Ordina Per: Direzione:

  • 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 25.02.2020

    CROSSFIT CLASS WHEIGHTLIFTING EMOM 12 of: Power clean+push press+push jerk Build up from 70% of 1rm push press CONDI...

  • WOD 18.02.2020

    CROSSFIT CLASS: WEIGHTLIFTING 10 min on heavy 2 squat clean +1 jerk CONDITIONING Amrap 20 1 round “Cindy” 1 squat cl...

  • WOD 13.02.2020

    Every 90”*8 sets: 1 hang power snatch 1 ohs 1 hang squat snatch Build up! Then: Amrap 15: 60 du/60 under+10 tucks 20...

  • WOD 04.02.2020

    CROSSFIT CLASS EMOM 10 alt: 8/10 seated press(db/kb) 40” handstand hold wall facing CONDITIONING: Amrap 3-rest 1 *4 ...

  • WOD 28.01.2020

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 snatch(squat) CONDITIONING “Open 16.3” 7 amrap 10 power snatch(35/...

  • WOD 21.01.2020

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

  • WOD 14.01.2020

    CROSSFIT CLASS TEAM OF 2 25 min running clock: P1 750 mt row/ski/1,5k bike P2: Amrap of 10 db snatch alt 20 sit ups ...

  • 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 17.12.19

    CROSSFIT CLASS STRENGTH: 10 min on H3 Thruster (ground) then EMOM 12 alt – 5 Deadlift 85/60 kg + 10 Push up + ...

  • WOD 10.12.19

    CROSSFIT CLASS: EMOM 12 alt 30″on – 30″off HSPU (Push press DB/KB) C2B (Pull up) CONDITIONING 30-2...

  • WOD 03.12.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min build to an HEAVY Power Snatch + Hang Squat Snatch + Squat Snatch CONDITIONING 3...

  • WOD 26.11.19

    CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 40″ on – 20″ off WallClimb (no push up) Squat candle CONDITI...

  • WOD 19.11.19

    CROSSFIT CLASS TEAM OF 2 AMRAP 12 “YGIG” 30 Mountain Climber 10 American Swing 32/24 kg 5 C2B rest 3 min...

  • WOD 12.11.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 Squat Clean & Jerk CONDITIONING “BEAR COMPLEX” Co...

  • WOD 05.11.19

    CROSSFIT CLASS 5 Rounds: 1 min Cal 1 min DB Box Step up alt 25/15 kg 1 min Toes to bar 1 min Burpee 1 min rest WEIGH...

  • WOD 29.10.19

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

  • 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 15.10.19

    CROSSFIT CLASS 10 min working on – DU – Handstand walk complex CONDITIONING 10_1 Burpee box jump 60/50 c...

  • WOD 09.10.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on Heavy Complex Power Snatch + Hang Squat Snatch + Squat Snatch CONDITI...

  • WOD 02.10.19

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

  • WOD 18.09.19

    CROSSFIT CLASS WEIGHTLIFTING Every 90″ x 8 rounds (start@70% 1RM C&J) Power Clean + Hang Squat Clean + Fr...

  • WOD 11.09.19

    CROSSFIT CLASS EMOM 10 alt 10-15 horizontal ring row (Scaled 40″) 5-10 Strict Press db/kb CONDITIONING 42-30-1...

  • 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 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 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 31.07.19

    CROSSFIT CLASS: WEIGHTLIFTING 10 min on H3 position Clean (squat) CONDITIONING 100 DU – (90″ Under + 10 ...

  • 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 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 10.09.19

    CROSSFIT CLASS TEAM OF 2 AMRAP 12 (YGIG) 9/6 Cal 6 Burpee over the Rower (Bar) 3 Power C&J rest 3 min AMRAP 12 ...

  • WOD 03.07.19

    CROSSFIT CLASS: A1 – A2 – A3 – A4 A1)AMRAP 4 6 Burpees 6 American Swing 30/24 kg rest 2 min A2) AM...

  • WOD 19.06.19

    CROSSFIT CLASS: WEIGHTLIFTING 10 min working on Heavy 2 pos Power Snatch CONDITIONING 30-20-10 Power Snatch 43/30 kg...

  • WOD 12.06.19

    CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 30″ On – 30″ Off Hollow to superman to hollow Handstand Shou...

  • 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 29.05.19

    CROSSFIT CLASS: WEIGHTLIFTING 10 min on (Heavy) 3 Power Clean&Jerk (tng) CONDITIONING 18-15-12-9-6-3 Power Clea...

  • WOD 22.05.19

    CROSSFIT CLASS STRENGTH EMOM 10 alt 6/8 DB/KB Strict Press 40″ Hollow to superman to hollow CONDITIONING 5 Rou...

  • 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...

  • WOD 08.05.19

    CROSSFIT CLASS GYMNASTIC EMOM 12 alt 40″on – 20″ off Handstand Hold / Hollow Hold Side Plank / 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 17.04.19

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

  • WOD 10.04.19

    CROSSFIT CLASS: 10 min working on Heavy 1 Power Snatch + 2 Hang Snatch + 3 OHS then 5 Rounds 25 DU (30″ Under)...

  • 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 03.04.19

    CROSSFIT CLASS GYMNASTIC: AMRAP 5 Handstand Walk (Hold – Taps) rest 2 min AMAP 5 Hollow to superman then CONDI...

  • WOD 27.03.19

    CROSSFIT CLASS TEAM OF 3 AMRAP 7 of A+B+C rest 1 min btw Amrap A) P1 Row 250 mt P2 ABMat SitUps P3 Push up HR B) P1 ...

  • 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 13.03.19

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

  • WOD 11.03.19

    CROSSFIT CLASS: GYMNASTIC: EMOM 8 alt 40″ on – 20″ off Chin up strict (ring row) Bear crawl CONDIT...

  • WOD 06.03.19

    CROSSFIT CLASS Team of 2 Partner A Row 1000 mt Partner B Amrap of: 4 Toes to bar 8 Hang Clean&Jerk 4+4 (DB 22,5...

  • WOD 13.02.19

    CROSSFIT CLASS EMOM 12 alt 40″on-20″off Handstand Taps (hold) Chin Hold Hollow rock (hold) CONDITIONING ...

  • 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 30.01.19

    CROSSFIT CLASS: TEAM OF 2 30 Syncro burpee into AMRAP 15 9 Bar MU (18 Pull up) 12 Power Clean&Jerk 43/30 kg 15 ...

  • 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 16.01.19

    CROSSFIT CLASS Gymnastic: EMOM 10 alt: 40″on-20″off Bar/Ring MU/Pull up Hollow to superman Conditioning ...

  • WOD 09.01.19

    CROSSFIT CLASS STRENGTH 10 min working on H5 Front Squat CONDITIONING 20-18-16-14-12-10-8-6-4-2* Toes to bar Single ...

  • WOD 02.01.19

    CROSSFIT CLASS EMOM 12 alt (40″on – 40″off) Ring row WallClimb (no push up) Goblet lateral lunges ...

  • WOD 19.12.18

    CROSSFIT CLASS: 10 min working on HEAVY COMPLEX Power Snatch + Hang Squat snatch + Squat Snatch + OHS *scaled is no ...

  • 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 05.12.18

    CROSSFIT CLASS: Strength: Every 90″ x 8 rounds 3 Front squat + 1 Split jerk start @70% of 1 rm Jerk and build ...

  • WOD 28.11.18

    CROSSFIT CLASS Gymnastic: Emom 10 alt of: 5/10 Bar MU (Box-Pull up-strict) 10/20 Hollow rock (hold 40″) Condit...

  • WOD 21.11.18

    CROSSFIT CLASS Strength: A)8 min to find 1 RM Front squat 2 min rest Emom 10 alt 8 Back squat @60% of A) 4 Front squ...

  • 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 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 24.10.18

    CROSSFIT CLASS: EMOM 21: 40″ on – 20″ off 1. Row for calories 2. American Swings 32/24 kg 3. Burpe...

  • WOD 17.10.18

    CROSSFIT CLASS: Gymnastic: Emom 10 alt: 30″ on – 30″ off Chin up – ring row Pistol squat ...

  • 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 03.10.18

    CROSSFIT CLASS: Weightlifting: Emom 10 Hang Clean + Clean + Jerk (start at 65% 1rm) Conditioning: 3 rounds of Amrap ...

  • CROSSFIT CLASS: Every 5 min x 4 rounds: 30/24 Cal Row 30/24 Burpees 30/24 Russian Swing 32/24 kg Finisher Amrap 5: M...

  • WOD 10.09.18

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

  • WOD 05.09.18

    CROSSFIT CLASS: Every 90″ x 12 mn (8 rds) @65% + 1 Power Snatch + 2 Hang squat snatch + 3 OHS Conditioning: Ta...

  • 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 22.08.18

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

  • 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 01.08.2018

    CROSSFIT CLASS: Weightlifting: Every 90″ x 12 min (8 rounds) 2 Power Snatch + 1 Hang Squat Snatch + 1 OHS @70%...

  • 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 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 04.07.18

    CROSSFIT CLASS: EMOM 8 3 pos Snatch @70% 1 RM then 30-20-10 DB Snatch *switch every 5 TNG Thruster one arm *switch e...

  • WOD 27.06.18

    CROSSFIT CLASS: EMOM 8 alt: 12-16 Pistol squat 30″ Shoulder taps / hold METCON: 5 x 2 min on – 2 min off...

  • 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 13.06.18

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

  • WOD 30.05.18

    CROSSFIT CLASS: Strength: 5 Push Press @70/80% 1 RM 10/15 UB Toes to bar strict then Metcon: Amrap 12 4 Deadlift 140...

  • WOD 23.05.18

    CROSSFIT CLASS: Team of 2 “Rowing Jack” AMRAP 30 Pers 1: 2 Rounds of “Jack” Pers 2: Row/Bike...

  • 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 02.05.18

    CROSSFIT CLASS: 10 min working on ring position (bottom/support) / Pistol squat then: 21-15-9 Chest to bar  scaled⇒P...

  • WOD 18.04.18

    CROSSFIT CLASS: 10 min to find 1 RM Clean Metcon: 4 rounds (5 min window) 400 mt run (vest) 25 Pull ups Amrap Burpee...

  • WOD 11.04.18

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

  • WOD 04.04.18

    CROSSFIT CLASS Strength: 15 min to find 2 RM Back squat Metcon: 10 Push Press 50/35 kg 10 SDHP 10 Front Squat WEIGHT...

  • WOD 28.03.18

    CROSSFIT CLASS: Weightlifting: Emom 8: 2 Pos Snatch (High hang/Snatch) Metcon: 5 Round of: 15 STOH 43/30 kg 12 Burpe...

  • 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 14.03.18

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

  • WOD 07.03.16

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

  • WOD 28.02.18

    CROSSFIT CLASS: Double Tabata alt: HSPU/HS Hold Air Squat/Pistol squat Metcon: 100 Deadlift (bodyweigth) every time ...

  • 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...

  • WOD 14.02.18

    CROSSFIT CLASS: Gymnastic: EMOM 10 alt 30″ max strict pull up 30″ wall climb then 4 Rounds 50 DU (30R...

  • WOD 07.02.18

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

  • WOD 31.01.18

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