clean 60/40 kg
20 Chest to Bar

WOD 29-09

Posted: 28th settembre 2018 by CFBO in Crossfit

In team of 3, for time:

Run together 1500m with a 9/6 kg med ball (you can pass the med ball to your temmate anytime you want),

Then any order, 2 teammate work in syncro, the third is in Rest:

100 OH lunges 20/15

80 Burpees

60 Shoulder to OH 60/40

 

— Time cap 28′

WOD 28-09

Posted: 27th settembre 2018 by CFBO in Crossfit

20′ Practice Rings M.U.

 

20′ AMRAP of:

5 Rings M.U.

10 D.L. 100/82,5

20 Box Jump

200m Run