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WOD OF THE WEEK – 19.10.20 / 24.10.20
LUNEDI’ 19.10.20 –CROSSFIT CLASS Team of 2 From 0 to 15 “I go you go” 10 wb 10 db snatch alt (25/15kg) F... -
WOD OF THE WEEK 12.10.20 / 17.10.20
LUNEDI’ 12.10.20 –CROSSFIT CLASS 10 min working on heavy complex Power clean +hang squat clean+front squ... -
WOD OF THE WEEK – 05.10.20 / 10.10.20
LUNEDI’ 05.10.20 –CROSSFIT CLASS Amrap 7 Air squat* Start&emom 10 hspu/pike/press Rest 3 Amrap 7 Bo... -
WOD OF THE WEEK 28.09.20 / 03.10.20
LUNEDI’ 28.09.20 –CROSSFIT CLASS EMOM 10 alt 5 deadlift (@80%+) 15/10 t2b strict-30” knee raises Then: 1... -
WOD OF THE WEEK 21.09.20 / 26.09.20
LUNEDI’ 21.09.20 –CROSSFIT CLASS “The ghost” 6 rds for total reps in 24 minutes 1 minute of rowing for c... -
WOD OF THE WEEK 14.09.20 / 19.09.20
LUNEDI’ 14.09.20 –CROSSFIT CLASS Every 90”*8 rds(@70%+) Power snatch+Hang squat snatch+ohs 2 rds:* 20 wb... -
WOD OF THE WEEK 31.08.20 / 04.09.20
LUNEDI’ 31.08.20 CROSSFIT CLASS 10 min working on heavy complex squat clean + hang squat clean + jerk Then: 21... -
WOD OF THE WEEK 24.08.20 – 29.08.20
LUNEDI’ 24.08.20 CROSSFIT CLASS 10 min working on 4 heavy thruster Then: Every 4 min * 4 rds 16 front squat (5... -
WOD OF THEE WEEK 17.08.20/21.08.20
LUNEDI’ 17.08.20 CROSSFIT CLASS: 10 min working on heavy 3 pos snatch(squat) Then 30-20-10 Power snatch (43/30... -
WOD OF THEE WEEK 10.08.20/14.08.20
LUNEDI’ 10.08.20 CROSSFIT CLASS Team of 2 300 cal team* CAP 20 At 00:00 start “death by power clean”(60/43 kg)... -
WOD OF THE WEEK 03.08.20 / 07.08.20
LUNEDÌ 03 AGOSTO CROSSFIT CLASS: Amrap 8 8 pull up (strict) 16 prisoner jumping lunges 8 dB snatch alt(25/15 kg) 4 r... -
WOD 04.03.2020
CROSSFIT CLASS: WEIGHTLIFTING: 10 min on heavy 2 pos clean + 1 split jerk CONDITIONING Amrap 4: Max round “macho man... -
WOD 20.02.2020
STRENGTH: EMOM 12 alt Odd:1 front squat Even:3 back squat @ 80% 1 rm front squat CONDITIONING: 10* 1 min of: 7/5 cal... -
WOD 18.02.2020
CROSSFIT CLASS: WEIGHTLIFTING 10 min on heavy 2 squat clean +1 jerk CONDITIONING Amrap 20 1 round “Cindy” 1 squat cl... -
WOD 13.02.2020
Every 90”*8 sets: 1 hang power snatch 1 ohs 1 hang squat snatch Build up! Then: Amrap 15: 60 du/60 under+10 tucks 20... -
WOD 10.02.2020
GYMNASTIC: EMOM 10 alt: 40″ on – 20″ off Pull up chin / scaled hold chin Pike push up CONDITIONING... -
WOD 04.02.2020
CROSSFIT CLASS EMOM 10 alt: 8/10 seated press(db/kb) 40” handstand hold wall facing CONDITIONING: Amrap 3-rest 1 *4 ... -
WOD 30.01.2020
TEAM OF 2 PERS AMRAP 10 P1: 400 mt Row P2: 20 MedBall Clean & Thruster 9/6 kg rest 2 min AMRAP 10 P1: 300 mt Row... -
WOD 20.01.2020
WEIGHTLIFTING EMOM 10 :(start@70% snatch) Power snatch +snatch CONDITIONING 6 rds :90” each-90” rest 8 tng power sna... -
WOD 10.01.20
GYMNASTIC 10 EMOM alt: 40” on 20” off T2b strict Push up Then: CONDITIONING AMRAP 15* 10 single arm db stoh(5 each)(... -
WOD 07.01.20
CROSSFIT CLASS WEIGHTLIFTING 10 min on H3 Hang Squat Clean CONDITIONING AMRAP 12 1-2-3-4-5…etc Deadlift 70/50 ... -
WOD 30.12.19
CONDITIONING 5 rounds for max reps of: 1 min SDHP 40/30 kg 1 min Push Press 1 min Calories 1 min rest MIDLINE Finish... -
WOD 16.12.19
GYMNASTIC: EMOM 10 alt 40″on – 20″off Hollow to superman Wall squat CONDITIONING: AMRAP 15 70 DB S... -
WOD 03.12.19
CROSSFIT CLASS WEIGHTLIFTING 10 min build to an HEAVY Power Snatch + Hang Squat Snatch + Squat Snatch CONDITIONING 3... -
WOD 29.11.19
EMOM 10 alt 8/10 Press DB/KB 40″ Ring row then AMRAP 15 15 American Swing 32/24 kg 12 Toes to bar 9 Burpee box... -
WOD 27.11.19
CROSSFIT CLASS TEAM OF 2 with running clock 00:00 – 06:00 Max reps WB 9/6 kg 1 min transition 07:00 – 13... -
WOD 20.11.19 “VV.F ANTONIO-MARCO-MATTEO”
CROSSFIT CLASS HERO WOD “VV.F ANTONIO MARCO MATTEO” AMRAP 36 5 Clean&Jerk 60/40 kg 11 Pull up 19 Bu... -
WOD 19.11.19
CROSSFIT CLASS TEAM OF 2 AMRAP 12 “YGIG” 30 Mountain Climber 10 American Swing 32/24 kg 5 C2B rest 3 min... -
WOD 08.11.19
WEIGHTLIFTING 10 min working on HEAVY Hang Power Snatch + Power Snatch + Full Snatch CONDITIONING 3 x AMRAP 4 with 2... -
WOD 22.10.19
CROSSFIT CLASS TEAM OF 2 AMRAP 25 100 WallBall 9/6 kg 100 SDHP 40/30 kg 100 Box Jump 60/50 cm 100 Push Press 40/30 k... -
WOD 21.10.19
TABATA x 3 alternating -Goblet squat 32/24 kg -Deadlift 100/70 kg -Push up HR -Sit ups then AMRAP 7* Burpees *10 Air... -
WOD 27.09.19
GYMNASTIC EMOM 12 alt 30″off-30″on -Pistol squat -Rind dip (Jumping dip – push up) -Hollow rock (H... -
WOD 13.09.19
30 MIN WORK!!! 1 min at each station! – WB 9/6 kg – DU (Under) – Pistol alt (single leg squat alt ... -
WOD 07.09.19
GYMNASTIC: EMOM 10 alt 30″ ON-30″ OFF HSPU/Pike push up/DB-KB Press Hollow rock/Hold CONFITIONING: AMRAP... -
WOD 05.09.19
EMOM 12 alt 40″ on – 20″ off Pistol Squat alt Wall Climb (no push up) DU then AMRAP 12 10 Squat ca... -
WOD 12.08.19
CROSSFIT CLASS: GYMNASTIC 10 min working on – Pull up strict / Ring Row – Pistol squat / Banded – ... -
WOD 23.07.19
EMOM 10 alt 40″ on – 20″ off Hollow (Rock) Double DB/KB OH Walking Lunge (scaled Front rack) CONDI... -
WOD 22.07.19
CROSSFIT CLASS WEIGHTLIFTING: 10 min window HEAVY Power Clean + Hang Squat Clean CONDITIONING: AMRAP 12 30 Power Cle... -
WOD 17.07.19
CROSSFIT CLASS WEIGHTLIFTING: Every 90″ x 8 rounds @70% 1 RM Snatch 1 Hang Power Snatch 2 Power Snatch 3 OHS C... -
WOD 12.07.19
AMRAP 30* “CINDY” *START & E3MOM : 20 G2O DB alt 30/20 kg “G20” is Ground to OverHead (... -
WOD 03.07.19
CROSSFIT CLASS: A1 – A2 – A3 – A4 A1)AMRAP 4 6 Burpees 6 American Swing 30/24 kg rest 2 min A2) AM... -
WOD 28.06.19
WEIGHTLIFTING EVERY 90″ x 8 rounds 1 1 1 Squat Snatch @70%↑ CONDITIONING “OPEN 14.4” AMRAP 10 30 D... -
WOD 25.06.19
Alternate A1-A2-A1-A2-A1-A2 A1) AMRAP 3* 9 Deadlift 60/43 kg 6 Hang Power Clean 3 STOH A2) AMRAP 3* Calories *rest 2... -
WOD 24.05.19
CONDITIONING A) AMRAP 4 4 Power Snatch 43/30 kg 8 OHS 12 Box Jump Over 60/50 cm rest 2 min B) AMRAP 4 10/8 Cal Row 8... -
WOD 02.05.19
TEAM OF 2 AMRAP 25 P1. Row/Bike/SkiErg x meters P2. 15 Burpees box over 200 mt Run (1 min Jump rope) 5 Squat Clean 8... -
WOD 18.02.19
CROSSFIT CLASS Amrap 6 10 Hang Power Clean 60/40 kg 10 Box Jump 60/50 cm Amrap 6 10 Burpee over the bar 10 Sit Ups A... -
WOD 04.02.19
CROSSFIT CLASS EMOM 10 alt 40″ on – 20″ off Candlesticks Strict press DB/KB then AMRAP 5 3-6-9-12&... -
WOD 29.01.19
AMRAP 20 25/18 Cal row (max 90″) 50 DU (1 min under) 3 Rounds of “The Chief” 3 Power Clean 60/40 k... -
WOD 24.01.19
AMRAP 6 6 Toes to bar strict 12 Air squat 24 DU (24 Under) AMRAP 6 Turkish get up (32/24 kg) AMRAP 6 3 WallClimb (6 ... -
WOD 18.01.19
AMRAP 5 10 Deadlift 100/70 kg 10 HSPU (bear crawl – push up hr) rest 2 min AMRAP 5 10 Power Clean 60/40 kg 10 ... -
WOD 16.01.19
CROSSFIT CLASS Gymnastic: EMOM 10 alt: 40″on-20″off Bar/Ring MU/Pull up Hollow to superman Conditioning ... -
WOD 11.01.19
21-15-9 WallBall 9/6 kg STO 43/30 kg into 15-12-9 Power C&J Burpee Lateral OTB into 12-9-6 Thruster Back rack l... -
WOD 06.12.18
CONDITIONING: AMRAP 6 12 Toes to bar (knee up) 6/side Hang C&J (DB 25/15 kg) rest 2 min EMOM 6 alt 40″ on... -
WOD 01.12.18
Amrap 10 5 Power Clean 70/50 kg (must be tng) 10 OHS/Front squat (must be unbroken) 15 Down&up rest 3 min Amrap... -
WOD 23.11.18
Weightlifting: EMOM 4 of: 3 Pos Snatch @70/80% into EMOM 4 of 2 Pos Snatch @80% +→ Conditioning: Amrap 16 4 Hang Pow... -
WOD 20.11.18
Gymnastic: Working on Kipping HSPU then 5 min Amrap HSPU (Pike Push up) rest 5 min Amrap 15 30 DB Snatch alt 30/20 k... -
WOD 17.11.18
AMRAP 5 10 KB Swing 24/16 kg 10 Goblet squat 2 min rest EMOM 5 10 Shuttle run (1 shuttle = 10 mt) 2 min rest AMRAP 5... -
WOD 10.11.18
AMRAP 5 10 Deadlift 100/70 kg 10 Burpee lateral over the bar 3′ rest AMRAP 5 Cal row/Bike 3′ rest AMRAP ... -
WOD 29.08.18
CROSSFIT CLASS: WHIT A PARTNER! Amrap 30 5 Cal Row 4 DB/KB step over the box 20/15kg – 20/16kg 3 DB/KB Push Pr... -
WOD 26.07.18
Weightlifting: 10 min working on 1 RM Hang Snatch *EMOM 10 of 1/2 Hang snatch Conditioning: Amrap 10 10 Globet squat... -
WOD 19.07.18
Strength: Back squat 5×5 with 3″ pause @70% every 2 min Metcon: 2 x Amrap 4 / 3 min rest 8 Deadlift 85/60... -
WOD 10.07.18
Strength: 5 Front squat @80% x 5 sets every 2 min then 3 Rounds of: 1 min Max Cal Row/Bike 1 min Max Hang Clean Thru... -
WOD 16.06.18
EMOM 10 alt 30″ L Sit on Ring 30″ DB Strict Press METCON: “ARTIE” AMRAP 20 5 Pull ups 10 Pus... -
WOD 04.05.18
AMRAP 25 50 DB Snatch 25/15 kg 40 Front squat 70/50 kg 30 ABMat Sit ups 20 Cal Row/Bike 10 Power Clean & Jerk 7... -
WOD 31.01.18
CROSSFIT CLASS Gymnastic: 10 min working on 10 Shoulder tap (scaled box) 10 K2E (Strict) 10 Superman rock Metcon ... -
WOD 13.01.18
Strength: 5 x 3 Front Squat +30″Back squat every 2′ Metcon: Amrap 12 3-6-9-12… High box jump step ... -
WOD 21.11.17
Amrap 10′ rotate: 1. Max Air Squat in 30″ 2. 30 Mountain Climb 3. 30″ Max Pull up strict 4. 30R... -
HERO WOD 13.11.17
-CROSSFIT RX MIDLINE 3 sets of: 1’ max reps Abmat Sit Ups 1’ Plank Hold 1’ rest HERO WOD “DANNY” AMRAP 2... -
WOD 28.09.17
AMRAP 8 Power Snatch 60/43 kg Burpees rest 3′ AMRAP 7 Snatch 60/43 kg Burpee Over the Bar rest 3′ AMRAP ... -
WOD 25.09.17
-CrossFit Class Strength Power Clean 3RM in 10′ 1 set ME @70% AMRAP 12 12 SDHP 50/35 kg 12 HR Push Ups Accesso... -
WOD 04.08.17
Strengt alt: A1:5×3 Front Squat + 1 Split Jerk (80-90% 1Rm Jerk) A2:5×20 mt Sled (pull) 12min AMRAP 12 Sumo Dea... -
WOD 28.07.17
Teams of 2 AMRAP 30 40 mt walking OH KB/DB 32/20 kg (each person) 30 Power Snatch 35/25 kg 20 Burpee Box Jump 60/50 ... -
WOD 26.07.17
CrossFit Class: Strength: Back squat 3 3 3 3 3 (3″ in pause) every 90″ Metcon: AMRAP 6 x 2 round (rest 2... -
WOD 18.07.17
Amrap 5 Burpees target 10-15 cm rest 1′ Amrap 5 7 DL 70/45 kg 7 Box Jump 60/50 cm rest 1′ Amrap 5 MU Str... -
WOD 13.07.17
Emom 7 4 Snatch 70% touch and go (fast!) Amrap 7 7 Deadlift 70/50 kg 7 Hspu rest 5′ Amrap 7 7 Cal Row 7 Med Ba... -
WOD 20.06.17
Strength Push Press 1 RM in 10′ then 4×5 @80% every 90″ CrossFit Games Open 13.2 (AMRAP – Rounds and Rep... -
WOD 14.06.17
Working on position(hollow/superman) MU Bar (skills) AMRAP 8 8 Thruster 60/43 kg 12 pull ups 14 kb swing ( 24/16 kg)... -
WOD 12.06.17
Strength Gymnastic 10 minutes of work or Amrap Handstand push ups strict WOD “Rankel” Amrap 20 mins of: ... -
WOD 10.06.17
AMRAP 24 Teams of 2 200 Double Unders 50 Wall Balls 9/6 kg 50 Burpees broad jump 50 Thruster DB/KB 20/10 kg 50 Pull ... -
WOD 07.06.17
Strength: Back squat 10-8-6-4-2 every 90″ aumentando il carico, fino al 95% del massimale. Metcon 4 Rounds 4mi... -
WOD 20.04.17
Gymnastic: EMOM 10 Odd: 30″ Bar Mu Even: 30″ Front Plank Hold METCON: AMRAP 8 (Group 1) 15 Wallballs 9/6... -
WOD 05.04.17
CrossFit Class Skill: 10′ Free HS Amrap 3′ for 5 cycles: 40 DU 9 Thruster 50/35 kg 12 T2b Rest 2′ ... -
WOD 29.03.17
CrossFit Class Emom 8 alt 30″ Supine Ring Rows 30″ Hollow Holds rest 2′ Amrap 18 6 Bar MU (opzioni... -
WOD 21.03.17
Strength: Front Squat 15-15-15 – rest 2′ Use the heaviest weight you can for each set. For 4 cycles: AMR... -
WOD 10.03.17
Team of 2 must complete 2 mile run Switch every 400 mt Pers 1:run Pers 2: AMRAP of: 10 wb 10 db snatch 10 jumping lu... -
WOD 08.03.17
CrossFit Class -EMOM 8 (70-90% 1 rm snatch) 1 power snatch+1 hang squat snatch+1squat snatch -8 amrap: 3-6-9-12̷... -
WOD 01.03.17
CrossFit Class: EMOM 10 alt: 30″ max kipping hspu (scaled db/kb press) 5 back squat (@80%) Then: “Jack&#... -
WOD 26.11.16
Strength: Back squat 8 8 8 8 8 70% 1Rm V Up 8 8 8 8 8 every 90″ Wod Amrap 16 2 4 6 8 10 ecc… Thruster 60... -
WOD 19.11.16
Team of 2 Amrap 8 40 Wall ball 9/6 kg 60 American Swing 32/24 kg rest 2′ Amrap 8 20 Thruster 50/35 kg 40 T2b r... -
WOD 29.10.16
Amrap 12′ 6 Push Press @ 35/50 kg 10 Lungees front rack @ 35/50 kg 1 Rope Climbs rest 4 min Amrap 12′ 20 DU o 50 Sin... -
WOD 24.10.16
“Incredible hulk ” AMRAP 20 min: 5 deadlift (50/35 kg) 5 hang power clean 5 front squat 5 push press 5 b... -
WOD 12.10.16
CrossFit Class Weightlifting: 15 min of 3 pos snatch – build to a heavy set for the day (75/85% 1rm) AMRAP 9 3... -
WOD 11.10.16
Gymnastic: 3round of 20″ on – 10″ off alt Hollow rock Dip ring Superman Push up Skills: Ring Mu Me... -
WOD 05.10.16
CrossFit Class 20 min working on skills (rotate every 2 min) Skills:rope climbs/squat therapy/ring swings AMRAP 12 (... -
WOD 28.09.16
EMOM alt 8 : 40″ hollow to superman 40″ L sit (box) AMRAP 15 20 cal row 30 burpees pull ups 40 hang powe... -
WOD 24.09.16
EMOM 10 Odd 15 American Swing Even 10 KB Box Step Ups rest 3 AMRAP 8 5 Pull Ups 10 Burpees 15 Air Squats Finisher 10... -
WOD 23.09.16
EMOM 8: 40″ max reps pistols alt 40″ max ring rows Metcon 3 min AMRAP: row for calories Rest 2′ 3 ... -
WOD 22.09.16
Strength: EMOM 10 alt 10 Deadlift (max load) 30″ HS Old Metcon Amrap 15 20 Pull-ups 30 Thruster only barbell 4... -
WOD 20.09.16
Weightlifting: Power Snatch – OHS – Hang Squat Snatch – Snatch every minute per 8 round AMRAP 8 of... -
WOD 19.09.16
Buon compleanno Marika! AMRAP 29 9 db snatch (each arm) 19 jumping pull ups 9 hang squat clean (45/30 kg) 87 du (sca... -
WOD 08.09.16
AMRAP 10 3-6-9-12-15-18-… Hang Squat Clean 45/30 kg American Swing 32/24 kg 3 Min Rest AMRAP 10 3-6-9-12-15-18-… Cal... -
WOD 10.08.16
AMRAP 30 “jack with row” Team of 2 Person 1: pace setter 500 mt row Person 2: jack : 10 push press (50/3... -
WOD 05.08.16
EMOM 10 : 3 pos snatch (@70%) Team of 2: AMRAP 20 30 squat clean thrusters (60/40 kg) 10 bar facing burpees (togethe... -
WOD 29.07.16
7’AMRAP : 10 cal row 5 burpees over the row Rest 3′ 7′ AMRAP: 10 power snatch (35/20 kg) 10 k2e Re... -
WOD 19.07.16
A. EMOM 14: odd mins: 30″ Ring Dip even mins: 8 Front squats (max load) B. Amrap 12: 3 hang power snatches 60/... -
WOD 18.07.16
10 min work on bar muscle up 1 min of work,1 min of rest..2 min of work,1 min of rest..to 5 min 10 burpees 15 toes t... -
WOD 11.07.16
Every 30″ for 10 min : 1 power snatch (@70%) Amrap 7′ 7 burpees lateral over the bar 7 hang power snatch... -
WOD 24.06.16
WOD – 5′ AMRAP team of 2: 5 burpees+ 1 rope Rest 2′ – 5′ AMRAP team of 2: 5 burpees +S... -
WOD 20.06.16 “HAPPY B DAY SABINA”
HAPPY B Sabina!! 26’AMRAP: 20 front squats (45/30 kg) 20 burpees 20 ohs (45/30 kg) 20 hspu (scaled push press)... -
WOD 08.06.16
Strength: Find 1 RM Snatch (10′) 10 Round of: 1 Snatch + @ 80% every 45″ WOD: Amrap 7 7 Thrusters 45/30 ... -
WOD 03.06.16
12 EMOM alt: 7 back squats (65%) 50 DU (scaled 40″ under) Then: AMRAP 12′ 7 power snatches (45/30kg) 14 ... -
WOD 01.06.16
Weightlifting: 10′ EMOM :5 power clean& jerks (moderate load-start light and add load if moving well)work... -
WOD 27.05.16
EMOM 7′: Snatch complex(70%1rm) 1 power snatch+1 hang squat snatch+2 ohs Then: 10rds of 90sec on 30sec off(20 ... -
WOD 09.05.16
CrossFit Class Strength:10 min OTM 1 complex: 2 power clean+2 lunges(1 per leg)+2 front squat Metcon 4 rds:AMRAP 3&#... -
WOD 21.04.16 “Old Style”
WOD “Old Style” AMRAP 4 Clean and Jerk 73/43 kg rest 4′ AMRAP 21 21 Russian Swing 32/24 kg 4 Toes ... -
WOD 07.04.16
Emom 9 Overhead Squat 3-3-3 Snatch Balance 3-3-3 Hang Squat Snatch 3-3-3 (70% Snatch) Workout of the day Compete as ... -
WOD 24.03.16
EMOM 8 Gymnastic: 10 Pistol squat EMOM 20 alt 8 Deadlift 100/60 kg 10 Pull up 12 American Swing 32/24 kg 20 du (60 u... -
WOD 22.03.16
Open Games – Workout 16.4 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups ... -
WOD 18.03.16 “Happy birthday Andrea”
EMOM 9′ alt 40″ hollow position 40 air squats 40″ superman position Amrap 20′ 40 wb (9/6 kg)... -
WOD 07.03.16
CrossFit Class Muscle up progression 14 ‘ AMRAP 10 power cleans (45/30 kg) 10 burpees 10 wb (9/6 kg) CrossFit ... -
WOD 02.03.16
Working on 16.1 CrossFit Games 16.1 AMRAP 20: 25′ overhead (walking) lunge (45/30 kg)-8 steps 8 bar facing burpees 2... -
WOD 25.02.16
EMOM 10 alt Gymnastics L Sit 30” Dip Ring 30” Amrap 15′ Ascending Ladder 2/4/6/8/… of Thruster 50/35 kg ... -
WOD 24.02.16
EMOM alt 8′: 40″ Hspu (scaled handstand hold) 40″ knees to elbow Then: “the Chief” 5 r... -
WOD 19.02.16
EMOM Gymnastic 8′: 15 Toes to bar 15 ring push ups Scaled: numbers! Then: AMRAP 20′: 5 thrusters (45/30 ... -
WOD 18.02.16
EMOM 12 alt 40”Mountain Climber 5 Deadlift 70% 1RM For time: 15 Kettlebell Swings 32/24 kg 1 Burpees 14 Kettle... -
WOD 10.02.16
Alt EMOM 12′ : 1 clean + 4 front squat (70%) 10 t2b strict (scaled 15 knees up) Amrap 12′: 12 jumping lu... -
“Carnival” WOD 09.02.16
Midline work EMOM 10 alt 10/12 Swing 32/24 kg 40” Plank Hold AMRAP 12 3.6.9.12… OHS 50/35 kg Push ups V ... -
WOD 05.02.16
Crossfit Games 11.5 Amrap 20′ 5 power clean (65/45 kg) 10 toes to bar 15 wb Rest then: In remaining time worki... -
WOD 04.02.16
Strength 5 Round of: 1 Strict Press – 2 Push Press – 3 Push Jerk Every 2 minutes Amrap 15 10 Globet Squa... -
WOD 02.02.16
EMOM 16 Gymnastic – 10 Dip Ring Strict (Scaled with Kipping, banded) – 10 Pistol Squat (Scaled Rolling) ... -
WOD 25.01.16
Strength: From the rack EMOM 10′(70/75%1 rm push jerk) 2 front squat +1 push jerk Then: 3 sets of 5′ AMR... -
WOD 09.01.16
Amrap 5' 5 toes to bar 10 pistol squat Rest 3' Amrap 5' 5 ground to overhead (plate 25/15 kg) 10 oh walking lunges R... -
WOD 06.01.15 – “Opening Day CFTN 2.0”
Amrap 6' 5 deadlift (110/50 kg) 5 burpees facing the bar Rest 3' Amrap 6' 20 wb 10 box jump (tall) Rest 3' Amrap 6' ... -
WOD 14.12.15 CFTN
Amrap 4′ 5 burpees 10 row TRX Rest 2′ Amrap 4′ 5 thrusters with slamball 10 jumping lunges Rest 2&... -
WOD 08.12.15 CFTN Gymnastic
Per il mese di dicembre, in attesa del nostro nuovo box. Posterò sempre un Wod a portata di mano. WOD 10 minute AMRA... -
WOD 02.11.15 CFTN
In attesa del nuovo box vi ricordo che ci alleniamo nella palestra della Scuola Primaria di Sopramonte. Amrap 5̸... -
WOD 26.11.15 CFTN
Amrap 10 (team of 2) 10 cal 10 clean&jerk (50/30 kg) Rest 3′ Amrap 10 (team of 2) 10 front squat (50/30 k... -
WOD 25.11.15 CFTN
Strength OHS 7-7-7-5-5-5-3-3-3-1-1-1 (increasing load) rest 1 AMRAP 7 of: 14 KB swings 14 box jumps Rest 5′ AM... -
WOD 21.11.15 CFTN
15′ amrap 40 sdhp(40/25 kg) 30 cal 20 push press(40/25 kg) Rest 3′ 15′ amrap 20 goblet thruster (3... -
WOD 20.11.15 CFTN
8 Round 3 On 1 Off A) 7 Power Clean 50/35 kg 7 Push ups Remaining time Amrap Dip Rings B) 7 Hang Power Snatch 50/35 ... -
WOD 19.11.15 CFTN
Burgener warm up Emom 8′ 1 hang power snatch+1 snatch+2 ohs(70% 1 rm snatch) 12′ amrap * 3 power snatch(... -
WOD “PRAY FOR PARIS” 16.11.15 CFTN
Gymnastic Strength 15 – 13 -11 HSPU (Scaled Pike Push ups) Pistol Squat (for each side – Scaled Rolling ... -
WOD 14.11.15 CFTN
Teams of 4 Complete the Following: As Many Rounds As Possibly in 20 min of: -Row 400 -AMRAP Thruster kb-db -AMRAP Bo... -
WOD – 12.11.15 CFTN – VETERAN’S DAY – “THREE WISE MEN”
Veteran’s Day – “Three wise men” “The “Three Wise Men” were three brothers: Jeremy Wis... -
WOD 06.11.15 CFTN
Barbara: (1 round) 20 pull ups 30 push ups 40 sit ups 50 air squats 3′ rest then Grace: 30 Clean and Jerks (60... -
WOD 05.11.15 CFTN
EMOM 8′ (65/70% 1 rep max squat clean) Complex clean(1 power clean +1 hang squat clean+1 squat clean) Then: Am... -
WOD 20.10.15 CFTN
Working on snatch Emom 12′ alt. 4 hollow to superman to hollow 40 du (120 under) 4 man makers Amrap 14′ ... -
WOD 19.10.15 CFTN
Strength/Skill: Jerk (Split jerk) 10′ Find your Split Jerk 3 Rep Max. AMRAP 14 minutes 2 toes to bar 2 power c... -
TEAM WOD 17.10.15 CFTN
Team Wod In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for... -
WOD 16.10.15 CFTN
AMRAP 5 HSPU (Hand Release Push Ups) AMRAP 7 20 Step Ups 20 Air Squat AMRAP 10 10 G2OH 60/45 kg 10 Broad Jumps Finis... -
WOD 15.10.15 CFTN
Emom 12′ (30″ on 30″ off) Bar l sit Overhead squat(bottom position)barbell Handstand hold Amrap 20... -
WOD 14.10.15 CFTN
Emom 12 alt 10 Front Squat 70% 1Rm 5 Push Press (Weight from Front Squat) rest 5′ AMRAP 12 min 16 Wall bal (9/... -
WOD 12.10.15 CFTN
Fall Series – Test Wod 1 Amrap 7 – Total reps Me Touch & Go Snatch 50/30 kg 6 Burpees HR (lateral b... -
WOD 10.10.15 CFTN
Wod Run 400 mt then: 42 wb 21 back squats (70/45 kg) 30 wb 15 front squats (70/45 kg) 18 wall ball 9 ohs (70/45 kg) ... -
WOD 07.10.15 CFTN “Roby Birthday”
Strength: Thruster 7 Rep Max Thruster 10 Rep Max Thruster 19 Rep Max Thruster 94 Kg Me 🙂 Happy Birthday big Roby! AM... -
WOD 06.10.15 CFTN
Emom 8′ alt: 10 Strict pull ups 10 dumbell shoulder press (25/10kg) Then: “The Chief” 5 rds: 3R... -
WOD 02.10.15 CFTN
“Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters 35/25 kg 7 Pull ups 7 Burpees *Scaled Amrap 10 Gymnas... -
WOD 25.09.15 CFTN
Amrap 10 “Cindy” 5 Pull-ups 10 Push-ups 15 Squats rest 5′ For time 100 Shoulder to Overhead 50/30 ... -
WOD 23.09.15 CFTN
Strength: EMOM alt 10 5 Fron Squat 70% 1RM 10/15 Cal Row Metcon 7 min AMRAP: 14 Box Jump (scaled step up) 7 Dip ring... -
WOD 19.09.15 CFTN
WOD Group 1: AMRAP 8 5 Thrusters 50/30 kg 10 V-Ups 15 American Swings 32/24 kg Rest 2 Minutes Group 2: AMRAP 8 20 Wa... -
WOD 18.09.15 CFTN
Strength: Overhead Squat 3-3-3-2-2-2-1-1-1 (Max Load) rest 1′ As Many Rounds As Possible in 14 Minutes of: 8 S... -
WOD 12.11.15 CFTN
WOD Amrap 25 teams of 2 P1: 400 mt run P2: 5 ground to overhead (60/45 kg) 1 partner always running... -
WOD 02.09.15 CFTN
Wod AMRAP 20 : 20 Box Jump 20 Dumbell Snatch alternating arms 30/15 kg 20 Push ups hand off Finisher Tabata Air Squa... -
WOD 27.08.15 CFTN
Warm up/mobility Strenght: 10′ EMOM 1 complex: 2 power clean +2 front lunges(1 per leg)+2 front squat Then: 4 ... -
WOD 26.08.15 CFTN
Skills: Today were going to spend some time working with our Double Unders and also find where we are with our pull-... -
WOD 24.08.15 CFTN
Warm up and mobility Weightlifting: EMOM 10 Every Minute On the Minute Complete 1 Hang Power Clean + 1 Front Squat +... -
WOD 07.08.15 CFTN
Warm up and Mobility “Air Force” modified AMRAP 16 20 Thrusters kb/db 24/16 kg 20 Sumo Deadlift High Pul... -
WOD 03.08.15 CFTN
Warm up and mobility Strength Gymnastic 10 minutes of work on the Handstand push ups strict WOD “Rankel”... -
WOD 31.07.15 CFTN
Warm up and mobility Strength Clean & Jerk 3 3 3 3 reps at 70%-80% of 1RM Power Clean + Front Squat + Jerk 3 of... -
WOD 29.07.15 CFTN
Warm up and mobility Work on two weakness for 10 min WOD “The Open Test” As Many Reps as Possible in 20 ... -
WOD 25.07.15 CFTN
Warm up and Mobility Skills: Muscle up EMOM 12 alt Odd : 6/8 Deadlift 100/60 kg Even: 6/8 Muscle up transition Amrap... -
WOD 18.07.15 CFTN
Warm up/Mobility Wod Part. A Emom 12′ odd: 10deadlift 60/45kg and 5 lateral burpess even: 3/5 hspu Wod Part. B... -
WOD 08.07.15 CFTN
Warm up/mobility Strength Every 2 mins for 12 mins: 5 Pull-ups strict 5 Toes-to-bars strict 1 Clean & Jerk, 85%... -
WOD 27.06.15 CFTN
Warm up/Mobility Skill: DU Strength Shoulder Press 1-1-1-1-1-1-1 Weighted Pull up 1-1-1-1-1-1-1 Wod Amrap 15 10 Ches... -
WOD 19.06.15 CFTN
Mobility/Warm up Skills: Kipping HSPU Metcon “Five Seven Nine” Five Minutes – Clean (Total Weight:... -
WOD 17.06.15 CFTN
Strength: EMOM 10 Odd:5 OHS Even: 15 Cal row Metcon 8 round 2min on: 1 min off Odd: AMRAP 5 Power Snatch 50/35 7 Dip... -
WOD 16.06.15 CFTN
Warm up Bear complex Warm up Bear complex (5 rounds of 7 sets of 5 exercise) Rules of the lifting Complex: 1. No res... -
WOD 15.06.15 CFTN
Warm Up/Mobility Skill: Clean/Pull up Weighlifting EMOM 12 Odd 3 1 Hang Power Clean + 1 Hang Squat Clean Even 7 Chin... -
WOD 10.06.15 CFTN
Strength EMOM 8 Behind the neck push press + OHS + 2 Snatch Balance In teams of 2 AMRAP 20 Minutes 5 Front Squat 7 H... -
WOD 06.06.15 CFTN
Warm up/mobility Med ball clean progression EMOM 12 minutes :30″on 30″off hollow position (knee tucks) M... -
WOD 05.06.15 CFTN
Amrap 5 3 Ring MU / 6 Pistol – Core 21 – 15 – 9 reps of: Mountain Climbers Knee to elbow – Metcon Amrap ... -
WOD 29.05.15 CFTN
Strength Amrap 5: Pistol Squat Core 4 Rounds of: 20″ Med Ball Russian Twists /side 10/5 kg – 10″ r... -
WOD 27.05.15 CFTN
Mobility/Warm up EMOM 8 Strength 3 Hang Squat Snatch EMOM 8 Strength 3 Hang Squat Clean and 1 Jerk Conditioning 12 m... -
WOD 26.05.15 CFTN
Strength: Cleans Warm up 10 min then: EMOM 10 minutes of: -2 Squat cleans @80% max AMRAP 5 Minutes of: 3 Power Snatc... -
WOD 19.05.15 CFTN
Warm up/mobility Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (45/30 kg... -
WOD 16.05.15 CFTN
Warm up/mobility AMRAP 5′ 10 WB 10 push ups Rest 3′ AMRAP 5′ 5 Power snatch (50/30kg) 10 burpees o... -
WOD 13.05.15 CFTN
Weighlifting EMOM 8 3 Power Snatch – 2 Hang Squat Snatch – 1 OHS AMRAP 20 5 Hang Power Snatch 10 Dip rin... -
WOD 09.05.15 CFTN
Warm up/mobility Team WOD (group of 3) 5rds of 6 min on 1min off (switch every 50 seconds) Relax/Mobility... -
WOD 05.05.15 CFTN
Warm up/mobility Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power ... -
WOD 27.04.15 CFTN
Skill: Kipping pull ups Strength EMOM 8: 1 Hang Power Clean – 1 Hang Squat Clean – 2 Push Jerk Metcon &#... -
WOD 15.04.15 CFTN
Strength: Power Snatch, 15 min to find you 20 RM – 10 RM – 5 RM – 1 RM WOD AMRAP 15 3 Power Clean ... -
WOD 11.04.15 CFTN
Warm up/mobility AMRAP 15′ 5 burpees over the bar 10 push press (50/30kg) 20 front squat (50/30kg) Rest 5̸... -
WOD 08.04.15 CFTN
Gymnastics strength: AMRAP 6: 6 Pistol with BALL 4/6 kg – 6 Dip ring strict METCON TEAM 2 Complete as many rou... -
WOD 07.04.15 CFTN
Weighlifting EMOM 8 1 Power Snatch +1 Hang Squat Snatch + 2 OHS For 5 cycles: AMRAP in 3 mins of: 3 Hang Power Snatc... -
WOD 01.04.15 CFTN
EMOM 12 min 3 Muscle Up scaled 6 ring MU with elastic 6 OHS 50/35 scaled 9 OHS 35/20 5 to find one of a 1 RM OHS AMR... -
WOD 26.03.15 CFTN
Warm up/mobility Working on kipping hspu Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand... -
WOD 25.03.15 CFTN
Strength: EMOM 7: Min 1: 7 Thrusters Min 2: 6 Thrusters Min 3: 5 Thrusters Min 4: 4 Thrusters Min 5: 3 Thrusters Min... -
WOD 23.03.15 CFTN
Working on Wod (surprise…) Open Games Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handst... -
WOD 19.03.15 CFTN
Warm up/mobility Working on MU/working on WOD 15.3 2015 open CROSSFIT games 14′ AMRAP 7 MU 50 WB 100 DU Scaled... -
WOD 16.03.15 CFTN
Working on Wod CrossFit Open – Workout 15.3 14 minuti AMRAP: 7 Muscle-ups 50 Wall balls 100 Double Unders Scal... -
WOD 14.03.15 CFTN
Warm up/mobility AMRAP 10' team of 2 4 hang power snatch 4 burpees Rest 5' AMRAP 20' (team of 2) 5 push ups 6 toes t... -
WOD 11.03.15 CFTN
Burgener warm up WEIGHTLIFTING EMOM 7 1 High Hang Snatch – 1 Hang Snatch – 1 Snatch (Floor) METCON AMRAP... -
WOD 10.03.15 CFTN
Warm up/mobility 12' EMOM gymnastic 30" handstand hold 30" squat to candle 30" L sit on bar Rest 3' For time 10-1* F... -
WOD O9.03.15 CFTN
Workink on WOD CrossFit Games Open 14.2 / 15.2 As many reps as possible in 3 mins of: 2 rounds of: 10 Overhead Squat... -
WOD 07.03.15 CFTN
Warm up/mobility Amrap 8' 15 kb swing(32/24/16kg) 15 burpees Rest 4' Amrap 8' 250 mt row 30 jumping squat Rest 4' Am... -
WOD 05.03.15 CFTN
Warm up Working on WOD Crossfit Games Open Wod 15.1 AMRAP in 9 min of: 15 toes to bar 10 deadlifts(52/34 kg) 5 power... -
WOD 02.03.15 CFTN
Skills: T2b – deadlift – snatch Warm up: Clean and jerk 5 – 4 – 3 – 1 Workout 15.1 9-m... -
WOD 24.02.15 CFTN
Warm up/mobility Tabata(alt.movements each rounds) Plank hold Handstand hold 10′ working on med ball clean Par... -
WOD 21.02.15 CFTN
Warm up/mobility AMRAP 6' : 40 burpees Row for cal (remaining time) Rest 3' AMRAP 6' : 10 kett swing 10 toes to bar ... -
WOD 20.02.15 CFTN
WOD: Team of 2 AMRAP 15 200M Run Hang Clean Squat 60/35 One athlete will run the 200m Run while the other athlete is... -
WOD 19.02.15 CFTN
Warm up/mobility EMOM 6' complex snatch(barbell) 12' to find heavy single hang snatch 10' amrap 3 clean&jerk(45/... -
WOD 18.02.15 CFTN
Strength 3 Round for time 10 T2b strict 10 Pull ups L Sit WOD Fight Gone Bad Style CFTN 3 rounds – 1′ at... -
WOD 11.02.15 CFTN
Strength : 7 Round of 1 Clean Squat 1 Push press 1 Push Jerk 1 Split Jerk WOD – AMRAP 16 5 Power Clean 70 R... -
WOD 07.02.15 CFTN
Strength EMOM 10 HSPU 30″ Chin Ups 30” WOD AMRAP 20 5 Power Clean 5 Push ups 5 T2b 5 Box Jump Relax/Mobi... -
WOD 06.02.15 CFTN
EMOMx10 odd: 5-6 OHS with 2-second pause at the bottom – you choose the weight. Even: 10-12 Dip Ring Strict WO... -
WOD 05.02.15 CFTN
Warm up/mobility Pull ups progression (kipping/butterfly) Then: Tabata pull ups(jumping/kipping/butterfly) 10'amrap ... -
WOD 04.02.15 CFTN
Warm up Strength EMOM5 Snatch 2+1 (2Hang Squat Snatch+1Squat Snatch) EMOM5 Clean and Jerk 2+2 (1Hang Squat Clean+1S... -
WOD 02.02.15 CFTN
Warm up Strength: 8 mins to find max deadlift WOD 1: AMRAP 7 3-6-9-12 etc Power Cleans 60/50-35/25 Bar Over Burpees ... -
WOD 27.01.15 CFTN
Warm up/mobility/pistol progression Emom 12 ' alt 12 pistol squat 12 toes to bar 12 burpees Rest 3' then: AMRAP 3': ... -
WOD 20.01.15 CFTN
Warm up/mobility Working on kipping pull ups Strenght: alt EMOM 12' -3 power snatch 60% -6 chest to bar Then: 15' AM... -
WOD 19.01.15 CFTN
Warm up – Mobility Weightlifting: EMOM 12: Min 1-4: 1 Muscle Clean AHAP + 1 Jerk + 5 Burpees Min 5-8: 3 Power ... -
WOD 17.01.15 CFTN
Warm up/mobility 12 ' emom: 10 med ball clean 20 med ball split lunges 10 burpees WOD 1 AMRAP 5' 5 front squat (100/... -
WOD 13.11.15 CFTN
Warm up/mobility (burpees progression) 10' emom alt 30" max cal row 30" rest 30" max burpees box jump 30" rest Rest ... -
WOD 12.01.15 CFTN
WARM UP/MOBILITY WEIGHTLIFTING EMOM 8: 3 Position Snatch WOD “HOPE” 3 rounds, 1 min per station, of: Bur... -
WOD 08.01.15 CFTN
Warm up/mobility Working on hollow/kipping/midline Strenght: 4 hang snatch OTM for 10′ AMRAP 20′ : 5 han... -
WOD 03.01.15 CFTN
Warm up/mobility AMRAP 10′ : 5 wall ball 5 toes to bar 10 wall ball 10 toes to bar 15…. Rest 3′ AM... -
WOD 27.12.14 CFTN
PORTARSI LA FELPA PERCHE’… Warm up/mobility Wod 1: 1 mile run (8 giri capannone) Wod 2: 5 db thruster 10... -
WOD 23.12.14 CFTN
Warm up/mobility Working on kipping hspu(progression) 21/15/9 of: Burpees box jump Overhead squat (50/35kg) Hspu(sca... -
WOD 19.12.14 CFTN
MOBILITY AND SKILLS STRENGTH: EMOM 12: 5 Thruster 0:00-4:00 40/25 4:00-8:00 45/30 8:00-12:00 50/35 AMRAP 18 *6 UB OH... -
WOD 18.12.14 CFTN
Warm up/mobility Snatch warm up 5 hang snatch OTM for 10′ AMRAP 20′ 5 hang power snatch 10 toes to bar 1... -
WOD 16.12.14 CFTN
Warm up/mobility Clean:working on technique Emom 10′ 1 power clean 1 hang clean 1 front squat 15′ amrap:... -
WOD 15.12.14 CFTN
MOBILITY AND SKILLS WEIGHLIFTING EMOM 10 2 DL Snatch + 2 Hang Snatch + 1 OHS CONDIOTIONING AMRAP 5 20 Cal Row 10 gob... -
WOD 10.12.14 CFTN
WARM UP/MOBILITY SKILLS: Clean and Snatch Final Italian Throwdown 2014 METCON 3 RFT – 5′ TIME CAP 5 Hang... -
WOD 04.12.14 CFTN
Warm up/mobility Emom 12 ‘ Barbell complex AMRAP 20’ 5 pull ups 10 push ups 15 jump squat On the minute ... -
WOD 03.12.14 CFTN
WARM UP/MOBILITY SKILLS: Clean and Jerk STRENGTH: 5 round of 2 Hang Power Clean + 2 Hang Squat Clean (65%-70%) 5 rou... -
WOD 26.11.14 CFTN
WARM UP/MOBILITY SKILLS:Push Jerk and Power Clean STRENGHT: For time: 12 Min Time Cap 10-1 Power Clean (60-40 kg) 1-... -
WOD 25.11.14 CFTN
Warm up/mobility Working on snatch Strenght:Emom 10 (3 position) Amrap 15 30 du or 90 single 15 wall ball 10 deadlif... -
WOD 24.11.14 CFTN
WARM UP/MOBILITY SKILLS: Clean and Jerk WEIGHTLIFTING: EMOM 10’00” 3 Pos Clean Squat + 1 Jerk Split METCON: 4 Round ... -
WOD 21.11.14 CFTN
WARM UP/MOBILITY SKILLS: Pistol squat STRENGTH: 100 Pistol Squat for time – Cap Time 10’00” AMRAP ... -
WOD 10.11.14 CFTN
WARM UP&MOBILITY SKILLS: Clean / Push Press STRENGTH: EMOM 8’00 of Complex: 1 Clean – 1 Front Squat... -
WOD 08.11.14
WARM UP%MOBILITY SKILLS: Pistol squat STRENGTH: 50 Pistol squat METCON 1 10’00” AMRAP 3-3 6-6 9-9 12-12 ... -
CFTN WOD 05.11.14
WARM UP&MOBILITY STRENGTH: EMOM 10’00” 1 Clean squat and 3 Jerk (65%/70% 1 RM) METCON 5′ AMRAP of: ... -
WOD 03.11.14 CFTN
Warm up Skills: Hang Squat Snatch Strength: Hang Squat Snatch : 3 – 3 – 3 – 2 – 2 – 2... -
WOD 27.10.14 CFTN
Warm up Skill: review of OHS and OHS mobility Strength: OHS 6×5 @70% 1RM OHS (rest 1’00”) Condition... -
WOD 24.10.14 CFTN “SEVEN”
Warm up Skill: Clean&Jerk and Snatch with KB Strength: 7×7 Push press AMRAP 7’00” 7 Clean&J... -
WOD 21.10.14 CFTN
Warm-Up 10 minute dynamic warm up 5' working on kipping t2b Strength Hang Snatch 5-5-5-5-5 METCON 10 RFT 3 Snatches ... -
WOD 20.10.14 CFTN “TRIPLO 7”
Mobility and warm up Skill: Push jerk Strength: EMOM 8’00” 1 Power Clean and 2 Push jerk AMRAP 7’0... -
WOD 18.10.14 TEAM CFTN
Mobility and warm up Skill weightlifting: Front squat and Power Snatch Skill gymnastic: Air squat and Burpees AMRAP ... -
WOD 16.10.14 CFTN
WOD 16 ottobre 2014 5' Warm up/mobility 5' working on pistol squat 3 AMRAP 8' Rest:2' AMRAP nr 1 10 pistol 5 push pr... -
WOD 13.10.14 CFTN
Mobility BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands 5. Power... -
WOD 06.10.14
Warm up and Mobility Skill: Clean and Jerk Weigthlifting EMOM 8’00 – 3 Clean and Jerk 200 m Bumper Plate... -
WOD 01.10.14
Mobility – Warm up Skills: Cluster – MU Weighlifting EMOM 8’00” 3 Cluster Metcon 1 12’... -
WOD 30.09.14
Warm-Up 10 minute dynamic warm up Strenght: 5 5 5 5 5 hang squat clean METCON 5 min AMRAP of: 10 ground to overkead ... -
WOD 29.09.14
Mobility and warm up Skills: Clean ball and T2b Strength Gymnatics: 50 Air squat unbroken Tabata Strict Pull ups 50 ... -
WOD 26.09.14
Mobility-Warm up Warm up (core) – 3 round of 10 Hip Bridge Extensions-10 donkeey kicks-10 Hollow Rocks Skills:... -
WOD 24.09.14
Mobility – Warm up Skills: Hs old Strenght: 5 round: 10 Pistol squat / 5 HSPU Strict AMRAP 20’00” ... -
WOD “Breakfast Time ” – 23.09.14
Warm-up: 15′ dynamic warm up Strength: Thruster 5-5-5-5-5 Metcon: 5RFT of AMRAP 3’00” 6 Hang Power... -
WOD 22.09.14
Mobility Skills -10 round with pipe pvc/barbell 3 pull clean – 3 shrug clean – 3 high pull clean –... -
WOD 15.09.14
WOD 15.09.14 Warm up / Mobility Skills: Handstand Strenght: 5×3 Handstand push ups 5×3 Pistol squat Metcon...
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