Ordina Per: Direzione:
  • WOD 29.01.18

    CROSSFIT CLASS: Working on MU Ring (Swing/Support) Tabata alt* 20on:10off x 8 round 1. Thruster 2. ABMat Sit ups 3. ...
  • WOD 25.07.17

    EMOM 12 alt – Skill 20″-30″ Hanging L-Sit 20″-30″ Wall facing hs hold 20″-30R...
  • 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 04.08.16

    10 min work on ring muscle up Then: AMRAP 10 10 Med ball Clean 10 T2B Finisher 10 Round alt 30″ On – 30&...
  • 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 12.07.16

    Strength: In 10′ find 4 RM of Thruster Metcon AMRAP 10 ascending ladder 4 Thruster 30/40 kg 25 DU 6 Thruster 3...
  • 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 29.09.15 CFTN

    2 Tabata intervals of: Pull ups hold Handstand hold Plank hold Wall sit “Bradshow” 25′ amrap 3 hsp...
  • 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 07.05.15 CFTN

    EMOM 12 min gymnastic 40″ hollow rock 40″Kipping t2b/kipping pull ups 3/5 wall walks Strength •6 min EMO...
  • 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...