Ordina Per: Direzione:

  • 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 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 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)...

  • WORKOUT OF THE WEEK 22.06.20 – 27.06.20

    —LUNEDI’ 22.06.20 –CROSSFIT CLASS 10 Emom alt: 5 deadlift @75/85% of 1rm 10 down &up Then: Ev...

  • AEROBIC CAPACITY OUTDOOR 03.06.20

    Every 3 min x 12 round 200 mt run 10 Globet Squat + 10 Jumping Squat + 10 Air Squat...

  • AEROBIC CAPACITY OUTDOOR 27.05.20

    DEVILS PRESS 10-9-8-7-…1 each round 400 mt RUN...

  • 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 26.02.2020

    CROSSFIT CLASS: 10 EMOM alt:40” on 20” off Box step up alt goblet(32/24 kg) Pull up strict/ring row Then: 15-12-9 Bu...

  • WOD 19.02.2020

    CROSSFIT CLASS: Tabata alt * 32 intervals (4 Tabata) of: Air squat Slamball Pull up Box jump Into: 1 mile run AEROBI...

  • WOD 05.02.2020

    CROSSFIT CLASS: WEIGHTLIFTING: 10 min working on heavy complex Power snatch+hang snatch+snatch CONDITIONING 3 rds:* ...

  • 29.01.2020

    CROSSFIT CLASS: GYMNASTIC 10 min on handstand walk CONDITIONING 10-20-30 pistol alt-box step up w/medball(9/6 kg) 10...

  • WOD 22.01.2020

    CROSSFIT CLASS TEAM OF 2 30 min “ygig” 10 Single arm DB Thruster 5+5 20/15 kg 10 alt DB Snatch 10 Box Ju...

  • WOD 08.01.20

    CROSSFIT CLASS: 12 min EMOM alt 40” on 20” off hspu tripod position Handstand hold Du/skill Then: 21-15-9* Hspu-push...

  • WOD 18.12.19

    CROSSFIT CLASS A1) Max C2B/Pull up in 30″ A2) EMOM 10 alt: 6/10 DB Hang Power C&J alt 30/20 kg 60% of A1 ...

  • WOD 11.12.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on HEAVY 3 pos Snatch TNG CONDITIONING AMRAP 15 15 OHS (Front squat) 43/...

  • WOD 04.12.19

    CROSSFIT CLASS GYMNASTIC 10 EMOM alt 40″On – 20″Off – Handstand Hold Facing Wall (Plank) ...

  • 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 13.11.19

    CROSSFIT CLASS 10 min working on Handstand walk then AMRAP 6 2-4-6-8-etc… DB Snatch alt 25/15 kg Toes to bar r...

  • WOD 06.11.19

    CROSSFIT CLASS STRENGTH: EMOM 5 of 5 Push Press @80%* EMOM 5 of 3 Push Jerk @80%* *ground! CODITIONING AMRAP 15 30 D...

  • WOD 30.10.19

    CROSSFIT CLASS GYMNASTIC EMOM 12 alt 40″on-20″off Ring dips (Push up HR) Squat candle Wall climbs (no pu...

  • WOD 23.10.19

    CROSSFIT CLASS WEIGHTLIFTING EVERY 90″ x 8 rounds (build up!!) Power Clean Hang Squat Clean Squat clean Jerk C...

  • WOD 16.10.19

    CROSSFIT CLASS EMOM 10 alt 3/5 Push Press (ground) @75-85% 40″ V ups (Sit ups) CONDITIONING EMOM 20 10 Power C...

  • WOD 08.10.19

    CROSSFIT CLASS EMOM 24 alt 15/20 HSPU (3/% WallClimb) 15/20 American Swing 32/24 kg 15/20 C2B (Pull up) 100 mt Shutt...

  • WOD 24.09.19

    CROSSFIT CLASS GYMNASTIC EMOM 10 alt Min 1: 4-8 Strict Pull up 8-12 Kipping pull up 12-15 Ring Row Min 2: 4-8 Strict...

  • WOD 17.09.19

    CROSSFIT CLASS TEAM OF 2 8 Rounds alternating 200 mt Row/SkiErg (400 mt bike) 50 DU (50 Under+5 Knee tuck) into 8 Ro...

  • WOD 09.09.19

    CROSSFIT CLASS TEAM OF 2 1 Mile Run together! 150 WallBall 9/6 kg “Karen” 800 mt Run together! 30 Snatch...

  • WOD 02.09.19

    CROSSFIT CLASS EMOM 10 alt 5 Power Clean & Jerk @70%-75% 10 Strict pull up (30″ ring row) CONDITIONING 5 ...

  • WOD 26.08.19

    CROSSFIT CLASS 10 min on H3 Power Clean&Push Press Buy in 50 WallBall 9/6 kg AMRAP 5 12 Deadlift 100/70 kg 12 B...

  • WOD 19.08.19

    CROSSFIT CLASS EMOM 12 alt 50 DU (40″ Under) 3 Pos Squat Snatch @70% + then 3 Rounds of AMRAP 3 with 1 min res...

  • WOD 12.08.19

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

  • WOD 05.08.19

    CROSSFIT CLASS Working on Kipping HSPU EMOM 10 alt 10/20 HSPU – 40″ hollow Scaled EMOM alt Position! CON...

  • WOD 29.07.19

    CROSSFIT CLASS EMOM 20 alt 10 Burpee Box Over 60/50 cm 1 Round “DT” *scaled umbers **DT is: 12 Deadlift ...

  • 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 08.07.19

    CROSSFIT CLASS WEIGHTLIFTING: 10 min H2 Squat Snatch CONDITIONING: 20 Burpees 20 Hang Power Snatch 60/43 kg 20 Bar M...

  • 01.07.19

    CROSSFIT CLASS TEAM OF 2 – AMRAP 30 -P1: 400 mt Sprint P2: AMRAP S2O 60/43 kg Switch&Repeat -P1: 400 mt S...

  • WOD 24.06.19

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

  • WOD 17.06.19

    CROSSFIT CLASS: Warm up 2 Tabata alt: Air Squat – Down&Up – Step up alt on box – KB Deadlift ...

  • 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 O3.06.19

    CROSSFIT CLASS WEIGHTLIFTING: 10 min working on Heavy Complex Power Snatch + Hang Snatch + OHS *scaled 3 Power Snatc...

  • WOD 27.05.19

    CROSSFIT CLASS “Ship” 9 rounds 7 Squat Clean 83/60 kg 8 Burpee box (tall!) cap 25 min Finisher: 5 min T2...

  • WOD 20.05.19

    CROSSFIT CLASS: 100 Team WB 9/6 kg 10 Rounds “Macho man”* (YGIG) 80 Syncro Down&Up 8 Rounds “...

  • WOD 13.05.19

    CROSSFIT CLASS Every 90″ x 8 rounds (start @70%/80% 1RM C&J CONDITIONING Every 3 min x 15 min 12 Burpees ...

  • WOD 06.05.19

    CROSSFIT CLASS STRENGTH: 10 min working on H1 Front Squat CONDITIONING: EMOM 10 5 Front squat (ground) @55/60% of H1...

  • WOD 29.04.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Position Snatch CONDITIONING 5 Rounds 24 WallBall 9/6 kg 8 Hang Sq...

  • WOD 15.04.19

    CROSSFIT CLASS Tabata alt 1. Hollow Position 2. Handstand Hold into Tabata alt 3. V Ups (Sit up) 4. Shoulder Tap (Pl...

  • WOD 01.04.19

    CROSSFIT CLASS: AMRAP 7 7 Front Squat 80/60 kg 14 HR Push up rest 3 min AMRAP 7 14 Back rack lunges 7 HSPU-Pike Push...

  • WOD 25.03.19

    CROSSFIT CLASS: Weightlifting 10 min working on Heavy Complex Power Snatch + Hang Snatch + Snatch *start @70% of Pow...

  • WOD 18.03.19

    CROSSFIT CLASS: TEAM OF 2 12 Rope climb 60 DB Snatch alt 30/20 kg 60 WB 9/6 kg 60 Power Clean 50/35 kg 10 Rope climb...

  • 04.03.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Snatch CONDITIONING 5 rounds Amrap 3 with 1 min rest 3 Power Clean...

  • WOD 25.02.19

    CROSSFIT CLASS Team of 2 Partner A: 800 mt run Partner B Amrap of: 10 DB Snatch alt 30/20 kg 10 Push up HR 10 Air Sq...

  • WOD 11.02.19

    CROSSFIT CLASS STRENGTH: 12 min to find H3 Front Squat CONDITIONING: 75 Thruster 40/30 kg 50 American swing KB 24/16...

  • 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 28.01.19

    CROSSFIT CLASS EMOM 8 of 3 Pos Snatch Squat start @70%+ CONDITIONING Every 3 min x 5 rounds 5 Hang squat snatch 70/5...

  • WOD 21.01.19

    CROSSFIT CLASS A. GYMNASTIC 2XTabata alternating Pull up strict/Ring row Plank position B. CONDITIONING 70 WallBall ...

  • WOD 14.01.19

    CROSSFIT CLASS: TEAM OF 2 50 Burpee box jump (YGIG) 100 SDHP 40/30 kg 50 Burpee facing (SYNCRO) 100 Push Jerk 50 Bur...

  • WOD 07.01.19

    CROSSFIT CLASS: WEIGHTLIFTING Every 90″ x 8 rounds Power Clean + Hang Clean + Clean 70/85% CONDITIONING 21-15-...

  • WOD 17.12.18

    CROSSFIT CLASS: EMOM 10 alt: 10-15 Ring row 10/15 Handstand push up/Press DB/KB CONDITIONING: 2 min max Thruster 50/...

  • WOD 10.12.18

    CROSSFIT CLASS: Gymnastic 15 min working on: T2B/T2R Strict Handstand Hold (Taps) Facing wall Pistol squat (Bands/Ro...

  • WOD 03.12.18

    CROSSFIT CLASS: Tabata of: Pull up rest 1 min Push up HR then 1-10 Burpees 10-1 Squat clean 60/40 kg AEROBIC CAPACIT...

  • WOD 26.11.18

    CROSSFIT CLASS: TEAM OF 2: 60 Rounds YGIG 5 WallBall 12/9 kg 3 Burpee 1 Power Clean (Heavy bw 70/90% 1RM) AEROBIC CA...

  • WOD 12.11.18

    CROSSFIT CLASS EMOM 12 alt: 3 pos Snatch @70/80% 1rm / 40″ Plank Conditioning: “Open 13.1” Amrap 1...

  • WOD 05.11.18

    CROSSFIT CLASS: Gymnastic: Emom 12 alt (40″ on – 20″ off): HSPU – Handstand hold Hollow rock...

  • WOD 29.10.18

    CROSSFIT CLASS: EMOM 5: Power clean + Hang squat Clean + Jerk (split) 65/75% 1RM directly into: EMOM 5: 2 Squat Clea...

  • WOD 22.10.18

    CROSSFIT CLASS: Emom 12 alt 40″ on – 20″ off Wall climb – shoulder tap in plank DU – D...

  • WOD 15.10.18

    CROSSFIT CLASS: Conditioning: 800 mt run into 21-15-9-6-3 WallBall 9/6 kg x2 Ring dips (scaled push up hr) MedBall C...

  • WOD 08.10.18

    CROSSFIT CLASS: With a running clock: A) 8 min to find 1 rm of snatch 2 min rest then B) -10:00 – 18:00 “...

  • WOD 01.10.18

    CROSSFIT CLASS Strength: 8 min to finder (Tng) Cluster *scaled 3 Cluster Emom 8 Conditioning: 1-2-3-4-5 min of work ...

  • WOD 24.09.18

    CROSSFIT CLASS: Team of 2 20 rounds (10 each) 5 Down up 10 MedBall Clean 9/6 kg 15 Push Press w/medball *cap 22 min ...

  • WOD 17.09.18

    CROSSFIT CLASS Weightlifting: 10 min to find 1 RM of Clean&Jerk (scaled 1 Cl&J Emom10) Conditioning: Emom ...

  • WOD 10.09.18

    CROSSFIT CLASS: Weightlifting: E2MOM x 8 of: Hang clean + clean + jerk 70%-85% 1RM *scaled every 90″ Condition...

  • WOD 03.09.18

    CROSSFIT CLASS: 10 min working on: L Sit Bar – DU – Handstand walk (box/skill) Conditioning: 1-10 Power ...

  • WOD 27.08.18

    CROSSFIT CLASS: Weightlifting: EMOM 8 of 5 Snatch Tng @40/50% of 1RM Conditioning: Amrap 2 with 2 min rest x 4 round...

  • WOD 20.08.18 ♠”Wedding Team of 2″ ♠

    CROSSFIT CLASS: ♠”Wedding Team of 2″ ♠ On a running clock 00:00 →15:00 800 mt run together then in remai...

  • WOD 06.08.18

    CROSSFIT CLASS: Weightlifting: Emom 8 of: Hang Clean + Clean + Jerk @70% + Conditioning: 30-20-10-20-30 AB-Mat Sit u...

  • WOD 30.07.18

    CROSSFIT CLASS: EMOM 10 alt 5 Deadlift @80% 40″ HS Hold facing wall then 21-15-9-6-3 Deadlift 100/80 kg Burpee...

  • WOD 23.07.18

    CROSSFIT CLASS: Weightlifting: Every 2 min for 10 round Clean complex: 1 Hang squat clean 1 Front squat 1 Squat clea...

  • WOD 09.07.18

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

  • WOD 02.07.17

    CROSSFIT CLASS: STRENGTH: EMOM 10 alt: 7 Deadlift @80% 30″ V-ups (scaled sit ups) METCON: in a 2 min window: 4...

  • WOD 25.06.18

    CROSSFIT CLASS: EMOM 9: 1-3: 3 Hang clean + 2 jerk 4-6: 2 Hang clean + 1 Jerk 7-9: 1 Hang clean + 1 Jerk METCON: 4 R...

  • WOD 18.06.18

    CROSSFIT CLASS: EMOM 10 2 Power snatch + 2 OHS *start at 65% power snatch then 5 Rounds of: 9 OHS 70/50 kg 21 DB/KB ...

  • WOD 11.06.18

    CROSSFIT CLASS: PARTNER WOD: AMRAP 20 80 Power snatch 50/35 kg 80 OHS (Front squat) 80 HSPU (Push ups) 80 OH Lunge P...

  • WOD 06.06.18

    CROSSFIT CLASS: Emom 10 alt: 30″ Max HSPU (scaled DB/KB Strict Press) 30″ Max Pistol squat alt (scaled 1...

  • 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 28.05.18

    CROSSFIT CLASS: Strength: 5 Front squat (3″ pause) x 5 sets every 2 min @70% 1RM Metcon: 4 Rounds of: 400 mt R...

  • WOD 21.05.18

    CROSSFIT CLASS: EMOM 30 alt: 15/12 Cal Row 12/10 Hang Clean Thruster 43/30 kg 15/12 Pull ups 12/10 Hang Squat Snatch...

  • WOD 14.05.18

    CROSSFIT CLASS: EMOM 12 alt 40″on – 20″off Chest to bar – Pull ups Hollow to superman DU the...

  • WOD 07.05.18 “

    “HAPPY BIRTHDAY GRETA” CROSSFIT CLASS: Weightlifting: Every 90″x8 btw 70/90% 1RM Clean&Jerk (...

  • WOD 30.04.18

    CROSSFIT CLASS Metcon Back squat 10-9-8-7-6-….1 @60% 1 RM 200 mt run after every sets 100 DU (1 min under) aft...

  • WOD 23.04.18

    CROSSFIT CLASS: EMOM 15 30 DU (30 under) + 1 Snatch (build up) METCON: 2 X Tabata (8 min) DB Snatch alt Air Squat AE...

  • WOD 16.04.18

    CROSSFIT CLASS: Gymnastic: Kipping hanstand push ups progr. ON 20 min clock 25 HSPU 50 KB front rack step ups alt (6...

  • WOD 09.04.17

    CROSSFIT CLASS AMRAP 25′ (with partner) 100 Push press 60/43 kg 400 mt Run* 100 Burpees 400 mt Run* 100 Hang s...

  • WOD 06.04.18

    CROSSFIT CLASS Every 90″ x 10 rounds (build up) 1 Snatch pull + 1 High Snatch + 1 Snatch Metcon: Amrap 10 30 D...

  • WOD 26.03.18

    CROSSFIT CLASS: 1-2-3-4-5 min of work – 1 rest *start from beginning each time 10 Deadlift 85/60 kg 15 Push Up...

  • WOD 19.03.18

    CROSSFIT CLASS: 15 min working on complex heavy 1 Power snatch + 2 Hang squat snatch + 1 Overhead squat then 8 round...

  • WOD 12.03.18

    CROSSFIT CLASS: Team of 2: 100 Cluster 43/30 kg 90 Pull up / C2B 80 Push Jerk 43/30 kg 70 Burpees 60 Hang squat snat...

  • WOD 05.03.18

    CROSSFIT CLASS: Gymnastic: 10 min working on strict work: T2B Pike push ups (scaled push ups) Ring pull ups Metcon: ...

  • WOD 26.02.18

    CROSSFIT CLASS: Emom 10 alt: 15 Hollow rock 40″ DU Amrap 20 Deadlift + Power Clean + Front Squat + Jerk 85/50 ...

  • 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 11.02.18

    CROSSFIT CLASS Team of 2 Amrap 30 100 SDHP (43/30 kg) 200 OH Walking Lunge (Plate 20/10 kg) 300 Russian Swing 32/24 ...

  • WOD 05.02.18

    CROSSFIT CLASS: Weightlifting: 15 min to work on complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jer...

  • 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 22.01.18

    CROSSFIT CLASS: Emom 8 alt: 6 Strict Press @70% 1RM 18 Ring Row Metcon: 15-12-9 Push Press 60/45 kg C2B – Pull...

  • WOD 15.01.18

    CROSSFIT CLASS: 10 min working on 3 wall climb 9 Pistol 30″ L Sit Metcon: 3 Rounds of: 2 rounds of “Cind...

  • WOD 08.01.17

    CROSSFIT CLASS: Work up to 1 RM Snatch then AMRAP 9 20 Burpees 15 Snatch 35/25 kg 15 Burpees 15 Snatch 60/43 kg 10 B...

  • WOD 18.12.17

    CROSSFIT CLASS: Working on Pistol progression Metcon: 5 X 30″ on – 30″ off MedBall Clean 9/6 kg Pi...

  • WOD 11.12.17

    CROSSFIT CLASS: Gymnastic: EMOM 5 8 pull ups+8 push ups Then: For time: 100 russian swing (32/24kg) 75 push press (4...

  • WOD 27.11.17

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

  • 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 06.11.17

    AEROBIC CAPACITY: The Mountain Row 1min ON, 1min DU, 1min rest Row 2min ON, 1min Down and Up, 1min rest Row 3min ON,...

  • WOD 30.10.17

    CROSSFIT RX: Gymnastic: EMOM2 10: 5 HSPU Strict + 15 V Ups Metcon: EMOM 15 21 Swing 32/24 kg 15 Burpees 9 OHS 60/43 ...

  • WOD 25.10.17

    CROSSFIT Strength: Back Squat 3 3 3 3 (3″ a scendere + 3″ in bottom + veloce su) Metcon: 21-15-9 Deadlif...

  • WOD 23.10.17

    CROSSFIT: Strength: Every 2 minutes for 4 round: 5 Strict Press 5 Broad Jump Metcon: Amrap 16 14 Front Rack lunge 60...

  • WOD 18.10.17

    CROSSFIT CLASS 5 Rounds 2 Min On 2 Min Off 50 Dubz 10 Thruster 43/35 kg AMRAP C2B Finisher: Rope Climbing 10′ ...

  • WOD 16.10.17

    CROSSFIT Strength alt every 2′ Deadlift 5 5 5 5 5 HS Hold 30″ Amrap 15′ 25 MedBall Clean 9/6 kg 15...

  • WOD 11.10.17

    CROSSFIT CLASS: WEIGHTLIFTING 5x 1 OHS + 1 Balance Snatch + 1 Hang Squat Snatch every 60″ 4x 2 Squat Snatch ev...

  • WOD 09.10.17

    CROSSFIT CLASS: -Strength: Thruster 1 RM in 12′ -Wod 2 “La Battaglia di Milano” 2017 AMRAP 12 9 De...

  • WOD O4.10.17

    CrossFit Class: Strength: In 10′ 1 RM of Clean Squat and Jerk Metcon 21-15-9 Power Clean 60/43 kg Front Squat ...

  • 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 25.09.17

    -CrossFit Class Strength: Power Snatch 3 RM in 10′ (scaled/options: 3 rep every minute) Metcon: Every 2 min fo...

  • WOD 20.09.17

    CrossFit Class WL: Clean Squat 3 3 3 3 3 every 90″ max load Metcon: 4 RFT 5 Muscle Ups (5 Pull ups – 5 R...

  • WOD 18.09.17

    -CrossFit Class: Strength: Emom 10 alt 10-5 Pull up 30″ Hollow Metcon: 150 WB 22-16-10 DB Snatch 25-15 kg K2E ...

  • WOD 13.09.17

    CrossFit Class: Skill: HSPU Partner WOD AMRAP 25 50 KBS 32/24 kg 40 Ring row 30 Back Squats 80/50 kg 20 Deficit HSPU...

  • WOD 06.09.17

    CrossFit Class: Strength: Deadlift 8-8-8-8-8 every 90″ (70% 1RM) Metcon: 4 Round of: 4’on/ 1’off R...

  • WOD 30.08.17

    CrossFit Class and Capacity Aerobic: Skill Emom 10 A) 30″ Max Double Unders B) 30″ Max Box Jump 60/50 cm...

  • WOD 02.08.17

    CrossFit Class Emom 15 alt: 5 HSPU strict 5 Deadlift 80% 1rm 20″+20″ Side Plank Metcon: Amrap 10′ ...

  • 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 12.07.17

    CrossFit Class Team of 3 400 mt run as a team 150 DB Snatch / Hold Handstand / rest 22,5/15 kg 400 mt run as a team ...

  • WOD 05.07.17

    CrossFit Class: Strength: Emom 8 3 Jerk @80% *Score total weight lifted Metcon 21-18-15-12-9-6-3 KB Swing T2B Aerobi...

  • WOD 21.06.17

    Crossfit Class: Gymnastic: MU Progression in 15′ Metcon AMRAP 15 1 Power Clean 100/65 kg 3 C2B strict 7 Burpee...

  • WOD 31.05.17

    CrossFit Class: Strength: Emom 10 alt 5 HSPU Strict 30″ HS Hold Metcon: AMRAP 15 3-6-9-12-ecc… Clusters ...

  • WOD 24.05.17

    CrossFit Class EMOM 15: 1. 12/15 Box Jumps over 60/50 cm 2. 30 Double Unders 3. 4/5 TNG Squat Snatch 60/43 kg into: ...

  • WOD 17.05.17

    CrossFit Class Emom 10 alt 2 Snatch Squat 85% 1rm 5 Ring dip strict Metcon 21-18-15-12-9-6-3 Power Snatch 50/35 kg L...

  • WOD 03.05.17

    CrossFit Class “Happy B Day Jack”: Strength Emom 12 alt: 3 Back Squat 86% 1rm 5 HSPU Strict Metcon 10-9-...

  • WOD 26.04.17

    CrossFit Class WL EMOM 8 3 Positions Snatch squat at 75% 1RM METCON AMRAP 7 10 OHS 43/35 kg 10 HRPU *2 mins rest* AM...

  • WOD 19.04.17

    CrossFit Class 30 Minute Clock 10 Power Snatch 60/40 kg 20 Back Squats 60/40 kg 30 Box Jump Over 60/50 cm 40 Swing 3...

  • WOD 12.04.17

    CrossFit Class Strength: 1 RM Back Squat 10/8/6/4/3/2/1 every 90″ AMRAP 10 10 HSPU 10 SDHP 60/40 kg 10 T2B Fin...

  • 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 22.03.17

    CrossFit Class Every 1 min for 8 mins: 10 Handstand Push-up (max 20″ di lavoro) Advanced: strict Scaled: less ...

  • WOD 15.03.17

    CrossFit Class – WL: Every 90″ for 7 round of: 2 Clean squat and 1 Jerk – 7 RFT 9 Hspu (options wi...

  • 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 15.02.17

    CrossFit Class EMOM 30 alt: 5 squat snatch tng (@50 1rm) 15 toes to bar 50 du (40″ under) 5 squat clean &...

  • WOD 08.02.17

    CrossFit Class EMOM 12 :(@60%-90%) 1 power snatch+3 ohs EMOM 8: team of 2 (30″ on 30″ off) Max c2b / max...

  • WOD 01.02.17

    Crossfit Class Test: 1 min Max reps pull ups(strict/kipping/butterfly/jumping) Rest 2′ then repeat 2 rds for t...

  • WOD 25.01.16

    CrossFit Class 4 rds not for time(quality): Ring l sit (30″) Wall squat (10 reps) Then: “Danny” Am...

  • WOD 30.11.16

    CrossFit Class For time: 80 medball clean (9/6 kg) 70 box step ups with plate overhead(20/10 kg)(60/50cm) 60 deadlif...

  • 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 16.11.16

    CrossFit Class “THREE WISE MAN” “Jeremy” Amrap 4 of: 5 hang squat snatch (60/45 kg)(45/30sca...

  • WOD 09.11.16

    CrossFit Class EMOM 10 alt: 10 back squat (@65%1 rm) 30″ mountain climbs EMOM 15 alt: 20 pull ups (scaled jump...

  • 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 26.10.16 “Happy BDay Chiara”

    CrossFit Class HAPPY BDAY Chiara!!! Team of 2: 43 mt walking lunges-together 73 power snatch (50/35kg) 43 sit ups-to...

  • WOD 19.10.16

    CrossFit Class For time : 50 squat snatch (50/35 kg) *emom 5 pull ups Immediately right into 10 min to establish 1 r...

  • 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 05.10.16

    CrossFit Class 20 min working on skills (rotate every 2 min) Skills:rope climbs/squat therapy/ring swings AMRAP 12 (...