Ordina Per: Direzione:

  • 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...

  • WORKOUT OF THE WEEK 13.07.20 / 18.07.20

    —LUNEDI’ 13.07.20 –CROSSFIT CLASS 1 km row /2 k bike(1.3 miles)* Into 10-9-8-7-6-5-4-3-2-1 Burpee ...

  • HOME WOD 25.04.20 – DAY 41

    “CHAD” For time 1000 Box Step Up (50 cm) *wear a ruck pack 20/15 kg...

  • WOD 05.03.2020

    “Barbara” 5 rds: 20 pull up 30 push up 40 sit up 50 air squat 3 min rest *time cap 40...

  • WOD 24.02.2020

    “Kobe Bryant memorial wod” Team of 2: Buy in :81 cal Then 5 rds:* 8 squat clean(70/50kg) 24 box jump 20 toes to bar ...

  • WOD 21.01.2020

    CROSSFIT CLASS EMOM 10 alt:40” on 20” off Hollow to superman Kb goblet walking lunges(32/24kg) Then: “Cindy” -Amrap ...

  • WOD 18.01.2020

    “Wittman” 7 rds:* 15 kb american swing (24/16 kg) 15 power clean(43/30 kg) 15 box jump(60/50 cm) *time cap 25 Finish...

  • WOD 27.12.19

    “Tommy Mac” 4 rounds of 12 Burpees 12 Thruster 50/35 kg 12 Burpees 12 Power Sanatch 12 Burpees 12 Push J...

  • WOD 19.12.19

    WEIGHTLIFTING 10 min on H3 Power Snatch CONDITIONING “KARABEL” 10 rds: 3 Power Snatch 60/43 kg 15 WallBa...

  • 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 31.10.19

    TEAM OF 2 100 Team cal* into 10 rounds “DT” (5 rounds each pers)** into 100 Team cal* * must switch ever...

  • WOD 29.10.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Squat Snatch CONDITIONING “ISABEL” 30 Snatch 60/43 kg ...

  • WOD 28.10.19

    “SAGE at 20” AMRAP 20 20 Thruster 60/43 kg 20 Pull up 20 Burpees Finisher 5 min T2B Strict (Sit ups)...

  • WOD 10.10.19

    “FIGHT GONE BAD” 3 rounds: 1 min WB 9/6 kg 1 min SDHP 35/25 kg 1 min Box Jump 60/50 cm 1 min Push Press ...

  • WOD 12.08.19

    CROSSFIT CLASS: GYMNASTIC 10 min working on – Pull up strict / Ring Row – Pistol squat / Banded – ...

  • WOD 07.08.19

    CROSSFIT CLASS “Fight Gone Bad” 3 rounds for total reps in 17 minutes 1 min WallBall 9/6 kg 1 min SDHP 3...

  • WOD 23.07.19

    EMOM 10 alt 40″ on – 20″ off Hollow (Rock) Double DB/KB OH Walking Lunge (scaled Front rack) CONDI...

  • WOD 15.07.19

    CROSSFIT CLASS: “Incredibile Hulk”: AMRAP 20 5 Deadlift 50/35 kg 5 Hang Power Clean 5 Front Squat 5 Push...

  • WOD 24.06.19

    CROSSFIT CLASS EMOM 12 alt: 40″on-20″off Strict HSPU – Pike – Press (DB-KB) DU Ring Row COND...

  • WOD 10.06.19

    CROSSFIT CLASS: “KAREN” 150 WB 9/6 kg rest 3/5 min “GRACE” 30 Clean&Jerk 60/40 kg rest ...

  • WOD 04.01.19

    EMOM 10 alt 6/8 Deadlift @70/80% 10/16 Pistol alt then “JOKER” 1-10 Toes to bar 10-1 Deadlift 100/70 kg ...

  • WOD 29.11.18

    Strength: every 2 min x 5 rounds 7 Deadlift @70/80% 1RM 7/side Strict press (db/kb) AHAFA Conditioning “Runnin...

  • WOD 19.11.18

    CROSSFIT CLASS: Strength: 8 min to find 3 RM Thruster (ground) 2 min rest “Badger” 3 Rounds of 30 Squat ...

  • WOD 09.11.18

    HERO WOD “LOREDO” 6 Rounds 24 Air Squat 24 Push ups 24 Walking lunges 400 mt run *time cap 40...

  • WOD 26.09.18

    CROSSFIT CLASS: “TK” Hero Wod Amrap 20 8 Strict Pull up 8 Box Jump 60/50 cm 12 KB American swing 32/24 k...

  • WOD 07.09.18

    Partner DOUBLE “DT” (each) 10 Rounds (each) of: 12 Deadlift 70/50 kg 9 Hang Power Clean 6 Push Jerk *you...

  • WOD 24.08.18

    “Curtis P” 12-9-6-3 “Curtis P” 45/30 kg 200 mt run btw each set *Curtis P” is: Power C...

  • WOD 08.08.18

    CROSSFIT CLASS: “Hotshots 19″ 6 rounds: 30 Air squat 19 Power Clean 60/43 kg 7 Strict Pull ups 400 mt ru...

  • WOD 09.07.18

    CROSSFIT CLASS: “ATHLETES CHOICE” A) “Cindy” Amrap 20 5 Pull ups 10 Push ups 15 Air squat B)...

  • WOD 30.06.18

    “DALLAS 5” 5 min: Burpees rest 1 min 5 min: 7 Deadlift 70 kg – 7 Box jump 60 cm rest 1 min 5 min: ...

  • WOD 15.06.18

    “Nancy” 5 Rounds of: 400 mt run 15 OverHead Squat 43/30 kg Finisher: Amrap 5 Ring push ups...

  • WOD 13.06.18

    CROSSFIT CLASS: EMOM 10 alt 30″ on – 30″ off Pull up strict Mountain climb AMRAP 10: Karen (150 Wa...

  • WOD 04.06.18

    CROSSFIT CLASS Strength: 5 Power Clean (tng) @70/80% 10/15 V-Ups (scaled 30″ Sit Ups) Metcon: “Open 11.5...

  • WOD 12.06.18

    “Fight gone bad” 3 Rounds for tot reps in 17′ 1′ WallBall 9/6 kg 1′ SDHP 35/25 kg 1...

  • WOD 07.04.18

    EMOM alt 10 100 mt Shuttle Run 15 Pull ups “Macho man” 3 Power clean + 3 Front Squat + 3 Jerk (85/60 kg)...

  • Benchmark WOD 03.04.18

     “Barbara” 5 Rounds of: 20 Pull ups 30  Push ups 40 Sit ups 50 Air Squat each round 3′ rest...

  • WOD 17.03.18

    OPEN 18.4 RX For time: 21 deadlifts 102 kg 21 handstand push-ups 15 deadlifts 102 kg 15 handstand push-ups 9 deadlif...

  • WOD 07.03.16

    CROSSFIT CLASS: Emom 10 alt 40″ Handstand hold/taps 40″ V-Ups/Hollow pos “Havana” Amrap 25 1...

  • WOD 19.02.18

    CROSSFIT CLASS: Stength: 5 x every 3′ 6 Deadlift @80% 1RM 12 walking lunges DB/KB front rack 50/60% BW Metcon:...

  • WOD 10.02.18

    Gymnastic: 10 min working on 5+5 Pistol 5 Tempo Strict Pull ups 1 V Ups Metcon: “Bradley” 10 rounds: 100...

  • WOD 07.02.18

    CROSSFIT CLASS Strength: Back squat every 2 min 10-8-6-4-2-2 Metcon: “Natsy girls” 3 Rounds of: 50 Air s...

  • WOD 31.01.18

    CROSSFIT CLASS Gymnastic: 10 min working on 10 Shoulder tap (scaled box) 10 K2E (Strict) 10 Superman rock Metcon ...

  • WOD 29.01.18

    CROSSFIT CLASS: Working on MU Ring (Swing/Support) Tabata alt* 20on:10off x 8 round 1. Thruster 2. ABMat Sit ups 3. ...

  • WOD 25.01.18

    “Carse” Hero WOD 21-18-15-12-9-6-3 Squat clean 43 kg Deadlift 84 kg Box Jump 60/50 cm Begin each round w...

  • WOD 14.12.17

    Strength: EMOM 10 alt 7 Deadlift 70/80% 30″ Handstand Hold Metcon: “Donny” Hero Wod 21-15-9-9-15-2...

  • WOD 28.11.17

    Strength: E2mom x 5 rounds: 5 Deadlift @80% 10 T2B Strict Metcon: Benchmark workout “Fight gone bad” 3 r...

  • WOD 27.11.17

    CROSSFIT: GYMNASTIC Emom 10 alt: 30″ Max ring dips (push ups) 30″ Handstand Facing Hold METCON: Amrap 15...

  • 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...

  • WOD 10.10.17

    “ANGIE” For time: 100 Pull ups 100 Push ups 100 Sit ups 100 Air Squat ***Scaled: “Half Angie”...

  • WOD 02.10.17

    -CrossFit Class “Rankel” Amrap 20 6 Deadlifts 100/70 kg 7 Burpee Pull-Ups 10 KB Swings 32/24 kg 200m Run...

  • WOD 08.09.17

    Skill: MU/HSPU WOD “Nate” Amrap 20 2 MU (scaled 4 pull up) 4 Hspu 8 KS 32/24 kg  ...

  • WOD 28.08.17

    Skill: Pull up (Kipping-butterfly) “Bradshaw” 10 Rounds 3 HSPU 6 Deadlift 100/60 kg 12 Pull Ups 24 Double Unders...

  • WOD 25.07.17

    EMOM 12 alt – Skill 20″-30″ Hanging L-Sit 20″-30″ Wall facing hs hold 20″-30R...

  • WOD 22.07.17

    Team Lamberjack 30 For Time: 30 Deadlifts 120/80 kg 400 m Run 30 Kettlebell Swings 400 m Run 30 Overhead Squats 50/4...

  • WOD 20.07.17

    Gymnastic: 4 T2b strict + 8 T2B kip every 60″ for 5 round rest 2′ AMRAP 1′ T2b Metcon: For time: 4...

  • WOD 28.06.17

    CrossFit Class: Strength: Emom 12 1 Power Snatch 1 Hang squat snatch – 1 squat snatch Metcon: “JT”...

  • WOD 24.06.17

    Time: 1k Row 50 Thrusters 30 Pull Ups 5′ rest Annie 50-40-30-20-10 Dubz Sit Ups...

  • WOD 15.06.17

    “Elizabeth” 21-15-9 Clean 60/ 43 kg / Dip Ring rest 5′ WOD For time 100 – 80 – 60 – 40 ̵...

  • WOD 12.06.17

    Strength Gymnastic 10 minutes of work or Amrap Handstand push ups strict WOD “Rankel” Amrap 20 mins of: ...

  • WOD 09.06.17

    “Jack” AMRAP 20 10 Push Press 50/35 kg 10 KBS 24/16 kg 10 Box Jump 60/50 cm Strength: Front squat 1 rep max...

  • WOD 01.06.17

    Strength: OHS 5-5-5-4-3 (3″ in bottom) every 90″ Squat snatch 3-3-2-2-2 (3″ in bottom) every 90...

  • WOD 25.05.17

    Gymanstic alt: Muscle up/Hollow rock: 4×max rep “Girl…Mini Eva” 3 round for time Run 800 meters KB swing...

  • WOD 22.05.17

    CrossFit Class 7 rounds for time of: 7 Handstand Push Ups 7 Thrusters, 60/43 kg 7 Knees To Elbows 7 Deadlifts 110/80...

  • WOD 18.05.17

    “Grace” 30 Clean and Jerk 60/43 kg * vietato droppare il bilanciere con solo dischi da 2,5/5 kg (per pun...

  • WOD 29.04.17

    Benchmark: “Fran”: 21-15-9 Thruster 43-30 kg Pull up Metcon buy-in: 500 m row/bike then: 4 RFT 8 Cluster...

  • WOD 18.04.17

    Emom 12 alt 3 Clean and 1 Jerk 70% 1RM 10 T2b G.I. Jane For time: 100 Burpee Pull Ups...

  • WOD 17.03.17

    Gymnastic: Skills: chest to bar for 10′ EMOM 28 alt 10 Deadlift 120/80 kg 12 Box Jump 60/50 cm 14 Burpees 16 C...

  • WOD 09.03.17

    “The Chief” Max rounds in 3 minutes of: 3 Power Cleans 60/40 kg 6 Push-ups 9 Squats Rest 1 minute. Repea...

  • WOD 07.03.17

    “Filthy Fifty” For time: 50 Box Jumps 60/50 cm 50 Jumping Pull-ups 50 Kettlebell Swings 16/12 kg 50 Walk...

  • WOD 01.03.17

    CrossFit Class: EMOM 10 alt: 30″ max kipping hspu (scaled db/kb press) 5 back squat (@80%) Then: “Jack&#...

  • WOD 23.02.17

    Gymnastic: 6×7 or max effort strict pull-ups/c2b/mu every 90″ Mini “McGhee” Amrap 20: 5 Deadl...

  • WOD 17.02.17

    Run 1 mile or row 2 k or 100 cal bike Then immediately into 7 rounds every 3 min of: 8 burpee 16 american swing (32/...

  • WOD 16.02.17

    -WL: 5 x 2 Snatch + 1 OHS (80-85% 1rm) every 90″ *with low load 3 Snatch + 1 OHS -Ring Push Up “Wittman ...

  • WOD 07.02.17

    10 RFT: 5 Front Squats 70% 1Rm 100 mt sprint 1 rope climb cap time 20′ “Tabata” – Toes To Ba...

  • WOD 31.01.17

    Gymnastic: 5 Round (cap time 10′) 2 Ring Muscle up Strict (option: 5 Ring Muscle up – 10 Muscle Up trans...

  • WOD 14.01.17

    “Walsh” 4 rds: 22 burpee pull ups 22 back squat (85/60 kg) 200 mt run (plate oh 20 kg) Time cap 40 min...

  • WOD 23.11.16

    CrossFit Class EMOM 10 alt: 4 pull ups strict + 8 kipping pull ups 30″ l sit on the ring 18 min EMOM alt + 1 r...

  • WOD 03.11.16

    Skill: Bar Muscle up MARY: AMRAP 20′ 5 HSPU (optinons with pike push ups, push ups) 10 Pistols (options with b...

  • WOD 02.11.16

    CrossFit Class EMOM 10 alt: 20 goblet back lunges (32/24 kg) 15 k2e Then: Buy in 200 du (3 min under) 21-15-9 Hang p...

  • WOD 25.10.16

    Skill: Kipping pull up Emom 12′ Strength: 6 Thruster #70%1rm 12 Toes to bar Amrap 12 “Mini Cindy” 5 Pull...

  • WOD 22.10.16

    Emom 15 Min 1. 10-15 H.R Push Ups Min 2. 10-15 Slam Balls Min 3. 10-15 Toes to bar “Diane” 21-15-9 Deadl...

  • WOD 11.10.16

    Gymnastic: 3round of 20″ on – 10″ off alt Hollow rock Dip ring Superman Push up Skills: Ring Mu Me...

  • WOD 10.10.16

    CrossFit Class EMOM 10 alt: 40″ handstand hold 40″ burpee candlestick roll “Fight gone bad” ...

  • WOD 07.10.16

    Emom 10 alt 40″ TGU (Turkish Get up) 40″ Russian Swing Metcon Fran 21/15/9 Thruster KB/DB 12/16 kg and p...

  • WOD 07.09.16

    “Hotshots 19” 6 rds for time*: 30 squats 19 power cleans (60/45 kg) 7 strict pull ups Run 400 mt *time c...

  • WOD 19.08.16

    “Zeus” 3 rounds for time of: 30 Wall Balls 9/6 kg 30 Sumo Deadlift High Pulls 35/25 kg 30 Box Jumps, 20 in 30 Push P...

  • WOD 17.08.16

    “Murph” For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi Scaled: Run 800 m 50 Pull-u...

  • 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 04.08.16

    10 min work on ring muscle up Then: AMRAP 10 10 Med ball Clean 10 T2B Finisher 10 Round alt 30″ On – 30&...

  • WOD 03.08.16

    Buy in:20 burpees pull ups Right into 4 rds of: 400 mt run 20 deadlifts bw 10 db snatch dx (30/15kg) 10 db snatch sx...

  • WOD 02.0816

    Wod Tabata Air Squat and “Blake” 4 rounds for time of 30 mt overhead walking lunges 20/15 kg 30 box jumps 60/50 cm 2...

  • WOD 25.07.16 “HAPPY YESTERDAY B DAY ELY”

    “Dt” with box jumps 5 rds of* 12 deadlifts (70/50 kg) 9 hang power clean 6 push jerk Every round 15 box ...

  • WOD 20.07.16

    “Glen” 30 clean & jerk (60/45 kg) 1 mile 10 rope climb 1 mile 100 burpees Time cap 40 min Scaled &#...

  • 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 12.07.16

    Strength: In 10′ find 4 RM of Thruster Metcon AMRAP 10 ascending ladder 4 Thruster 30/40 kg 25 DU 6 Thruster 3...

  • 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 07.06.16

    Strength: Emom 14 alt 7 Deadlift (max load) 7 Pull up strict (scaled Jumping pull up) “Annie” 50-40-30-20-10 Double ...

  • WOD 11.05.16

    CrossFit Class EMOM 10′ 4 back squat @70% Then: 21-15-9-15-21 Burpees over the bar Hang power snatch (45/30 kg...

  • WOD 04.05.16 – “Debbi Happy B”

    CrossFit Class 27′ AMRAP 27 du (scaled 70 under) 4 burpees over the bar 5 cluster (60/45 kg) Finisher: 89 medb...

  • WOD 20.04.16

    CrossFit Class Skills: team of 5 pers:20 min of work *rotate every minute **work for quality Hollow position Ring sw...

  • WOD 19.04.16

    Gymnastic work Emom 10 alt 20 Air Squat (scaled 15) 10 HSPU (scaled 5 HSPU / 10 Push ups) For time 30 Snatch Squat 5...

  • WOD 13.04.16

    CrossFit Class: For time: 50 pull ups 50 push ups hr 40 power snatch (50/30 kg) 40 oh lunges (50/30 kg) 30 burpees b...

  • WOD 09.03.16

    WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 1...

  • 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 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 15.12.15 CFTN Gymnastic

    Per il mese di dicembre, in attesa del nostro nuovo box. Posterò sempre un Wod a portata di mano. WOD 200 DU Ladder:...

  • 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 28.11.15 CFTN

    Benchmark day! Fran 21-15-9 Thrusters (45/30 kg) Pull ups Rest 5′ Isabel 30 snatch (60/40 kg) Rest 5′ Ka...

  • WOD 23.11.15 CFTN

    Gymnastic 1-2-3-4-5-6-7-8-9-10 T2B Rest 30″ between sets Hero Wod “Coe” 10 rounds for time of: 10 ...

  • 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 – 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 07.11.15 CFTN

    “Whitten” 5 rds: 22 kb swings (32/24 kg) 22 box jump 400 mt run 22 burpees 22 wall ball (9/6 kg) Time ca...

  • WOD 30.10.15 CFTN

    Working on wod “The Seven” 7 rounds for time of: 7 Handstand Push Ups (scaled Push Press) 7 Thrusters 60...

  • WOD 26.10.15 CFTN

    Gymnastics: EMOM 7 3 Toes to bar (scaled knee to elbow) 3 Pull up (scaled Ring row) 3 Toes to bar (scaled knee to el...

  • 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 29.09.15 CFTN

    2 Tabata intervals of: Pull ups hold Handstand hold Plank hold Wall sit “Bradshow” 25′ amrap 3 hsp...

  • WOD 26.09.15 CFTN

    Grace is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed f...

  • WOD 14.09.15 CFTN

    Working on “Zeus” WOD “Zeus” “Benchmark day” 3 rounds for time: 30 Wall Balls 9/6 kg 3...

  • WOD 04.09.15 CFTN

    The Benchmark Girls “Elizabeth” 21 – 15 – 9 reps for time: Squat Clean 60/40 kg Ring Dips Rest 3′ WOD 3 RFT 30...

  • WOD 03.09.15 CFTN

    Skills: Ring and Bar MU Wod “René” 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 ...

  • 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 21.08.15 CFTN

    Warm up and mobility “Grace” 30 Clean and Jerk 60/40 kg rest 5′ WOD For time 100 – 80 –...

  • WOD 20.08.15 CFTN

    Warm up and mobility Emom gymnastic 12′ (40″ on 20″ off) Hollow rock Superman rock Just kipping WO...

  • WOD 28.07.15 CFTN

    Warm up /mobility Working on pistol squat/burpees For time: 50 pistol to candle to burpee Time cap:15′ Rest 5&...

  • WOD 24.07.15 CFTN

    Warm up and Mobility Skill Test For 3 round: Max rep Chest-to-bar Pull-up Wod “Manion” 7 rounds of: Run ...

  • WOD 17.07.15 CFTN

    Warm up/Mobility Skills of wod Wod “Hidalgo” 2 mile Run Rest 2 minutes 20 Squat Clean 60/45 kg 20 Box Ju...

  • WOD 11.07.15 CFTN

    Warm up Stregth: 7 Round of 5 Front squat 70% 1RM rest 60″ WOD “JACKIE” 1000m Row 50 Thruster 20/1...

  • WOD 10.07.15 CFTN

    qq Warm up/Mobility Weighlifting skills 3 Round for time 30/20 kg 5 Hang Power Snatch 5 OHS 5 High Hang Squat Snatch...

  • WOD 03.07.15 CFTN

    Benchmark “Randy” 75 Snatch 35/25 kg for time 4 Rounds of: 1′ Max Cal Row 1′ Max Burpees-Box-jump 1′ Max...

  • 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 06.06.15 CFTN

    Warm up/mobility Med ball clean progression EMOM 12 minutes :30″on 30″off hollow position (knee tucks) M...

  • 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 18.05.15 CFTN

    Strength: Push jerk 3 – 3 – 3 – 3 – 3 “Morrison” 50-40-30-20-10 reps, for time o...

  • WOD GRETA 11.05.15 CFTN

    32 Chest to bar WOD “GRETA” 15 Round for time of: 7 Handstand Push ups 5 Hang Clean Squat 70/50 kg ̶...

  • WOD 08.05.15 CFTN

    Skill: Ring MU Strength Gymnastics 5 Rounds 5 Strict Pull Ups (1 Strict Muscle Ups) 5 Strict Dip Ring 5 Strict T2B 1...

  • WOD 07.05.15 CFTN

    EMOM 12 min gymnastic 40″ hollow rock 40″Kipping t2b/kipping pull ups 3/5 wall walks Strength •6 min EMO...

  • WOD 04.05.15 CFTN

    Benchmark “Isabel” For time: 30 Snatches 60/45 kg Use 45/30 kg or broomstick as needed. Rest 3′ Me...

  • WOD 29.04.15 CFTN

    Strength EMOM 10 Alt: 5 Front Squat (3” pause in botton up ) 5 Dip ring strict + 5 Dip ring kipping “Wit...

  • 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 13.04.15 CFTN

    Murph For time: Run 1 mi (1,6 km) 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi (1,6 km) Scaled: Murph 1/2: (800...

  • WOD 09.04.15 CFTN

    Warm up/mobility 10′ working on kipping /pike push ups(skills) Then: For time: 21 thrusters (45/30 kg) 400 mt ...

  • 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 03.04.15 CFTN

    Midline work 5 rounds of: – 30” L Sit 30” rest – 30”Toes-to-Bar Fight Gone Bad 3 round...

  • WOD 28.02.15 CFTN

    “Eva” 5 rounds for time of: Run 800 mt 30 kett swing (32/24/16kg) 30 pull ups Relax *Portarsi la felpa n...

  • WOD 13.02.15 CFTN

    Benchmark WOD: “Fran” 21-15-9 reps for time of: Thruster 44-30 kg Pull ups Alt EMOM 18 3 Clean Squat ME ...

  • WOD 09.02.15 CFTN

    Strength C2B Pull ups 7 – 7 –  7 – 7 – 7 WOD “Gator” (cap time 25) 8 Round for t...

  • WOD 16.01.15 CFTN

    WARM UP/MOBILITY SKILLS: Movements “Zeus” WOD  “Zeus” 3 rounds for time of: 30 Wall Balls 9/...

  • WOD 29.10.14 CFTN

    Warm up Skills: Clean and Power Clean Weightlifting: “Grace” 30 Clean and Jerk (Scaled 45-30 kg) EMOM 24...

  • WOD 19.09.14

    Francesco’s birthday WOD Mobility Skills – Air Squat – Front Squat Strenght: – Front squat 5...