Ordina Per: Direzione:

  • 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 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 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 03.03.2020

    CROSSFIT CLASS: -Team of 2- 100 db snatch (25/15 kg) 75 ohs (43/30) scaled front squat 100 burpee box over(60/50 cm)...

  • WOD 21.02.2020

    For time:* 120 dubs -90” under +10 tucks 24 ohs(70/50 kg)-front squat 12 mu-12 pull up+12 push up hr 90 dubs-60”+10 ...

  • WOD 08.02.20

    Every 90” * 8 sets: 1 power clean 1 front squat 1 push jerk 1 cluster Build up! Then: Fort time: 10 power clean(70/5...

  • WOD 27.01.2020

    For time:* 50 wb(9/6 kg) 100 du-1 min under+10 knee tucks 50 push up hr 100 du 50 cal row 100 du 50 push up hr 100 d...

  • WOD 11.01.20

    WEIGHTLIFTING 10 min on H2 power snatch Then: CONDITIONING* 50 Cal 40 Burpees 30 Power snatch(50/35kg) 100 Air squat...

  • 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 28.12.19

    EVERY 5 min* 3 rounds 200 mt Row 20 American Swing 32/24 kg 20 ABMat SitUp 200 mt Run Finisher 50 Pull up strict/rin...

  • 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 21.12.19

    TEAM OF 2 10 Rounds team of 20 cal into 10 rounds team of: 5 burpee lateral otb 5 power clean 70/50 kg 5 shoulder to...

  • 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 16.12.19

    GYMNASTIC: EMOM 10 alt 40″on – 20″off Hollow to superman Wall squat CONDITIONING: AMRAP 15 70 DB S...

  • WOD 09.12.19

    STRENGTH: 10 min on H5 Front Squat (ground) CONDITIONING: No squat clean allowed! then:* buy in: 50 WB 9/6 kg –...

  • WOD 07.12.19

    “TABATA SOMETHING ELSE” with a running clock in 16 minutes Tabata pull up Tabata push up Tabata sit ups ...

  • WOD 05.12.19

    TEAM OF 2 For time: 60 Power Clean&Jerk 60/43 kg 400 mt Team Run 10 Rope Climb (60 Jumping pull up) 400 mt Team...

  • WOD 04.12.19

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

  • WOD 30.11.19

    EVERY 2 min x 10 rounds (alt A e B) A) 4 Deadlift 60/40 kg 4 HPC 4 Thruster 4 DU-30″ Under B) 400 mt Run Finis...

  • WOD 28.11.19

    STRENGTH 12 min on: heavy 2 front Squat + 1 Split Jerk start @60% of jerk and build up CONDITIONING EMOM 16 alt* 20/...

  • 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 18.11.19

    4 ROUNDS OF: 1 min WB 9/6 kg 1 min T2B (Knee raises) 1 min DB Hang Split Snatch alt 25/15 kg 1 min Jumping Lunges (p...

  • WOD 07.11.19

    EMOM 25 alt 30″ on – 30″ off Slamball Rope climb-jumping pull up HSPU-Wall climb OH walking lunges...

  • 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 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 11.10.19

    TEAM OF 2 AMRAP 25 P1. Run 400 mt P2. Amrap G20H 60/40 kg* P1. Run 400 mt P2. Amrap OHS/Front squat* P1. Run 400 mt ...

  • 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 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 05.10.19

    OPEN 16.4 /17.4 FOR TIME 55 Deadlift 100/70 kg 55 WallBall 9/6 kg 55 Cal Row 55 HSPU (Push press) *time cap 20 Finis...

  • WOD 02.10.19

    CROSSFIT CLASS EMOM 30 alt (40″work-20″rest / scaled 30″work-30″rest) 1. Toes to bar (kippin...

  • WOD 27.09.19

    GYMNASTIC EMOM 12 alt 30″off-30″on -Pistol squat -Rind dip (Jumping dip – push up) -Hollow rock (H...

  • WOD 21.09.19

    ON RUNNING CLOCK 5 min MedBall Clean 9/6 kg rest 1 min 3 rounds 1 min work: Slamball Mountain climb – Plank Bo...

  • 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 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 02.09.19

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

  • WOD 30.08.19

    TEAM OF 2 AMRAP 20* 20/15 Cal 20/15 Thruster 43/30 kg 20/15 American Swing 32/24 kg 20/15 Burpees 200 mt Run Togethe...

  • WOD 29.08.19

    EMOM 20 alt Prisoner Jumping Lungees Push Press 43/30 kg Box Jump Over 60/60 cm SDHP 43/30 kg Into 1 Mile Run...

  • WOD 23.08.19

    GYMNASTIC: EMOM 10 alt (40″ ON – 20″ OFF) Handstand Hold (taps) Ring row CONDITIONING AMRAP 2 R...

  • WOD 20.08.19

    EMOM 30 alt 15/12 Cal 20/15 C2B (Pull up) 15/12 KB/DB Snatch right arm 20/15 Box Jump over 60/50 cm 15/12 KB/DB Snat...

  • WOD 14.08.19

    CROSSFIT CLASS 10 min clock: 1 mile Run then AMRAP of 5 Deadlift 100/70 kg – 10 pPush up HR 2 min rest 8 min c...

  • WOD 08.08.19

    TEAM OF 2 AMRAP 25** 100 Cal 50 Power Clean 70/50 kg 100 T2B 50 Front Squat 100 Pull up 50 mt Sled Push **must split...

  • 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 05.08.19

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

  • WOD 02.08.19

    STRENGTH: EMOM 10 alt 5 Thruster Heavy 40″ T2B CONDITIONING 10 Rope Climb (time cap 2′) – 2 min Ma...

  • 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 25.07.19

    EMOM 25 alt 15/20 WallBall 9/6 kg 10/15 Toes to bar strict (V_Ups) 15/20 Box Jump Over 50/60 cm 10/15 HSPU (Press DB...

  • 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 12.07.19

    AMRAP 30* “CINDY” *START & E3MOM : 20 G2O DB alt 30/20 kg “G20” is Ground to OverHead (...

  • WOD 05.07.19

    EMOM 30 alt 30″ on – 30″ off 1) Burpee to candle 2) SlamBall 15/10 kg 3) Rope Climb (PullUp Jumpin...

  • WOD 29.06.19

    CONDITIONING: EMOM 40 Odd 15/10 Cal (max 45″) Evene 1 Round of “Cindy” “Cindy” is 5 Pu...

  • WOD 21.06.19

    TEAM OF 2 30 Power Clean 60/40 kg 40 STOH 50 Deadlift 3 Rounds Syncro “Cindy” 20 Power Clean 70/50 kg 30...

  • WOD 15.06.19

    10 min working on *Chin up strict *Pistol squat alt *DU-Attempt then Every 2 min x 8 rounds Station 1 : 10/15 Unbk W...

  • WOD 14.06.19

    WEIGHTLIFTING: Every 90″ x 8 rounds 1 Clean + 2 Front Squat + 1 Jerk @70% CONDITIONING: AMRAP 10 7 Pull up 6 B...

  • WOD 13.06.19

    TEAM OF 2 400 mt Run Together 100 Deadlift 100/70 kg* 400 mt Run Togheter 80 Power Clean 70/50 kg* 400 mt Run Togeth...

  • WOD 08.06.19

    STRENGTH: 5X5 Back Squat70/80% every 2 min CONDITIONING: 400 mt Run 50 American Swing 32/24 400 mt Run 50 Push up HR...

  • WOD 05.06.19

    CROSSFIT CLASS TEAM OF 2 00:00 – 06:00 200 MT RUN + PARTNER AIR SQUAT 06:00 – 12:00 15/10 CAL + PARTNER ...

  • WOD 04.06.19

    GYMNASTIC: EMOM 12 alt 30″ on – 30″ off Pull up strict (Ring row) Candlestick Wall Climb (Ground) ...

  • WOD 01.06.19

    1 Minute work each station 5 ROUNDS Slamball 15/10 kg Rope Climb (Jumping PullUp) Pistol Squat Alt (Single Leg Alt) ...

  • WOD 31.05.19

    STRENGTH: 3 Front squat every 90″ x 8 round 75-80% CONDITIONING 2 rounds 800 mt Run 50 Air Squat 40 OH Walking...

  • WOD 30.05.19

    GYMNASTIC 10 min working on Handstand Walk CONDITIONING EMOM 20 10/15 HSPU (Push Press DB/KB) 15/20 American Swing 3...

  • WOD 21.05.19

    STRENGTH 5×5 Back Squat every 2 min @70/80% 1RM CONDITIONING 50 Air Squat 25 Pull up 50 ABMat Sit up 25 Box Jum...

  • WOD 20.05.19

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

  • WOD 16.05.19

    EMOM 30 alt 10 Burpee to candle 40″ Hollow rock (Hollow hold) 15 HSPU (Deficit) (5 Wall Climb – 10 Groun...

  • WOD 15.05.19

    CROSSFIT CLASS STRENGTH 8 min to find H3 Thruster (4 round) 2 min rest CONDITIONING 30/24 Cal 30 Box Jump 30 Push Pr...

  • CROSSFIT CLASS

    GYMNASTIC EMOM 8 alt 8-10 Chin up Strict – 40″ Ring row 8-10 Ring Push up – 40″ Push up HR C...

  • 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 11.05.19

    TEAM OF 2 00:00 – 07:00 Max Push up HR Max Goblet squat 24/16 kg 07:00 – 14:00 Max Cal Handstand Hold 14...

  • WOD 03.05.19

    CONDITIONING EMOM 16 alt 10/15 Push Press 50/35 kg 40″ Down & Up 10/15 Pull up strict (20 Ring row) 40...

  • WOD 24.04.19

    CROSSFIT CLASS: GYMNASTIC EMOM 12 alt (40″on-20″off) Support Pos Ring Plank pos Bottom pos Ring Hollow H...

  • WOD 23.04.19

    WEIGHTLIFTING: Every 90″ x 8 rounds 1 squat Clean + 2 Front Squat + 1 Jerk @70%+ CONDITIONING: 2 rounds 30 Bur...

  • WOD 20.04.19

    TEAM OF 2 50 Cal 50 Syncro WB 9/6 kg 50 Box Step Over (DB 22,5/15 kg) 60/50 cm 50 Syncro DB Snatch alt 50 Box Step O...

  • WOD 18.04.19

    WEIGHTLIFTING EMOM 8 Hang Snatch + Snatch @70% CONDITIONING 5 Rounds 15 American Swing 32/24 kg 9 Power Snatch 50/35...

  • WOD 17.04.19

    CROSSFIT CLASS GYMNASTIC EMOM 10 alt 30″ on – 30 off WallClimb Toes to bar strict CONDITIONING AMRAP 14 ...

  • 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 07.04.19

    CROSSFIT CLASS 21-15-9 Box Jump Over 60/50 cm Power Clean 40/30 kg C2B-Pull up Front Squat laterla Burpee OTB Push J...

  • WOD 06.04.19

    GYMNASTIC: EMOM 10 alt 40″on-20″off Kipping Ring Row V Up alt – SitUps CONDITIONING: AMRAP 15 50 C...

  • WOD 04.04.19

    TEAM OF 2 60-50-40-30-20 Cal row 30-25-20-15-10 Push press 70/50 kg 30-25-20-15-10 Front Squat 06-05-04-03-02 Rope C...

  • WOD 22.03.19

    “CHIPPER” EMOM 25 alt 8/10 x 10 mt Shuttle Run 10/12 DB/KB Thruster 12/15 Cal Row/Bike/SkiErg 15/20 Toes...

  • WOD 20.03.19

    CROSSFIT CLASS Gymnastic 10 min working on BAR MU Conditioning 3 rounds of 10 BAR MU (20 Pull up) 20 HSPU (Push pres...

  • 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...

  • WOD 15.03.19

    CONDITIONING EMOM alt x 5 rounds 8/10 Burpee Box Over 60/50 cm 10/12 Power Clean&Jerk 43/30 kg 12/15 Cal Row/Bi...

  • WOD 13.03.19

    CROSSFIT CLASS: Gymnastic: 10 min working on Kipping HSPU Progression Conditioning: 3 rounds of MAX EFFORT at each s...

  • WOD 05.03.19

    WOD 05.03.19 STRENGTH: EMOM 10 alt 8/12 Pull up strict / 40″ Ring row 8/12 Seated Press with DB/KB CONDITIONIN...

  • WOD 01.03.19

    EMOM 30 alt – 15/20 WallBall 9/6 kg – 15/20 V-Ups (sit ups) – 15/20 American Swing 32/24 kg –...

  • WOD 15.02.19

    TEAM OF 2 30 min window 8 min working on H2 Cluster rigth into: 100 WallBall 9/6 kg 100 Box jump 60/50 cm 100 Push p...

  • WOD 14.02.19

    CONDITIONING 4 rounds of 1 min work – 30″ rest – Shuttle run 10 mt – SDHP 40/30 kg – P...

  • WOD 09.02.19

    5 Rounds of: 1 min walking lunges 1 min burpees 1 min medball clean 9/6 kg 1 min cal row 1 min rest...

  • WOD 07.02.19

    TEAM OF 2 120 “TEAM BEAR COMPLEX” 70/50 kg* must switch every 3 rounds unbroken! *every 3 min perform to...

  • WOD 06.02.19

    CROSSFIT CLASS EMOM 20 alt 12/15 HSPU (Seated Press) 12/15 Cal Row/SkiErg/Bike (max 40″) 12/15 Knee to elbow (...

  • 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 26.01.19

    20″ on : 10″ off x 5 Tabata alternating 1) Box jump 60/50 cm 2) Ring push up 3) Power Clean 60/40 kg 4) ...

  • WOD 25.01.19

    STRENGTH: 8 min to find 3RM Push Press (ground) into 8 min to find 1RM Thruster (ground) CONDITIONING EMOM 20 (30...

  • WOD 23.01.19

    CROSSFIT CLASS STRENGTH Every 90″ x 8 rounds 3 Front squat + 1 (Split) Jerk @70/80% 1RM Jerk CONDITIONING 21-1...

  • WOD 22.01.19

    TEAM OF 2 AMRAP 25 12/10 Cal row 9 Dealift 6 Power Clean 60/43 kg 3 Push Jerk *P1 THEN P2 right into 5 min to comple...

  • 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 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 07.01.19

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

  • WOD 21.12.18

    TEAM OF 2 AMRAP 30 42*-36*-30*-24*-18*-12*-6* Cal Row / Bike / SkiErg Hang squat clean 43/30 kg Burpees SDHP *MUST S...

  • WOD 20.12.18

    OO:00* 30 Bar MU (30 Pull up + 30 Push up HR) 05:00* 80 WallBall 9/6 kg 10:00* 1K/800 mt Row – 2K Bike 15:00* ...

  • WOD 13.12.18

    TEAM OF 2 00:00 – 03:00 Max rep HSPU/Push Press DB/KB 03:00 – 06:00 Max rep Front squat @50% 1RM 06:00 &...

  • WOD 12.12.18

    CROSSFIT CLASS: EMOM 30 (30″ON – 30″OFF) 1)American swing 32/24 kg 2)Cal row/skierg 3)Goblet squat...

  • WOD 04.12.18

    Team of 2 80-60-40 (share work as desired) Calories S2O 50/30 kg **BB Front squat step up 60/50 cm American swing 32...

  • WOD 24.11.18

    “Chipper” Emom 30 (30″on- 30″ off) – Row/Bike/SkiErg x cal – Slamball 15/10 kg &...

  • 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 15.11.18

    TEAM OF 2 Row 200 mt P1/P2 until you reach 2000 mt Air squat 10/10 until you reach 200 Burpee box jump 5/5 until you...

  • WOD 14.11.18

    CROSSFIT CLASS Gymnastic →Emom 16 alt: 1) 5/10 Bar Mu (10/20 Pull up) 2) 40″ Max Pistol Squat→1 Leg squat alt ...

  • 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 07.11.18

    CROSSFIT CLASS: Running clock Emom 18 1-6 10 Hang squat clean 60/40 kg Max Mu (40″ pull up) 7-12 10 Thruster M...

  • WOD 05.11.18

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

  • WOD 03.11.18

    WEIGHTLIFTING: EMOM 8 of: Power Snatch + Hang squat snatch + OHS 65%-80% 1RM Scaled: 3 Power Snatch CONDITIONING: 50...

  • WOD 30.10.18

    WOD 30.10.18 EMOM 30 (40″ ON – 20″ OFF) 1) Cal Row/bike 2) Push Press 40/30 kg 3) V ups (Sit ups) ...

  • WOD 27.10.18

    AMRAP 30 WITH A PARTNER 2 KM ROW – Partner handstand hold 150 WB – Partner Plank 100 Burpees – Par...

  • WOD 19.10.18

    Strength: 10 min working on Heavy Complex of 3 Power Clean 2 Push Press 1 Push Jerk Conditioning: 3 Rounds (Max effo...

  • 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 09.10.18

    Gymnastic: EMOM 8 alt (40″ on – 20″ off) Ring dips Mountain climb (Plank) Conditioning: EMOM 20 al...

  • 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 02.10.18

    AMRAP (whit partner) in 29 min 5 Rounds of: Min 1 WallBall 9/6 kg Min 2 T2B Min 3 Box Jump 60/50 cm Min 4 Push Jerk ...

  • 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 25.09.18

    Weightlifting: 1-4 7 Power Clean&Jerk (Tng) @50% 1RM 5-8 5 Power Clean&Jerk (Tng) @60% 1RM Conditioning: E...

  • WOD 22.09.18

    Conditioning: 21-18-15-12-9-6-3 SDHP 40/30 kg Pistol squat alt (single leg squat Push press each round 30 DU (30R...

  • WOD 19.09.18

    Perform 10 Rounds of the following AMRAP 30 30″ Toes to bar 30″ rest 30″ Bodyweight Deadlift 30...

  • WOD 17.09.18

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

  • WOD 01.09.18

    6 Intervals of 4 min work / 2 min rest 4 min Emom 1. Power Snatch 35/25 kg 2. Box Jump over 60/50 cm 3. Push press 3...

  • 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 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 22.08.18

    CROSSFIT CLASS: Emom 12 alt: 30″ Ring support – Hollows pos 30″ Strict pull up – ring row 30...

  • 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 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 03.08.18

    ♥ TEAM OF 2 ♥ Buy in 80 Burpees 3 Rounds 40 WB 9/6 kg 40 Deadlift 60/45 kg 40 Cal Row/Bike 40 Hang Power Clean 60/45...

  • WOD 31.07.18

    GYMNASTIC: Working on BAR MU Scaled up: 3/6 Bar MU Emom Scaled down: 3/6 Pull up strict Emom Skills: working on Bar ...

  • 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 25.07.18

    CROSSFIT CLASS: TEAM OF 2 PERFORM: 10 RDS: 5 WB 9/6 kg 3 HSPU-Push Press 1 Power Clean & Jerk 70/50 kg then 20 ...

  • WOD 18.07.18

    CROSSFIT CLASS: Gymnastic: 10 min working on HS Walk Metcon: Amrap 20 15 OHS 10 mt HS Walk/20 mt bear crawl/20 Shoul...

  • WOD 16.07.18

    ENDURANCE WOD: EMOM 40: 7-14 Broad Jump 7-14 American Swing 32/24 kg 7-14 Cal Row/Bike 7-14 Burpee box jump over 60/...

  • WOD 13.07.18 “Happy B Day Alberto”

    TEAM OF 2 Run 1 mile (together) then 3 Rounds of: 30 Burpee pull up (“I go you go”) 30 Sit ups (together...

  • WOD 12.07.18

    EMOM 12 of: 1+1 Snatch pull + Snatch @65% → then AMRAP 14 of: 80 DU = 1 min under + 10 knee tucks 40 WB 9/6 kg 10 Po...

  • WOD 06.07.18

    TEAM OF 2 Amrap 20 P1: 400 mt run / 50 mt row P2: 5 Power Clean 60/40 kg 5 Front squat 5 Shoulder to overhead 5 Burp...

  • WOD 03.07.18

    GYMNASTIC: 10 min working on: Pull up strict (ring row) DU (single under) Superman rock (superman hold) then METCON ...

  • 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 29.06.18

    WEIGHTLIFTING: EMOM 8: 3 pos Power Clean @70% 1 RM METCON: EMOM 12 alt: 30″ burpees (scaled 5 burpees) 1 round...

  • WOD 23.06.18

    AMRAP 30 20 DB box jump step over 22,5/15 kg 20 Push ups HR 20 Ring row 20 Cal row/bike 20 WallBall 9/6 kg...

  • WOD 22.06.18

    STRENGTH: EMOM 10 2 Back squat @80/85% METCON: EMOM 20 alt: 200 mt run 5 Pull ups-10 push ups-15 air squat...

  • 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 12.06.18

    4 rounds (4 min on / 1 min off) 10 DB Snatch alt 30/20 kg 20 Burpees lateral otb 10 Deadlift 60/43 kg 20 Push ups hr...

  • 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 26.05.18

    “CHIPPER WOD” 50 Cal Row (max 3 min) 40 AbMat Sit ups 30 Pistol squat 20 Burpee WallBall 9/6 kg 30 Pisto...

  • WOD 22.05.18

    Gymnastic: 10 min working on strict Muscle Up (ground, transition, false grip) then Metcon: 4 runds of: 20 WallBall ...

  • 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 17.05.18

    Gymnastic: 10 min working on Handstand walk then: 30 DB Snatch alt 25/15 kg 5 Bar MU* 40 WallBall 9/6 kg 5 Bar MU* 5...

  • WOD 15.05.18

    TEAM OF 2: 10 X 100 Shutlle run 100 WallBall 9/6 kg 100 Toes to bar 100 Push Press (db/kb) 100 Sit ups 100 WallBall ...

  • WOD 08.05.18

    Gymnastic: 10 min working on Ring row / DU / Hollow rock Metcon: 3 Rounds of: 200 mt Run 12 Air Squat 200 mt Run 9 k...

  • WOD 07.05.18 “

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

  • 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 28.04.18

    EMOM 8 alt 40″ max DU 40″ Broad Jump METCON 5 round of: 10 T2B 10 Deadlift 60/43 kg 10 Sit ups 10 Power ...

  • WOD 26.04.18

    TEAM OF 2 Whit a partner 100 cal 90 STOH 60/43 kg 80 Pull ups 70 Thruster DB/KB 25/15 kg 60 Hang power snatch 50/35 ...

  • WOD 17.04.18

    TEAM OF 2 200/150 Cal each person (switch every 20) Pers 2: Amrap (Team) 3 Power Clean and jerk 60/43 kg 10 WallBall...

  • 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 14.04.18

    “TOMMY MAC” “HERO WOD” 2 rounds for time: 12 Burpees 12 Thruster 50/35 kg 12 Burpees 12 Powe...

  • 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 11.04.18

    CROSSFIT CLASS: Gymnastic: 10 min working on L Sit – Pistol – Handstand (taps) Metcon: 7 Thruster 43/30 ...

  • 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...

  • 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 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 21.03.18

    CROSSFIT CLASS Team of 2: Double Isabel (60 Snatch 60/43 kg) “I go you go” Double Grace (60 Clean and Je...

  • WOD 15.03.18

    Strength: Back squat 5×5 @75-80% every 90″ Metcon: 50 Air Squat 40 AbMat Sit Ups 30 American Swing 20 HR ...

  • WOD 14.03.18

    CROSSFIT CLASS: EMOM 20 alt Knee to elbow Double Under Handstand Push ups Row Max Cal Finisher: Tabata Globet squat ...

  • 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 10.03.18 – “OPEN 18.3”

    Workout 18.3 RX 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 ...

  • WOD 01.03.18

    Team of 2: 80 Hang Clean&Jerk 1 DB – 4 Side (must split every 8) 60 OHS 50/35 kg (must split every 6) 40 ...

  • WOD 27.02.18

    Weightlifting: EMOM 8 1 Snatch 70/85% 1RM then 25 Burpees 50 DB Snatch alt 25/15 kg 25 Burpees *EMOTM 7 WallBall...

  • WOD 22.02.18

    Gymnastic: 10 min working on 10 Shoulder tap wall facing 10 Ring dips 10 Pistol squat alt then Amrap 15 3 Squat snat...

  • WOD 03.02.18

    TEAM OF 2 100 Ground to OH 35/25 kg 25 MU (scaled 50 pull ups) 100 Front squat 25 MU (scaled 50 pull ups) 100 STOH 2...

  • 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 27.01.18

    EMOM 30 2/3 Heavy Squat Clean (70/80% 1RM) 35 DU (30″ Under) 15 T2B (Knee to chest) 30″ WB (9/6 KG)...

  • WOD 26.01.18

    TEAM of 2 “Rowing Mary” “Scaled Cindy” 5 Km row + Amrap “Mary” P1 Row 500 mt P2 ...

  • 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 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 18.01.18

    Team of 2: 4 Rope Climb 120 DB Snatch 30/20 kg 4 Rope Climb 120 Box Jump 60/50 cm 4 Rope Climb 120 Squat Clean 60/43...

  • WOD 10.01.18

    CROSSFIT CLASS: Team of 2: Amrap 30 30 Clean and Jerk “I go you go” 60/43 kg 30 Pull ups together 30 Squ...

  • WOD 09.01.18

    “Chipper” EMOM 30 30″ Pull ups strict 30″ Russian swing 32/24 kg 30″ Mountain climb 30...

  • WOD 05.01.18

    Gymnastic A:1 x max unbroken in 40″ (Bar MU – C2B – Pull up) rest 1′ 7 sets @ 40% of rest 10...

  • WOD 30.12.17

    Chipper “12 months year 2017” 1 Cluster 80/55 kg 2 MU (2 pull ups strict + 2 push ups) 3 Box Jump 4 Fron...

  • WOD 29.12.17

    Team of 2 100 KB Step ups (2x 24/16 kg) 100 Plate sit ups (20/10 kg) 100 Hang power clean /43/30 kg)* 100 Jerk * * 1...

  • WOD 22.12.2017

    Strength: 5 x 5 Back Squat @80% EVERY 90″ Metcon: 42 WallBall 9/6 kg 21 Back squat 70/50 kg 30 WallBall 9/6 kg...

  • WOD 20.12.17

    CROSSFIT CLASS: Emom 12 65% 1 Squat Clean + 1 1 Hang Clean Metcon: For time 21 Power Clean 70/50 kg 1 Round of Cindy...

  • WOD 18.12.17

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

  • WOD 02.12.17

    AMRAP 30 Team of 2 60 HP Snatch (43/35 kg) – must split in 5 30 T2B – must split in 10 60 HS Clean ̵...

  • WOD 01.12.17

    EMOM 30 1. 4 Rope climb 2. 20 DB/KB Jerk 30/20 kg 3. 20 Sit ups 4. 40 mt bear crawl 5. 20 Ring row 6. 20 DB/KB Thrus...

  • 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 24.11.17

    TEAM OF 2 2 Rounds: 25 Syncro Power Clean and Jerk 43/30 kg 50 Push Ups HR (Total) 25 Syncro Thruster 43/30 kg 50 Bo...

  • WOD 23.11.17

    Gymnastic: Working on kipping HSPU (10 min) Metcon: 2 Round of: Min 1: Max Cal Min 2: rest Min 3: Max Med Ball Clean...

  • WOD 18.11.17

    Gymnastic: 10 min working on transition MU Ring Metcon: 30 cal row 40 wall ball 9/6 kg 50 DB Snatch 30/20 kg 40 wall...

  • WOD 12.11.17

    6 Intervals Alternating 20 sec on/20 sec off Top of ring dip Bottom of ring dip Metcon: Teams of 2 50 Power Snatch 4...

  • WOD 04.11.17

    In teams of 2: AMRAP 20 of: 12 Sit Ups (partner 1), 12 KB swing (Partner 2), 12 Jumping Squats (partner 1), 12 Push ...

  • WOD 03.11.17

    Metcon: 2 Rounds of: 10min on/ 2min off 7 Thruster 50/35 kg 7 Bar Muscle up 7 Power Snatch 50/35 kg 7 Burpee over th...

  • 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 21.10.17

    EMOM 30 alt 15 Wall Ball 10 mt x 6 Shuttle Run 15 Row Cal 10 Burpees Rest Finisher Tabata Sit up...

  • WOD 20.10.17

    ACCESSORY: EMOM 8 Even: HS Hold 30″ Odd: L-Hold 30″ METCON: 3 Rounds 400M Run 21 KBS 12 Pistol 6 Cleans ...

  • WOD 14.10.17 “TEAM”

    Team of 2 For Time: 80 Cal Row 80 Sumo Deadlifts High Pull DB/KB 25/15 kg 70 Cal Row 70 Lungees with DB/KB 25/15 kg ...

  • WOD 09.10.17

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

  • WOD OPEN DAY 30.09.17

    Classi ore: 10.00-11.00 / 11.30-12.30 / 13.00-14.00 Amrap 20′: Start with: 50 Burpees (tim cap 5′) Right...

  • WOD 23.09.17

    Strength: Back squat 7-6-5-6-7 rep every 2′ Amrap 18 18 Lungees 18 KBS 24/16 18 Pistols 18 AbMat Sit up...

  • WOD 21.09.17

    Part. 1 AMRAP 15 for quality 15 H.R. Push Ups 12 DB/KB Strict Press 9 False Grip Ring Rows 6 Bent Over Rows Part. 2 ...

  • WOD 19.09.17

    Strength: Strict Press in 10′ 5RM then 1 set ME reps 70% “Airforce” 20 Thrusters 43/35 KG 20 Sumo ...

  • 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 11.09.17

    Strength: Strength: Deadlift 7 7 7 7 7 and 15 Hollow Body Rock each round every 90″ Metcon: 5 RFT 6 SDHP 50/35...

  • WOD 05.09.17

    Skill: EMOM 10 30″ Max HSPU 30″ Max Pull Ups Metcon: 40-30-20-10 OH Lunge 30/25 kg 27-21-15-9 Cal Row 18...

  • WOD 31.08.17

    Strength: Back squat 4×8 75% 1RM every 2′ Metcon: 10-8-6-8-10 Snatch 60/43 kg Dip Ring Front Rack Lunge 6...

  • 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 25.08.17

    Gymnastic: 5 round of: 2 Wall walk + 10 taps (scaled 10″ HS Hold) every 90″ Amrap 16 200 mt Row 8 Strict...

  • WOD 24.08.17

    Weightlifting: Every 20 Seconds for 6mins 1 Squat Snatch 70/45 kg Metcon: 4 Rounds 12 OHS 45/35 kg 12 T2B 12 Hang Sn...

  • WOD 23.08.17

    – Strength Endurance Run Workout: 4 Round for time 4 Front Squat 90/60 kg 8 Push up 12 Ring row 200m run max e...

  • WOD 17.08.17

    Gymnastic: 4 round every 2′ 6 Dip Ring strict 12 T2B/Ring strict *scalato con il kip EMOM 16 A) 18/12 Cal Row ...

  • WOD 09.08.17

    CrossFit Class Strength: Front squat 5 5 5 5 5 every 90″ 75% 1Rm CrossFit Games (workout 6) 100 pull-ups 80 GH...

  • WOD 31.07.17

    WL: 1 1 1 1 1 Snatch Squat every 90″ (advanced single at 90-95% 1rm, intermediate 3 rep at 60% 1rm, beginners ...

  • 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 27.07.17

    5 RFT 4 MU 8 Deadlift 100/80 kg 12 T2B 16 Pistol Cap time 20′ Accessory 3×10 single arm db/kb strict press 3×1...

  • WOD 25.07.17

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

  • WOD 24.07.17

    Strength: Squat Snatch 3-3-3-3-3 every 90″ (2″ in bottom) Metcon:4 rounds for time of: 30 push-ups 20 Fr...

  • 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 15.07.17

    Every 5′ for 30′ 10 STOH 50/35 kg 30 mt Bear Crawl 200 mt run 2 Rope leg less...

  • 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 07.07.17

    Team of 2 person: Amrap 30 800 mt run (together) 40 STOH 60/40 kg 40 Pull ups 40 MedBall Clean 9/6 kg 40 Jumping Lun...

  • WOD 04.07.17

    Emom 8 alt: 30″ Hollow hold 5 HSPU strict (scaled 30″ HS hold) Metcon Every 4 mins for 20 mins: 25 Wall ...

  • WOD 01.07.17

    Strength: 5×3 Back squat 88% 1rm rest 90″ Teams of 2 Amrap 20 800m Run 60 Pull Ups 80 Goblet Squats 32/24...

  • WOD 30.06.17

    Gymnastic: Emom 10 alt 20 Pistol 10 Strict T2B Metcon: 6 Rounds 2 Min On/1 Min Off (alt. btw A e B) A) AMRAP 2 8 cal...

  • WOD 22.06.17

    30 Min Running Clock 0-10 3 Rounds 30 Wall Balls 9/6 KG 20 DB Snatches (25/15 kg) 10-20 3 Rounds 250 M Row 10 Burpee...

  • WOD 16.06.17

    “Chipper” For time: Run 800 m 50 Sumo Deadlift High-pulls 50/30 kg 50 Burpee Box Jump Overs 50 Pistol 50...

  • 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 26.05.17

    In Teams of Two Amrap 22 400m Row 40 T2B 20 Clean Squat 80/50 kg 20 Push Press 80/55 kg Finisher: Tabata Mountain Cl...

  • 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 19.05.17

    EMOM 30 10 Thruster 50/35 kg 30 DU 10 Push Press 50/35 kg 18 Cal row 15 Push ups 18 T2B...

  • WOD 16.05.17

    Strength: EMOM 10 alt 3 Deadlifts pick load 2 Muscle-ups Metcon: Amrap 15 10 Box Jumps 60/50 cm 10 Wall Balls 9/6 kg...

  • WOD 12.05.17

    WL: EMOM 8 1 Hang Squat Snatch + 1 OHS (Snatch e OHS con 3″di pausa in bottom) METCON: Team of 2 – Amrap...

  • WOD 11.05.17

    Skill : Rowing Row 2000 mt Team of 2 *Only one partner working at a time For time: 40 Dumbbell Snatches 24/16 kg 4 R...

  • WOD 08.05.17

    “Chipper” 800 mt run 50 Pull up 30 Snatch 60/40 kg 800 mt run 50 Pistol 30 G2OH 60/40 kg 800 mt run...

  • WOD 06.05.17

    METCON: BUY-IN: 40 Dip ring then: 4RFT 15 Box jumps over 60/50 cm 15 Swing 32/24 kg 15 Burpees broad jump 15 OHS 50/...

  • 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 27.04.17

    In Team of 2 (1 athlete works at a time) Amrap 18 8 MU Ring-Bar (16 pull- ups) 20 Front Squat 60/40 kg 24 Power clea...

  • WOD 24.04.17

    Crossfit Class: Strength for 8 min. Even min: 5 Deadlifts 85% 1rm Odd min: 10 Weighted pistol squats (or progression...

  • WOD 21.04.17

    Strength: Snatch Balance: 4-4-4-4-4 (3″ in pause 75% 1RM Snatch) every 90″ Metcon 3RFT 1 Minute Squat Cl...

  • 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 15.04.17

    Deadlift 5 5 5 5 5 every 90″ Tabata Globet Squat Rest 1 min Tabata DU Rest 1 min Tabata Push-up Rest 1 min Tab...

  • WOD 13.04.17

    For time: Team of 2 60 Power Clean 60/40 I Go You Go STOH 60/40 kg 42(21)-36(18)-30(15)-24(12)-18(9) reps: every rou...

  • WOD 07.04.17

    Strength: Emom 5 of 5 Push Press at 75% 1rm Conditioning: – 200 mt run -3 RFT: 5 MU Ring (option transition wi...

  • WOD 06.04.17

    EMOM 25 10 Clean and Jerk 60/40 kg 12 Burpees box jump 60/50 cm 14 Pistol Squat 16 Swing 32/24 kg Rest Finisher Run ...

  • WOD 03.04.17 “Happy B Day Silvia&Matteo”

    CrossFit Class EMOM 8 PS+OHS 2+2 (75%) Amrap 15 “Happy B Day Silvia&Matteo” 43 Wall Balls 9/6 kg 41...

  • WOD 01.04.17

    Team of 2 120 Row Calories 130 AbMat Sit-ups 140 Walking Lunges 150 Burpees Finisher: 10 Rope Climb...

  • WOD 31.03.17

    Specific warm up: 4 round of: DU 1′ HS Hold 1′ Bear Crawl 1′ WOD: 6 rounds for time of: 7 Handstan...

  • WOD 28.03.17

    For time 25 Snatch 60/43 kg Run, 800 m 25 Pull-ups Run, 800 m 25 Push Press 60/43 kg Run, 800 m 25 Toes-to-bars Run,...

  • WOD 24.03.17

    Metcon 3 rounds, 1 min per station, of: Dumbell snatch 22,5/15 kg T2b Sumo Deadlift High-pull 50/35 kg Pull ups Push...

  • 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 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 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 06.03.17

    CrossFit Class EMOM 8:(70/90%1rm clean) 1 power clean+1hang squat clean+2 front squat Then: 8 rds of 2 min on 1 min ...

  • WOD 03.03.17

    Team of 2(30 min total work) 20 minute AMRAP 2000 mt row-partner holds hs (scaled plank) 150 wb-partner holds hs (sc...

  • WOD 24.02.17

    EMOM 10 alt (40″on 20″off): Hollow to superman Handstand hold/handstand shoulder taps “Crossfit op...

  • WOD 18.02.17

    5 Round every 90″ 1 Power Clean 1 squat clean 1 push press 1 Jerk AMRAP 20: 5 pull up 10 HSPU (option push-ups...

  • 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 13.02.17

    CrossFit Class Team of 2:(must split in two!) 200 mt buddy carry (switch every 20mt) 100 wb (9/6 kg) 50 cal row 150 ...

  • WOD 03.02.17

    Team of 2 – score is CALORIES 30 AMRAP team: 5 hspu (scaled 3 wall climbs) 10 jumping lunges with plate oh(20/...

  • 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 23.01.17 “GINEVRA”

    CrossFit Class WOD “GINEVRA” (17/01/17 at 22:33) 17 Deadlift 120 kg 17 Box Jump 17 Wallball 17 Push Jerk...

  • WOD 09.01.17 – “Happy B Day CROSSFIT TRENTO new box”

    WOD “Happy B Day CROSSFIT TRENTO new box” Primo classificato uomo/donna della giornata con una magletta ...

  • 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 28.11.16

    CrossFit Class 30 min team amrap (team of 3) Pers 1 : 800 mt run with medball (12/9/6/4 kg) Pers 2 : amrap of barbel...

  • WOD 24.11.16

    EMOM 36 alt 6-8 Clean and Jerk 50-35 kg 10-15 Box Jump 60/50 cm 12-15 Row cal 3-5 Wall Climb 2-3 Rope climbing Rest...

  • WOD 22.11.16

    STRENGTH 7 Round Hang squat snatch 5-5-5-5-5 Hollow rock 10-10-10-10-10 every 90″ WOD For time 10-9-8-7-…...

  • WOD 18.11.16

    CrossFit Class 15 min working on handstand walk Team of 2: Pers 1: One round of: 10 push jerk (43/30 kg) 10 oh lunge...

  • WOD 14.11.16

    CrossFit Class Strength: 10 min to find 3 rm power clean “ARTIE” AMRAP 20′ : 5 pull ups 10 push up...

  • WOD 10.11.16

    Complex: EMOM 8: 1 Power Snatch – 1 Hang Snatch – 1 OHS WOD: 5 Rounds for time: 10 Burpee Box Jumps 60/5...

  • 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 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 14.10.16

    CrossFit Class: EMOM 30 3 rope climb (scaled 3 seated to standing rope climbs) 6 db snatch (each arm) (30/20 kg) 9 o...

  • WOD 13.10.16

    12 Mins to establish a Heavy Clean Partner WOD 60 Box Jumps 60 Pull Ups 60 KBS 24/16 kg 60 Jumping Lunges 60 K2E 60 ...

  • 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 30.09.16

    Burgener warm up 15 min to find max weight on 3 pos snatch Metcon:TIME CAP 20 8 down to 1 of: Push press(@50%1rm) **...

  • 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 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 16.09.16

    AMRAP 30 50 box jumps 50 sdhp (45/30 kg) 50 k2e 50 wb (9/6 kg) 50 cal...

  • WOD 10.09.16

    WOD 2 PERSON TEAM 100 KB Swing (Jumping Jacks) 100 Pull up (Plank) 100 DB Clean (Clinbers) 100 DB/KB Push Press (Hol...

  • WOD 09.09.16

    Strength 12 min to build an heavy complex Hang power snatch+squat snatch+ohs Metcon For time* —–time cap...

  • 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 01.09.16 – “Donazione per terremoto centro Italia”

    Buy in for Happy B Day Alan 83 American Swing main WOD “Donazione per terremoto centro Italia” For Time ...

  • WOD 25.08.16

    Strength: Back Squat 5 5 5 5 5 every 90″ Emom 16 alt 15-12 Wall Ball 9-6 kg 12-8 Cal Row 8-6 Push Press DB/KB ...

  • 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 18.08.16

    Strenght:5 rounds /1′ btw rounds High hang snatch+os+hang snatch+os+full snatch+os 3’rest 16′ emom...

  • 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 11.08.16

    Strength: Deadlift 5-5-5-5-5 80% 1RM every 90″ Conditioning 5 Rounds of for max reps of: 1 min of Strict Pull ...

  • 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 09.08.16

    Find 3RM Snatch in 10′ Workout For Time: 30 OHS 50/35 kg 50 TTB 50 SDHP 50/35 kg 50 Push Ups 30 OHS 50/35 kg *...

  • 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 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 01.08.16

    Strength: 20 min work up to an heavy complex of: 1 power clean+1 hang squat clean+1 push jerk+1 split jerk For time:...

  • WOD 27.07.16

    “Bull”* 2 rds: 200 DU (scaled 3′ under) 50 oh squat (60/45 kg) (scaled back squats) 50 pull ups (s...

  • WOD 22.07.16

    EMOM 10 alt: 5 back squat (rack) @70 % 10 toes to bar strict (scaled 20 knee raises) EMOM 20 alt: 20 db snatch alt (...

  • 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 16.07.16

    Team of 2 600 mt run Amrap 30 12 Back Squat 60/40 kg 14 Box jumps 60/50 cm 16 Push Ups every 10′ 200 mt run wi...

  • WOD 09.07.16 “Happy B Day Dany B”

    In Teams of 2 Three Rounds for Time of: 60 Box Jumps 60/50 cm 50 Push Press 50/35kg 40 Lungees front rack 50/35kg 30...

  • WOD 08.07.16

    EMOM 10′ : 5 back squat (@70%) 15 push ups hr Then: “Rankle” Amrap 20′ 6 deadlifts (100/70 k...

  • WOD 28.06.16

    EMOM 30′ : 7 thrusters (60/40 kg) 14 box jump over 7 ohs (60/40 kg) 14 cal row 7 sdhp (60/40 kg)...

  • 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 18.06.16

    Teams of 2 – For Time 100 Push Press 45/30 kg 100 Wall Ball 9/6 kg 100 Step up with KB 16/8 kg 100 American Sw...

  • WOD HAPPY B DAY GIACOMO

    CrossFit Class “HAPPY B DAY GIACOMO” 6 round every 2′ add: Complex press(3strict press+3 push pres...

  • WOD 11.06.16

    Team WOD – Two Teams – “Head to Head Battle” As many rounds or repetitions as possible in 30...

  • WOD 10.06.16

    EMOM 10 alt: 5 push press (@70 1rm) 10 broad jump Then: 1 min of work 1 min rest 2 min of work 1 min rest 3 min work...

  • WOD 04.06.16

    Teams of 2 2RFT: 3 mins of Slam Ball (9/6) 1 min rest 3 mins of Burpee Box Jump Overs 60/50 1 min rest 3 mins of Squ...

  • WOD 31.05.16

    Strength: EMOM 5 3 Thruster WOD: For Reps “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata ...

  • WOD 28.05.16

    Team of 2 1 miglio 100 Box Jump 60/50 cm 100 Clean and Jerk 60/45 kg 100 Swing 32/24 kg Finisher: 5 Rope Climbs...

  • 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 25.05.16

    CrossFit Class HAPPY B Mara! 25 cal row 36 oh lunges (plate 20/10kg) 25 burpees pull ups 36 goblet squat(32/24kg) 25...

  • WOD 23.05.16

    Crossfit Class HAPPY Raffabirthday! Running clock 0-15′ 23 push press (45/30 kg) 5 wall climb (scaled 10 push ...

  • WOD 20.05.16

    EMOM 30′ -4 rope climb (2 legless) scaled max jumping rope pull ups in 40″ -8 burpees box over -12 cal (...

  • WOD 19.05.16

    DIANE – J.T. 21-15-9 reps, for time of: Deadlift 100/70 kg Handstand Push Up Ring Dip Push-up * Scaling: HSPU ...

  • WOD 14.05.16

    With a partner complete in 30 min: 60 Sumo Deadlift High Pull 60/40 kg 30 Burpees broad jump 60 Front Squat 60/40 kg...

  • WOD 13.05.16

    For time: 70 wb (9/6 kg) 60 deadlifts (60/45kg) 50 kb american swing (32/24 kg) 40 box jump over 30 hang power clean...

  • WOD 07.05.16 ” Happy B Day GRETA”

    Thruster 7 Rep Max (cap time 10′) 2 person teams – 20 min AMRAP 7+7 Sit-ups (Partner 1-2) 7+7 KB SDHP – 24/16 ...

  • WOD 03.05.16 “Happy B. Day Jack”

    For time: 30 Cal Row 30 Lungees OH 40/30 30 Box Jump 60/50 cm 30 Swings 32/24 kg 30 Snatch Dumbell 30/15 kg 30 Swing...

  • WOD 30.04.16

    Team of 2 Complete for time: 100 Pull-Ups 110 Box Jumps 60/50 120 Clean & jerks 45/30 kg 1600 mt Run...

  • WOD 29.04.16

    EMOM 8′ Snatch complex(70%) 1 hang snatch+1snatch+2 ohs EMOM 20′ 20 jumping pull ups 15 cal row 10 front...

  • WOD 27.04.16 “Happy B Marti”

    Happy B Marti!!! Warm up: 4′ AMRAP 98 jumping jack (must split in 4..)25/24/25/24.. 27 air squats 4 push ups W...

  • WOD 22.04.16

    EMOM 8′ 3 back squats (70% 1rm) 5 rds:* 5 wall climb 10 burpee box jumps 20 db(kb)snatch alt (30/20 kg)(24/16 ...

  • 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 18.04.16

    CrossFit Class EMOM 6′ – 100 mt run EMOM 6′ – 5 cluster (70% 1rm) EMOM 6′ – 15 c...

  • 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 09.04.16

    Teams of 4 : 25 minutes P1: 200 mt row P2: ohs (45/30 kg) P3: man makers (20/10 db) P4: k2e Score:total reps(ohs,man...

  • WOD 08.04.16

    Marilia&Dima birthday WOD: For time:* 84 du (scaled 2′ of unders) Immediately into: 32 power snatch (35/2...

  • WOD 30.03.16

    – CrossFit Class EMOM 25′ 20 Deadlifts (70/50 kg) 5 wall climb 15 box jump over 5 clean & jerk (70/...

  • 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 19.03.16

    Team of 3 Amrap 18 10 Snatch Dumbell 30/20 10 Front Rack Lunges 30/20 kg 10 Cal Row Cash out: 50 Jumping lunges (eac...

  • 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 16.03.16

    CrossFit Class EMOM 30′ (scaled numbers) 20 medball clean (9/6 kg) 15 cal row 5 wall climb (40″ handstan...

  • WOD 12.03.16

    Team of 2: Run 400m 120 Thrusters 30/20 kg 100 Pull-ups 80 Box Jump Run 400m * Teams of 2: 1 person works 1 person h...

  • WOD 11.03.16

    10′ to find 1 rm power snatch Then:5 rds: 10 power snatches (50% rm) 15 push ups hr 10 front squats (same barb...

  • WOD 08.03.16

    Work Capacity: 1: EMOM 5: 5 thrusters 45/35 kg 5 pull ups rest 2′ 2: AMRAP 5 20 double unders 10 thrusters 35/...

  • WOD 05.03.16

    AMRAP 25 Minutes -Teams 2 person 50 KB Thruster 32/24 50 T2B (K2E) 50 DU (100 Single) 50 Deadlifts 80/50 kg...

  • WOD 27.02.16

    Team of 2 (1 person working a time) 100 Swing 24/16 kg 400 mt Run 100 Push press 20/15 kg 400 mt Run 80 Burpees 400 ...

  • WOD 26.02.16

    EMOM 30′ : 14 alternating pistols(rolling pistols) 7 burpees toes to bar 14 cal row 7 hang squat clean (70/50 ...

  • WOD 17.02.16

    Emom 30' 25 wb (9/6 kg) 20 slam ball(15/10 kg) 15 cal row 10 hang power snatch (45/30 kg) 5 wall climb (scaled 10 pu...

  • WOD 16.02.16

    CrossFit Games 2012 Regionals Event 4 For time (or as many reps as possible in 22 minutes): 50 Back Squats 60/40 kg ...

  • WOD 11.02.16

    3 RFT: 10 Pike Push ups 20 Back Squat 60/40 kg 30 Snatch DB 30/20 kg 200 Meter Run Indoor with Plate 20/10 kg (scale...

  • WOD 08.02.16

    CrossFit Class Strength Hang squat clean 12*1 75%(:45″) Then: Benchmark WOD “Fight Gone Bad” 3 rds...

  • WOD 06.02.2016 “Revive”

    Teams of 2 For time: 60 OHS 50/30 kg 20 Partner deadlifts 200/150 kg 20 Burpees over the bar 20 Partner deadlifts 20...

  • WOD 29.01.16

    For time : 30 cal row 30 burpees box jump over 30 deadlifts (85/60 kg) 30 wall balls 30 hr push ups 30 wall balls 30...

  • WOD 23.01.16 “Team of 2”

    Team of 2, complete For time: 50 Syncro Pull Ups 75 Syncro Push Ups 100 Syncro Air Squat 125 Syncro Sit Ups 200 mt S...

  • WOD 15.01.16

    Working on medball clean On a 30' running clock : 4 rds of: 10 Medball clean wall balls 10 v ups Then amrap with rem...

  • 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 07.01.16 “Greta”

    7 Round for Time 7 Handstand push-ups 7 Thruster 60/35 kg 7 Knees to elbows 7 Lunges 60/35 kg 7  burpee broad jump 7...

  • 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 23.12.15 CFTN

    Amrap 8′ 24 kett swing 16 jumping lunges 8 push ups hr Rest 3′ Amrap 8′ 8 burpees 16 knee to elbow...

  • WOD 21.12.15 CFTN

    “Last 2015 CFTN WOD Eve” EMOM 25′ 14 Wall Ball (6/4) 14 TRX Row 14 KB swings (20/16) 14 Pistol squ...

  • WOD 18.12.15 CFTN

    Per il mese di dicembre, in attesa del nostro nuovo box. Posterò sempre un Wod a portata di mano. WOD: 16 Minuti AMR...

  • WOD 16.12.15 CFTN

    Team of 2 pers!(1 work-1 rest) 10 rds each of: 5 slamball +5 jump squat with slam ball+10 mt sprint Then : 10 rds of...

  • 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 09.12.15 CFTN

    WOD 9 dicembre 2015 2′ max “suicide”(run!) Then 2 rds: 50 jumping squat 40 kb american swing 30 kn...

  • 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 07.12.15 CFTN “Angelo’s Birthday “

    Mobility Emom 7 12 slamball Emom 7 12 burpees broad jump Emom 7 12 Thruster kb Emom 7 12 db snatch (each arm) Finish...

  • 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 30.11.15 CFTN (Team Circuit )

    In attesa del nuovo box, Team Circuit nella palestra della Scuola Primaria di Sopramonte: Team of 4 persons: (20R...

  • 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 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 18.11.15 CFTN “HAPPY BDAY MATTIA…THE DAY AFTER”

    WOD “HAPPY BDAY MATTI” 23 Clean Squat and Split Jerk (60% 1 Rm) (Scaled Front Squat) rest 3′ 17 11...

  • 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 10.11.15 CFTN

    Strength 10' to find 1 rep max for the day of power snatch Emom 30' 2 power snatch (70%max for the day) 4 wall climb...

  • 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 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 04.11.15 CFTN

    PORTARSI LA FELPA!!! Metcon 2 Rounds 200 M DB/KB Run (scaled only Run) 20 DB Front Rack Lunges 200 M DB/KB Run (scal...

  • WOD 03.11.15 CFTN

    Working on push press/push jerk Warm up : 10-9-8-7-6-5-4-3-2-1 Wall ball Broad jump Rest 2′ then: 4 rds: 3 str...

  • WOD 31.10.15 CFTN

    Warm up (team of 3) 3 rds each: Pers 1 =200 row + 5 burpees Pers 2=air squat Pers 3= rest Then: 20 thrusters (50/30 ...

  • 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 27.10.15 CFTN

    Emom 9′ of: Hollow rock (scaled hollow position) 40″ Handstand hold 40″ Jump squat (scaled air squ...

  • WOD 23.10.15 CFTN

    Strenght: 6 rds of: 2 positions of power snatch+3 ohs every 90″ 3 rds for time:* 400 mt run 15 power snatch (6...

  • WOD 22.10.15 CFTN

    Working on wod Emom 30′ 30″ cal row 7 cluster(60/45 kg) 30″ v ups 14 overhead lunges (60/45 kg) 30...

  • WOD 21.10.15 CFTN

    Gymnastic Wod Strength: Emom 10 Odd: 40” Dip Ring Even: 40” Pistol Emom 20 Odd: 5 Pull ups + 10 Push Ups...

  • 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 13.10.15 CFTN

    Emom 12′ 5 wall climb 10 squat to candle 20 ring row 30″ kipping(feet together) Emom 20′ 20 overhe...

  • 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 09.10.15 CFTN

    Strength Build to 3rm Snatch Squat in 10 min (7×3) Wod 4 rounds 1 min Row cal 1 min Front Rack Barbell Lunges 1...

  • 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 01.10.15 CFTN

    Team Wod Workout (team of 3 pers) Each pers must run 800 mt Pers 1 (pace setter) :200 mt run Pers 2 : 10 alt dumbell...

  • WOD 29.09.15 CFTN

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

  • 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 14.09.15 CFTN

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

  • WOD 10.09.15 CFTN

    Working on snatch positions Strenght: 10 rounds of 1 snatch every 45″ Then: 2 rds: 800 mt run 20 kb (32/24 kg)...

  • 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 28.08.15 CFTN

    Warm up and mobility Weightlifting EMOM 8 1 Hang Power Snatch – 1 Hang Squat Snatch – 2 Balance Snatch W...

  • 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 25.08.15 CFTN

    Warm up/mobility 10′ Med ball clean progression Tabata 8*20:10 1:thrusters (45/30 kg) 2:v ups(rx strict t2b) 3...

  • WOD 19.08.15 CFTN

    Warm up and mobility Work on two weakness for 10 min WOD For time: WOD For time: Row 1000 m 50 Sumo Deadlift High-pu...

  • 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 06.08.15 CFTN

    Warm up/mobility Working on position(hollow/superman) Kipping pull ups (skills) 8′ amrap 10 pull ups 15 push p...

  • WOD 04.08.15 CFTN

    Warm up and mobility 12’Emom gymnastic(30″ on 30″ off) Kipping pull ups V ups Pistol squat WOD Smo...

  • WOD 03.08.15 CFTN

    Warm up and mobility Strength Gymnastic 10 minutes of work on the Handstand push ups strict WOD “Rankel”...

  • 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 23.07.15 CFTN

    Warm up/Mobility Emom alt 12′ (30″ on 30″ off) -strict toes to bar -handstand hold -ring dips (hol...

  • 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 “Chipperone” 13.07.15 CFTN

    Warm up/Mobility Skills of chipperone WOD “2009 CrossFit Games Final Chipper” 15 Squat Cleans 50/35 kg 30 Toes-to-ba...

  • WOD 09.07.15 CFTN

    Warm up/mobility Four sets of: Power snatch from Mid-Thigh x 2.2.2 reps (rest 10 seconds between 2 rep clusters) (70...

  • WOD 06.07.15 CFTN

    Warm up/Mobility Alt EMOM 12 Gymnastic 33″ Ring Dip Hold (Top)s 33″ Hollow Holds 33″ Ring Dip Hold...

  • 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 25.06.15 CFTN

    Warm up/mobility Amrap 6’team Max wall ball (switch every 10) 3′ rest Amrap 6′ 3 wall climb (scale...

  • WOD 20.06.15 CFTN

    Warm up/Mobility Strength 7 Round 1 Power Snatches + 1 Balance Snatch + 1 Hang Squat Snatch 70% 1Rm Rest 1 mins betw...

  • 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 13.06.15 CFTN

    Warm up/mobility Gymnastic EMOM 9′ 30″ on 30″ off -hollow position -superman position -just kippin...

  • WOD 12.06.15 CFTN

    10 minutes working Split Jerk ( from the floor ) Really focus on form and the catch position. 2 sec pause in the cat...

  • 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 04.06.15 CFTN

    Warm up/Mbility Burgener warm up Emom 7′ 3 pos snatch Then: 3 sets for max reps of cleans against a 2-minute r...

  • 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 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 22.05.15 CFTN

    zs\w”| Strength 5 round of Snatch Complex Max (rest 1 min) 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead ...

  • 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 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 30.04.15 CFTN

    Warm up/mobility EMOM mobility 12′ Then: EMOM 25′ Db snatch 10(5+5) Overhead lunges kb 20(10+10) Box ove...

  • WOD 23.04.15 CFTN

    Warm up/mobility Med ball clean progression 5 rounds for time of: 20 wall ball 20 sumo deadlift high pulls (45/30 kg...

  • WOD OPEN DAY 18.04.15 CFTN

    WOD 1 20 Push Press 50/30 kg 20 Lateral Burpee 15/12/9/6/3 Power Snatch each set of Power Snatch 15 Wall Ball 20 Pus...

  • 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 28.03.15 CFTN

    Warm up/mobility EMOM 40′ – 10/15 burpees – 15/20 ohs (barbell) – 10/15 toes to bar – ...

  • WOD 27.03.15 CFTN

    For time (cap time 20) 70 Wall balls 60 Jump Pull ups 50 Back squat 60/40 kg 40 Lungees jump with barbell Endurance:...

  • WOD 21.03.15 CFTN

    Warm up/mobility EMOM 8' 20 cal row 20 jumping lunges Rest 4' EMOM 8' 10 med ball clean 5 pull ups 10 box jump Rest ...

  • WOD 18.03.15 CFTN

    Working on Clean & Jerk Weighlifting EMOM 7: 3 positions Clean & Jerk METCON EMOM 24 (Every minute, on the...

  • WOD 17.03.15 CFTN

    Warm up/working on WOD “The Seven” * 7 rounds for time: 7 hspu 7 thrusters (60/40 kg) 7 knees to elbow 7...

  • 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 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 03.03.15 CFTN

    Warm up/mobility 8′ OTM :2 hang clean(ascending) 10-9-8-7-6-5-4-3-2-1 reps*of: Power clean (60/40 kg) Pull ups...

  • WOD 27.02.15 CFTN

    Partner WOD Strength: “Death with partner by Snatch” EMOM add 1 Snatch (70% 1 1RM) 1st minute: 1 Snatch ...

  • WOD 26.02.15 CFTN

    Warm up/mobility 21/15/9 Front squats (45/30 kg) Kett swing (32/24/16kg) Rest 3′ 21/15/9 Push jerk(55/45 kg) B...

  • 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 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 12.02.15 CFTN

    Working in overhead squat / kipping ring dips 5' AMRAP 9 ring dips(scaled push ups) 9 box jump 5'rest 5' AMRAP 7 ove...

  • 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 03.02.15 CFTN

    Warm up/mobility Strenght:4 hang power snatch OTM for 10 min Then: 4 rounds for time: 5 thrusters (70/40 kg) 10 burp...

  • WOD 31.01.15 CFTN

    Warm up/mobility For time: 21 power snatch (43/30) 21 burpees 21 pull ups 15 overhead squat(43/30) 15 burpees 15 pul...

  • WOD 29.01.15 CFTN

    Warm up/Mobility 5' on a Tabata clock max cal row 1' rest 5' skill du (jump rope) Rest 3' then: "Victoria" 5 rounds ...

  • WOD 28.01.15 CFTN

    Warm up – Mobility Skills Gymnastics EMOM 10 Gymnastics: – odd: 6 Ring Dips  (3 Strict+3 Kip) / 6 Pistol...

  • WOD 26.01.15 CFTN

    Warm up – Mobility Skills: Snatch Weightlifting: EMOM 10: 3 Hang Squat Snatch   –  70% 1 Rm WOD: For tim...

  • WOD 24.01.15 CFTN

    Warm up/mobility For time: 400 mt run 50 wb 40 kb swing 30 box jump 20 goblet thruster 10 burpees 20 goblet thruster...