5 rounds for time of 20 Box jumps 20 Dumbell hang split snatch 20 Burpees

”Heavy Day” Power Clean 2-2-2-2-2-2-2-2-2-2

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight  [ Read More ]

Push Press 3-3-3-3 Met con ”Claudia” 5 Rounds for Time 20 KB swings 24/16 400 mt run

Team Training WOD 1 P1 250 mt rowing P2 Wall Ball shots rest WOD 2 P1 10 Thruster 40/25 Kg P2 Pull Ups Score: wall balls + pull ups

Amrap 20′ 10 KB Swings 32/24 Kg 10 Toes To Bar 10 Push Press 50/35 Kg

5 Rounds for time 300 mt row 7 Clean & Jerks 60/40 Kg

Dead Lift 3-3-3 Met con 5 Rounds for time of 10 Dead Lift 100/68 Kg 10 Burpees box jumps 60/45 cm

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

“Nancy” Five rounds for time of: 400 meter run 4O kG Overhead squat, 15 reps

  5 rounds for reps 1′ Push Jerk 40/25 Kg 1′ Burpees h/o 1′ Row x calories 2′ rest

Sabato 4 e domenica 5 FEBBRAIO 2012, Per la prima volta a CFPR, ospiteremo il CrossFit Olympic Lifting Trainer Course,  due giorni di seminario con lo staff di CrossFit Olympic Weighlifting, per studiare e sopprattutto mettere in pratica i sollevamenti olimpionici. Lo snatch (strappo) e il clean and jerk (girata e slancio), vi permettono di  [ Read More ]

Hero WOD “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24″ box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24″ box, 14lb ball), Rebecca Voigt 21:56 (35lb  [ Read More ]

BENCHMARK TIIIIIME!! ”Helen” 3 Rounds 400 mt run 21 KB Swings 24/16 Kg 12 Pull ups

Front Squat 2-2-2-2-2-2-2

Intervals 4 x 250 mt row 2′ rest Met con: Amrap 15′ 200 mt run 5 Power Clean 25 Push ups

Skill of the day: Snatch Met con 21/15/9 Power Snatch Box Jumps Ring Dips

好運馬小提出 Ore 20 ”Back to China Wod” 800 mt med ball run 80 wall ball shots 80 push ups H/O 800 mt medball run  

Amrap 6′ 3 Dead Lifts 60/40 Kg 7 Burpee pull ups Rest 4′ Amrap 6′ 10 DB Snatch 20/15 Kg 10 Plyo push ups Rest 4′ Amrap 6′ 5 thrusters 40/25 Kg 10 Jumping Lunges

”Run and KB” For Time 400 mt run 50 squat 400 mt run 50 Kb Swings 400 mt run 50 goblet squats 400 mt run 50 sdhp 400 mt run

Five rounds of: 3 Cleans 20 Burpees

Skills: 20′ Over head squat   3 Rounds for time 300 mt row 25 wall ball 20 Kte

”Happy Birthday Fede!!” Push Press 2-2-2-2-2 Fede’s BDay 9 Thrusters 60/40Kg 80 Air squats 31 Pull ups 9 Thrusters 60/40 Kg 80 Hands release push ups 31 Pull Ups  

”Happy Birthday CFPR” In 10′ complete 1 mile Row and max Deadlifts at bodyweight 5′ Rest In 10′ complete 1 mile run and max burpees Score is total deadlifts and burpees