Ordina Per: Direzione:

  • 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 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 07.03.2020

    GYMNASTIC: 10 min working on handstand walk CONDITIONING: 3 rds of 4 min with 2 min rest 400 mt row Into Amrap of 4 ...

  • 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 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 10.02.2020

    GYMNASTIC: EMOM 10 alt: 40″ on – 20″ off Pull up chin / scaled hold chin Pike push up CONDITIONING...

  • 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...

  • 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 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 10.01.20

    GYMNASTIC 10 EMOM alt: 40” on 20” off T2b strict Push up Then: CONDITIONING AMRAP 15* 10 single arm db stoh(5 each)(...

  • WOD 08.01.20

    CROSSFIT CLASS: 12 min EMOM alt 40” on 20” off hspu tripod position Handstand hold Du/skill Then: 21-15-9* Hspu-push...

  • EMOM 12 alt 30″on-30″ off -Ring row -Seated strict press (DB/KB) -Mountain climb-Plank Hold then AMRAP 9...

  • WOD 16.12.19

    GYMNASTIC: EMOM 10 alt 40″on – 20″off Hollow to superman Wall squat CONDITIONING: AMRAP 15 70 DB S...

  • 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 10.12.19

    CROSSFIT CLASS: EMOM 12 alt 30″on – 30″off HSPU (Push press DB/KB) C2B (Pull up) CONDITIONING 30-2...

  • WOD 04.12.19

    CROSSFIT CLASS GYMNASTIC 10 EMOM alt 40″On – 20″Off – Handstand Hold Facing Wall (Plank) ...

  • WOD 02.12.19

    GYMNASTIC: EMOM 12 alt 40″ Chin up Hold 40″ Tempo push up 2020 40″ Tempo squat (kb) 2020 CONDITION...

  • WOD 26.11.19

    CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 40″ on – 20″ off WallClimb (no push up) Squat candle CONDITI...

  • 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 13.11.19

    CROSSFIT CLASS 10 min working on Handstand walk then AMRAP 6 2-4-6-8-etc… DB Snatch alt 25/15 kg Toes to bar r...

  • WOD 30.10.19

    CROSSFIT CLASS GYMNASTIC EMOM 12 alt 40″on-20″off Ring dips (Push up HR) Squat candle Wall climbs (no pu...

  • WOD 17.10.19

    GYMNASTIC 10 min working on: Pistol Squat Pull up strict (Ring row) CONDITIONING 21-18-15-12-9 American Swing 32/24 ...

  • WOD 02.10.19

    CROSSFIT CLASS EMOM 30 alt (40″work-20″rest / scaled 30″work-30″rest) 1. Toes to bar (kippin...

  • 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 27.09.19

    GYMNASTIC EMOM 12 alt 30″off-30″on -Pistol squat -Rind dip (Jumping dip – push up) -Hollow rock (H...

  • WOD 24.09.19

    CROSSFIT CLASS GYMNASTIC EMOM 10 alt Min 1: 4-8 Strict Pull up 8-12 Kipping pull up 12-15 Ring Row Min 2: 4-8 Strict...

  • 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 16.09.19

    GYMNASTIC: EMOM 10 C2B – Pull up (10 min working on pull up) CONDITIONING 21-15-9 Back squat 43-30 kg Push up ...

  • WOD 07.09.19

    GYMNASTIC: EMOM 10 alt 30″ ON-30″ OFF HSPU/Pike push up/DB-KB Press Hollow rock/Hold CONFITIONING: AMRAP...

  • WOD 27.08.19

    GYMNASTIC 12 min working on 30″Strict Pull up (Ring row) 10 Push up HR 30″ Hold Squat 90^ CINDITIONING 1...

  • WOD 23.08.19

    GYMNASTIC: EMOM 10 alt (40″ ON – 20″ OFF) Handstand Hold (taps) Ring row CONDITIONING AMRAP 2 R...

  • WOD 12.08.19

    CROSSFIT CLASS: GYMNASTIC 10 min working on – Pull up strict / Ring Row – Pistol squat / Banded – ...

  • WOD 18.07.19

    GYMNASTIC 10 min working on handstand walk CONDITIONING 27-21-18-15-12-9-6-3 WallBall 9/6 kg American Swing kb 32/24...

  • WOD 16.07.19

    GYMNASTIC: EMOM 8 alt 40″ on – 20″ off Pull up strict – Ring Row Ring dip strict – Dip...

  • WOD 09.07.19

    10 min QUALITY: Pistol Squat (Banded) V_Ups (Hollow Hold) DU (Practice) CONDITIONING: EMOM 15 alt (40″on-20...

  • WOD 29.06.19

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

  • 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 15.06.19

    10 min working on *Chin up strict *Pistol squat alt *DU-Attempt then Every 2 min x 8 rounds Station 1 : 10/15 Unbk W...

  • WOD 12.06.19

    CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 30″ On – 30″ Off Hollow to superman to hollow Handstand Shou...

  • WOD 04.06.19

    GYMNASTIC: EMOM 12 alt 30″ on – 30″ off Pull up strict (Ring row) Candlestick Wall Climb (Ground) ...

  • WOD 30.05.19

    GYMNASTIC 10 min working on Handstand Walk CONDITIONING EMOM 20 10/15 HSPU (Push Press DB/KB) 15/20 American Swing 3...

  • WOD 27.05.19

    CROSSFIT CLASS “Ship” 9 rounds 7 Squat Clean 83/60 kg 8 Burpee box (tall!) cap 25 min Finisher: 5 min T2...

  • 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 08.05.19

    CROSSFIT CLASS GYMNASTIC EMOM 12 alt 40″on – 20″ off Handstand Hold / Hollow Hold Side Plank / 40&...

  • WOD 04.05.19

    GYMNASTIC: EMOM 12 ALT 10/20 GHD (V UPS/SIT UPS) 10/20 PISTOL ALT 10/20 TALL BOX JUMP 70/60 cm CONDITIONING: SWINGIN...

  • WOD 24.04.19

    CROSSFIT CLASS: GYMNASTIC EMOM 12 alt (40″on-20″off) Support Pos Ring Plank pos Bottom pos Ring Hollow H...

  • WOD 17.04.19

    CROSSFIT CLASS GYMNASTIC EMOM 10 alt 30″ on – 30 off WallClimb Toes to bar strict CONDITIONING AMRAP 14 ...

  • WOD 15.04.19

    CROSSFIT CLASS Tabata alt 1. Hollow Position 2. Handstand Hold into Tabata alt 3. V Ups (Sit up) 4. Shoulder Tap (Pl...

  • WOD 11.04.19

    GYMNASTIC: 10 min working on Handstand walk (box drill) Pistol squat CONDITIONING AMRAP 8 8 Cal row / Bike / SkiErg ...

  • WOD 06.04.19

    GYMNASTIC: EMOM 10 alt 40″on-20″off Kipping Ring Row V Up alt – SitUps CONDITIONING: AMRAP 15 50 C...

  • WOD 29.03.19

    GYMNASTIC: EMOM 10 alt (40″on-20″off) WallClimb (Handstand drill) Hollow (rock) CONDITIONING 4 rounds of...

  • WOD 26.03.19

    Gymnastic: 10 min working on Handstand Walk (drill on box) Conditioning 5 Rounds of Amrap 3 with 1 min rest 3 Power ...

  • WOD 20.03.19

    CROSSFIT CLASS Gymnastic 10 min working on BAR MU Conditioning 3 rounds of 10 BAR MU (20 Pull up) 20 HSPU (Push pres...

  • WOD 14.03.19

    GYMNASTIC: EMOM 10 alt 15/20 GHD Sit up / ABMat Sit up 5/10 MU / 10-20 C2B STRENGTH: 10 min to build 3RM Power Snatc...

  • WOD 13.03.19

    CROSSFIT CLASS: Gymnastic: 10 min working on Kipping HSPU Progression Conditioning: 3 rounds of MAX EFFORT at each s...

  • WOD 11.03.19

    CROSSFIT CLASS: GYMNASTIC: EMOM 8 alt 40″ on – 20″ off Chin up strict (ring row) Bear crawl CONDIT...

  • WOD 22.02.19

    GYMNASTIC 10 min working on – pull up strict / ring row – pistol squat (pistol box – pistol banded...

  • WOD 13.02.19

    CROSSFIT CLASS EMOM 12 alt 40″on-20″off Handstand Taps (hold) Chin Hold Hollow rock (hold) CONDITIONING ...

  • 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 01.02.19

    GYMNASTIC 10 min working on handstand walk / DU / Shoulder taps / Seal walk CONDITIONING 30-20-10 DB Snatch HSPU (Pu...

  • WOD 29.01.19

    AMRAP 20 25/18 Cal row (max 90″) 50 DU (1 min under) 3 Rounds of “The Chief” 3 Power Clean 60/40 k...

  • WOD 21.01.19

    CROSSFIT CLASS A. GYMNASTIC 2XTabata alternating Pull up strict/Ring row Plank position B. CONDITIONING 70 WallBall ...

  • WOD 16.01.19

    CROSSFIT CLASS Gymnastic: EMOM 10 alt: 40″on-20″off Bar/Ring MU/Pull up Hollow to superman Conditioning ...

  • WOD 08.01.19

    GYMNASTIC: EMOM 10 alt 30″ on – 30″ off V Ups (Hollow Hold) Ring Dip strict (Jumping) CONDITIONING...

  • WOD 28.12.18

    GYMNASTIC 12 min working on Hollow (rocks) Handstand hold facing wall (taps) Pull up strict (ring row) then CONDITIO...

  • WOD 10.12.18

    CROSSFIT CLASS: Gymnastic 15 min working on: T2B/T2R Strict Handstand Hold (Taps) Facing wall Pistol squat (Bands/Ro...

  • WOD 30.11.18

    Gymnastic: Emom 12 alt (40″ on – 20″ off) L Sit on box Wall climb (handstand walk) Pistol squat (b...

  • WOD 28.11.18

    CROSSFIT CLASS Gymnastic: Emom 10 alt of: 5/10 Bar MU (Box-Pull up-strict) 10/20 Hollow rock (hold 40″) Condit...

  • WOD 22.11.18

    Gymnastic: 10 min working on Hollow to superman Pull up strict (Ring row) Conditioning: Amrap 3 10 Knee to elbow 20 ...

  • WOD 20.11.18

    Gymnastic: Working on Kipping HSPU then 5 min Amrap HSPU (Pike Push up) rest 5 min Amrap 15 30 DB Snatch alt 30/20 k...

  • WOD 08.11.18

    10 min working on Pistol Squat T2B Strict DU Conditioning: 3 Rounds of Amrap 4 – rest 1 min 10 Down&Up 10...

  • WOD 05.11.18

    CROSSFIT CLASS: Gymnastic: Emom 12 alt (40″ on – 20″ off): HSPU – Handstand hold Hollow rock...

  • WOD 22.10.18

    CROSSFIT CLASS: Emom 12 alt 40″ on – 20″ off Wall climb – shoulder tap in plank DU – D...

  • WOD 17.10.18

    CROSSFIT CLASS: Gymnastic: Emom 10 alt: 30″ on – 30″ off Chin up – ring row Pistol squat ...

  • WOD 12.10.18

    Gymnastic: 8 rounds alt 1 min work – 30″ rest of: Handstand taps (hold) Toes to bar strict (knee up) Con...

  • WOD 09.10.18

    Gymnastic: EMOM 8 alt (40″ on – 20″ off) Ring dips Mountain climb (Plank) Conditioning: EMOM 20 al...

  • WOD 06.10.18

    Conditioning: 6 rounds 1 min each station: Max cal row Max power snatch 30/20 kg Max burpee box over rest Finisher: ...

  • WOD 28.09.18

    Gymnastic: Emom 12 alt 30″ on – 30″ off Shoulder tap facing wall (hold) Squat to candle Hollow roc...

  • WOD 20.09.18

    Gymnastic: EMOM 10 alt 30″ Bar Mu / C2B / Pull up Conditioning: Min 1-5: 50 DB Snatch alt 25/15 kg Min 6-10 50...

  • WOD 19.09.18

    CROSSFIT CLASS: Gymnastic: 10 min working on: Support working ring Swing Ring Side Plank Conditioning: 3 min ON R...

  • WOD 14.09.18

    Gymnastic: EMOM 10 alt 30″ on – 30″ off Max Chin up strict (ring pull up) Max Pistol squat alt (si...

  • WOD 06.09.18

    Gymnastic: 10′ working on Pull up strict (Ring row) / Hollow (rock) / (Ring) Push up Conditioning: Every 2 min...

  • WOD 03.09.18

    CROSSFIT CLASS: 10 min working on: L Sit Bar – DU – Handstand walk (box/skill) Conditioning: 1-10 Power ...

  • WOD 31.08.18

    GYMNASTIC: EMOM 10 alt: 5/10 HSPU (DB/KB Push Press) 10/20 Pistol squat alt (single leg squat alt) CONDITIONING: AMR...

  • WOD 22.08.18

    CROSSFIT CLASS: Emom 12 alt: 30″ Ring support – Hollows pos 30″ Strict pull up – ring row 30...

  • WOD 13.08.18

    CROSSFIT CLASS: 10 min working on Hollow rock – ring dips – DU Conditioning: 4 Rounds of: 15 Power Snatc...

  • WOD 07.08.18

    Gymnastic: 10 min working on: ring swing – hollow rock – superman rock Conditioning: Amrap 7 7 Power Sna...

  • WOD 02.08.18

    Gymnastic: Kipping HSPU progression Rx Emom 10 of 5/10 HSPU Conditioning: 21-15-9 OHS 50/35 kg HSPU (scaled push up ...

  • WOD 31.07.18

    GYMNASTIC: Working on BAR MU Scaled up: 3/6 Bar MU Emom Scaled down: 3/6 Pull up strict Emom Skills: working on Bar ...

  • WOD 18.07.18

    CROSSFIT CLASS: Gymnastic: 10 min working on HS Walk Metcon: Amrap 20 15 OHS 10 mt HS Walk/20 mt bear crawl/20 Shoul...

  • WOD 03.07.18

    GYMNASTIC: 10 min working on: Pull up strict (ring row) DU (single under) Superman rock (superman hold) then METCON ...

  • WOD 27.06.18

    CROSSFIT CLASS: EMOM 8 alt: 12-16 Pistol squat 30″ Shoulder taps / hold METCON: 5 x 2 min on – 2 min off...

  • 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 15.06.18

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

  • WOD 06.06.18

    CROSSFIT CLASS: Emom 10 alt: 30″ Max HSPU (scaled DB/KB Strict Press) 30″ Max Pistol squat alt (scaled 1...

  • WOD 25.05.18

    Gymnastic: EMOM 10 alt 40″ on – 20″ off Hanstand Hold Ring dips Metcon: 30 C2B 30 Push ups 30 OHS ...

  • WOD 22.05.18

    Gymnastic: 10 min working on strict Muscle Up (ground, transition, false grip) then Metcon: 4 runds of: 20 WallBall ...

  • WOD 17.05.18

    Gymnastic: 10 min working on Handstand walk then: 30 DB Snatch alt 25/15 kg 5 Bar MU* 40 WallBall 9/6 kg 5 Bar MU* 5...

  • WOD 14.05.18

    CROSSFIT CLASS: EMOM 12 alt 40″on – 20″off Chest to bar – Pull ups Hollow to superman DU the...

  • WOD 08.05.18

    Gymnastic: 10 min working on Ring row / DU / Hollow rock Metcon: 3 Rounds of: 200 mt Run 12 Air Squat 200 mt Run 9 k...

  • WOD 02.05.18

    CROSSFIT CLASS: 10 min working on ring position (bottom/support) / Pistol squat then: 21-15-9 Chest to bar  scaled⇒P...

  • WOD 24.04.18

    GYMNASTIC: 10 min working on ring MU transition METCON: Aamrap 14′ 7 MU 50 WallBall 100 DU – 1 min under...

  • WOD 21.04.18

    EMOM 10 alt 5/10 Bar MU 30″ 10 mt Shuttle run METCON: AMRAP 12 (only barbell) 20 OH Lunges in place 15 Back sq...

  • WOD 19.04.18

    Gymnastic: 10 min working on: Hollow-Superma Pistol Squat Metcon: 10-9-8-….1 Toes to bar Hanstand push up Ring...

  • WOD 16.04.18

    CROSSFIT CLASS: Gymnastic: Kipping hanstand push ups progr. ON 20 min clock 25 HSPU 50 KB front rack step ups alt (6...

  • WOD 11.04.18

    CROSSFIT CLASS: Gymnastic: 10 min working on L Sit – Pistol – Handstand (taps) Metcon: 7 Thruster 43/30 ...

  • 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)...

  • WOPD 05.04.18

    Gymnastic: 21-15-9 Pull ups strict HSPU strict (scaled strict press db/kb) right into 9-15-21 BAR MU (scaled pull up...

  • WOD 29.03.18

    Gymnastic: For reps 5 unbroken sets of Bar MU / Pull ups Metcon: 21-15-9 DB Snatch 25/15 Burpees over DB *50 DU afte...

  • WOD 23.03.18

    Gymnastic: EMOM 8 “Midline complex” 5 Hollow rock + 5 V-Ups + 5 Squat Candle then 30-20-10 Power Santch ...

  • WOD 20.03.18

    Gymnastic: Amrap 5 Handstand push ups rest 3′ Amra 5 Chest to bar Metcon: Emom 10 alt: 18/14 Cal Row 40″...

  • WOD 16.03.18

    Gymnastic:. EMOM 16 alt 30″ Hold Dip Support 30″ L Sit 30″ Hold Dip Bottom 30″ Mountain Clim...

  • WOD 09.03.18

    Gymnastic: 10 rounds: Max Pull ups in 10″ rest 30″ Metcon: 4 x Amrap 3 – rest 3 min 24 Box over 24...

  • WOD 07.03.16

    CROSSFIT CLASS: Emom 10 alt 40″ Handstand hold/taps 40″ V-Ups/Hollow pos “Havana” Amrap 25 1...

  • WOD 05.03.18

    CROSSFIT CLASS: Gymnastic: 10 min working on strict work: T2B Pike push ups (scaled push ups) Ring pull ups Metcon: ...

  • WOD 28.02.18

    CROSSFIT CLASS: Double Tabata alt: HSPU/HS Hold Air Squat/Pistol squat Metcon: 100 Deadlift (bodyweigth) every time ...

  • WOD 26.02.18

    CROSSFIT CLASS: Emom 10 alt: 15 Hollow rock 40″ DU Amrap 20 Deadlift + Power Clean + Front Squat + Jerk 85/50 ...

  • WOD 22.02.18

    Gymnastic: 10 min working on 10 Shoulder tap wall facing 10 Ring dips 10 Pistol squat alt then Amrap 15 3 Squat snat...

  • WOD 14.02.18

    CROSSFIT CLASS: Gymnastic: EMOM 10 alt 30″ max strict pull up 30″ wall climb then 4 Rounds 50 DU (30R...

  • WOD 08.02.18

    Gymnastic: EMOM 10 alt 30″ on – 30″ off L-Sit on Rings Box around the world Metcon: Every 3′...

  • 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 02.02.18

    Gymnastic: 15 min working on rope climb and Handstand Walk Metcon: Amrap 10 5 Power Clean and Jerk touch and go 43/3...

  • WOD 31.01.18

    CROSSFIT CLASS Gymnastic: 10 min working on 10 Shoulder tap (scaled box) 10 K2E (Strict) 10 Superman rock Metcon ...

  • WOD 26.01.18

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

  • WOD 20.01.18

    10 min working on: 10 V Ups – 20 Air Squat – 30 DU Metcon: Amrap 20 4 Pull ups (strict) 8 Push ups HR 12...

  • WOD 17.01.18

    CROSSFIT CLASS Emom 8 alt 10 Ring dips 30″ Wall squat hold then: Amrap 3 Burpees Amrap 10 of: 15 Deadlift 85/6...

  • WOD 15.01.18

    CROSSFIT CLASS: 10 min working on 3 wall climb 9 Pistol 30″ L Sit Metcon: 3 Rounds of: 2 rounds of “Cind...

  • WOD 12.01.18

    – Gymnastic: Emom 10 alt (40″ on – 20″ off) Hollow rock HS Hold – Metcon: 100 American...

  • WOD 05.01.18

    Gymnastic A:1 x max unbroken in 40″ (Bar MU – C2B – Pull up) rest 1′ 7 sets @ 40% of rest 10...

  • WOD 03.01.18

    CROSSFIT CLASS 10 min working on 20″ Just Kipping 10 Pistol 20″ L Sit Buy in 30 Thruster 43/30 kg into A...

  • 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 23.12.17

    Emom 12 alt Ring row 30″ V_ups 30″ Push ups 30″ Metcon: Open 13.2 Amrap 10 5 STOH 50/35 kg 10 Dead...

  • WOD 21.12.17

    Gymnastic: 10 min working on 10 Facing Shoulder tap 20″ L Sit 10 Superman rock Metcon: 10 rounds of 5 Push Pre...

  • WOD 18.12.17

    CROSSFIT CLASS: Working on Pistol progression Metcon: 5 X 30″ on – 30″ off MedBall Clean 9/6 kg Pi...

  • WOD 15.12.17

    Gymnastic: 10 rounds for time Hollow – Superman – Hollow Metcon: Amrap 7′ 200 mt row 15 Air Squat ...

  • WOD 07.12.17

    EMOM 15 alt 5/10 tick tack to candle 5 HSPU (5″ a scendere) 15/20 Kipping pull ups AMRAP 6 Power Clean and Jer...

  • WOD 05.12.17

    Gymnastic: 10 min working on 5 Pull ups 10 Push ups 15 Squat Metcon: 10 Rounds: 3 Bar MU 5 HSPU 7 V-Ups *time cap 15...

  • WOD 29.11.17

    CROSSFIT: 10 min window: Pistol 10 alt L-Sit (bar) 30″ Superman (rock) 20 Metcon: 3 Rounds of: 30 OH Walking l...

  • WOD 27.11.17

    CROSSFIT: GYMNASTIC Emom 10 alt: 30″ Max ring dips (push ups) 30″ Handstand Facing Hold METCON: Amrap 15...

  • WOD 23.11.17

    Gymnastic: Working on kipping HSPU (10 min) Metcon: 2 Round of: Min 1: Max Cal Min 2: rest Min 3: Max Med Ball Clean...

  • WOD 18.11.17

    Gymnastic: 10 min working on transition MU Ring Metcon: 30 cal row 40 wall ball 9/6 kg 50 DB Snatch 30/20 kg 40 wall...

  • 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 14.11.17

    -Weightlifting: Squat Clean 5×2 -Gymnastic: EMOM 8 8 Handstand Pushup Handstand Hold 30″ -Tabata (20″ on/10″ o...

  • 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 13.10.17

    GYMNASTIC: EMOM 12 30″ Top Postion Ring Hold 15 V_UP 30″ Bottom Position Ring hold 20 Hollow rock METCON...

  • 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 10.10.17

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

  • WOD 05.10.17

    Skill: MU Metcon: 6 Rounds Alternating A & B 2 Min On: 2 Min Off A) 15 Thrusters 43/35 kg 10 Box Jumps ME MU o ...

  • WOD 03.10.17

    Skill 10 min Skill EVEN 6 Strict HSPU (scaled 30″ HS Hold) ODD 2 Wall Climb or 10 mt Handstand Walk Metcon: 40...

  • WOD 26.09.17

    Gymnastic Emom 10 alt 10 HSPU 30″ L Sit Metcon Emom 15 ME Row in 40″ 20-15 KBS 24/16 20-10 Pistols...

  • WOD 22.09.17

    Amrap 8 5 Power Snatch 50/35 kg 10 Toes2Bar 30 DU Amrap 8 5 Squat Snatch 60/43 kg 10 V UP 30 DU Finisher: 50 HSPU Ca...

  • WOD 14.09.17

    Strength/core EMOM 12 alt: 1 Push press – 1 Push Jerk – 1 Split Jerk 45″ Plank Metcon: AMRAP 14 4 ...

  • WOD 13.09.17

    CrossFit Class: Skill: HSPU Partner WOD AMRAP 25 50 KBS 32/24 kg 40 Ring row 30 Back Squats 80/50 kg 20 Deficit HSPU...

  • WOD 08.09.17

    Skill: MU/HSPU WOD “Nate” Amrap 20 2 MU (scaled 4 pull up) 4 Hspu 8 KS 32/24 kg  ...

  • WOD 05.09.17

    Skill: EMOM 10 30″ Max HSPU 30″ Max Pull Ups Metcon: 40-30-20-10 OH Lunge 30/25 kg 27-21-15-9 Cal Row 18...

  • WOD 25.08.17

    Gymnastic: 5 round of: 2 Wall walk + 10 taps (scaled 10″ HS Hold) every 90″ Amrap 16 200 mt Row 8 Strict...

  • WOD 10.08.17

    Gymnastic skill/strength: Emom 9 20″/30″ top of Dip 20″/30″ Tuck L-Sit 20″/30″ b...

  • WOD 01.08.17

    Strength: Cluster 5×3 @80% every 90 rest 2′ AMRAP 1′ Cluster 70% 1RM AMRAP 12 3 Squat Clean 80/60 kg 10 ...

  • WOD 26.07.17

    CrossFit Class: Strength: Back squat 3 3 3 3 3 (3″ in pause) every 90″ Metcon: AMRAP 6 x 2 round (rest 2...

  • WOD 11.07.17

    Gymnastics: For time Emom 10 alt 10 Pull up strict 20 Mountain Climber Open 13.3 Amrap 12 150 WB 9/6 kg 90 DU 30 MU...

  • WOD 30.06.17

    Gymnastic: Emom 10 alt 20 Pistol 10 Strict T2B Metcon: 6 Rounds 2 Min On/1 Min Off (alt. btw A e B) A) AMRAP 2 8 cal...

  • WOD 21.06.17

    Crossfit Class: Gymnastic: MU Progression in 15′ Metcon AMRAP 15 1 Power Clean 100/65 kg 3 C2B strict 7 Burpee...

  • WOD 08.06.17

    Strength gymnastics: Emom 10 alt 3 Ring MU (3 pull up + 3 dip) 20 Pistol Squat Metcon: 100 Burpee Pull Ups EMOM 3 Fr...

  • WOD 27.05.17

    Gymnastic: 4 Round every 2: 10 Dip Ring Strict 30″ L Sit Holds Every 3’for 18 minutes: 20 Wall Balls 9-6...

  • 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 17.05.17

    CrossFit Class Emom 10 alt 2 Snatch Squat 85% 1rm 5 Ring dip strict Metcon 21-18-15-12-9-6-3 Power Snatch 50/35 kg L...

  • WOD 02.05.17

    Midline Stability – Amrap 6 10 Hollow Rocks 10 V Ups In Teams of 3 Amrap 21 7 clean and jerk 60/40 kg 13 box j...

  • WOD 20.04.17

    Gymnastic: EMOM 10 Odd: 30″ Bar Mu Even: 30″ Front Plank Hold METCON: AMRAP 8 (Group 1) 15 Wallballs 9/6...

  • WOD 14.04.17

    Gymnastic – every 30″ for 6′ 20″ HS Hold 20″ Bar L Sit 20″ Pistol Conditioning &...

  • WOD 11.04.17

    – Strength Gymnastic: Emom 3: 3 Bar Mu Emom 3: 6 C2B Emom 3: 9 Pull up * RX il lavoro è strict! – Metcon...

  • WOD 05.04.17

    CrossFit Class Skill: 10′ Free HS Amrap 3′ for 5 cycles: 40 DU 9 Thruster 50/35 kg 12 T2b Rest 2′ ...

  • WOD 31.03.17

    Specific warm up: 4 round of: DU 1′ HS Hold 1′ Bear Crawl 1′ WOD: 6 rounds for time of: 7 Handstan...

  • WOD 29.03.17

    CrossFit Class Emom 8 alt 30″ Supine Ring Rows 30″ Hollow Holds rest 2′ Amrap 18 6 Bar MU (opzioni...

  • WOD 24.03.17

    Metcon 3 rounds, 1 min per station, of: Dumbell snatch 22,5/15 kg T2b Sumo Deadlift High-pull 50/35 kg Pull ups Push...

  • WOD 13.03.17

    Crossfit Class: -Strength Gymnastic: 6 Round every 90″ of 10 Pull up strict (opzioni elastico o scala i numeri...

  • WOD 09.03.17

    “The Chief” Max rounds in 3 minutes of: 3 Power Cleans 60/40 kg 6 Push-ups 9 Squats Rest 1 minute. Repea...

  • WOD 02.03.17

    Tabata Front Squats 43/30 kg 8 rounds, 20 seconds on, 10 seconds off: Emom 10 15/10 K2E “Elizabeth” Clea...

  • WOD 24.02.17

    EMOM 10 alt (40″on 20″off): Hollow to superman Handstand hold/handstand shoulder taps “Crossfit op...

  • WOD 23.02.17

    Gymnastic: 6×7 or max effort strict pull-ups/c2b/mu every 90″ Mini “McGhee” Amrap 20: 5 Deadl...

  • WOD 11.02.17

    Strength: Front Squat 5-5-5-5-5 80% 1Rm every 90″ Bar Muscle up 3-3-3-3-3 (Banded Muscle up) For Time: 30 Knee...

  • WOD 04.02.17

    Emom 10 alt HS Hold 30″ HSPU 30″ Karen & Annie’s Playdate For time: 50-40-30-20-10 Wall Ball ...

  • WOD 01.02.17

    Crossfit Class Test: 1 min Max reps pull ups(strict/kipping/butterfly/jumping) Rest 2′ then repeat 2 rds for t...

  • WOD 25.01.16

    CrossFit Class 4 rds not for time(quality): Ring l sit (30″) Wall squat (10 reps) Then: “Danny” Am...

  • WOD 19.01.17

    EMOM 10 alt: 40″ hollow to superman 5-10 deficit hspu (scaled strict press db/kb) Amrap 15: 1 pull ups 2 burpe...

  • WOD 17.01.17

    EMOM 10 EVEN 8 – 10 Strict Pull up ODD   2 – 4 Wall Climb or 10 mt Handstand Walk EMOM 15 12 Walking Lunges 60...

  • WOD 11.01.17

    Gymnastic Handstand Complex: EMOM 12 Even: 30″ HS Hold + ME HSPU (Scale Plank+Push Ups) Odd: rest Metcon ̶...

  • WOD 09.01.17 – “Happy B Day CROSSFIT TRENTO new box”

    WOD “Happy B Day CROSSFIT TRENTO new box” Primo classificato uomo/donna della giornata con una magletta ...

  • 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 31.10.16

    CrossFit Class EMOM gymnastic 8 :(40″ on 40″ off) Max pull ups strict Hollow to superman Then: 10-15-20*...

  • WOD 15.10.16

    Running clock 0-10 Min 21-15-9 Strict HSPU (options: hspu kipping – DB strict press) Strict Pull-ups (options:...

  • WOD 05.10.16

    CrossFit Class 20 min working on skills (rotate every 2 min) Skills:rope climbs/squat therapy/ring swings AMRAP 12 (...

  • WOD 29.08.16

    Weightlifting Power Snatch (Touch & Go) : 3 Rep Max (Cap Time 10 min) Gymnastic Pull-ups : 3x Max Rep, rest 1 m...

  • WOD 08.08.16

    Working on pullups (strict/kipping/butterfly) Then: 20 AMRAP 21 wb (9/6 kg) 15 power clean (60/40 kg) 9 burpees late...

  • WOD 21.07.16

    Gymnastic strength EMOM 12 alt HSPU strict 5-10 rep (Scaled: Kipping – 30″ HS Old – Strict Press) ...

  • WOD 26.05.16

    Gymnastic Emom 10 10-9-8-7-6…1 Dip ring Metcon 21-18-15-12-9-6-3 Thruster 35/25 kg Box Jump 60/50 Cap time 20&...

  • WOD 19.05.16

    DIANE – J.T. 21-15-9 reps, for time of: Deadlift 100/70 kg Handstand Push Up Ring Dip Push-up * Scaling: HSPU ...

  • WOD 02.05.16

    CrossFit Class EMOM 12′ 45″on 15″ transition ring dips (kipping/jumping) Squat to candle Handstand...

  • WOD 28.04.16

    Metcon: 50 Strict Press for time 70% 1Rm Each time you break perform 10 jumping lungees and 5 Rounds for time: 10 St...

  • WOD 20.04.16

    CrossFit Class Skills: team of 5 pers:20 min of work *rotate every minute **work for quality Hollow position Ring sw...

  • WOD 14.04.16

    Strength: Tabata Hollow to Superman 5 Rounds of 3 Minute AMRAP: 4 Thruster 50/30 kg 6 Toes to bar 8 Med Ball Clean 9...

  • 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 24.03.16

    EMOM 8 Gymnastic: 10 Pistol squat EMOM 20 alt 8 Deadlift 100/60 kg 10 Pull up 12 American Swing 32/24 kg 20 du (60 u...

  • WOD 07.03.16

    CrossFit Class Muscle up progression 14 ‘ AMRAP 10 power cleans (45/30 kg) 10 burpees 10 wb (9/6 kg) CrossFit ...

  • WOD 24.02.16

    EMOM alt 8′: 40″ Hspu (scaled handstand hold) 40″ knees to elbow Then: “the Chief” 5 r...

  • 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 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 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 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 01.12.15 CFTN “Gymnastic”

    Per il mese di dicembre, in attesa del nostro nuovo box. Posterò sempre un Wod a portata di mano. 8 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 27.10.15 CFTN

    Emom 9′ of: Hollow rock (scaled hollow position) 40″ Handstand hold 40″ Jump squat (scaled air squ...

  • 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 05.10.15 CFTN

    Gymnastics Strength: Complete as many reps as possible in 10 minutes of HSPU (Scaled Pike Push or Push up) Complete ...

  • WOD 25.09.15 CFTN

    Amrap 10 “Cindy” 5 Pull-ups 10 Push-ups 15 Squats rest 5′ For time 100 Shoulder to Overhead 50/30 ...

  • 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 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* *...

  • 07.07.15

    Weighlifting Emom 10 Hang Power Snatch 3 – 3 – 3 – 3 – 3 Hang Squat Snatch 3 – 3 ̵...

  • WOD 03.09.15 CFTN

    Skills: Ring and Bar MU Wod “René” 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 ...

  • WOD 07.08.15 CFTN

    Warm up and Mobility “Air Force” modified AMRAP 16 20 Thrusters kb/db 24/16 kg 20 Sumo Deadlift High Pul...

  • WOD 06.08.15 CFTN

    Warm up/mobility Working on position(hollow/superman) Kipping pull ups (skills) 8′ amrap 10 pull ups 15 push p...

  • 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 03.08.15 CFTN

    Warm up and mobility Strength Gymnastic 10 minutes of work on the Handstand push ups strict WOD “Rankel”...

  • 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 14.07.15 CFTN

    Warm up/mobility Emom alt 12′ (30″ on 30″ off) – handstand hold (facing the wall) – l ...

  • 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 30.06.15 CFTN

    Warm up/mobility Emom gymnastic 12′ 6 hollow to superman 8 sprawl 10 butterfly/kipping pull ups Then: Team 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 19.06.15 CFTN

    Mobility/Warm up Skills: Kipping HSPU Metcon “Five Seven Nine” Five Minutes – Clean (Total Weight:...

  • WOD 18.06.15 CFTN

    Warm up/Mobility Working on hspu starting position EMOM 12 gymnastic alt 30″ on 30″ off -first movement ...

  • WOD 13.06.15 CFTN

    Warm up/mobility Gymnastic EMOM 9′ 30″ on 30″ off -hollow position -superman position -just kippin...

  • WOD 05.06.15 CFTN

    Amrap 5 3 Ring MU / 6 Pistol – Core 21 – 15 – 9 reps of: Mountain Climbers Knee to elbow – Metcon Amrap ...

  • 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 O9.03.15 CFTN

    Workink on WOD CrossFit Games Open 14.2 / 15.2 As many reps as possible in 3 mins of: 2 rounds of: 10 Overhead Squat...

  • 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 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 12.02.15 CFTN

    Working in overhead squat / kipping ring dips 5' AMRAP 9 ring dips(scaled push ups) 9 box jump 5'rest 5' AMRAP 7 ove...

  • WOD 07.02.15 CFTN

    Strength EMOM 10 HSPU 30″ Chin Ups 30” WOD AMRAP 20 5 Power Clean 5 Push ups 5 T2b 5 Box Jump Relax/Mobi...

  • WOD 02.02.15 CFTN

    Warm up Strength: 8 mins to find max deadlift WOD 1: AMRAP 7 3-6-9-12 etc Power Cleans 60/50-35/25 Bar Over Burpees ...

  • WOD 28.01.15 CFTN

    Warm up – Mobility Skills Gymnastics EMOM 10 Gymnastics: – odd: 6 Ring Dips  (3 Strict+3 Kip) / 6 Pistol...

  • WOD 22.01.15 CFTN

    Warm up/mobility 10' kipping hspu progression Then: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps for time of: Hang 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 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 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 29.11.14 CFTN

    Warm up/mobility Emom 12′ gymnastic : 10 jump knee tuck burpees 30″ handstand hold 10 stict t2b “H...

  • 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 12.11.14 CFTN

    WARM UP/MOBILITY SKILL: Pistol Squat and HSPU STRENGTH GYMNASTIC: EMOM 10’00” 8/10 Pistol and 3/5 HSPU C...

  • WOD 16.10.14 CFTN

    WOD 16 ottobre 2014 5' Warm up/mobility 5' working on pistol squat 3 AMRAP 8' Rest:2' AMRAP nr 1 10 pistol 5 push pr...

  • WOD 15.10.14 CFTN

    Warm up Strength- 5 Round 3 HSPU Strict – 5 Pistol Squat – 7 Dip Ring Strict – 1′ rest Metco...

  • 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 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 29.09.14

    Mobility and warm up Skills: Clean ball and T2b Strength Gymnatics: 50 Air squat unbroken Tabata Strict Pull ups 50 ...
  • The best!!!

    WOD 24.09.14

    Mobility – Warm up Skills: Hs old Strenght: 5 round: 10 Pistol squat / 5 HSPU Strict AMRAP 20’00” ...

  • WOD 15.09.14

    WOD 15.09.14 Warm up / Mobility Skills: Handstand Strenght: 5×3 Handstand push ups 5×3 Pistol squat Metcon...