WOD 11-07

Posted: 10th luglio 2018 by CFBO in Crossfit

4 RDs for time of:

20 Wall ball 9/6

20 Pull Up

20 Clean 40/30

— Every 4′ complete 10 burpees

—Time Cap 24′

WOD 10-07

Posted: 9th luglio 2018 by CFBO in Crossfit

20’ to find Max height deficit HSPU

 

5’ Rest

 

3 RDs for time of:

20 Pistols

20 HSPU

400m Run

—Time Cap 15’

WOD 09-07

Posted: 8th luglio 2018 by CFBO in Crossfit

For time:

5 Clean and Jerk 80/52,5

10 D.L. 80/52,5

40 D.U.

10 Clean and Jerk 

20 D.L.

40 D.U.

20 Clean and Jerk 

40 D.L.

40 D.U.

10 Clean and Jerk 

20 D.L.

40 D.U.

5 Clean and Jerk 

10 D.L.

40 D.U.

— Time Cap 22’

 

WOD 07-06

Posted: 6th luglio 2018 by CFBO in Crossfit

IN TEAM OF 2 COMPLETE 4 ROUNDS FOR TIME OF:

400m Run Together
40 Thruster 30/20 kg
40 Swing 24/16 kg
40 Push Up

– Break repetitions as you want
Time Cap 40′

WOD 06-07

Posted: 5th luglio 2018 by CFBO in Crossfit

5 ROUNDS FOR TIME OF:

5 Burpee Bar Muscle Up
5 Burpee Box Jump 75/60 cm
5 Deadlift 140/92.5 kg

Time Cap 20′

WOD 05-07

Posted: 4th luglio 2018 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF:

Power Snatch
Hang Squat Snatch

5′ REST

12′ AMRAP OF:
6 Handstand Push Up
9 Toes to Bar
12 Wall Ball 9/6 kg

WOD 04-07

Posted: 3rd luglio 2018 by CFBO in Crossfit

IN TEAM OF 2 – COMPLETE 3 ROUNDS OF:

Teammate A: 100m Overhead Carry 25/15 kg
Teammate B: 100m Overhead Carry 25/15 kg
Teammate A: 20 Hang Squat Clean 40/30 kg
Teammate B: 20 Hang Squat Clean 40/30 kg
Teammate A: 20 Push Prerss 40/30 kg
Teammate B: 20 Push Prerss 40/30 kg
Teammate A: 100m Buddy Carry
Teammate B: 100m Buddy Carry

Time Cap 36′

WOD 03-07

Posted: 2nd luglio 2018 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF:

Handstand Walk

5′ REST

FOR TIME:
800m Run
40m Handstand Walk
20 Front Squat 80/52,5 kg
400m Run
20m Handstand Walk
10 Front Squat 80/52,5 kg
200m Run
10m Handstand Walk
5 Front Squat 80/52,5 kg

– If you can’t walk in handstand, complete 4 wall climb for every 10m of hs walk. Es: 40m hs walk = 16 wall climb.

Time Cap 20′

WOD 02-07

Posted: 1st luglio 2018 by CFBO in Crossfit

3 ROUNDS AMRAP OF:

1′ Clean 50/35 kg
1′ GHD Sit Up
1′ Pull Up
1′ Dip
1′ Tire Flip
1′ Assault Bike for calories
1′ REST

WOD 30-06

Posted: 29th giugno 2018 by CFBO in Crossfit

In team of 2 complete for time

6 RDs of:

10 Burpee Pull Up

10 Alt KB Snatch 24/16

10 OH Squat 60/40

200 m Carry Buddy

— Time Cap 35’

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