Ordina Per: Direzione:

  • 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 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 THE WEEK 07.09.20 / 12.09.20

    LUNEDI’ 07.09.20 –CROSSFIT CLASS “The chief”* 5*3 min amrap in 19 minutes Amrap in 3 minutes: 3 power cl...

  • 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 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...

  • WORKOUT OF THE WEEK 13.07.20 / 18.07.20

    —LUNEDI’ 13.07.20 –CROSSFIT CLASS 1 km row /2 k bike(1.3 miles)* Into 10-9-8-7-6-5-4-3-2-1 Burpee ...

  • WORKOUT OF THE WEEK 06.07.20 / 11.07.20

    —LUNEDI’ 06.07.20 –CROSSFIT CLASS Team of 2 8 k row/ski /16 k bike (10 miles) total* *must switch ...

  • WORKOUT OF THE WEEK 29.06.20 / 04.07.20

    —LUNEDI’ 29.06.20 –CROSSFIT CLASS 10 min on heavy complex Power clean +hang squat clean+front squa...

  • WORKOUT OF THE WEEK 22.06.20 – 27.06.20

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

  • WORKOUT OF THE WEEK – 15.06.20/20.06.20

    –LUNEDI’ 15.06.20 -CROSSFIT CLASS Emom 10 alt(40” on 20” off) Handstand hold /plank Hollow hold 6 Amrap ...

  • WORKOUT OF THE WEEK – 08.06.20/13.06.20

    – Lunedì 8 giugno Emom 10 build up from 70% Power snatch + squat snatch Then: 10 min clock: 1000 mt row (max 5...

  • 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 06.02.2020

    For time: Run 400 mt (Row 500 mt) into: 21-15-9 Burpee box jump(60/50 cm) Deadlift (100/70 kg) Into Run 400 mt (Row ...

  • 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 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 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 07.12.19

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

  • 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 30.09.19

    A) AMRAP 5 10 WallBall 9/6 kg 10 Push up HR 10 WallBall 9/6 kg 10 Air Squat B) AMRAP 5 Calories A) Rest 2 min –...

  • 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 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 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...

  • 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 29.06.19

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

  • WOD 02.05.19

    TEAM OF 2 AMRAP 25 P1. Row/Bike/SkiErg x meters P2. 15 Burpees box over 200 mt Run (1 min Jump rope) 5 Squat Clean 8...

  • WOD 27.04.19

    400 mt run 4 Rounds 5 T2B 5 American Swing 32/24 kg 400 mt run 2 Rounds 10 T2B 10 American Swing 32/24 kg 400 mt run...

  • WOD 21.03.19

    STRENGTH 8 min to find H5 Back Squat then 3 sets of 5 reps @90% of H5 REST 90″-120″ CONDITIONING ON 8 mi...

  • WOD 15.12.18

    Max rounds in 4 mn 400 mt Row then AMRAP 3 Power Clean 60/43 kg 6 Burpee lateral OTB 9 Air Squat rest 1 min then rep...

  • WOD 07.12.18

    WEIGHTLIFTING: 8 min working on 3 Power Clean&Jerk CONDITIONING: 2 rounds of the following: AMRAP 3 9 Deadlift ...

  • 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 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 04.10.18

    Emom 10 alt: 30″ DU (UNDER) 30″ WallClimb Conditioning: Amrap 6 2-4-6-8…. Pistol squat (single leg...

  • WOD 27.07.18

    4 RDS 5 min cap with 2 min rest 800 mt run Max round 5 C2B (scaled 7 pull up – 10 Jumping pull up) 12 Air squa...

  • 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 07.07.18

    800 mt run / 1 km row / 1,5 km bike right to into 5 Rounds of: 30 Walking lunges 25 Wallball 9/6 kg 15 SDHP 43/30 kg...

  • WOD 09.06.18

    “TRIPLE 3” For time: 3000 mt row 300 DU (scaled 4 min under) 3 mile run (1 mile = 1600 mt) *time cap 60 ...

  • WOD 07.04.18

    EMOM alt 10 100 mt Shuttle Run 15 Pull ups “Macho man” 3 Power clean + 3 Front Squat + 3 Jerk (85/60 kg)...

  • WOD 26.01.18

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

  • WOD 02.01.18

    Weightlifting: EMOM 10: Squat Clean and Jerk 65% increase buy in 1 km row then Amrap 8 50 Air Squat 30 Ring dips 20 ...

  • WOD 11.12.17

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

  • WOD 02.11.17

    Strength: 4 Round of: 7 Dip Ring every 90″ Metcon: 3 Round of: Run 800 m 20 Push Press 50/35 kg 20 Kipping T2B...

  • 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 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 09.09.17

    Team of 2 Amrap 30′ Person 1: 400 mt row Person 2: 15 Globet Squat 32/24 kg 12 Sit up 9 Burpees...

  • WOD 06.09.17

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

  • WOD 30.08.17

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

  • WOD 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 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 02.08.17

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

  • 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 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 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 20.05.17

    Strength: Back squat 5 – 5 – 5 – 5 – 5 every 90″ 80%-85% 1RM Metcon: 800 mt run 5 Roun...

  • 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 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 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 10.03.17

    Team of 2 must complete 2 mile run Switch every 400 mt Pers 1:run Pers 2: AMRAP of: 10 wb 10 db snatch 10 jumping lu...

  • 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 28.10.16

    CrossFit Class: 4 min AMRAP medball clean Rest 1 min then: EMOM 15: 16 Cal row 16 american swing (32/24 kg) 16 box j...

  • 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 17.08.16

    “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 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 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 13.07.16

    3 rds:* 800 mt run 30 ohs (45/30) 3 legless rope climbs (scaled 3 rope climbs/6 ground rope ) *time cap 30′ Fi...

  • WOD 22.06.16

    CrossFit Class 3 rounds for time: 1 Mile run 10 back squats (130/80 kg) 20 kb american swing (32/24 kg) CrossFit End...

  • 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 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 30.03.16

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

  • WOD 26.03.16

    Team of 3 Amrap 25 30 Lungee with KB 32-24 kg 30 Wall ball 30 KB Swings 32-24 kg *A partner working to row, each rou...

  • 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 02.03.16

    Working on 16.1 CrossFit Games 16.1 AMRAP 20: 25′ overhead (walking) lunge (45/30 kg)-8 steps 8 bar facing burpees 2...

  • 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 24.06.15 CFTN

    Warm up/mobility Endurance Test 1 mile run Metcon 21-18-15-12-9 reps, for time of: Hang Power Snatch 50/35 kg Push P...

  • WOD 31.01.15 CFTN

    Warm up/mobility 1 snatch every 30″ for 5 min (65%) 30-20-10 Burpees box jump Chest to bar pull ups Shoulder t...

  • 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 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 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 23.01.15 CFTN

    Warm up – Mobility Endurance Team 2 : 8x 250 mt ROW I Go You Go Wod: For time 21-18-15-12-9 (cap time 25′...

  • 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 27.12.14 CFTN

    PORTARSI LA FELPA PERCHE’… Warm up/mobility Wod 1: 1 mile run (8 giri capannone) Wod 2: 5 db thruster 10...

  • WOD 01.12.14 CFTN

    WARM UP/MOBILITY SKILLS: Butterfly Pull ups STRENGTH: AMRAP 5’ME Butterfly Pull Ups CONDITIONING: EMOM 12 Odd:...

  • WOD 17.09.14

    – Mobility – Skills: Balance snatch (pipe pvc) – Weighlifting: Snatch 7×3 70% 1 Rm – St...