WOD 13-04

Posted: 12th aprile 2018 by CFBO in Crossfit

20’ AMRAP:

10 OH Squat 40/30

10 T2B

10 Front Rack Lounges 40/30

10 Dip

30 D.U.

WOD 12-04

Posted: 11th aprile 2018 by CFBO in Crossfit

20’ Pracrice Hand Stand Hold and Walk

 

5 RD for time:

20 Pull Up

15 Burpees

10m HS Walk

—- Time Cap 18’

WOD 11-04

Posted: 10th aprile 2018 by CFBO in Crossfit

Bear Complex:

– Power Clean

– Front Squat

– Push Press

– Back Squat

– Push Press

X 7 = 1 RD

 

Complete 5RD and find Max weight 

WOD 10-04

Posted: 9th aprile 2018 by CFBO in Crossfit

For time:

1600m Run

1 Rope Climb

5 Snatch 60/40

800m Run

2 Rope Climb

10 Snatch 60/40

400m Run

3 Rope Climb

 15 Snatch 60/40

200m Run

4 Rope Climb

20 Snatch 60/40

— Time Cap 28’

WOD09-04

Posted: 8th aprile 2018 by CFBO in Crossfit

12’ EMOM

3 Clean @75-85% 1RM

 

4RD AMRAP, 12’

1’ Swing 24/16

1’ Push Up

1’ Pistols

WOD 07-04

Posted: 6th aprile 2018 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE FOR TIME:

800m Run
80 Push Jerk 50/35 kg – while 1 teammate Overhead Barbell Holds
80 Chest to Bar – while 1 teammate Hang L- Sit
800m Run
80 Front Squat 50/35 kg – while 1 teammate Front Rack Holds
80 Burpee – while 1 teammate Handstand Holds
800m Run
80 Pistols – while 1 teammate L-sit
80 Push Up Hand Release – while 1 teammate Plank Holds

Time Cap 42′

WOD 06-04

Posted: 5th aprile 2018 by CFBO in Crossfit

STRENGTH – 20′ TO FIND 1RM OF:

Deadlift

5′ REST

10′ AMRAP OF:
2 Thruster 50/35 Kg
2 Box Jump 60/50 cm
4 Thruster 50/35 Kg
4 Box Jump 60/50 cm
6 Thruster 50/35 Kg
6 Box Jump 60/50 cm
8 Thruster 50/35 Kg
8 Box Jump 60/50 cm
etc etc….

-Continue to add 2 reps per exercise until the and of the time.

WOD 05-04

Posted: 4th aprile 2018 by CFBO in Crossfit

GYNASTIC SKILL – 20′ PRACTICE OF:

Rings Muscle Up

5′ REST

30 Rings Muscle Up For Time
– Complete 5 Clean & Jerk 60/40 kg + 10 Wall Ball 9/6 kg every time you come down from the rings.
– If you can NOT do the muscle up, complete for time 90 pull up then 90 rings dip and complete c&j and wall ball every time you break the exercise

Time Cap 30′

WOD 04-04

Posted: 3rd aprile 2018 by CFBO in Crossfit

GYMNASTIC STRENGTH – 20′ TO FIND 3RM OF:

Max Height Deficit Handstand Push Up

5′ REST

16′ AMRAP OF:
6 Handstand Push Up
9 Snatch 40/30 kg
12 Toes to Bar

HEROWOD 03-04 “Lumberjack 20”

Posted: 2nd aprile 2018 by CFBO in Crossfit

FOR TIME:

20 Deadlift 120/80 kg
400m Run
20 Swing 32/24 kg
400m Run
20 Overhead Squat 50/35 kg
400m Run
20 Burpee
400m Run
20 Chest to Bar
400m Run
20 Box Jump 60/50 cm
400m Run
20 Squat Clean 40/30 kg
400m Run

Time Cap 32′