WOD 08-07

Posted: 7th luglio 2017 by CFBO in Crossfit

IN TEAM OF 2, COMPLETE FOR TIME:

100 Double Under
60 Thruster 60/40 kg
60 Bar-jumping Burpee
60 Handstand Push Up
60 Box Jump Over 60/50 cm
60 Front Rack Lunges 60/40 kg
60 Shoulder to Overhead 60/40 kg
100 Double Under

Time Cap 30′

WOD 07-07

Posted: 6th luglio 2017 by CFBO in Crossfit

FOR TIME:

40 Calories Row
400m Run
40 Pull Up
400m Run
40 Rings Dip
400m Run
40 Deadlift 80/52.5 kg
400m Run
40 Wall Ball 9/6 kg

Time Cap 26′

WOD 06-07

Posted: 5th luglio 2017 by CFBO in Crossfit

10 ROUNDS FOR TIME OF:

12 Alternating Pistols
9 Hang Snatch 50/30 kg
60 Double Under

Time Cap 22′

WOD 05-07

Posted: 4th luglio 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Toes to Bar

5′ REST

3 ROUNDS FOR TIME OF:
10 Clean & Jerk 70/45 kg
15 T2b
20 Box Jump 60/50 cm

Time Cap 18′

HEROWOD 04-07 “Murph”

Posted: 3rd luglio 2017 by CFBO in Crossfit

FOR TIME:

1 mile Run
100 Pull Up
200 Push Up
300 Squat
1 mile Run

– If you’ve got a weighted vest 10/6 kg, wear it.
– Partition the Pull-Ups, Push-Ups, and Squats as needed.
-NO TIME CAP

WOD 03-07

Posted: 2nd luglio 2017 by CFBO in Crossfit

20′ TO FIND YOUR 1RM OF:

Squat Snatch

5′ REST

3 ROUNDS FOR TIME OF:
10 L-arm +10 R-arm Kb Snatch 24/16 kg
10 L-arm +10 R-arm Kb Push Press 24/16 kg
10 Swing 24/16 kg
10 Front Rack Kb Lunges 24/16 kg

Time Cap 12′

WOD 01-07

Posted: 30th giugno 2017 by CFBO in Crossfit

In team of 3 complete :

12 ROUND

400 m run

10 C&J 60/40 kg

10 Swing 32/24

10 T2b

WOD 30-06

Posted: 29th giugno 2017 by CFBO in Crossfit

15′ To find your 3RM of:

weighted strict pull up

5’rest

5 ROUND

30 wall ball 9/6 kg

20 c2b

10 deadlift 120/80 kg

Time Cap 26′

WOD 29-06

Posted: 28th giugno 2017 by CFBO in Crossfit

20′ To find your max load of:

  • 1 deadlift
  • 2 hang clean
  • 3 front squat

5’rest

12-10-8-6-4-2

Hspu

Burpee

*at the end of every round 20 D.U

—Time Cap 12′

 

WOD 28-06

Posted: 27th giugno 2017 by CFBO in Crossfit

For Time

800 m Run

60 Wall ball 9/6 kg

50 Box jump 60/50 cm

40 Stoh 50/35 kg

30 Dip

20 Snatch 50/35 kg

10 Bar muscleup

800 m Run

Time Cap 35′