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WOD OF THE WEEK – 19.10.20 / 24.10.20
LUNEDI’ 19.10.20 –CROSSFIT CLASS Team of 2 From 0 to 15 “I go you go” 10 wb 10 db snatch alt (25/15kg) F... -
WOD OF THE WEEK 12.10.20 / 17.10.20
LUNEDI’ 12.10.20 –CROSSFIT CLASS 10 min working on heavy complex Power clean +hang squat clean+front squ... -
WOD OF THE WEEK – 05.10.20 / 10.10.20
LUNEDI’ 05.10.20 –CROSSFIT CLASS Amrap 7 Air squat* Start&emom 10 hspu/pike/press Rest 3 Amrap 7 Bo... -
WOD OF THE WEEK 28.09.20 / 03.10.20
LUNEDI’ 28.09.20 –CROSSFIT CLASS EMOM 10 alt 5 deadlift (@80%+) 15/10 t2b strict-30” knee raises Then: 1... -
WOD OF THE WEEK 21.09.20 / 26.09.20
LUNEDI’ 21.09.20 –CROSSFIT CLASS “The ghost” 6 rds for total reps in 24 minutes 1 minute of rowing for c... -
WOD OF THE WEEK 14.09.20 / 19.09.20
LUNEDI’ 14.09.20 –CROSSFIT CLASS Every 90”*8 rds(@70%+) Power snatch+Hang squat snatch+ohs 2 rds:* 20 wb... -
WOD OF THEE WEEK 17.08.20/21.08.20
LUNEDI’ 17.08.20 CROSSFIT CLASS: 10 min working on heavy 3 pos snatch(squat) Then 30-20-10 Power snatch (43/30... -
WOD OF THEE WEEK 10.08.20/14.08.20
LUNEDI’ 10.08.20 CROSSFIT CLASS Team of 2 300 cal team* CAP 20 At 00:00 start “death by power clean”(60/43 kg)... -
WOD OF THE WEEK 03.08.20 / 07.08.20
LUNEDÌ 03 AGOSTO CROSSFIT CLASS: Amrap 8 8 pull up (strict) 16 prisoner jumping lunges 8 dB snatch alt(25/15 kg) 4 r... -
WOD 28.02.2020
EMOM 12 alt :30” on 30” off Hollow to superman (hold) Shoulder taps/handstand hold Du-under The: 10-9-8-7…1 Am... -
WOD 10.02.2020
GYMNASTIC: EMOM 10 alt: 40″ on – 20″ off Pull up chin / scaled hold chin Pike push up CONDITIONING... -
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 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 01.02.2020
EMOM 10 alt: 20 mt double dB/kb oh walking lunges 40” hollow hold Then: 21-18-15-12 Hr push up Pull up 63-54-45-36 D... -
WOD 31.01.2020
WEIGHTLIFTING: 10 min working on heavy power clean &jerk * *emom 5 burpees over the bar CONDITIONING: EMOM 10 of... -
WOD 24.01.2020
GYMNASTIC T2b + prisoner lunges 30” max t2b then: EMOM 8 of: 60% t2b+amrap prisoner lunges CONDITIONING Every 3 min ... -
WOD 16.01.2020
GYMNASTIC: 10 min working on kipping hspu (Max reps in 35”-EMOM 8 @60%) CONDITIONING Every 3 min * 6 rds alternate A... -
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 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 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 12.12.19
GYMNASTIC EMOM 10 alt 10/15 K2E Strict-Knee raises strict 10/15 Push up (deficit) CONDITIONING 50 Power Clean + R Lu... -
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 26.11.19
CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 40″ on – 20″ off WallClimb (no push up) Squat candle CONDITI... -
WOD 23.11.19
Every 2 min x 12 rounds (24 min) A) 400 Row/Run B) 40 DU + 20 American Swing 32/24 kg C) 20 WB 9/6 kg + 10 Ring dip ... -
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 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 25.10.19
STRENGTH: EVERY 90″ X 6 rounds 6 Back Squat @70% 1RM Plank the you squat! CONDITIONING: EMOM 5 of 20WB 9/6 kg ... -
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 02.10.19
CROSSFIT CLASS EMOM 30 alt (40″work-20″rest / scaled 30″work-30″rest) 1. Toes to bar (kippin... -
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 19.09.19
A.EMOM 10 alt Handstand walk complex: 2 Wall walks + 10 Wall Facing Shoulder taps B.EMOM 15 alt 5 Burpees + 10 HSPU ... -
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 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 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 06.08.19
WEIGHTLIFTING: EMOM 5 3 Pos Muscle Snatch + 3 OHS rest 2 min EMOM 7 Power Snatch + OHS + Squat snatch (build up) CON... -
WOD 05.08.19
CROSSFIT CLASS Working on Kipping HSPU EMOM 10 alt 10/20 HSPU – 40″ hollow Scaled EMOM alt Position! CON... -
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 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 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 04.07.19
STRENGTH: 10 min on H1 Front Squat CONDITIONING: 200 mt Row/SkiErg (400 mt Bike) 5 Front squat @70-75% of H1 Front S... -
WOD 29.06.19
CONDITIONING: EMOM 40 Odd 15/10 Cal (max 45″) Evene 1 Round of “Cindy” “Cindy” is 5 Pu... -
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 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 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 16.05.19
EMOM 30 alt 10 Burpee to candle 40″ Hollow rock (Hollow hold) 15 HSPU (Deficit) (5 Wall Climb – 10 Groun... -
WOD 08.03.19
EMOM 12 alt 5-10 Bar MU (10-20 Pull up) 10-15 Power Snatch 40/30 kg 40″ Handstand Hold rest 3 min EMOM 12 alt ... -
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 20.02.19
CROSSFIT CLASS GYMNASTIC: EMOM 16 alt 3/6 Bar MU (6/12 C2B – 9/18 Pull up – 30″ jumping pull up) 3... -
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 31.01.19
STRENGTH: EMOM 10 alt 3 Front squat 6 Back squat *70% 1RM Front squat CONDITIONING 100 T2B *Emom including 00′... -
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 02.01.19
CROSSFIT CLASS EMOM 12 alt (40″on – 40″off) Ring row WallClimb (no push up) Goblet lateral lunges ... -
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 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 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 16.11.18
EMOM 16 alt *Complex Clean&Jerk Start @ 60% 30/50 DU (30″ UNDER) *Complex is Power Clean + Hang Clean squ... -
WOD 05.11.18
CROSSFIT CLASS: Gymnastic: Emom 12 alt (40″ on – 20″ off): HSPU – Handstand hold Hollow rock... -
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 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 24.10.18
CROSSFIT CLASS: EMOM 21: 40″ on – 20″ off 1. Row for calories 2. American Swings 32/24 kg 3. Burpe... -
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 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 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 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 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 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 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 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 14.03.18
CROSSFIT CLASS: EMOM 20 alt Knee to elbow Double Under Handstand Push ups Row Max Cal Finisher: Tabata Globet squat ... -
WOD 15.02.18
Strength: EMOM 30 1. 5 Front Squat Heavy (no rack) 2. 15/10 Cal Row 3. 30″ Max Mu – Scaled 30″ Pul... -
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 09.01.18
“Chipper” EMOM 30 30″ Pull ups strict 30″ Russian swing 32/24 kg 30″ Mountain climb 30... -
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 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 08.11.17
CROSSFIT: STRENGTH: Back Squats 2×10 @65% 2×10 @70% every 2′ EMOM 21 12-18 Cal Row 12-18 T2B/T2R 12-18 Ring Pu... -
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 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 01.09.17
Emom 15 2-4 Wall walk 12-14 MedBall Clean 2-4 Muscle ups (8 c2b) Accessory: 3×8 single arm KB/DB strict press (2R... -
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 03.08.17
Emom 21 alt 10-18 cal Row 5 Muscle up 10-18 Pistol Finisher 3 round of: 10 V-Ups 10 reverse grip bent-over rows 20 m... -
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 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 06.07.17
EMOM 10 1 Snatch @80-90% *Score total weight lifted 5 Round E3MOM 22 Cal Row 11 Back Squats @BW 11 Burpees Lateral... -
WOD 28.06.17
CrossFit Class: Strength: Emom 12 1 Power Snatch 1 Hang squat snatch – 1 squat snatch Metcon: “JT”... -
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 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 22.03.17
CrossFit Class Every 1 min for 8 mins: 10 Handstand Push-up (max 20″ di lavoro) Advanced: strict Scaled: less ... -
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 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 01.03.17
CrossFit Class: EMOM 10 alt: 30″ max kipping hspu (scaled db/kb press) 5 back squat (@80%) Then: “Jack&#... -
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 26.01.17
EMOM 12 alt: 8 deadlift (@ 70%) 40″ handstand hold 10 EMOM alt: (20″ on 40″ off) Burpees over the ... -
WOD 20.01.17
EMOM 10 alt: 4 back squat (@80-90% 1rm) 8 broad jump For time:* 40 box jump step down(60/50 cm) 4 rounds triplet 30 ... -
WOD 10.01.17
EMOM 10 alt : 7 back squat @70%1rm 40″ 10 mt shuttle run 4 rds for time: 20 db snatch alt (30/20 kg) 15 wb (9/... -
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 21.11.16
CrossFit Class Working on split jerk EMOM 8: 1 power clean+3 split jerk (working on technique) Then: 21-15-9 Burpees... -
WOD 09.11.16
CrossFit Class EMOM 10 alt: 10 back squat (@65%1 rm) 30″ mountain climbs EMOM 15 alt: 20 pull ups (scaled jump... -
WOD 27.10.16
5 round each 2′ alt 8 HSPU (scaled Pike Push ups) 8 Deadlift 75% 1RM For Time Ladder 10/1 Clean & Jerk @ ... -
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 20.10.16
Strength: Emom2 6/8 Deadlift 80%-85% 1Rm 6/10 Dip Ring 3 RFT 10 Power Clean and Jerk 60/40 kg 20 Lungees in front ra... -
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 08.10.16
Strength: Barbell Reverse Lunge 4×8 every 2′ EMOM 21 A) 20 Wall Ball 9/6 kg B) 10 Burpees to plate C) 10 ... -
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 06.10.16
Strength EMOM 12 alt Min 1. Power Clean + Hang Squat Clean + Jerk Min 2. 8-10 Dip Ring Metcon Ascending ladder 15... -
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 24.09.16
EMOM 10 Odd 15 American Swing Even 10 KB Box Step Ups rest 3 AMRAP 8 5 Pull Ups 10 Burpees 15 Air Squats Finisher 10... -
WOD 23.09.16
EMOM 8: 40″ max reps pistols alt 40″ max ring rows Metcon 3 min AMRAP: row for calories Rest 2′ 3 ... -
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 17.09.16
Strength: Emom 10 5 Deadlift 70% 1Rm Conditioning: Amrap 16 12 Swing 10 Lungees with DB 20/10 kg 8 Push Press DB 20/... -
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 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 18.08.16
Strenght:5 rounds /1′ btw rounds High hang snatch+os+hang snatch+os+full snatch+os 3’rest 16′ emom... -
WOD 16.08.16
EMOM 10 alt 30“ Hollow rock 5 Front Squat 70% 1 Rm Rest 5′ then: 15′ AMRAP 7 push press(45/30 kg) 7 toes... -
WOD 30.07.16
STRENGTH: EMOM 10 alt 5 Front Squats @ 75% with 2″ pause 12/15 Cal Row METCON: Emom 18 10 Toes-2-Bar 8 Burpee ... -
WOD 28.07.16
Strength EMOM 10 alt 3 Push press + 3 Push Jerk 70/75% PJ 30″ Handstand old Metcon EMOM 18 5/10 Deadlift 70% 1... -
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 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 14.07.16
Strength: EMOM 10 3 Split Jerk (2″ pause) EMOM 18 15 Cal Row 15 Wall Ball 15 Burpees... -
WOD 08.07.16
EMOM 10′ : 5 back squat (@70%) 15 push ups hr Then: “Rankle” Amrap 20′ 6 deadlifts (100/70 k... -
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 13.06.16
CrossFit Class EMOM 12′ alt (40″ on 20″ off) Hollow pulses Handstand hold Wall squat therapy Then:... -
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 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 06.06.16
CrossFit Class EMOM 12′ (40″on 20″off) Knees to elbow Handstand hold Air squats 21-15-9-15-21* Pow... -
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 01.06.16
Weightlifting: 10′ EMOM :5 power clean& jerks (moderate load-start light and add load if moving well)work... -
WOD 30.05.16
CrossFit Class EMOM 15′ alt -Kipping complex (5 pullups+5 toes to bar) scaled numbers/jumping pullups -30̸... -
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 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 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 10.05.16
Strength: Emom 8 alt 30″ Ring Dip 30″ Mountain Climber Metcon: EMOM 21 18 Calorie Row 12 Pull ups 6 Dumb... -
WOD 02.05.16
CrossFit Class EMOM 12′ 45″on 15″ transition ring dips (kipping/jumping) Squat to candle Handstand... -
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 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 07.04.16
Emom 9 Overhead Squat 3-3-3 Snatch Balance 3-3-3 Hang Squat Snatch 3-3-3 (70% Snatch) Workout of the day Compete as ... -
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 25.03.16
EMOM 8' alt: 15 toes to bar (scaled knee to elbow) 30" handstand hold 20' to complete: 21-15-9 Burpees over the bar ... -
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 04.03.16
Every 90″for 8 rounds: 5 back squats (70%) 5 broad jumps 15′ EMOM 15 kbs american swing (32/24 kg) 15 ri... -
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 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 19.02.16
EMOM Gymnastic 8′: 15 Toes to bar 15 ring push ups Scaled: numbers! Then: AMRAP 20′: 5 thrusters (45/30 ... -
WOD 18.02.16
EMOM 12 alt 40”Mountain Climber 5 Deadlift 70% 1RM For time: 15 Kettlebell Swings 32/24 kg 1 Burpees 14 Kettle... -
WOD 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 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 10.02.16
Alt EMOM 12′ : 1 clean + 4 front squat (70%) 10 t2b strict (scaled 15 knees up) Amrap 12′: 12 jumping lu... -
“Carnival” WOD 09.02.16
Midline work EMOM 10 alt 10/12 Swing 32/24 kg 40” Plank Hold AMRAP 12 3.6.9.12… OHS 50/35 kg Push ups V ... -
WOD 03.02.16
EMOM alt 12' (30" on 30" off) Hollow rock Jumping lunges Ring row(kipping) Then: 21-18-15-12-9 Hang power snatch(45/... -
WOD 02.02.16
EMOM 16 Gymnastic – 10 Dip Ring Strict (Scaled with Kipping, banded) – 10 Pistol Squat (Scaled Rolling) ... -
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 27.01.16
Strength: Emom 10′ 3 power clean tng (60% max) Then: 5 rds: 20 medball clean 5 wall climb 20 broad jump Finish... -
WOD 26.01.16
EMOM 30 – Min 1 16/12 Cal Row – Min 2 16/12 Dumbell Snatch 20/10 kg – Min 3 16/12 T2B (scaled K2E)... -
WOD 25.01.16
Strength: From the rack EMOM 10′(70/75%1 rm push jerk) 2 front squat +1 push jerk Then: 3 sets of 5′ AMR... -
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 20.01.16
Emom 12 alt : 40" hollow (rock)20" rest 40" jumping lunges 20" rest 40" wall climb 20 rest (Scaled 30" on 30" off) W... -
WOD 18.01.16
Working on 3 pos snatch 8' emom 3 pos snatch (weight with technique) Then: 3 rds: 15 ohs (45/30 kg) 15 burpees over ... -
WOD 16.01.16
Amrap 6 “Cindy” Rest 2′ EMOM 16 Even: 6 Front Squat 60/40 kg Odd: 12 Toes to bar Rest 2′ Amr... -
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 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 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 17.11.15 CFTN ” HAPPY B MARICA”
Happy B Marica! Every 3′ for 30min(10 rds) 11 cal row 17 thrusters (40/25 kg) 11 toes to bar Then in team of 2... -
WOD 27.10.15 CFTN
Emom 9′ of: Hollow rock (scaled hollow position) 40″ Handstand hold 40″ Jump squat (scaled air squ... -
WOD 26.10.15 CFTN
Gymnastics: EMOM 7 3 Toes to bar (scaled knee to elbow) 3 Pull up (scaled Ring row) 3 Toes to bar (scaled knee to el... -
WOD 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 20.10.15 CFTN
Working on snatch Emom 12′ alt. 4 hollow to superman to hollow 40 du (120 under) 4 man makers Amrap 14′ ... -
WOD 15.10.15 CFTN
Emom 12′ (30″ on 30″ off) Bar l sit Overhead squat(bottom position)barbell Handstand hold Amrap 20... -
WOD 14.10.15 CFTN
Emom 12 alt 10 Front Squat 70% 1Rm 5 Push Press (Weight from Front Squat) rest 5′ AMRAP 12 min 16 Wall bal (9/... -
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 06.10.15 CFTN
Emom 8′ alt: 10 Strict pull ups 10 dumbell shoulder press (25/10kg) Then: “The Chief” 5 rds: 3R... -
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 24.09.15 CFTN
Emom 10′ alt: 10 thrusters (45/30 kg) 30″ handstand hold Then: 150 wb for time (9/6 kg) Whenever you sto... -
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 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 15.09.15 CFTN
WOD Emom 12’alt: 12 pistol squat 30″ handstand hold 12 ring row Then: 120 kb swing(32/24 kg) for time* *... -
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 27.08.15 CFTN
Warm up/mobility Strenght: 10′ EMOM 1 complex: 2 power clean +2 front lunges(1 per leg)+2 front squat Then: 4 ... -
WOD 24.08.15 CFTN
Warm up and mobility Weightlifting: EMOM 10 Every Minute On the Minute Complete 1 Hang Power Clean + 1 Front Squat +... -
WOD 20.08.15 CFTN
Warm up and mobility Emom gymnastic 12′ (40″ on 20″ off) Hollow rock Superman rock Just kipping WO... -
WOD 18.08.15 CFTN
Warm up and mobility Weightlifting 5 power cleans emom 5 min 3 power cleans emom 5 min 1 power clean 30seconds 5 min... -
WOD 30.07.15 CFTN
Warm up and mobility Emom 10′ Complex: power snatch-hangh squat snatch-ohs (70%max snatch) WOD: Open WOD 12.3:... -
WOD 25.07.15 CFTN
Warm up and Mobility Skills: Muscle up EMOM 12 alt Odd : 6/8 Deadlift 100/60 kg Even: 6/8 Muscle up transition Amrap... -
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 14.07.15 CFTN
Warm up/mobility Emom alt 12′ (30″ on 30″ off) – handstand hold (facing the wall) – l ... -
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 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 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 23.06.15 CFTN
Warm up/mobility Burgener warm up Emom 10′ Power snatch-hang squat snatch-ohs Then: For time, 1 to 10 reps of:... -
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 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 15.06.15 CFTN
Warm Up/Mobility Skill: Clean/Pull up Weighlifting EMOM 12 Odd 3 1 Hang Power Clean + 1 Hang Squat Clean Even 7 Chin... -
WOD 13.06.15 CFTN
Warm up/mobility Gymnastic EMOM 9′ 30″ on 30″ off -hollow position -superman position -just kippin... -
WOD 10.06.15 CFTN
Strength EMOM 8 Behind the neck push press + OHS + 2 Snatch Balance In teams of 2 AMRAP 20 Minutes 5 Front Squat 7 H... -
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 08.06.15 CFTN
EMOM 10 alt 30″ Thruster 65/75% 1Rm 30″ Pull ups strict Five rounds for time of: 10 Wall climbs 10 Toes ... -
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 21.05.15 CFTN
Warm up/mobility STRENGTH Take 10 minutes and build to today’s 1RM Snatch WOD Every minute, on the minute, for 21 mi... -
WOD 12.05.15 CFTN
WOD 12 maggio 2015 Warm up/mobility EMOM gymnastic 12′ 12 pistol squat(30″rolling pistol) 30″ kipp... -
WOD 06.05.15 CFTN
Strength EMOM 10 Alt 3 Squat Clean 30” Cal Row For time (Cap time 20′) 25 Burpees Pull ups 15-12-9-6-3 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 29.04.15 CFTN
Strength EMOM 10 Alt: 5 Front Squat (3” pause in botton up ) 5 Dip ring strict + 5 Dip ring kipping “Wit... -
WOD 28.04.15 CFTN
Warm up/mobility EMOM 12′ 5 power snatch(50/30kg)+5 burpees 30″ handstand hold 30″ hollow (rock) 5... -
WOD 27.04.15 CFTN
Skill: Kipping pull ups Strength EMOM 8: 1 Hang Power Clean – 1 Hang Squat Clean – 2 Push Jerk Metcon &#... -
WOD 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 16.04.15 CFTN
Warm up/mobility Tabata: hollow/kipping EMOM 12′ alt: -row 250/150 mt -hspu 7/5 reps (scaled 12/8 push ups) -k... -
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 10.04.15 CFTN
10′ Working on Ring Muscle Up Strength EMOM 6 6 Clean Squat and Push Jerk KB/DB Metcon 5 rounds for time of: 4... -
WOD 07.04.15 CFTN
Weighlifting EMOM 8 1 Power Snatch +1 Hang Squat Snatch + 2 OHS For 5 cycles: AMRAP in 3 mins of: 3 Hang Power Snatc... -
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 01.04.15 CFTN
EMOM 12 min 3 Muscle Up scaled 6 ring MU with elastic 6 OHS 50/35 scaled 9 OHS 35/20 5 to find one of a 1 RM OHS AMR... -
WOD 25.03.15 CFTN
Strength: EMOM 7: Min 1: 7 Thrusters Min 2: 6 Thrusters Min 3: 5 Thrusters Min 4: 4 Thrusters Min 5: 3 Thrusters Min... -
WOD 24.03.15 CFTN
Warm up/mobility EMOM 8 3 pos snatch (75% max) 10 rounds for time: 3 wall walks 5 hang power snatch(50/30 kg) 10 toe... -
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 13.03.15 CFTN
Barbell complex: EMOM 7 of 1 Power Clean – 1 Thruster – 1 Front Squat – 1 Split Jerk Metcon For ti... -
WOD 11.03.15 CFTN
Burgener warm up WEIGHTLIFTING EMOM 7 1 High Hang Snatch – 1 Hang Snatch – 1 Snatch (Floor) METCON AMRAP... -
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 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 25.02.15 CFTN
Strength Gymmnastics J.T. 21-15-9: Handstand PU – Dip Ring – Push ups EMOM 18 min. Minutes 1: 8 Clean S... -
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 10.02.15 CFTN
Burgener warm up Strenght: 12' to find heavy single power snatch Alt EMOM 18': 1) 30" push press(50/35) 2) 30" cal r... -
WOD 28.01.15 CFTN
Warm up – Mobility Skills Gymnastics EMOM 10 Gymnastics: – odd: 6 Ring Dips (3 Strict+3 Kip) / 6 Pistol... -
WOD 27.01.15 CFTN
Warm up/mobility/pistol progression Emom 12 ' alt 12 pistol squat 12 toes to bar 12 burpees Rest 3' then: AMRAP 3': ... -
WOD 21.01.15 CFTN
Warm up and Mobility EMOM 10: 3 OHS and 5 HSPU WOD 3 RFT: 21 Thrustes @ 45-30 kg 15 Kipping Pull Ups 9 Lateral Burpe... -
WOD 20.01.15 CFTN
Warm up/mobility Working on kipping pull ups Strenght: alt EMOM 12' -3 power snatch 60% -6 chest to bar Then: 15' AM... -
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/... -
WOD 15.01.15 CFTN
Warm up/mobility 5'pvc snatch positions Strenght:5 rounds /1' btw rounds High hang snatch+os+hang snatch+os+full sna... -
WOD 13.11.15 CFTN
Warm up/mobility (burpees progression) 10' emom alt 30" max cal row 30" rest 30" max burpees box jump 30" rest Rest ... -
WOD 09.01.15 CFTN
MOBILITY/WARM UP SKILL OHS STRENGTH EMOM 5 3 Power Clean + 2 Front Squat + 1 Push Jerk or Split EMOM 5 3/5 OHS Squat... -
WOD 07.01.15 CFTN
WARM UP/MOBILITY SKILL: Kipping Pull ups GYMNASTICS STRENGTH: EMOM 12 ODD 12 Pistol Squat EVEN 12 Kipping Pull ups W... -
WOD 02.01.15 CFTN
Warm up/Mobility Skills: Push jerk Emom 16 Odd 3/5 power clean 60/40kg Even 3/5 push jerk 60/40kg Metcon: Cindy circ... -
WOD 30.12.14 CFTN
Warm up/mobility Strenght:Every 90″ for 12′ : Power clean + hang clean + full clean + power jerk Metcon ... -
WOD 22.12.14 CFTN
MOBILITY AND SKILLS STRENGTH EMOM 10 01 Power Clean and Push Jerk – 02 Clean Squat and Split Jerk CONDITIONING... -
WOD 13.12.14 CFTN
Warm up/mobility Alt.Emom 20′ -6 hang squat clean (60/35 kg) -6 sdhp (60/35 kg) -12 american swing -12 cal row... -
WOD 12.11.14 CFTN
WARM UP/MOBILITY SKILLS Push press – Push Jerk STRENGTH EMOM 10’00 alternate 5 Front squat 70% from the ... -
WOD 11.12.14 CFTN
Warm up/mobility 10’working on kipping pull ups EMOM 12′ (gymnastic) 10 pull ups 5 burpees to candle sti... -
WOD 05.12.14 CFTN
WARM UP/MOBILITY SKILLS: Snatch WEIGHTLIFTING: Snatch EMOM 10 Odd: 2 Power Snatch + 2 Snatch Balance 60% Even: 2 Han... -
WOD 01.12.14 CFTN
WARM UP/MOBILITY SKILLS: Butterfly Pull ups STRENGTH: AMRAP 5’ME Butterfly Pull Ups CONDITIONING: EMOM 12 Odd:... -
WOD 28.11.14 CFTN
WARM UP/MOBILITY : SKILLS: Snatch STRENGHT: 3 round of 3 Snatch high pull and 3 Snatch push press EMOM 8 Snatch Comp... -
WOD 18.11.14 CFTN
Warm up/mobility Emom 8′ Complex(1 clean+2 front squat+1jerk) Emom 24′ -20 du(60 under) + 5 pull ups(str... -
WOD 15.11.14 CFTN
Warm up/mobility Strenght: 3-3-3-3-3 Thruster Emom 20: 5 cluster 10 toes to bar 15 push ups 20 jumping lunges Relax/... -
WOD 07.11.14
WARM UP&MOBILITY SKILLS: KB Swing and KB Snatch STRENGTH: EMOM 10’00”: 10/15 American Swing METCON:... -
WOD 06.11.14
5′ warm up/mobility 10′ working on kipping/butterfly pull ups Strenght: 5-5-5-5-5 sdhp (65/70%) Emom 20&... -
CFTN WOD 05.11.14
WARM UP&MOBILITY STRENGTH: EMOM 10’00” 1 Clean squat and 3 Jerk (65%/70% 1 RM) METCON 5′ AMRAP of: ... -
CFTN WOD 04.11.14
5’warm up 10’emom Power clean +hang clean+high hang clean 4 rounds: 10 burpees 5 hang clean (60 kg) 10 t... -
WOD 31.10.14 CFTN
Warm up Skill: Toes to bar (Kipping) Strength and gymnastic: EMOM 10’00”: 3 Push press and 5 T2b Conditi... -
WOD 29.10.14 CFTN
Warm up Skills: Clean and Power Clean Weightlifting: “Grace” 30 Clean and Jerk (Scaled 45-30 kg) EMOM 24... -
WOD 23.10.14 CFTN
10' Warm up /mobility Emom 8' Complex 1 power clean/2 hang squat clean/1 power jerk EMOM 24' alternato 1)7 burpee bo... -
WOD 20.10.14 CFTN “TRIPLO 7”
Mobility and warm up Skill: Push jerk Strength: EMOM 8’00” 1 Power Clean and 2 Push jerk AMRAP 7’0... -
WOD 14.10.14 CFTN
10′ Warm up/mobility Emom 8 5 hang squat cleans (aumentando il carico) For time: 40 goblet squat 40 hr push up... -
WOD 13.10.14 CFTN
Mobility BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands 5. Power... -
WOD 10.10.14
10′ Warm up and Mobility Strength: 5×5 Back squat 5×12 Parallette pass through EMOM 21’00̶... -
WOD 06.10.14
Warm up and Mobility Skill: Clean and Jerk Weigthlifting EMOM 8’00 – 3 Clean and Jerk 200 m Bumper Plate... -
WOD 04.10.14
Warm up/mobiliy 10min Emom 8(barbell) complex lavorando sulla tecnica Poi: 10 clean & jerk (60/40) 2 minuti wal... -
WOD 01.10.14
Mobility – Warm up Skills: Cluster – MU Weighlifting EMOM 8’00” 3 Cluster Metcon 1 12’... -
WOD 30.09.14
Warm-Up 10 minute dynamic warm up Strenght: 5 5 5 5 5 hang squat clean METCON 5 min AMRAP of: 10 ground to overkead ... -
WOD 25.09.14
Warm up Emom 8 Alt 10 kett swings 10 burpees - for time: 800m run, then 2 rounds of - 20 box jump - 15 clean&jer... -
CFTN WOD 18.09.14
15 ‘ dynamic warm up Working on power clean/hangpc Strenght: Emom 8 3deadlift+3burpees For time: 21/15/9 Wall ... -
WOD 17.09.14
– Mobility – Skills: Balance snatch (pipe pvc) – Weighlifting: Snatch 7×3 70% 1 Rm – St...
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