@ Reebok CF1 Team Wod (couple) 200 wall balls 10/6 Kg 100 Deadlift 80/60 Kg 200 Push ups h/o 100 Pull Ups 2 K row

‘IT’S ALL ABOUT CLEAN” every min on the min x 6 min do 2 Power Clean every min on the min x 6 min do 1 Power Clean (load up) Met con ”Elizabeth” 21/15/9 Clean Ring Dips

100 Sit ups 20 – 18 – 16 – 14 -12 – 10 Box Jumps Push Press KB Swings

Thruster 2-2-2-2-2 500 mt rowing repeat 4 times, 3′ rest

http://www.crossfitparma.com/orari/

10 rounds for time 3 Handstand push ups 6 Deadlift 80/50Kg 12 Burpees 24 Double Unders

Amrap 4′ 4 Power Clean 60/40Kg 8 Toes to Bar 12 Push ups 2′ Rest Repeat 5 rounds Score is total rounds + reps

SGRUFY-CFPR Girlz are STRONG! 21-15-9 Wall Ball 10/6 Kg Thrusters 40/30 Kg Pull Ups Box Jumps KB Swings 24/16Kg

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs Elyse Umeda  [ Read More ]

10 rounds for time of 3 Clean & Jerks 60/40Kg 6 Chest To Bar Pull Ups 3 Thrusters 60/40 Kg 12 Box Jumps

”Chipper” 500 mt row 50 mt oh lunges 20/10 Kg 50 push ups h/o 50 jumping pull ups 50 sit ups 50 swings 50 jumping ring dips 50 DB Snatch (25+25) 500 mt row

Back Squat 5 @ 75% 3 @ 85% 1 or more @ 95% Amrap 12′ 2 wall climbs 4 KB taters 32/24 8 KB SDHP 32/24 Qui potete trovare cosa sono i Taters! http://www.youtube.com/watch?v=d_HGwf_v7Fk

5 rounds 90” burpees 90”double unders 90” hang power clean 50/35Kg 90” rest max reps each interval

“Kelly” Five rounds for time of: Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball

Back Squat 3 @ 70% 3 @ 80 % Amrap @ 90 % Amrap 6′ 8 KB Swings 32/24 Kg 8 Pull Ups 3′ rest Amrap 6′ 8 KB SDHP 32/24 Kg 8 Tuck jumps

300 mt row 20 Push Press 60/40 KG 300 mt row 15 Push Press 60/40 Kg 300 mt row 10 Push Press 60/40 Kg 300 mt row 5 Push Press 60/40 Kg

5 rounds Amrap 3′ 3 hang power clean 60/40 Kg 6 push ups h/o 9 air squats Rest 1′

12/9/6 Deadlift 100/65 Kg Handstand Push ups 5′ rest 1 K Row 5′ rest 20/15/10 Chest to bar pull ups Burpees Score is total time

5 Rounds for time 10 Power Clean 10 Push Jerks 10 Back Squat 10 Sumo deadlift highpull

1k row 3 rounds of 10 Power Snatch 40/25 cm 30 bb lateral jumps 10 toes to bar 1k row

Back Squat 5 @ 65% 1 RM 5 @ 75% 1 RM Amrap @ 85% 1 RM Met Con Amrap 15′ 20 KB Swings 20 mts standing broad jumps 20 Push ups 20 mts standing broad jumps

”Spicy Fran” 21-15-9 thrusters 40/30Kg burpee pull ups