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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 09.03.2020
WEIGHLTIFTING EMOM 10 : hang snatch + snatch Start @70% CONDITIONING 30 power snatch*(60/43 kg) *start&every br... -
WOD 07.03.2020
GYMNASTIC: 10 min working on handstand walk CONDITIONING: 3 rds of 4 min with 2 min rest 400 mt row Into Amrap of 4 ... -
WOD 06.03.2020
STRENGTH: 5*5 back squat @75/80 % every 2 min CONDITIONING: 2 rds: 20 pistol squat alt-high box step up 400 mt run I... -
WOD 27.02.2020
1 k row /800 mt run into: 5 rds: 20 wb(9/6kg) 10 deadlift (100/70 kg) Into: 800 mt run/1 k row... -
WOD 15.02.2020
“Salvatore Nolfo Memorial workout “ “THE BUBU” For time: 10-1 of back squat from the floor*(50/35 kg) *every 3 round... -
WOD 03.02.2020
STRENGTH: 10 min to find 3rm ohs(front squat) from floor CONDITIONING: EMOM 14 alt: 5 ohs(front squat) @75/80% of ab... -
WOD 30.01.2020
TEAM OF 2 PERS AMRAP 10 P1: 400 mt Row P2: 20 MedBall Clean & Thruster 9/6 kg rest 2 min AMRAP 10 P1: 300 mt Row... -
WOD 28.01.2020
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 snatch(squat) CONDITIONING “Open 16.3” 7 amrap 10 power snatch(35/... -
WOD 25.01.2020
STRENGTH: 5 sets of: 5 front squat @80% Rest 1 min 8/10 seated press (dB/kb) Rest 1 CONDITIONING: 800 mt run 50 ohs-... -
WOD 23.01.2020
WEIGHTLIFTING: Squat clean & jerk 10*2+1 @70%+ Every 90” CONDITIONING 60 power clean & jerk (70/50 kg)* *sta... -
WOD 15.01.2020
CROSSFIT CLASS: EMOM 8 (start @ 70% c&J) Power clean+hang squat clean+jerk Then: 2* Tabata alternating: Db/kb t... -
WOD 13.01.2020
EMOM 12 alt 30” on 30” off Push press (db/kb) Hollow rock-hold Then: 5 rds:* 15 wb(9/6 kg) 15 power clean(43/30 kg) ... -
WOD 09.01.20
STRENGTH 10 min on H3 back squat CONDITIONING EMOM 20 alt: 17/14 cal-max 40” 15/17 wb(9/6 kg)... -
WOD 19.12.19
WEIGHTLIFTING 10 min on H3 Power Snatch CONDITIONING “KARABEL” 10 rds: 3 Power Snatch 60/43 kg 15 WallBa... -
WOD 14.12.19
EMOM 10* 2 Hang squat clean + 1 Jerk *start@70% of clean & jerk then “Elizabeth” 21-15-9 Squat clea... -
WOD 13.12.19
TEAM OF 2 5K Partner Row/Ski Erg – 10K Team Bike Pers1: 500 mt row/ski erg – 1K Bike Pers2: 10 Turkish G... -
WOD 21.11.19
GYMNASTIC EMOM 8 HSPU (50% max rep) Scaled 8 min pratice HSPU/Pike then EMOM 8 alt 40″on-20″off – ... -
WOD 14.11.19
STRENGTH 15 min window H3 Back Squat CONDITIONING Every 4 min for 4 rounds 30/25 Cal row (max 1’45”) 20/... -
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 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 29.10.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Squat Snatch CONDITIONING “ISABEL” 30 Snatch 60/43 kg ... -
WOD 17.10.19
GYMNASTIC 10 min working on: Pistol Squat Pull up strict (Ring row) CONDITIONING 21-18-15-12-9 American Swing 32/24 ... -
WOD 14.10.19
WEIGHTLIFTING 10 min on Heavy 3 pos Squat Clean CONDITIONING 1.EMOM 6 5 Hang Squat Clean 60/43 kg Max WallBall 9/6 k... -
OPEN 20.1 – 12.10.19 “FREE ENTRY”
CROSSFIT OPEN 20.1 10 rounds for time of: 8 ground-to-overheads 43/30 kg 10 bar-facing burpees Time cap: 15 minutes... -
WOD 26.09.19
WEIGHTLIFTING Every 90″ 8 Rounds @70% + Clean Pull + Hang squat clean + squat clean + Jerk CONDITIONING 800 mt... -
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 20.09.19
STRENGTH: 10 min on H4 Back Squat CONDITIONING 30-20-10 DB Hang Split Snatch alt 25/15 kg WB 9/6 kg into 1 mile Run ... -
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 04.09.19
CROSSFIT CLASS: STRENGTH 10 min H3 Back Squat CONDITIONING “Nancy” 400 mt run 15 OHS 43/30 kg (Front squ... -
WOD 03.09.19
EMOM 8 8 Burpee + 4 BAR MU (12 Pull up) rest 3 min EMOM 8 8 WallBall 9/6 kg + 8 DB Snatch alt 30/20 kg rest 3 min EM... -
WOD 21.08.19
CROSSFIT CLASS TEAM OF 2 21-15-9 Thruster 43/30 kg Cal Row into 21-15-9 OHS 43/30 kg WallBall 9/6 kg into 21-15-9 Po... -
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 13.08.19
STRENGTH: 10 min H3 Cluster CONDITIONING 10-9-8-7-6…1 Burpees 1-2-3-4-5…10 Push Jerk 70/50 kg rigth into... -
WOD 02.08.19
STRENGTH: EMOM 10 alt 5 Thruster Heavy 40″ T2B CONDITIONING 10 Rope Climb (time cap 2′) – 2 min Ma... -
WOD 01.08.19
WOD 01.08.19 EMOM 6 alt 20 American Swing 32/24 kg 10 Ring Push up (HR Push up) rest 1 min EMOM 6 alt 20 Goblet Squa... -
WOD 24.07.19
CROSSFIT CLASS STRENGTH 7 Back squat every 2 min x 5 round 70-80% 1RM CONDITIONING AMRAP 8 12 Thruster 43/30 kg 12 B... -
WOD 23.07.19
EMOM 10 alt 40″ on – 20″ off Hollow (Rock) Double DB/KB OH Walking Lunge (scaled Front rack) CONDI... -
WOD 18.07.19
GYMNASTIC 10 min working on handstand walk CONDITIONING 27-21-18-15-12-9-6-3 WallBall 9/6 kg American Swing kb 32/24... -
WOD 17.07.19
CROSSFIT CLASS WEIGHTLIFTING: Every 90″ x 8 rounds @70% 1 RM Snatch 1 Hang Power Snatch 2 Power Snatch 3 OHS C... -
WOD 16.07.19
GYMNASTIC: EMOM 8 alt 40″ on – 20″ off Pull up strict – Ring Row Ring dip strict – Dip... -
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 28.06.19
WEIGHTLIFTING EVERY 90″ x 8 rounds 1 1 1 Squat Snatch @70%↑ CONDITIONING “OPEN 14.4” AMRAP 10 30 D... -
WOD 27.06.19
STRENGTH: EVERY 3 min x 5 Rounds 5 Back Squat 75-85% 1RM 7 Side DB/KB Push Press CONDITIONING: 100 Thruster 50/35 kg... -
WOD 22.06.19
WEIGHTLIFTING EMOM 8 3 Hang Squat Clean @70% ⇑ CONDITIONING 15-10-5 Bar MU (X 2 C2B) (X 3 Pull up/Jumping Pull up) ... -
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 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 24.05.19
CONDITIONING A) AMRAP 4 4 Power Snatch 43/30 kg 8 OHS 12 Box Jump Over 60/50 cm rest 2 min B) AMRAP 4 10/8 Cal Row 8... -
WOD 23.05.19
– WEIGHTLIFTING EMOM 6 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk @70% 1 RM C&J – CONDITIONING Ever... -
WOD 10.05.19
STRENGTH EVERY 2 min x 5 rounds 3/5 Deadlift @70/80% 1RM 8/10 DB/KB Push Press 1 Arm CONDITIONING 5 Rounds 30″... -
WOD 09.05.19
STRENGTH 10 min working on Heavy Complex Power Snatch + Hang Snatch + Snatch CONDITIONING KARABEL 10 rounds 3 Power ... -
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 11.04.19
GYMNASTIC: 10 min working on Handstand walk (box drill) Pistol squat CONDITIONING AMRAP 8 8 Cal row / Bike / SkiErg ... -
WOD 09.04.19
STRENGTH: Back squat 12×2 @65% rest 30″ CONDITIONING: 150 American Swing 32/24 kg *Start&Emom 10 Jum... -
WOD 05.04.19
WEIGHTLIFTING EMOM 5 3 Hang Power Clean + 1 Push Press EMOM 5 3 Hang Power Clean + 1 Push Jerk *build up! CONDITIONI... -
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 30.03.19
STRENGTH: 5×5 Back Squat every 2 min @80% CONDITIONING: AMRAP 20 10-20-30-40-50… WallBall 9/6 kg 400 mt R... -
WOD 14.03.19
GYMNASTIC: EMOM 10 alt 15/20 GHD Sit up / ABMat Sit up 5/10 MU / 10-20 C2B STRENGTH: 10 min to build 3RM Power Snatc... -
WOD 12.03.19
STRENGTH 10 min working on H5 Front Squat (ground!) CONDITIONING 21-15-9 Row cal Front squat 40/30 kg into 15-12-9 B... -
WOD 28.02.19
STRENGTH: 10 min to fin H5 Thruster CONDITIONING AMRAP 5 3-6-9-12-15-ecc… Thruster 43/30 kg Pull up 2 min rest... -
WOD 23.02.19
OPEN 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 9/6 kg 19-cal. row VI ASPETTIAMO ... -
WOD 22.02.19
GYMNASTIC 10 min working on – pull up strict / ring row – pistol squat (pistol box – pistol banded... -
WOD 19.02.19
STRENGTH: every 902 x 8 round 6 Back Squat @70/80% of 1RM then 50 KB Push Press (25 side + must switch every 5 reps)... -
WOD 18.02.19
CROSSFIT CLASS Amrap 6 10 Hang Power Clean 60/40 kg 10 Box Jump 60/50 cm Amrap 6 10 Burpee over the bar 10 Sit Ups A... -
WOD 16.02.19
WEIGHTLIFTING EMOM 8 3 Power Clean + 1 Jerk @70% + of 1RM PC&J CONDITIONING Every 2 min (on the minute) x 8 rou... -
WOD 05.02.19
WEIGHTLIFTING 10 min working on Snatch pull + Hang Power Snatch + Snatch CONDITIONING “KARABEL” 10 round... -
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 18.01.19
AMRAP 5 10 Deadlift 100/70 kg 10 HSPU (bear crawl – push up hr) rest 2 min AMRAP 5 10 Power Clean 60/40 kg 10 ... -
WOD 16.01.19
CROSSFIT CLASS Gymnastic: EMOM 10 alt: 40″on-20″off Bar/Ring MU/Pull up Hollow to superman Conditioning ... -
WOD 05.12.19
TEAM OF 2 Running clock 30 min 2 Rounds 50 Cal row 50 Pull up into 2 rounds 50 WallBall 9/6 kg 50 Power Snatch 40/30... -
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 18.12.18
STRENGTH: 10 min to find 1rm Pause Back Squat (5″) rest 5 min CONDITIONING: 100 Back Squat 45/30 kg (ground) &... -
WOD 14.12.18
STRENGTH: EMOM 12 alt 5 Deadlift @80% of 1RM + 5 Tall box jump 30″ V_ups (knee tuck) CONDITIONING: “ELIS... -
WOD 06.12.18
CONDITIONING: AMRAP 6 12 Toes to bar (knee up) 6/side Hang C&J (DB 25/15 kg) rest 2 min EMOM 6 alt 40″ on... -
WOD 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 01.12.18
Amrap 10 5 Power Clean 70/50 kg (must be tng) 10 OHS/Front squat (must be unbroken) 15 Down&up rest 3 min Amrap... -
WOD 30.11.18
Gymnastic: Emom 12 alt (40″ on – 20″ off) L Sit on box Wall climb (handstand walk) Pistol squat (b... -
WOD 22.11.18
Gymnastic: 10 min working on Hollow to superman Pull up strict (Ring row) Conditioning: Amrap 3 10 Knee to elbow 20 ... -
WOD 20.11.18
Gymnastic: Working on Kipping HSPU then 5 min Amrap HSPU (Pike Push up) rest 5 min Amrap 15 30 DB Snatch alt 30/20 k... -
WOD 17.11.18
AMRAP 5 10 KB Swing 24/16 kg 10 Goblet squat 2 min rest EMOM 5 10 Shuttle run (1 shuttle = 10 mt) 2 min rest AMRAP 5... -
WOD 12.11.18
CROSSFIT CLASS EMOM 12 alt: 3 pos Snatch @70/80% 1rm / 40″ Plank Conditioning: “Open 13.1” Amrap 1... -
WOD 10.11.18
AMRAP 5 10 Deadlift 100/70 kg 10 Burpee lateral over the bar 3′ rest AMRAP 5 Cal row/Bike 3′ rest AMRAP ... -
WOD 06.11.18
WHIT A PARTNER ♥♥ Complete 200 Clean and jerk* on the 00:00 / 05:00 ⁄ 10:00 / 15:00 / 20:00 / 25:00 * increase loadi... -
WOD 02.11.18
AMRAP 7 14 Cal row 14 WallBall 9/6 kg 3 min rest AMRAP 7 7 Deadlift 14 HR Push up 3 min rest AMRAP 7 7 Burpee 7 side... -
WOD 31.10.18
CROSSFIT CLASS: 5 sets every 2 min of: 3 Front Squat @75%-85% 1RM 8/12 DB/KB Bent over row Conditioning: 21-15-9 Toe... -
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 23.10.18
STRENGTH: E2MOM for 5 rounds: 4 Back squat @75/85 %1RM 8/side DB/KB strict press CONDITIONING: AMARAP 5 10 DB Snatch... -
“OPEN DAY” – WOD 20.10.18
Amrap 5 5 MedBall Clean 9/6 kg 10 Push up HR →on box 15 Box Jump 60/50 cm rest 2′ Amrap 5′→(Pattern is 3... -
WOD 17.10.18
CROSSFIT CLASS: Gymnastic: Emom 10 alt: 30″ on – 30″ off Chin up – ring row Pistol squat ... -
WOD 11.10.18
Weightlifting: Emom 8 2 Jerk with 2″ pause in receiving pos (ground) 65%-85% Conditioning: Amrap 6 10 Power Cl... -
WOD 10.10.18
CROSSFIT CLASS: TEAM OF 2 20-18-16-14-12-10-8-6-4-2 Cal Row / Bike Down up *P1 20 Cal – P2 20 Down up *P2 20 C... -
WOD 04.10.18
Emom 10 alt: 30″ DU (UNDER) 30″ WallClimb Conditioning: Amrap 6 2-4-6-8…. Pistol squat (single leg... -
WOD 29.09.18
Weightlifting: Emom 8 of 3 pos Snatch (start @65%) Conditioning: 120 WallBall 9/6 kg *every break 4 Burpee box jump... -
WOD 28.09.18
Gymnastic: Emom 12 alt 30″ on – 30″ off Shoulder tap facing wall (hold) Squat to candle Hollow roc... -
WOD 19.09.18
CROSSFIT CLASS: Gymnastic: 10 min working on: Support working ring Swing Ring Side Plank Conditioning: 3 min ON R... -
WOD 13.09.18
Weightlifting: 10 min working on Heavy 3 Pos Snatch Conditioning: Emom 12 alt 5 Squat snatch 60/40 kg 10 Burpee box ... -
WOD 06.09.18
Gymnastic: 10′ working on Pull up strict (Ring row) / Hollow (rock) / (Ring) Push up Conditioning: Every 2 min... -
WOD 21.08.18
Weightlifting: 10 min to find 1 RM Power Clean&Jerk (scaled Emom 10 2-3 Power Clean&Jerk) Conditioning: 2 ... -
WOD 07.08.18
Gymnastic: 10 min working on: ring swing – hollow rock – superman rock Conditioning: Amrap 7 7 Power Sna... -
WOD 01.08.2018
CROSSFIT CLASS: Weightlifting: Every 90″ x 12 min (8 rounds) 2 Power Snatch + 1 Hang Squat Snatch + 1 OHS @70%... -
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 11.07.18
CROSSFIT CLASS: Skills: Amrap 10 rope climb in group of 4/5 pers then 6 Intervals of 60″ Amrap 8-15 Pull ups M... -
WOD 05.07.18
EMOM 10 alt 3 Push Press + 2 Push Jerk @70/90% of 1 RM Push Press 40″ Plank then Amrap 10 1 Power Clean &... -
WOD 28.06.18
WEIGHTLIFTING: 10 min working on 1 RM Snatch *scaled: Emom 10: 2 snatch METCON: 21-18-15-12-9-6-3 Burpee lateral OTB... -
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 21.06.18
EMOM 10 alt: 50 DU/30″ Under 15 Toes to bar rest 2 min EMOM 10 alt: row 18/14 cla 30″ mountain climbs Fi... -
WOD 20.06.18
CROSSFIT CLASS: 10 min 1 RM Clean&Jerk *scaled Emom 10: 1 clean@jerk 70%/80% Metcon: every 3 min x 5 rounds 1 He... -
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 15.06.18
“Nancy” 5 Rounds of: 400 mt run 15 OverHead Squat 43/30 kg Finisher: Amrap 5 Ring push ups... -
WOD 14.06.18
Strength: Every 2 min x 7 round: 9 Back squat 60/70% 1RM Metcon: 5 rounds of: 2 min Burpee box (tall) jump 1 min res... -
WOD 13.06.18
CROSSFIT CLASS: EMOM 10 alt 30″ on – 30″ off Pull up strict Mountain climb AMRAP 10: Karen (150 Wa... -
WOD 07.06.18
Weightlifting: Every 90″ x 8 rounds 1 Power snatch + 1 Hang snatch + 1 Snatch + 1 OHS Metcon: 21-15-9 Squat sn... -
WOD 01.06.18
Weightlifting: 10 min to find 1 RM Clean&Jerk (scaled EMOM 10 of Clean&Jerk) Metcon: 18-15-12-9-6-3 Front ... -
WOD 29.05.18
WEIGHTLIFTING: EMOM 8 of: Power Snatch + Snatch @70% of 1 RM Snatch METCON: Amrap 5 10 Power Snatch 43/30 kg 20 Jump... -
WOD 18.05.18
Strength: 6×4 Back squat (331) every 90″ @70% 1RM then Metcon: EMOM 10 alt 30-60 DU (40″ under) 30&... -
WOD 14.05.18
CROSSFIT CLASS: EMOM 12 alt 40″on – 20″off Chest to bar – Pull ups Hollow to superman DU the... -
WOD 10.05.18
Weightlifing: 10 min to find 3 RM Power Clean & Jerk then Amrap 6 SDHP 50/35 kg* *start with EMOM 6 Box jump ov... -
WOD 09.05.18
CROSSFIT CLASS: Emom 5: 5 Strict press @70/80% Emom 5: 5 Push Press @70/80% Emom 5: 5 Push Jerk @70/80% Metcon: Taba... -
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 13.04.18
EMOM 10 alt 7/10 Power Snatch touch and go 50/60% 40″ Mountain climb FOR TIME 30 Back squat 60/43 kg (ground) ... -
WOD 10.04.18
EMOM 10 alt 7/10 Power Clean & Jerk Touch and go (50/60%) 40″ Plank METCON AMRAP 5 8 HR Push up 8 Box jump... -
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... -
WOPD 05.04.18
Gymnastic: 21-15-9 Pull ups strict HSPU strict (scaled strict press db/kb) right into 9-15-21 BAR MU (scaled pull up... -
WOD 29.03.18
Gymnastic: For reps 5 unbroken sets of Bar MU / Pull ups Metcon: 21-15-9 DB Snatch 25/15 Burpees over DB *50 DU afte... -
WOD 24.03.18 “OPEN 18.5”
Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 ... -
WOD 22.03.18
Weightlifting: EMOM 8: 3 Power Clean & Jerk @70% then 12 down to 1 Pull ps (C2B) 1 up to 12 Heavy Russian Swing... -
WOD 20.03.18
Gymnastic: Amrap 5 Handstand push ups rest 3′ Amra 5 Chest to bar Metcon: Emom 10 alt: 18/14 Cal Row 40″... -
WOD 16.03.18
Gymnastic:. EMOM 16 alt 30″ Hold Dip Support 30″ L Sit 30″ Hold Dip Bottom 30″ Mountain Clim... -
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 28.02.18
CROSSFIT CLASS: Double Tabata alt: HSPU/HS Hold Air Squat/Pistol squat Metcon: 100 Deadlift (bodyweigth) every time ... -
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 21.02.18
CROSSFIT CLASS: Emom 10 65% Clean 1 Power Clean + 1 Hang squat clean Metcon: 21-15-9 Hang squat clean 50/35 kg Burpe... -
PARTNER WOD 20.02.18
PARTNER WOD 300 WallBall* 9/6 kg every 30 rep 10 Pull ups per person *partition as needed... -
WOD 13.02.18
Weightlifting: 0-10 min 1 RM Clean and Jerk 10-15 min Amrap 5 Squat clean and jerk 75/50 kg Finisher: Tabata T2B (sc... -
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 01.02.18
Strength: EMOM 10 alt: 3 Hang Power Snatch (AHAFA) 9 OHS Metcon: 4 RFT: 8 Deadlit 120/80 kg 16 WallBall 9/6 kg... -
WOD 24.01.18
CROSSFIT CLASS: 15 min to build an heavy Power Snatch then 1 upto 8 Power Snatch 60/43 kg 4 MU after each set *scale... -
WOD 23.01.18
Strength: 10 min to find 1 RM Thruster Metcon: Amrap 6 9 Thruster 43/30 kg 35 DU rest 3′ Amrap 6 9 Power Snatc... -
WOD 19.01.18
Weightlifting: Working on slit jerk Every 90″ x 12 min (8 rounds): 3 Front Squat + 1 Split Jrk @70%-80% 1RM C&... -
WOD 11.10.18
– Strength/Weightlifting 15 min working on heavy Complex: 2 Power Clean + 2 Front Squat + 2 Jerk – Metco... -
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 28.12.17
Gymnastic: 10 min working on 10 Hollow rock 5 Strict chin up 10 Ring dips Metcon: 30 HSPU 10 Turkish get up alt 24/1... -
WOD 27.12.17
Strength/WL: 15 min working on 2 RM Squat snatch *Scaled EMOM 15 (light load) Metcon: 40-30-20 OHS 45/30 kg T2b... -
WOD 16.10.17
EMOM 10 alt 3 Power Snatch 65% 1RM 3 Balance Snatch TEAM OF 2: 5 Rounds of: P1.: 20 DB Snatch alt P2.: Max T2B (must... -
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 13.12.17
CROSSFIT CLASS: WEIGHTLIFTING: 8-6-4-2 (load increase) 1 Power Snatch 1 Hang Squat Snatch 1 OHS *35-45-60-70 kg / 20... -
WOD 06.12.17 “HAPPY B DAY DAVIDEEEE”
CROSSFIT – Double Tabata: Mountain climb Medball clean 9/6 kg – 100 Back squat 60/45 kg *every 2′ ... -
WOD 04.12.17
CROSFIT Weightlifting: 15 min working on 2 RM C&J Metcon: 21-15-9 unbbroken* Front squat 80/60 kg American swin... -
WOD 30.11.17
Weightlifting: 15 min to work on snatch complex: 1 High Pull + 1 Muscle Snatch + 1 Snatch Balance + 1 Hang Snatch + ... -
WOD 20.11.17
CROSSFIT Strength: Back squat 3 3 3 3 3 3″ in bottom 70% 1Rm every 90″ Metcon: Amrap 4 Russian Swing 32/... -
WOD 17.11.17
Strength/Weightlifting: Emom 8′ 1 Push Jerk + 1 Split Jerk Metcon: 21-15-9 Power Clean 60/40 kg Jumping Lunges... -
WOD 16.11.17
Skill Emom 10 Odd: 8-14 Alternating Pistol Even: 10 Hollow Rocks+10 V-Ups Metcon: 21-18-15-12-9-6-3 Hang Power Snatc... -
WOD 14.11.17
-Weightlifting: Squat Clean 5×2 -Gymnastic: EMOM 8 8 Handstand Pushup Handstand Hold 30″ -Tabata (20″ on/10″ o... -
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 26.10.17
Team of 2: A) Amrap 20′ of: Person 1: 10 Push Press 50/35 kg 10 Alternating Overhead Lunges 50/35 kg Person 2:... -
WOD 19.10.17
“STRENGTH DAY”: Every 2′ for 6 round: 6 Back Squat 2″ in bottom position 6/8 HSPU Strict (Pi... -
WOD 17.10.17
WEIGHTLIFTING: EMOM 3 position Snatch (floor, knee, mid thigh) MAX 70% 1 RM METCON 5-10-15-20-25-30 Burpees 5 UB Han... -
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 28.09.17
AMRAP 8 Power Snatch 60/43 kg Burpees rest 3′ AMRAP 7 Snatch 60/43 kg Burpee Over the Bar rest 3′ AMRAP ... -
WOD 25.09.17
-CrossFit Class Strength Power Clean 3RM in 10′ 1 set ME @70% AMRAP 12 12 SDHP 50/35 kg 12 HR Push Ups Accesso... -
WOD 15.09.17
Weightlifting: Emom 7 Snatch Lift Off Snatch Pull Snatch Metcon 6 Rounds 2 On : 1 Off Odd- AMRAP 10 Dip Ring 15 Wall... -
WOD 07.09.17
WL: EMOM 3 of 4 Power Snatch Emom 3 of 3 OHS Emom 3 of 2 Snatch squat * sempre con 3″ di pausa (dal 75% al 90%... -
WOD 04.09.17
Clean and Jerk EMOM 10 1+1- start at 70% EMOM 16 alternating A) 10 Burpees B) 3 Power Clean 80/50 kg 3 Front Squat 3... -
WOD 29.08.17
Strength/Weightlifting EMOM 3 Power clean + Front Squat + Push Press 70% EMOM 3 Power Clean + Front Squat + Jerk 80%... -
WOD 22.08.17
Buy in / warm up: 3 Round (max 8 min) 12 Single arm KB Overhead Reverse Lunge (6 reps/arms) 12 Box step up 10 mt sle... -
WOD 08.08.17
4 round each 2′ 3 Wall Walking 30″ Cal row le CrossFit Games (workout 10) 10 rounds: 9 thrusters 60/40 k... -
WOD 07.08.17
Endurance Test: Run 1 mile CrossFit Games 2017 (workout 3) AMANDA .45 13-11-9-7-5 reps for time of: Muscle-ups Squat... -
WOD 29.07.17
EMOM 10 alt A) 25 Medball clean B) 50 Double Unders 21-15-9 Hang Squat Clean 60/40 kg KBS 32/24 kg *EMOM 5 burpees*... -
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 18.07.17
Amrap 5 Burpees target 10-15 cm rest 1′ Amrap 5 7 DL 70/45 kg 7 Box Jump 60/50 cm rest 1′ Amrap 5 MU Str... -
WOD 13.07.17
Emom 7 4 Snatch 70% touch and go (fast!) Amrap 7 7 Deadlift 70/50 kg 7 Hspu rest 5′ Amrap 7 7 Cal Row 7 Med Ba... -
WOD 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 15.06.17
“Elizabeth” 21-15-9 Clean 60/ 43 kg / Dip Ring rest 5′ WOD For time 100 – 80 – 60 – 40 ̵... -
WOD 14.06.17
Working on position(hollow/superman) MU Bar (skills) AMRAP 8 8 Thruster 60/43 kg 12 pull ups 14 kb swing ( 24/16 kg)... -
WOD 13.06.17
Strength: Squat Clean + 1 Jerk 1 Rep max in 12′ WOD 3 Round for time 25 Overhead squats 50/35 kg 25 T2b... -
WOD 08.06.17
Strength gymnastics: Emom 10 alt 3 Ring MU (3 pull up + 3 dip) 20 Pistol Squat Metcon: 100 Burpee Pull Ups EMOM 3 Fr... -
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 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 13.05.17
Strength: Deadlift 3-3-3-3-3-3-3 every 90″ 85-90% 1rm 6 Round for time 25 Wall Ball 9/6 kg 10 Deadlift 90/70 k... -
WOD 05.05.17
METCON: ( each mini-wod scores separately ) AMRAP 7 7 Deadlifts 100/70 kg 14 Burpees rest 3′ AMRAP 7 14 Snatch... -
WOD 28.04.17
5 Round every 2′ 8 Push Press 75% 1RM 16 T2B Metcon: 21-18-15-12-9-6-3 Hang Power Snatch 43/30 kg every round ... -
WOD 20.04.17
Gymnastic: EMOM 10 Odd: 30″ Bar Mu Even: 30″ Front Plank Hold METCON: AMRAP 8 (Group 1) 15 Wallballs 9/6... -
WOD 11.04.17
– Strength Gymnastic: Emom 3: 3 Bar Mu Emom 3: 6 C2B Emom 3: 9 Pull up * RX il lavoro è strict! – Metcon... -
WOD 27.03.17
CrossFit Class -Strength: Every 2′ for 10′ 3 Back Squat 85% 1RM 3 Handstand wall walk -Conditioning: EMO... -
WOD 20.03.17
CrossFit Class – Emom 8 2 Squat Snatch 80% 1RM rest 4′ -Open Games 14.1 AMRAP 10 of: 30 double unders 15... -
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 13.03.17
Crossfit Class: -Strength Gymnastic: 6 Round every 90″ of 10 Pull up strict (opzioni elastico o scala i numeri... -
WOD 02.03.17
Tabata Front Squats 43/30 kg 8 rounds, 20 seconds on, 10 seconds off: Emom 10 15/10 K2E “Elizabeth” Clea... -
WOD 28.02.17
Strength: Find a 1RM of: Muscle Snatch Power Snatch Full Snatch “Deadlift and Wall-Ball” For Time: 12 De... -
WOD 27.02.17
CrossFit Class A)1 min max cal row TEST Rest 5 min B) 10 min to find 2 rep max cluster Rest 5 min Then: Use 50/60% o... -
WOD 11.02.17
Strength: Front Squat 5-5-5-5-5 80% 1Rm every 90″ Bar Muscle up 3-3-3-3-3 (Banded Muscle up) For Time: 30 Knee... -
WOD 10.02.17
Crossfit Class AMRAP 17 50 wb (9/6kg) 30 snatch (35/25kg) 40 wb 30 snatch (60/40kg) 30 wb 30 snatch (75/50kg) 20 wb ... -
WOD 09.02.17
Bear Complex 7-7-7-7-7 Do not let go of the bar. If you do, you must restart the round. For time: Deadlifts 100/70 k... -
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 06.02.17
CrossFit Class 10 min to find 3 reps max tng power clean AMRAP 5: 3-6-9-12-15….etc. Power clean & jerk (4... -
WOD 02.02.17
Strength: OHS 5X3 80% 1Rm every 90″ 6 Rounds Alternating A & B 2 Min On: 2 Min Off A) 10 STOH 60/40 kg 10... -
WOD 26.01.17
EMOM 12 alt: 8 deadlift (@ 70%) 40″ handstand hold 10 EMOM alt: (20″ on 40″ off) Burpees over the ... -
WOD 21.01.17
For time 21-15-9 power clean(45/30 kg) 30-20-10 k2e Rest 3 21-15-9 s2o(45/30 kg) 30-20-10 jumping lunges Rest 3 21-1... -
WOD 11.01.17
Gymnastic Handstand Complex: EMOM 12 Even: 30″ HS Hold + ME HSPU (Scale Plank+Push Ups) Odd: rest Metcon ̶... -
WOD 01.12.16
Strength Every 1 min for 10 mins, alternating between: L Sit Hold (Parallette/Rings) 30″ 8 Hang Power Snatch 6... -
WOD 25.11.16
CrossFit Class 4 rds: Every 90″ : 3 strict press+6 push press+30 mountain climbs Amrap 5 : 10 hang snatch (35/... -
WOD 19.11.16
Team of 2 Amrap 8 40 Wall ball 9/6 kg 60 American Swing 32/24 kg rest 2′ Amrap 8 20 Thruster 50/35 kg 40 T2b r... -
WOD 16.11.16
CrossFit Class “THREE WISE MAN” “Jeremy” Amrap 4 of: 5 hang squat snatch (60/45 kg)(45/30sca... -
WOD 07.11.16
CrossFit Class EMOM 10 : 3 pos snatch @70%1rm Then: 300 heavy russian swing 5 burpees 10 air squats for each drop Cr... -
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 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 15.10.16
Running clock 0-10 Min 21-15-9 Strict HSPU (options: hspu kipping – DB strict press) Strict Pull-ups (options:... -
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 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 04.10.16
Strength EMOM 2 alt Back Squat 5@75% – 4@80% – 3@85% – 4@80% 5@75% HSPU Strict (scaled Pike Push U... -
WOD 27.09.16
Strength Emom 10 3 Squat Clean and 1 Jerk 70% 1RM Metcon 20-18-16-14-12-10-8-6-4-2 Wall balls 9/6 kg 2-4-6-8-10-12-1... -
WOD 21.09.16
EMOM 10 ALT: 7 back squat @70% 1rm 30″ hollow (rock) Then: 27-21-15-9* Wb (9/6 kg) Clean & jerk (43/30 kg... -
WOD 14.09.16
Not for time: 4 rds: 10 squat to candle 20" L sit 10 jumping lunges Max handstand hold Then: AMRAP 8 8 power snatch ... -
WOD 08.09.16
AMRAP 10 3-6-9-12-15-18-… Hang Squat Clean 45/30 kg American Swing 32/24 kg 3 Min Rest AMRAP 10 3-6-9-12-15-18-… Cal... -
WOD 05.09.16
Emom 10 alt : 8 front squat @70% 1 rm (from the ground) 40″ handstand hold Then:* 27-21-15-9 Wb (9/6 kg) Power... -
WOD 31.08.16
Amrap 10: 2 Push Press 60/40 kg 2 Pistols 4 Push Press 60/40 kg 4 Pistols 6 Push Press 60/40 kg 6 Pistols 8 Push Pre... -
WOD 30.08.16
Weightlifting Cluster 1×30 @70% 1RM Eseguire 4×5 tng e 10 rep singole As Fast As Possible. Metcon 7 rounds... -
WOD 26.08.16
A1:Power snatch 50%1 rm-1 per max repetitions in 30 sec Rest A2:Box jumps-1 per max repetitions in 30 sec Rest A3:Th... -
WOD 23.08.16
Team of 2:(i go you go) 2 rds of: 20 squat clean (90/70 kg) 50 du (1 min under ) each! 20 squat clean & jerk (8... -
WOD 22.08.16 “Happy B Day Erika”
WOD “Happy B Day Erika” 35 Snatch (53-35 kg) rest 3′ 35 Clean and Jerk (53-35 kg) *each stop 8 Lat... -
WOD 29.07.16
7’AMRAP : 10 cal row 5 burpees over the row Rest 3′ 7′ AMRAP: 10 power snatch (35/20 kg) 10 k2e Re... -
WOD 26.07.16 “Happy B Day Lorenzo”
Work Capacity 16.5 Complete 21-18-15-12-9-6-3 reps for time of: -Thrusters 43/30 kg -Burpees Cap Time 20′ rest... -
WOD 19.07.16
A. EMOM 14: odd mins: 30″ Ring Dip even mins: 8 Front squats (max load) B. Amrap 12: 3 hang power snatches 60/... -
WOD 29.06.16
EMOM 12 alt(40″ on 20″off): handstand hold hollow (rock) Wall squat 3 rds for time:* 800 mt run 40 hang ... -
WOD 21.06.16
Emom 10 alt 10 Strict Press Max Effort 12 V-up Wod 150 Wall ball every break 10 Pull up time cap 20′... -
WOD 17.06.16
Strength: 10 min to find 3 reps max squat cleans Then: 10-9-8-7-6-5-4-3-2-1 Thruster (43/30 kg) 1-2-3-4-5-6-7-8-9-10... -
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 08.06.16
CrossFit Class HAPPY B Sara!! EMOM 26’* alt: 8 burpee box jumps (60/50 cm) 6 medball clean to wallball (9/6 kg... -
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 03.06.16
12 EMOM alt: 7 back squats (65%) 50 DU (scaled 40″ under) Then: AMRAP 12′ 7 power snatches (45/30kg) 14 ... -
WOD 30.05.16
CrossFit Class EMOM 15′ alt -Kipping complex (5 pullups+5 toes to bar) scaled numbers/jumping pullups -30̸... -
WOD 18.05.16
CrossFit Class Tabata box jumps Right into 100 clean & jerk (70/50 kg) Every 10 reps do 10 pistol squats *Time ... -
WOD 17.05.16
Weightlifting Emom 10 of 1 Deadlift Snatch -1 Snatch High Pull-1 Hang Squat Snatch-1 Snatch (70% 1RM) Regional 2016 ... -
WOD 16.05.16
CrossFit Class EMOM alt 8′ : 15 V ups (knee tucks) 5 push press (@70%) EMOM 16′ Even minutes burpees for... -
WOD 12.05.16
“Grace” 30 Clean and Jerk 60/43 kg rest 5′ “Fran” 21-15-9 Thruster 43/30 kg Pull up Fi... -
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 29.03.16
CrossFit Open Games – 16.5 21-18-15-12-9-6-3 reps, for time of: Thruster, 43/30 kg (scaled 30/20 kg) Bar Facin... -
WOD 23.03.16
CrossFit Class EMOM 8′ Hang squat clean+squat clean+push jerk (70% 1rm squat clean) Then: 5 rds 10 push press(... -
WOD 21.03.16
CrossFit Class 4 hang power snatch OTM for 8 min 21-18-15-12-9-6-3 Burpees box jump Ohs (60/45 kg) *with 100 mt run ... -
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 15.03.16
Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 35/25 kg – (... -
WOD 01.03.16
Strength: EMOM 6 – 30″ ME HSPU (Scaled 5 Push Press 70%) Complete 5 rounds for max reps of: -30″ m... -
WOD 22.02.16
CrossFit Wod: EMOM 10′ alt: 40″ hollow (rock) 12 medball clean (9/6 kg) 10 rds for time: 3 clean&je... -
WOD 12.02.16
Weightlifting Emom 10′ : 3 pos snatch (70%) 5 rds: 10 push press(70/40 kg) 20 medball clean (9/6 kg) Finisher:... -
WOD 02.02.16
EMOM 16 Gymnastic – 10 Dip Ring Strict (Scaled with Kipping, banded) – 10 Pistol Squat (Scaled Rolling) ... -
Wod 010216
CrossFit Wod: Strength: Front squat:12*2 (:30″) Sdhp: 12*2 (:30″) Then: For time: 60 thrusters (45/30 kg... -
WOD 28.01.16
Emom 10 alt 10 Pull up 30 DU rest 5′ For time 15-12-9-6-3 Power Snatch 45-30 kg each round 15 American Swing 2... -
WOD 21.01.16
EMOM 10 Strength 3 Deadlift 60% 1RM increase weight METCON Amrap 12 1 Min. of Pistol Squat 1 Min. of Deadlift 80/50 ... -
WOD 08.01.16
Strenght: Back squat every minute for 12' 5 reps (70%max) Then: 4 rds: 12 power clean (60/35 kg) 21 wb Finisher: 50 ... -
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 04.12.15 CFTN Gymnastic
Per il mese di dicembre, in attesa del nostro nuovo box. Posterò sempre un Wod a portata di mano. 5 rounds for time:... -
WOD 03.12.15 CFTN Gymnastic
Per il mese di dicembre, in attesa del nostro nuovo box. Posterò sempre un Wod a portata di mano. WOD 10 rounds 50 j... -
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 09.11.15 CFTN
Strength EMOM 10 – Team 2 5 Front Squat (3 sec pause) Max Load 5 Push Press Max Load MetCon – (Cap time ... -
TEAM WOD 17.10.15 CFTN
Team Wod In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for... -
WOD 12.10.15 CFTN
Fall Series – Test Wod 1 Amrap 7 – Total reps Me Touch & Go Snatch 50/30 kg 6 Burpees HR (lateral b... -
WOD 05.10.15 CFTN
Gymnastics Strength: Complete as many reps as possible in 10 minutes of HSPU (Scaled Pike Push or Push up) Complete ... -
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 30.09.15 CFTN
Gymnastic Midline EMOM: 10 Odd: 20″Hollow Hold + 40″Push-up Even: Rest Metcon 4 RFT 10 Unbroken Hang Squ... -
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 25.09.15 CFTN
Amrap 10 “Cindy” 5 Pull-ups 10 Push-ups 15 Squats rest 5′ For time 100 Shoulder to Overhead 50/30 ... -
WOD 21.09.15 CFTN
Strength: 5 5 5 3 3 3 Balance Snatch WOD: 400m Run Then… 10 Rds 10 Hang Snatch 45/30 kg 10 Burpees over Barbel... -
WOD 16.09.15 CFTN
WOD A) Tabata Toes to Bar 5 x 30 sec work/30 sec rest B) Every 1 min for 20 mins, alternating between: 15/12 cal Row... -
WOD 12.11.15 CFTN
WOD Amrap 25 teams of 2 P1: 400 mt run P2: 5 ground to overhead (60/45 kg) 1 partner always running... -
WOD 11.09.15 CFTN
Strength: Death By Thruster With a continuously running clock perform: 1 Thruster, 60 kg in the first 1 min, 2 Thrus... -
WOD 31.08.15 CFTN
Strength Split Jerk 3 3 3 3 3 3 3 75/80 % 1 RM Rest 1′ Wod 21-15-9: Thrusters 50/35 kg Muscle Ups (Scaled 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 17.08.15 CFTN
Warm up and mobility Weighlifting 4 Round of Snatch Complex (7 Power Snatch – 7 Balance snatch – 7 OHS) ... -
WOD 05.08.15 CFTN
Warm up/mobility Strength: Hang Snatch Squat 3 Rep max Push Press 3 Rep max WOD 3 Round for time 25 overhead squats ... -
WOD 31.07.15 CFTN
Warm up and mobility Strength Clean & Jerk 3 3 3 3 reps at 70%-80% of 1RM Power Clean + Front Squat + Jerk 3 of... -
WOD 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 18.07.15 CFTN
Warm up/Mobility Wod Part. A Emom 12′ odd: 10deadlift 60/45kg and 5 lateral burpess even: 3/5 hspu Wod Part. B... -
WOD 08.07.15 CFTN
Warm up/mobility Strength Every 2 mins for 12 mins: 5 Pull-ups strict 5 Toes-to-bars strict 1 Clean & Jerk, 85%... -
WOD 07.07.15 CFTN
Warm up/mobility 10′ working on med ball clean/clean Strength: 10 min otm 2 Power clean + 1 clean METCON 4 rds... -
WOD 22.06.15 CFTN
Warm up/Mobility EMOM 10 Gymnastic 6 Pistol (each leg) 3 T2b + 3 L Sit Pull ups EMOM 20 minutes 1) 20 Thruster + 1 B... -
WOD 18.06.15 CFTN
Warm up/Mobility Working on hspu starting position EMOM 12 gymnastic alt 30″ on 30″ off -first movement ... -
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 09.06.15 CFTN
Warm up/mobility Strength 6 min Emom 1 snatch pull 1 pwr snatch 1 OHS 70-75% 5 rounds: 15 wall ball 15 power clean (... -
WOD 27.05.15 CFTN
Mobility/Warm up EMOM 8 Strength 3 Hang Squat Snatch EMOM 8 Strength 3 Hang Squat Clean and 1 Jerk Conditioning 12 m... -
WOD 23.05.15 CFTN
Warm up/mobility 27-21-15-9 OHS 50/35kg Pull up Rest 5 min 9-15-21-27 burpees power clean 50/35 kg Relax... -
WOD 20.05.15 CFTN
Strength Back Squat (Test for 1 Rep Max) Core 8 rounds of: 20 sec AbMat Sit-ups 10 sec Plank on Elbows Conditioning ... -
WOD 05.05.15 CFTN
Warm up/mobility Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power ... -
WOD 24.04.15 CFTN
Strength Thruster/Ring Strict MU 3/1 – 3/1 – 3/1 – 3/1 – 3/1 Rest 1′ between sets. Met... -
WOD 21.04.15 CFTN
Warm up/mobility STRENGTH Five sets of: Hang Snatch x 1.1.1 @ 70% (rest 5-7 seconds between single) Rest 90 seconds ... -
WOD 17.04.15 CFTN
Strength: Shoulder Press 1-1-1-1-1, using heaviest weight per set Push Press 3-3-3-3-3, using heaviest weight per se... -
WOD 14.04.15 CFTN
Warm up/mobility Burgener Warm up Emom 8′ 1 power snatch + 1 hang snatch + 1 ohs “Ship” 9 rounds f... -
WOD 04.04.15 CFTN
Strength ALT EMOM 16 : 5 Front squat (3 sec pause button up) and 10 Burpees Metcon: Adriatic Throwdown 2015 1° Wod: ... -
WOD 02.04.15 CFTN
Warm up/mobility Part 1: Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use... -
WOD 30.03.15 CFTN
Part. 1: CrossFit Games Open Event 15.5 For Time: 27 Calorie Row 27 Thrusters (Rx 45/30 kg) (Scaled 30/20 kg) 21 Cal... -
WOD 26.03.15 CFTN
Warm up/mobility Working on kipping hspu Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand... -
WOD 23.03.15 CFTN
Working on Wod (surprise…) Open Games Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handst... -
WOD 20.03.15 CFTN
Part A: 10 Min Ladder (reps for each exercise: 3, 6, 9, 12, 15, …) Toes to bar Overhead squat 45-30 kg 3 min rest i... -
WOD 14.03.15 CFTN
Warm up/mobility AMRAP 10' team of 2 4 hang power snatch 4 burpees Rest 5' AMRAP 20' (team of 2) 5 push ups 6 toes t... -
WOD 13.03.15 CFTN
Barbell complex: EMOM 7 of 1 Power Clean – 1 Thruster – 1 Front Squat – 1 Split Jerk Metcon For ti... -
WOD 12.03.15 CFTN
Warm up/mobility Working on WOD then: CrossFit Games Open WOD 15.2 Every 3 minutes for as long as possible complete:... -
WOD 11.03.15 CFTN
Burgener warm up WEIGHTLIFTING EMOM 7 1 High Hang Snatch – 1 Hang Snatch – 1 Snatch (Floor) METCON AMRAP... -
WOD O9.03.15 CFTN
Workink on WOD CrossFit Games Open 14.2 / 15.2 As many reps as possible in 3 mins of: 2 rounds of: 10 Overhead Squat... -
WOD 06.03.15 CFTN
Warm up Working on EMOM 1 1. EMOM 10 Odd: 6 PC 50/35 + 20 Double unders Even: 6 C2B + 6 Wall ball Working on EMOM 2 ... -
WOD 04.04.15 CFTN
Gymnastics Strength EMOM 12 odd 5 HSPU – 4 Pistol even 5 Pull ups – 4 Pistol Partner WOD 3 Minutes: Row ... -
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 23.02.15 CFTN
Strength 7 Round of Barbell Complex: 3 Power clean 2 Front Squat 1 Push Jerk WOD 50 Burpees pull ups for time Every ... -
WOD 20.02.15 CFTN
WOD: Team of 2 AMRAP 15 200M Run Hang Clean Squat 60/35 One athlete will run the 200m Run while the other athlete is... -
WOD 19.02.15 CFTN
Warm up/mobility EMOM 6' complex snatch(barbell) 12' to find heavy single hang snatch 10' amrap 3 clean&jerk(45/... -
WOD 17.02.15 CFTN
"Zio Dega" Warm up/mobility Working on kipping pull ups 3 RFT: 5 squat clean (80/43kg) 10 chest to bar pull ups 20 d... -
WOD 16.02.15 CFTN
Strength: 5×3 Snatch – 3×5 Front Squat – 3×5 Shoulder Press CrossFit Games Open 14.5 ... -
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 04.02.15 CFTN
Warm up Strength EMOM5 Snatch 2+1 (2Hang Squat Snatch+1Squat Snatch) EMOM5 Clean and Jerk 2+2 (1Hang Squat Clean+1S... -
WOD 02.02.15 CFTN
Warm up Strength: 8 mins to find max deadlift WOD 1: AMRAP 7 3-6-9-12 etc Power Cleans 60/50-35/25 Bar Over Burpees ... -
WOD 30.01.15 CFTN
Warm up – Mobility Skills: KB Snatch Strength: 100 Kettlebell Snatch (Cap time 10′) WOD: 10 Round of: 1&... -
WOD 22.01.15 CFTN
Warm up/mobility 10' kipping hspu progression Then: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps for time of: Hang squat... -
WOD 17.01.15 CFTN
Warm up/mobility 12 ' emom: 10 med ball clean 20 med ball split lunges 10 burpees WOD 1 AMRAP 5' 5 front squat (100/...
