WOD 28-11

Posted: 27th novembre 2018 by CFBO in Crossfit

FROM 0:00 TO 10:00
“Isabel”
30 Snatch 60/40 kg for time

FROM 10:00 TO 20:00
“Karen”
150 Wall Ball 9/6 kg for time

FROM 20:00 TO 30:00
“Grace”
30 Clean & Jerk 60/40 kg for time

WOD 27-11

Posted: 27th novembre 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 5RM OF:

Back Squat

5′ REST

12′ AMRAP OF:
2 Box Jump 60/50 cm
1 Handstand Push Up
4 Box Jump 60/50 cm
2 Handstand Push Up
6 Box Jump 60/50 cm
3 Handstand Push Up
etc, etc…

– Continue to add 2 box jump and 1 hspu until the end of the time.

WOD 26-11

Posted: 25th novembre 2018 by CFBO in Crossfit

FOR TIME

5 Squat Clean 90/60 kg
10 Bar Muscle Up
15 Bar-Jumping Burpee
200 Double Under
15 Bar-Jumping Burpee
10 Bar Muscle Up
5 Squat Clean 90/60 kg

Time Cap 20′

WOD 24-11

Posted: 24th novembre 2018 by CFBO in Crossfit

In team of 3,

3 Rounds AMRAP of:

1’ Assault Bike (cal)

1’ SDLHP 50/35

1’ D.U.

1’ Push Press 50/35

1’ Swing 24/16

1’ Front Squat 50/35

 

–the team’s score will be the sum of reps and cal of each team mate 

WOD 23-11

Posted: 22nd novembre 2018 by CFBO in Crossfit

1000m Row

90 OH lunges 29/15

80 KB Snatch 16/12

70 Wall ball 

60 Dip

50 Box jump 

— time cap 25’

WOD 22-11

Posted: 21st novembre 2018 by CFBO in Crossfit

20’ to find max load of:

3 D.L. + 1 Clean + 1 Hang Clean

 

“Open WOD 12.1”

7’ AMRAP of Burpees 

WOD 21-11

Posted: 20th novembre 2018 by CFBO in Crossfit

5 RDs for time of:

10 Snatch 60/40

10 Bar jumping Burpee

30 Swing 24/16

– 1’ Rest at the end of every round

—22’ time cap 

WOD 20-11

Posted: 19th novembre 2018 by CFBO in Crossfit

“Mary”

20’ AMRAP of:

5 HSPU 

10 Pistols

15 Pull up  

WOD 19-11

Posted: 18th novembre 2018 by CFBO in Crossfit

20’ to find your 3RM of 

SPLIT JERK – from the rack 

 

12’ AMRAP of:

10 Clean and Jerk 60/40

200m Run

WOD 17-11

Posted: 17th novembre 2018 by CFBO in Crossfit

IN TEAM OF 2

12′ TO FIND 2RM OF:
Hang Clean

5′ REST

COMPLETE FOR TIME IN ANY ORDER:
800m Run
80 Swing 32/24 kg
80 Box Jump 60/50 cm
80 Goblet Squat 32/24 kg
80 Toes to Bar

Time Cap 22′