CrossFit Christmas Challenge - 3 Dicembre 2011 – Padova Per scaricare il volantino e la scheda di adesione cliccare su: christmas challenge 2011_compilabile
Archive for ottobre, 2011
Four rounds for time of: Run 200 meters 20 Pull-ups Run 200 meters 20 Push-ups Run 200 meters 20 Sit-ups Run 200 meters 20 Squats
In 20′ ascending ladder Deadlift 80/60 kg Push ups Wall Ball 10/6 Kg Start from one rep, add one rep each every round!
5 Rounds for 400 mt run 20 Box jumps 15 Knees to elbows 5 Handstand push ups
Mistery TEAM WOD
5 Rounds for time 15 burpees 20 Sit ups 25 KB Swings
Amrap 3′ Thrusters 1′ rest Amrap 3′ Power Clean 1′ rest Amrap 3′ Shoulders to overhead 1′ rest Amrap 3′ Deadlift
Hi Hang Power Clean 1-1-1-1-1 Mid T. Power Clean 3-3-3-3-3 Full Power Clean 5-5-5-5-5 Never let go the bar!!!
Amrap 20′ 400 mt run Max reps unbroken Push Press (when you drop the barbell you have to run!!!) Score is total reps in 20′
Skill: Snatch Met con 5 rounds 5 Power Snatch 15 Wall Balls
”Christine” 3 rounds for time – 500m row 12 Bodyweight Deadlifts 21 Box Jumps
Oggi siamo chiusi perché partiamo per Stoccolma, dove parteciperemo al CrossFit Challenge SM 2011 (http://sm2011.crossfitnordic.se/). Ecco comunque un paio di Wod che potete fare ovunque WOD A 4 Rounds 400 mt run 50 air squats WOD B Tabata ”home” Squat Push ups Sit ups Burpees 20” massime ripetizioni + 10” riposo x 8 [ Read More ]
250 mt row 500 mt row 750 mt row x2 rounds, rest 1:1 Met – con ”Stockholm bound” 7 rounds for time 7 SDHP 40/25 7 Wall Ball Shots 10/6 Kg
Amrap 30′ 400 mt run 10 Strict Pull ups 15 Plate Push ups 15/10Kg 25 Plate sit ups 15/10 Kg CROSSFIT SM 2011 COMPETITORS: 3 Hang Power Clean 60/40Kg 3 Split Jerks 3 Burpee Box Jumps 3 Med Ball Back throws Repeat 10 times with 1′ rest between
”NO EXCUSES” Back Squat 2-2-2-2-2-2
3 rounds 50 squats 7 Clean & Jerks 21 Burpees
Max reps!! 2′ wall ball 2′ Pull ups 2′ Push ups H/O 2′ Double Unders 2′ Bear Crawl (10 mt is 1 rep) 1′ Rest Between, repeat 2 times LAST SUN COMPETITORS: REST/MOBILITY
Shoulder Press 2-2-2-2-2-2 Met con Amrap 15′ 10 KB Swings 10 TTB 10 Box Jumps
5 rounds 400 mt run 20 Deadlift 60Kg 20 Push ups 10 Deadlift 60 Kg 10 Push ups
“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
Front squat 3-3-3 Amrap 15′ 7 Hang power clean 60/40Kg 7 Push press 60/40 Kg 200 mt run
