WOD 13-11

Posted: 12th novembre 2017 by CFBO in Crossfit

For Time, 2’on – 1′ off

5RD of:

10 Squat Clean 60/40

10 Shoulder to OH 60/40

20 Burpee

 

—30′ time cap

WOD 11-11

Posted: 10th novembre 2017 by CFBO in Crossfit

24′ EMOM – 8 ROUNDS OF:

1st: 10 Wall Ball 9/6 kg + Max Burpee
2nd: 10 Box Jump Over + Max Handstand Push Up
3rd: 10 Cal Assaul Bike + Max Pull Up

– Your score will be the sum of Burpees, HSPUs and Pull Ups completed.

WOD 10-11

Posted: 9th novembre 2017 by CFBO in Crossfit

COMPLETE FOR TIME:

50 Cal. Row
50 Push Press 50/35 kg
50 Power Clean 50/35 kg
50 Dip
50 Alternating Pistols
50m Handstand Walk
50 Pull Up
50 Front Squat 50/35 kg

Time Cap 35′

WOD 09-11

Posted: 8th novembre 2017 by CFBO in Crossfit

6′ AMRAP OF:
10 Snatch 30/20 kg
20 Box Jump 60/50 cm

2′ REST

6′ AMRAP OF:
15 Overhead Saquat 30/20 kg
20 Toes to Bar

2′ REST

6′ AMRAP OF:
20 Thruster 30/20 kg
20 Swing 24/16 kg

WOD 08-11

Posted: 7th novembre 2017 by CFBO in Crossfit

12′ EMOM OF:

2 Clean 70-80% 1RM
– You can add load after every minute.

5′ REST

21-15 AND 9 REPS FOR TIME OF:
Squat Clean 60/40 kg
Bar-Jumping Burpee

Time Cap 12′

WOD 07-11

Posted: 6th novembre 2017 by CFBO in Crossfit

GYMNASTIC SKILL – 20′ PRACTICE OF:

Strict Muscle Up

5′ REST

20′ AMRAP OF:
5 Strict Muscle Up
10 Strict Dip
20 (10L+10R) KB Snatch 24/16 kg
400m Run

Target +4 Rounds

WOD 06-11

Posted: 5th novembre 2017 by CFBO in Crossfit

STRENGTH – 20′ TO FIND MAX LOAD IN EVERY SET OF:

Deadlift
5-5-3-3-1-1

5′ REST

3 ROUNDS FOR TIME OF:
40 Double Under
20 Toes to Bar
10 Handstand Push Up

Time Cap 10′

WOD 03-11

Posted: 2nd novembre 2017 by CFBO in Crossfit

“MARY”

AMRAP 20’

5 Hspu

10 Pistols

15 Pullup

WOD 02-11

Posted: 1st novembre 2017 by CFBO in Crossfit

STRENGHT

20’ To find Max load of this COMPLEX

1 Clean

2 Hang clean

5’rest

12’ AMRAP

10 T2b

10 Dip

10 Burpees hands off

WOD 01-11

Posted: 1st novembre 2017 by CFBO in Crossfit

TEAM WOD

In team of 2 complete:

AMRAP 30’

50 syncro deadlift 

50 syncro pullup

50 syncro burpees 

50 snatch 40/30 kg

200 m run (together)