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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 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 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 &#...
