Ordina Per: Direzione:
  • 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 05.03.2020

    “Barbara” 5 rds: 20 pull up 30 push up 40 sit up 50 air squat 3 min rest *time cap 40...
  • 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 19.12.19

    WEIGHTLIFTING 10 min on H3 Power Snatch CONDITIONING “KARABEL” 10 rds: 3 Power Snatch 60/43 kg 15 WallBa...
  • WOD 23.07.19

    EMOM 10 alt 40″ on – 20″ off Hollow (Rock) Double DB/KB OH Walking Lunge (scaled Front rack) CONDI...
  • WOD 24.06.19

    CROSSFIT CLASS EMOM 12 alt: 40″on-20″off Strict HSPU – Pike – Press (DB-KB) DU Ring Row COND...
  • WOD 10.06.19

    CROSSFIT CLASS: “KAREN” 150 WB 9/6 kg rest 3/5 min “GRACE” 30 Clean&Jerk 60/40 kg rest ...
  • WOD 29.11.18

    Strength: every 2 min x 5 rounds 7 Deadlift @70/80% 1RM 7/side Strict press (db/kb) AHAFA Conditioning “Runnin...
  • WOD 09.07.18

    CROSSFIT CLASS: “ATHLETES CHOICE” A) “Cindy” Amrap 20 5 Pull ups 10 Push ups 15 Air squat B)...
  • WOD 15.06.18

    “Nancy” 5 Rounds of: 400 mt run 15 OverHead Squat 43/30 kg Finisher: Amrap 5 Ring push ups...
  • WOD 13.06.18

    CROSSFIT CLASS: EMOM 10 alt 30″ on – 30″ off Pull up strict Mountain climb AMRAP 10: Karen (150 Wa...
  • Benchmark WOD 03.04.18

     “Barbara” 5 Rounds of: 20 Pull ups 30  Push ups 40 Sit ups 50 Air Squat each round 3′ rest...
  • WOD 19.02.18

    CROSSFIT CLASS: Stength: 5 x every 3′ 6 Deadlift @80% 1RM 12 walking lunges DB/KB front rack 50/60% BW Metcon:...
  • 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 10.10.17

    “ANGIE” For time: 100 Pull ups 100 Push ups 100 Sit ups 100 Air Squat ***Scaled: “Half Angie”...
  • WOD 24.06.17

    Time: 1k Row 50 Thrusters 30 Pull Ups 5′ rest Annie 50-40-30-20-10 Dubz Sit Ups...
  • WOD 15.06.17

    “Elizabeth” 21-15-9 Clean 60/ 43 kg / Dip Ring rest 5′ WOD For time 100 – 80 – 60 – 40 ̵...
  • WOD 01.06.17

    Strength: OHS 5-5-5-4-3 (3″ in bottom) every 90″ Squat snatch 3-3-2-2-2 (3″ in bottom) every 90...
  • WOD 25.05.17

    Gymanstic alt: Muscle up/Hollow rock: 4×max rep “Girl…Mini Eva” 3 round for time Run 800 meters KB swing...
  • WOD 18.05.17

    “Grace” 30 Clean and Jerk 60/43 kg * vietato droppare il bilanciere con solo dischi da 2,5/5 kg (per pun...
  • WOD 29.04.17

    Benchmark: “Fran”: 21-15-9 Thruster 43-30 kg Pull up Metcon buy-in: 500 m row/bike then: 4 RFT 8 Cluster...
  • WOD 03.11.16

    Skill: Bar Muscle up MARY: AMRAP 20′ 5 HSPU (optinons with pike push ups, push ups) 10 Pistols (options with b...
  • WOD 25.10.16

    Skill: Kipping pull up Emom 12′ Strength: 6 Thruster #70%1rm 12 Toes to bar Amrap 12 “Mini Cindy” 5 Pull...
  • 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 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 28.11.15 CFTN

    Benchmark day! Fran 21-15-9 Thrusters (45/30 kg) Pull ups Rest 5′ Isabel 30 snatch (60/40 kg) Rest 5′ Ka...
  • WOD 26.09.15 CFTN

    Grace is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed f...
  • 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 11.07.15 CFTN

    Warm up Stregth: 7 Round of 5 Front squat 70% 1RM rest 60″ WOD “JACKIE” 1000m Row 50 Thruster 20/1...
  • WOD GRETA 11.05.15 CFTN

    32 Chest to bar WOD “GRETA” 15 Round for time of: 7 Handstand Push ups 5 Hang Clean Squat 70/50 kg ̶...
  • 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 27.04.15 CFTN

    Skill: Kipping pull ups Strength EMOM 8: 1 Hang Power Clean – 1 Hang Squat Clean – 2 Push Jerk Metcon &#...