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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 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 09.03.2020
WEIGHLTIFTING EMOM 10 : hang snatch + snatch Start @70% CONDITIONING 30 power snatch*(60/43 kg) *start&every br... -
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 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 26.02.2020
CROSSFIT CLASS: 10 EMOM alt:40” on 20” off Box step up alt goblet(32/24 kg) Pull up strict/ring row Then: 15-12-9 Bu... -
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 24.02.2020
“Kobe Bryant memorial wod” Team of 2: Buy in :81 cal Then 5 rds:* 8 squat clean(70/50kg) 24 box jump 20 toes to bar ... -
WOD 22.02.2020
GYMNASTIC 10min working on HSPU(pike/strict/kipping) CONDITIONING on the 4 min* 5 rds 500/400 mt row/run 50% of max ... -
WOD 21.02.2020
For time:* 120 dubs -90” under +10 tucks 24 ohs(70/50 kg)-front squat 12 mu-12 pull up+12 push up hr 90 dubs-60”+10 ... -
WOD 17.02.2020
Team of 2 3 rds of: 4 min cal 3 min lateral burpees over bar 2 min deadlifts (100/70 kg) Finisher: 100 team strict t... -
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 14.02.2020
GYMNASTIC 10 min on strict ring mu transition CONDITIONING 5 rds: 1 min cal 1 min power clean(50/35 kg) 1 min latera... -
WOD 08.02.20
Every 90” * 8 sets: 1 power clean 1 front squat 1 push jerk 1 cluster Build up! Then: Fort time: 10 power clean(70/5... -
WOD 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 05.02.2020
CROSSFIT CLASS: WEIGHTLIFTING: 10 min working on heavy complex Power snatch+hang snatch+snatch CONDITIONING 3 rds:* ... -
29.01.2020
CROSSFIT CLASS: GYMNASTIC 10 min on handstand walk CONDITIONING 10-20-30 pistol alt-box step up w/medball(9/6 kg) 10... -
WOD 27.01.2020
For time:* 50 wb(9/6 kg) 100 du-1 min under+10 knee tucks 50 push up hr 100 du 50 cal row 100 du 50 push up hr 100 d... -
WOD 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 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 11.01.20
WEIGHTLIFTING 10 min on H2 power snatch Then: CONDITIONING* 50 Cal 40 Burpees 30 Power snatch(50/35kg) 100 Air squat... -
WOD 27.12.19
“Tommy Mac” 4 rounds of 12 Burpees 12 Thruster 50/35 kg 12 Burpees 12 Power Sanatch 12 Burpees 12 Push J... -
WOD
WEIGHTLIFTING every 90″ 8 rounds of 2 Squat Clean + 1 Jerk @ 70%+ CONDITIONING 21-15-9 Push Jerk 70/50 kg Fron... -
WOD 20.12.19
STRENGTH: EMOM 10 alt 40″on – 20″off Pull up strict – ring row Goblet reverse lunges kb/db C... -
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 10.12.19
CROSSFIT CLASS: EMOM 12 alt 30″on – 30″off HSPU (Push press DB/KB) C2B (Pull up) CONDITIONING 30-2... -
WOD 06.12.19
WEIGHTLIFTING 10 min working on 1RM Squat Clean&Jerk CONDITIONING On the 3 min x 3 round 7-5-3* Back squat Push... -
WOD 05.12.19
TEAM OF 2 For time: 60 Power Clean&Jerk 60/43 kg 400 mt Team Run 10 Rope Climb (60 Jumping pull up) 400 mt Team... -
WOD 04.12.19
CROSSFIT CLASS GYMNASTIC 10 EMOM alt 40″On – 20″Off – Handstand Hold Facing Wall (Plank) ... -
WOD 26.11.19
CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 40″ on – 20″ off WallClimb (no push up) Squat candle CONDITI... -
WOD 25.11.19
WEIGTHLIFTING 10 min working on Heavy Complex 1 Hang Power Snatch + 2 Power Snatch + 3 OHS “BARTENDER” 5... -
WOD 16.10.19
WEIGHTLIFTING 10 min working on heavy Power Snatch + hang squat snatch + squat snatch CONDITIONING 3 rounds of 21 Ha... -
WOD 15.11.19
EMOM 12 alt 40″on-20″off Ring Push up (Push up HR) Tempo Goblet Squat 24/16 kg (2020) For quality V-ups ... -
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 12.11.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 Squat Clean & Jerk CONDITIONING “BEAR COMPLEX” Co... -
WOD 04.11.19
WEIGHTLIFTING: 10 min working on Heavy Complex Power Clean + Hang Squat Clean + Front Squat CONDITIONING: 3 ROUNDS O... -
WOD 18.10.19
WEIGHTLIFTING EMOM 8 Hang Snatch + Snatch 70% -80% 1RM Snatch squat CONDITIONING 500/400 mt Row 30 Power Snatch 50/3... -
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 07.10.19
STRENGTH Every 2 min x 5 rounds 5 Back squat @70/80% 1RM 8/10 Double DB/KB bent over row CONDITIONING 21-18-15-12-9-... -
WOD 23.09.19
WEIGHTLIFTING Every 90″ x 8 rounds @70%+ of 1rm Power Snatch Snatch pull High Hang Power Snatch Hang Power Sna... -
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 18.09.19
CROSSFIT CLASS WEIGHTLIFTING Every 90″ x 8 rounds (start@70% 1RM C&J) Power Clean + Hang Squat Clean + Fr... -
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 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 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 20.06.19
EMOM 16 alt (40″on-20″off) Toes to ring strict Wall Climb DU Bear crawl CONDITIONING 16*-12*-8* DB Snatc... -
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 20.05.19
CROSSFIT CLASS: 100 Team WB 9/6 kg 10 Rounds “Macho man”* (YGIG) 80 Syncro Down&Up 8 Rounds “... -
CROSSFIT CLASS
GYMNASTIC EMOM 8 alt 8-10 Chin up Strict – 40″ Ring row 8-10 Ring Push up – 40″ Push up HR C... -
WOD 03.04.19
CROSSFIT CLASS GYMNASTIC: AMRAP 5 Handstand Walk (Hold – Taps) rest 2 min AMAP 5 Hollow to superman then CONDI... -
WOD 28.03.19 “Happy B Day Longo!”
WEIGHTLIFTING 10 min working on H2 Clean&Jerk (any style) CONDITIONING 3 Rounds 9 Shoulder to OverHead (STOH) 5... -
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 14.02.19
CONDITIONING 4 rounds of 1 min work – 30″ rest – Shuttle run 10 mt – SDHP 40/30 kg – P... -
WOD 09.02.19
5 Rounds of: 1 min walking lunges 1 min burpees 1 min medball clean 9/6 kg 1 min cal row 1 min rest... -
WOD 05.02.19
WEIGHTLIFTING 10 min working on Snatch pull + Hang Power Snatch + Snatch CONDITIONING “KARABEL” 10 round... -
WOD 11.01.19
21-15-9 WallBall 9/6 kg STO 43/30 kg into 15-12-9 Power C&J Burpee Lateral OTB into 12-9-6 Thruster Back rack l... -
WOD 02.01.19
CROSSFIT CLASS EMOM 12 alt (40″on – 40″off) Ring row WallClimb (no push up) Goblet lateral lunges ... -
WOD 27.09.18
Strength: Back squat 8×3 every 90″ @70/90% Conditioning: 5 Rounds 1′ Cal Row/Bike 1′ Burpees ... -
WOD 13.08.18
CROSSFIT CLASS: 10 min working on Hollow rock – ring dips – DU Conditioning: 4 Rounds of: 15 Power Snatc... -
WOD 25.07.18
CROSSFIT CLASS: TEAM OF 2 PERFORM: 10 RDS: 5 WB 9/6 kg 3 HSPU-Push Press 1 Power Clean & Jerk 70/50 kg then 20 ... -
WOD 03.07.18
GYMNASTIC: 10 min working on: Pull up strict (ring row) DU (single under) Superman rock (superman hold) then METCON ... -
WOD 12.06.18
4 rounds (4 min on / 1 min off) 10 DB Snatch alt 30/20 kg 20 Burpees lateral otb 10 Deadlift 60/43 kg 20 Push ups hr... -
WOD 22.05.18
Gymnastic: 10 min working on strict Muscle Up (ground, transition, false grip) then Metcon: 4 runds of: 20 WallBall ... -
WOD 16.02.18
Working on HSPU Metcon 50 WallBall right into 10-9-8-….1 Cluster 60/43 kg HSPU (scaled push press) right into ... -
WOD 10.02.18
Gymnastic: 10 min working on 5+5 Pistol 5 Tempo Strict Pull ups 1 V Ups Metcon: “Bradley” 10 rounds: 100... -
WOD 06.02.18
Gymnastic: 10 min working on HSPU 5 min practice (EMOM/AMRAP) Metcon: 100 WallBall 9/6 kg 150 DU (2 min under + 20 K... -
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 22.11.17
CROSSFIT: Weightlifting: emom 8: 3 Positions Snatch Metcon: 4 Rounds for time: 50 DU 10 T2B 5 Squat snatch 70/50 kg ... -
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 09.11.17
DU/SU 50-40-30-20-10 Then 3 Rounds: 20 SDHP 43/30 kg 30 Wall-Ball 43/30 kg 40 D/U Then Find Max Clean and Jerk *Time... -
WOD 07.11.17
GYMNASTIC: 5 Round every 90″: 5 HSPU 20″L Sit METCON: 5 Round for time: 12 Pull Ups 5 STOH 80/55 kg 12 B... -
WOD 25.10.17
CROSSFIT Strength: Back Squat 3 3 3 3 (3″ a scendere + 3″ in bottom + veloce su) Metcon: 21-15-9 Deadlif... -
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 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 27.07.17
5 RFT 4 MU 8 Deadlift 100/80 kg 12 T2B 16 Pistol Cap time 20′ Accessory 3×10 single arm db/kb strict press 3×1... -
WOD 22.06.17
30 Min Running Clock 0-10 3 Rounds 30 Wall Balls 9/6 KG 20 DB Snatches (25/15 kg) 10-20 3 Rounds 250 M Row 10 Burpee... -
WOD 15.06.17
“Elizabeth” 21-15-9 Clean 60/ 43 kg / Dip Ring rest 5′ WOD For time 100 – 80 – 60 – 40 ̵... -
WOD 18.04.17
Emom 12 alt 3 Clean and 1 Jerk 70% 1RM 10 T2b G.I. Jane For time: 100 Burpee Pull Ups... -
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 25.01.16
CrossFit Class 4 rds not for time(quality): Ring l sit (30″) Wall squat (10 reps) Then: “Danny” Am... -
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 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 10.11.16
Complex: EMOM 8: 1 Power Snatch – 1 Hang Snatch – 1 OHS WOD: 5 Rounds for time: 10 Burpee Box Jumps 60/5... -
WOD 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 30.09.16
Burgener warm up 15 min to find max weight on 3 pos snatch Metcon:TIME CAP 20 8 down to 1 of: Push press(@50%1rm) **... -
WOD 19.09.16
Buon compleanno Marika! AMRAP 29 9 db snatch (each arm) 19 jumping pull ups 9 hang squat clean (45/30 kg) 87 du (sca... -
WOD 09.09.16
Strength 12 min to build an heavy complex Hang power snatch+squat snatch+ohs Metcon For time* —–time cap... -
WOD 24.08.16
CROSSFIT Games 2010 “Pyramid double Helen”* Run 1200 mt 63 kb swings (24/16 kg) 36 pull ups Run 800 mt 4... -
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 03.08.16
Buy in:20 burpees pull ups Right into 4 rds of: 400 mt run 20 deadlifts bw 10 db snatch dx (30/15kg) 10 db snatch sx... -
WOD 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 25.07.16 “HAPPY YESTERDAY B DAY ELY”
“Dt” with box jumps 5 rds of* 12 deadlifts (70/50 kg) 9 hang power clean 6 push jerk Every round 15 box ... -
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 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 27.06.16
10 minutes to find 1rm power clean&jerk Right into: Power clean@push jerk 12*1 (@70%) every 45 sec Then:* 6 rds... -
WOD 18.06.16
Teams of 2 – For Time 100 Push Press 45/30 kg 100 Wall Ball 9/6 kg 100 Step up with KB 16/8 kg 100 American Sw... -
WOD 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 13.06.16
CrossFit Class EMOM 12′ alt (40″ on 20″ off) Hollow pulses Handstand hold Wall squat therapy Then:... -
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 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 13.05.16
For time: 70 wb (9/6 kg) 60 deadlifts (60/45kg) 50 kb american swing (32/24 kg) 40 box jump over 30 hang power clean... -
WOD 30.04.16
Team of 2 Complete for time: 100 Pull-Ups 110 Box Jumps 60/50 120 Clean & jerks 45/30 kg 1600 mt Run... -
WOD 27.04.16 “Happy B Marti”
Happy B Marti!!! Warm up: 4′ AMRAP 98 jumping jack (must split in 4..)25/24/25/24.. 27 air squats 4 push ups W... -
WOD 13.04.16
CrossFit Class: For time: 50 pull ups 50 push ups hr 40 power snatch (50/30 kg) 40 oh lunges (50/30 kg) 30 burpees b... -
WOD 27.02.16
Team of 2 (1 person working a time) 100 Swing 24/16 kg 400 mt Run 100 Push press 20/15 kg 400 mt Run 80 Burpees 400 ... -
WOD 23.02.15
Weightlifting 5 Complex of Snatch: 2 Snatch High pull – 1 Power Snatch – 1 Hang Squat snatch – 1 S... -
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 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 16.02.16
CrossFit Games 2012 Regionals Event 4 For time (or as many reps as possible in 22 minutes): 50 Back Squats 60/40 kg ... -
WOD 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 11.02.16
3 RFT: 10 Pike Push ups 20 Back Squat 60/40 kg 30 Snatch DB 30/20 kg 200 Meter Run Indoor with Plate 20/10 kg (scale... -
WOD 08.02.16
CrossFit Class Strength Hang squat clean 12*1 75%(:45″) Then: Benchmark WOD “Fight Gone Bad” 3 rds... -
WOD 06.02.2016 “Revive”
Teams of 2 For time: 60 OHS 50/30 kg 20 Partner deadlifts 200/150 kg 20 Burpees over the bar 20 Partner deadlifts 20... -
WOD 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 010216
CrossFit Wod: Strength: Front squat:12*2 (:30″) Sdhp: 12*2 (:30″) Then: For time: 60 thrusters (45/30 kg... -
WOD 29.01.16
For time : 30 cal row 30 burpees box jump over 30 deadlifts (85/60 kg) 30 wall balls 30 hr push ups 30 wall balls 30... -
WOD 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 22.01.16 “HAPPY BDAY FRANCY”
WOD “FRANCY” 22 rds 1 power snatch (60/40 kg) 7 box jump 8 wall ball Time cap 30′ Finisher: 38 bur... -
WOD 11.01.16
Emom gymnastic 8' : (30" on 30" off) Hollow body position Wall climb (max reps) Then: 3 rds: 20 front squats (45/30 ... -
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 16.12.15 CFTN
Team of 2 pers!(1 work-1 rest) 10 rds each of: 5 slamball +5 jump squat with slam ball+10 mt sprint Then : 10 rds of... -
WOD 09.12.15 CFTN
WOD 9 dicembre 2015 2′ max “suicide”(run!) Then 2 rds: 50 jumping squat 40 kb american swing 30 kn... -
WOD 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 27.11.15 CFTN
EMOM 10 alt Gymnastic 5 Wall Climbing 30” Parallette L Sit 10 Rounds for Time: 5 Hang Clean and Jerks 50/30 kg... -
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 “PRAY FOR PARIS” 16.11.15 CFTN
Gymnastic Strength 15 – 13 -11 HSPU (Scaled Pike Push ups) Pistol Squat (for each side – Scaled Rolling ... -
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 ... -
WOD 04.11.15 CFTN
PORTARSI LA FELPA!!! Metcon 2 Rounds 200 M DB/KB Run (scaled only Run) 20 DB Front Rack Lunges 200 M DB/KB Run (scal... -
WOD 03.11.15 CFTN
Working on push press/push jerk Warm up : 10-9-8-7-6-5-4-3-2-1 Wall ball Broad jump Rest 2′ then: 4 rds: 3 str... -
WOD 02.11.15 CFTN
Weighlifting 10 minutes to establish a 3RM Snatch Squat (scaled Emom 10 of 3 Snatch Squat 60% 1RM) Metcon 7 Round fo... -
WOD 31.10.15 CFTN
Warm up (team of 3) 3 rds each: Pers 1 =200 row + 5 burpees Pers 2=air squat Pers 3= rest Then: 20 thrusters (50/30 ... -
WOD 28.10.15 CFTN
Weighlifting Emom 10 3 Position Snatch 7 Rounds for Time 7 Push Press 50/35 kg 7 Dip ring 7 Overhead squat 50/35 kg... -
WOD 27.10.15 CFTN
Emom 9′ of: Hollow rock (scaled hollow position) 40″ Handstand hold 40″ Jump squat (scaled air squ... -
WOD 03.10.15 CFTN
Partner WOD, for time, rep counts are per team, not per partner. On all movements, except sprints, one partner works... -
WOD 01.10.15 CFTN
Team Wod Workout (team of 3 pers) Each pers must run 800 mt Pers 1 (pace setter) :200 mt run Pers 2 : 10 alt dumbell... -
WOD 26.09.15 CFTN
Grace is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed f... -
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 22.09.15 CFTN
Work on gymnastic weakness (pick two and work 15 minutes) Hollow/v ups—kipping/butterfly pull ups—mu tra... -
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 17.09.15 CFTN
Working on snatch position(Burgener warm up ) Medball clean progression 5 rds : 20 medball clean 10 power snatch(50/... -
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 14.09.15 CFTN
Working on “Zeus” WOD “Zeus” “Benchmark day” 3 rounds for time: 30 Wall Balls 9/6 kg 3... -
WOD 10.09.15 CFTN
Working on snatch positions Strenght: 10 rounds of 1 snatch every 45″ Then: 2 rds: 800 mt run 20 kb (32/24 kg)... -
WOD 09.09.15 CFTN
Strength: 7 Round every 90″ 2 Thruster and 2 Push Jerk (max load) Mertcon For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4... -
WOD 08.09.15 CFTN
Working on clean/power clean Strenght 12 sets of: Clean+front squat (70%) every 45 seconds Then: 5 rds: 15 power cle... -
WOD 04.09.15 CFTN
The Benchmark Girls “Elizabeth” 21 – 15 – 9 reps for time: Squat Clean 60/40 kg Ring Dips Rest 3′ WOD 3 RFT 30... -
WOD 01.09.15 CFTN
Strength Emom 5 Snatch squat 3-3-3-3-3 reps at 70%/80% of 1RM rest 1′ Chest to bar pull ups 2-4-6-10 rest 30&#... -
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 28.08.15 CFTN
Warm up and mobility Weightlifting EMOM 8 1 Hang Power Snatch – 1 Hang Squat Snatch – 2 Balance Snatch W... -
WOD 25.08.15 CFTN
Warm up/mobility 10′ Med ball clean progression Tabata 8*20:10 1:thrusters (45/30 kg) 2:v ups(rx strict t2b) 3... -
WOD 21.08.15 CFTN
Warm up and mobility “Grace” 30 Clean and Jerk 60/40 kg rest 5′ WOD For time 100 – 80 –... -
WOD 20.08.15 CFTN
Warm up and mobility Emom gymnastic 12′ (40″ on 20″ off) Hollow rock Superman rock Just kipping WO... -
WOD 19.08.15 CFTN
Warm up and mobility Work on two weakness for 10 min WOD For time: WOD For time: Row 1000 m 50 Sumo Deadlift High-pu... -
WOD 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 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 04.08.15 CFTN
Warm up and mobility 12’Emom gymnastic(30″ on 30″ off) Kipping pull ups V ups Pistol squat WOD Smo... -
WOD 28.07.15 CFTN
Warm up /mobility Working on pistol squat/burpees For time: 50 pistol to candle to burpee Time cap:15′ Rest 5&... -
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 23.07.15 CFTN
Warm up/Mobility Emom alt 12′ (30″ on 30″ off) -strict toes to bar -handstand hold -ring dips (hol... -
WOD 22.07.15 CFTN
Warm up/Mobility EMOM 10 min : 3 Push Press AMRAP 16 min: 7 Power Clean 50/25 14 Box Jump 60/50 21 Sit Up Relax/Mobi... -
WOD 21.07.15 CFTN
Warm up/mobility Strength: 12×1 clean and jerk 70% (:45 rest) METCON 5 rds 12 alt kb/db snatch (24/16kg) 12 bur... -
WOD 20.07.15 CFTN
Warm up/Mobility Gymnastic Strength EMOM 12 30″ Handstand push up 30″ Pistol squat 30″ Dip ring WO... -
WOD 15.07.15 CFTN
Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. 1. Power Clean 2. ... -
WOD 14.07.15 CFTN
Warm up/mobility Emom alt 12′ (30″ on 30″ off) – handstand hold (facing the wall) – l ... -
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 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 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 20.06.15 CFTN
Warm up/Mobility Strength 7 Round 1 Power Snatches + 1 Balance Snatch + 1 Hang Squat Snatch 70% 1Rm Rest 1 mins betw... -
WOD 18.06.15 CFTN
Warm up/Mobility Working on hspu starting position EMOM 12 gymnastic alt 30″ on 30″ off -first movement ... -
WOD 12.06.15 CFTN
10 minutes working Split Jerk ( from the floor ) Really focus on form and the catch position. 2 sec pause in the cat... -
WOD 11.06.15 CFTN
Warm up/mobility Working on clean & jerk EMOM 7′ 3 hang squat clean + 1 power jerk Then: METCON 4 rds 12 ... -
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 03.06.15 CFTN
Strength EMOM 10 Alt 3 Pos Clean Squat & 1 Jerk 5 Front Squat (3″ botton up) Core 3 rounds of: 20″ ... -
WOD 01.06.15 CFTN
Strength EMOM 7 1 Fron squat / 1 Thruster / 1 Push Press / 1 Push Jerk / 1 Split Jerk Core: Tabata Hollow Rocks Metc... -
WOD 28.05.15 CFTN
STRENGTH Four sets of: Front squat x 5 reps @ 70-75% max from the ground Rest 15 seconds Kipping Pull-Ups x 10-15 re... -
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 22.05.15 CFTN
zs\w”| Strength 5 round of Snatch Complex Max (rest 1 min) 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead ... -
WOD 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 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 05.05.15 CFTN
Warm up/mobility Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power ... -
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 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 23.04.15 CFTN
Warm up/mobility Med ball clean progression 5 rounds for time of: 20 wall ball 20 sumo deadlift high pulls (45/30 kg... -
WOD 22.04.15 CFTN “The day after my Birthday”
WOD “The day after…” 42 Rounds off 1 HSPU Strict / Pike push ups 2 Snatch 50/30 kg 3 Burpees CAP T... -
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 20.04.15
WEIGHTLIFTING Clean & Jerk 8-7-6-5-4-3-2-1 Use the heaviest weight you can for each set. Rest 1′ between ... -
WOD OPEN DAY 18.04.15 CFTN
WOD 1 20 Push Press 50/30 kg 20 Lateral Burpee 15/12/9/6/3 Power Snatch each set of Power Snatch 15 Wall Ball 20 Pus... -
WOD 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 13.04.15 CFTN
Murph For time: Run 1 mi (1,6 km) 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi (1,6 km) Scaled: Murph 1/2: (800... -
WOD 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 09.04.15 CFTN
Warm up/mobility 10′ working on kipping /pike push ups(skills) Then: For time: 21 thrusters (45/30 kg) 400 mt ... -
WOD 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 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 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 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 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 17.03.15 CFTN
Warm up/working on WOD “The Seven” * 7 rounds for time: 7 hspu 7 thrusters (60/40 kg) 7 knees to elbow 7... -
WOD 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 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 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 28.02.15 CFTN
“Eva” 5 rounds for time of: Run 800 mt 30 kett swing (32/24/16kg) 30 pull ups Relax *Portarsi la felpa n... -
WOD 26.02.15 CFTN
Warm up/mobility 21/15/9 Front squats (45/30 kg) Kett swing (32/24/16kg) Rest 3′ 21/15/9 Push jerk(55/45 kg) B... -
WOD 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 09.02.15 CFTN
Strength C2B Pull ups 7 – 7 – 7 – 7 – 7 WOD “Gator” (cap time 25) 8 Round for t... -
WOD 03.02.15 CFTN
Warm up/mobility Strenght:4 hang power snatch OTM for 10 min Then: 4 rounds for time: 5 thrusters (70/40 kg) 10 burp... -
WOD 31.01.15 CFTN
Warm up/mobility For time: 21 power snatch (43/30) 21 burpees 21 pull ups 15 overhead squat(43/30) 15 burpees 15 pul... -
WOD 30.01.15 CFTN
Warm up – Mobility Skills: KB Snatch Strength: 100 Kettlebell Snatch (Cap time 10′) WOD: 10 Round of: 1&... -
WOD 28.01.15 CFTN
Warm up – Mobility Skills Gymnastics EMOM 10 Gymnastics: – odd: 6 Ring Dips (3 Strict+3 Kip) / 6 Pistol... -
WOD 26.01.15 CFTN
Warm up – Mobility Skills: Snatch Weightlifting: EMOM 10: 3 Hang Squat Snatch – 70% 1 Rm WOD: For tim... -
WOD 24.01.15 CFTN
Warm up/mobility For time: 400 mt run 50 wb 40 kb swing 30 box jump 20 goblet thruster 10 burpees 20 goblet thruster... -
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 16.01.15 CFTN
WARM UP/MOBILITY SKILLS: Movements “Zeus” WOD “Zeus” 3 rounds for time of: 30 Wall Balls 9/... -
WOD 10.01.15 CFTN
Warm up/Mobility For time: 15 rep clean & jerk (60/35) Run 400 mt 30 burpees Run 400 mt 45 wall ball Run 400 mt... -
WOD 05.01.15 CFTN
WARM UP/MOBILITY SKILLS: Clean and T2b WEIGHTLIFTING 10′: Find your 1 rep max of Clean Squat and Jerk WOD “The... -
WOD 29.12.14 CFTN
MOBILITY AND SKILLS SKILLS: Kipping Pull COMPLEX SNATCH 5 RNFT 3 Snatch DL 3 Snatch Pull 3 Power Snatch 3 Hang Snatc... -
WOD 24.12.14 CFTN
WOD 500 – Filthy Fity MOBILITY STRENGTH MIDLINE 5 Round: A1 30” L Sit Hold on Bar A2 30” Parallett... -
WOD 20.12.14 CFTN
Warm up/mobility “Christmas workout”* 1 burpee pull ups 2 Thruster (60 kg) 3 ring dips 4 jumping lunges(... -
WOD 17.12.14 CFTN
MOBILITY AND SKILLS STRENGTH 1′ Squat Clean – 1′ Push Jerk 2′ Squat Clean – 2′ P... -
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 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 10.12.14 CFTN
WARM UP/MOBILITY SKILLS: Clean and Snatch Final Italian Throwdown 2014 METCON 3 RFT – 5′ TIME CAP 5 Hang... -
WOD 09.12.14 CFTN
Warm up/mobility Every 2′ for 10′(5 sets): Snatch balance + hang snatch + snatch + 2 overhead squat Rest... -
WOD 06.12.14 CFTN “Manager birthday”
WARM UP/MOBILITY SKILLS: Front Squat / Thruster STRENGTH: Front Squat 5 75% – 3 80% – 2 90% Thruster ME ... -
WOD 02.12.14 CFTN
Warm up/mobility Emom 10′ 2 high hang snatch (80%max) 3 rounds for time: 50 box jump 40 kett swing(24 kg/16kg)... -
WOD 29.11.14 CFTN
Warm up/mobility Emom 12′ gymnastic : 10 jump knee tuck burpees 30″ handstand hold 10 stict t2b “H... -
WOD 22.11.14 CFTN
Warm up/mobility With a continuously running clock, For time 400mt run Fran (35/25kg) 400mt run Fran(35/25kg) 400mt ... -
WOD 17.11.14 CFTN
WARM UP/MOBILITY SKILLS: Toes to bar/Chest to bar STRENGTH GYMNASTICS: Tabata of Push Ups + Tabata Jumping Lunges ME... -
WOD 14.11.14 CF.TN
WARM UP/MOBILITY SKILLS: Clean and DU 1 . EMOMx6 Odd: 5 Pause Front Squats 50% of 1RM, 3 second hold at rock bottom ... -
WOD 13.11.14 CFTN
Warm up/mobility Weightlifting: Power clean 5-5-5-5-5 “Wittman” 7 rounds: 15 kb swing (24/16) 15 power c... -
WOD 11.11.14 CFTN
Warm up/mobility 15′ to find 3 max rep Squat Snatch Metcon: 4rounds: 15 overhead squat(50/30 kg) 10 ring dips ... -
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 30.10.14 CFTN
Wod 30 ottobre 2014 10' warm up/mobility 10' working on workout "Kalsu" On the minute: Complete 5 burpees and perfor... -
WOD 28.10.14 CFTN
5′ warm up 10′ working on pull ups WOD – 21-18-15-12-9-6-3 reps for time of: Burpee box jump Front... -
WOD 22.10.14 CFTN
Warm up Skills: Thruster, HSPU and Pistol Squat Strength: 5 minutes to find 1 RM Thruster Thruster 3-3-3-3-3-3-3 Met... -
WOD 21.10.14 CFTN
Warm-Up 10 minute dynamic warm up 5' working on kipping t2b Strength Hang Snatch 5-5-5-5-5 METCON 10 RFT 3 Snatches ... -
WOD 17.10.14 CFTN
Warm up and mobility Skill: Cluster Strenght: EMOM 8’00 3 Cluster Metcon: 4 Round 1’00” Burpees bo... -
WOD 15.10.14 CFTN
Warm up Strength- 5 Round 3 HSPU Strict – 5 Pistol Squat – 7 Dip Ring Strict – 1′ rest Metco... -
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 11.10.14 – “…the next CrossFitter”
10’warm up/mobility 10′ working on kipping pull ups For time: 30 kb swings 21/15/9/15/21 Thrusters * Pul... -
WOD 09.10.14
10’Warm up/mobility Emom 8′ complex snatch for time: 800m run, then two rounds of – 20 burpee box ... -
WOD 08.10.14
Warm up and Mobility Strength: 5xME T2b strict 5×5 OHS METCON QUALIFIER WOD ITD #3 In 8′ time cap complet... -
WOD 07.10.14
10 min Warm up/mobility 10min Working on hollow/kipping/butterfly 10-9-8-7-6-5-4-3-2-1 Deadlift (bodyweight) Burpees... -
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 02.10.14
10 min Warm up/mobility 10 min working on muscle snatch/power snatch 4 rounds for time: 7 power snatch 14 kettlebell... -
WOD 27.09.14
Mobility and Warm up Skills: Power Clean and Clean Squat Weiglifting: emom 8’00” 2 Power Clean – 1... -
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... -
WOD 19.09.14
Francesco’s birthday WOD Mobility Skills – Air Squat – Front Squat Strenght: – Front squat 5... -
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 16.09.14
Warm up/mobility Working on push ups/hollow position/kipping 0:00. 21/15/9 Thruster Kett swing Toes to bar 20:00. 12... -
WOD sabato 13_09_2014
WOD sabato 130914 Ore 10.30 Class CrossFit Molon Labe CrossFit NEVER FORGET 9/11 For time: -2001 Meter row or 2001 M...
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