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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 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 17.03.17
Gymnastic: Skills: chest to bar for 10′ EMOM 28 alt 10 Deadlift 120/80 kg 12 Box Jump 60/50 cm 14 Burpees 16 C... -
WOD 07.02.17
10 RFT: 5 Front Squats 70% 1Rm 100 mt sprint 1 rope climb cap time 20′ “Tabata” – Toes To Ba... -
WOD 31.01.17
Gymnastic: 5 Round (cap time 10′) 2 Ring Muscle up Strict (option: 5 Ring Muscle up – 10 Muscle Up trans... -
WOD 23.11.16
CrossFit Class EMOM 10 alt: 4 pull ups strict + 8 kipping pull ups 30″ l sit on the ring 18 min EMOM alt + 1 r... -
WOD 11.10.16
Gymnastic: 3round of 20″ on – 10″ off alt Hollow rock Dip ring Superman Push up Skills: Ring Mu Me... -
WOD 18.07.16
10 min work on bar muscle up 1 min of work,1 min of rest..2 min of work,1 min of rest..to 5 min 10 burpees 15 toes t... -
WOD 08.06.16
Strength: Find 1 RM Snatch (10′) 10 Round of: 1 Snatch + @ 80% every 45″ WOD: Amrap 7 7 Thrusters 45/30 ... -
WOD 19.04.16
Gymnastic work Emom 10 alt 20 Air Squat (scaled 15) 10 HSPU (scaled 5 HSPU / 10 Push ups) For time 30 Snatch Squat 5... -
WOD 25.02.16
EMOM 10 alt Gymnastics L Sit 30” Dip Ring 30” Amrap 15′ Ascending Ladder 2/4/6/8/… of Thruster 50/35 kg ... -
WOD 19.02.16
EMOM Gymnastic 8′: 15 Toes to bar 15 ring push ups Scaled: numbers! Then: AMRAP 20′: 5 thrusters (45/30 ... -
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 15.12.15 CFTN Gymnastic
Per il mese di dicembre, in attesa del nostro nuovo box. Posterò sempre un Wod a portata di mano. WOD 200 DU Ladder:... -
WOD 02.11.15 CFTN
In attesa del nuovo box vi ricordo che ci alleniamo nella palestra della Scuola Primaria di Sopramonte. Amrap 5̸... -
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 26.10.15 CFTN
Gymnastics: EMOM 7 3 Toes to bar (scaled knee to elbow) 3 Pull up (scaled Ring row) 3 Toes to bar (scaled knee to el... -
WOD 02.10.15 CFTN
“Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters 35/25 kg 7 Pull ups 7 Burpees *Scaled Amrap 10 Gymnas... -
WOD 26.08.15 CFTN
Skills: Today were going to spend some time working with our Double Unders and also find where we are with our pull-... -
WOD 20.08.15 CFTN
Warm up and mobility Emom gymnastic 12′ (40″ on 20″ off) Hollow rock Superman rock Just kipping WO... -
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 06.06.15 CFTN
Warm up/mobility Med ball clean progression EMOM 12 minutes :30″on 30″off hollow position (knee tucks) M... -
WOD 29.05.15 CFTN
Strength Amrap 5: Pistol Squat Core 4 Rounds of: 20″ Med Ball Russian Twists /side 10/5 kg – 10″ r... -
WOD 08.05.15 CFTN
Skill: Ring MU Strength Gymnastics 5 Rounds 5 Strict Pull Ups (1 Strict Muscle Ups) 5 Strict Dip Ring 5 Strict T2B 1... -
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 08.04.15 CFTN
Gymnastics strength: AMRAP 6: 6 Pistol with BALL 4/6 kg – 6 Dip ring strict METCON TEAM 2 Complete as many rou...
