Ordina Per: Direzione:

  • WORKOUT OF THE WEEK 13.07.20 / 18.07.20

    —LUNEDI’ 13.07.20 –CROSSFIT CLASS 1 km row /2 k bike(1.3 miles)* Into 10-9-8-7-6-5-4-3-2-1 Burpee ...

  • HOME WOD 25.04.20 – DAY 41

    “CHAD” For time 1000 Box Step Up (50 cm) *wear a ruck pack 20/15 kg...

  • WOD 24.02.2020

    “Kobe Bryant memorial wod” Team of 2: Buy in :81 cal Then 5 rds:* 8 squat clean(70/50kg) 24 box jump 20 toes to bar ...

  • WOD 18.01.2020

    “Wittman” 7 rds:* 15 kb american swing (24/16 kg) 15 power clean(43/30 kg) 15 box jump(60/50 cm) *time cap 25 Finish...

  • WOD 27.12.19

    “Tommy Mac” 4 rounds of 12 Burpees 12 Thruster 50/35 kg 12 Burpees 12 Power Sanatch 12 Burpees 12 Push J...

  • WOD 20.11.19 “VV.F ANTONIO-MARCO-MATTEO”

    CROSSFIT CLASS HERO WOD “VV.F ANTONIO MARCO MATTEO” AMRAP 36 5 Clean&Jerk 60/40 kg 11 Pull up 19 Bu...

  • WOD 31.10.19

    TEAM OF 2 100 Team cal* into 10 rounds “DT” (5 rounds each pers)** into 100 Team cal* * must switch ever...

  • WOD 10.10.19

    “FIGHT GONE BAD” 3 rounds: 1 min WB 9/6 kg 1 min SDHP 35/25 kg 1 min Box Jump 60/50 cm 1 min Push Press ...

  • WOD 12.08.19

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

  • WOD 15.07.19

    CROSSFIT CLASS: “Incredibile Hulk”: AMRAP 20 5 Deadlift 50/35 kg 5 Hang Power Clean 5 Front Squat 5 Push...

  • WOD 19.11.18

    CROSSFIT CLASS: Strength: 8 min to find 3 RM Thruster (ground) 2 min rest “Badger” 3 Rounds of 30 Squat ...

  • WOD 09.11.18

    HERO WOD “LOREDO” 6 Rounds 24 Air Squat 24 Push ups 24 Walking lunges 400 mt run *time cap 40...

  • WOD 26.09.18

    CROSSFIT CLASS: “TK” Hero Wod Amrap 20 8 Strict Pull up 8 Box Jump 60/50 cm 12 KB American swing 32/24 k...

  • WOD 07.09.18

    Partner DOUBLE “DT” (each) 10 Rounds (each) of: 12 Deadlift 70/50 kg 9 Hang Power Clean 6 Push Jerk *you...

  • WOD 24.08.18

    “Curtis P” 12-9-6-3 “Curtis P” 45/30 kg 200 mt run btw each set *Curtis P” is: Power C...

  • WOD 08.08.18

    CROSSFIT CLASS: “Hotshots 19″ 6 rounds: 30 Air squat 19 Power Clean 60/43 kg 7 Strict Pull ups 400 mt ru...

  • WOD 30.06.18

    “DALLAS 5” 5 min: Burpees rest 1 min 5 min: 7 Deadlift 70 kg – 7 Box jump 60 cm rest 1 min 5 min: ...

  • WOD 07.03.16

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

  • WOD 10.02.18

    Gymnastic: 10 min working on 5+5 Pistol 5 Tempo Strict Pull ups 1 V Ups Metcon: “Bradley” 10 rounds: 100...

  • WOD 31.01.18

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

  • WOD 25.01.18

    “Carse” Hero WOD 21-18-15-12-9-6-3 Squat clean 43 kg Deadlift 84 kg Box Jump 60/50 cm Begin each round w...

  • WOD 14.12.17

    Strength: EMOM 10 alt 7 Deadlift 70/80% 30″ Handstand Hold Metcon: “Donny” Hero Wod 21-15-9-9-15-2...

  • WOD 21.11.17

    Amrap 10′ rotate: 1. Max Air Squat in 30″ 2. 30 Mountain Climb 3. 30″ Max Pull up strict 4. 30R...

  • WOD 02.10.17

    -CrossFit Class “Rankel” Amrap 20 6 Deadlifts 100/70 kg 7 Burpee Pull-Ups 10 KB Swings 32/24 kg 200m Run...

  • 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 28.08.17

    Skill: Pull up (Kipping-butterfly) “Bradshaw” 10 Rounds 3 HSPU 6 Deadlift 100/60 kg 12 Pull Ups 24 Double Unders...

  • WOD 22.07.17

    Team Lamberjack 30 For Time: 30 Deadlifts 120/80 kg 400 m Run 30 Kettlebell Swings 400 m Run 30 Overhead Squats 50/4...

  • WOD 28.06.17

    CrossFit Class: Strength: Emom 12 1 Power Snatch 1 Hang squat snatch – 1 squat snatch Metcon: “JT”...

  • WOD 12.06.17

    Strength Gymnastic 10 minutes of work or Amrap Handstand push ups strict WOD “Rankel” Amrap 20 mins of: ...

  • WOD 09.06.17

    “Jack” AMRAP 20 10 Push Press 50/35 kg 10 KBS 24/16 kg 10 Box Jump 60/50 cm Strength: Front squat 1 rep max...

  • WOD 22.05.17

    CrossFit Class 7 rounds for time of: 7 Handstand Push Ups 7 Thrusters, 60/43 kg 7 Knees To Elbows 7 Deadlifts 110/80...

  • 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 01.03.17

    CrossFit Class: EMOM 10 alt: 30″ max kipping hspu (scaled db/kb press) 5 back squat (@80%) Then: “Jack&#...

  • WOD 23.02.17

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

  • WOD 16.02.17

    -WL: 5 x 2 Snatch + 1 OHS (80-85% 1rm) every 90″ *with low load 3 Snatch + 1 OHS -Ring Push Up “Wittman ...

  • 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 14.01.17

    “Walsh” 4 rds: 22 burpee pull ups 22 back squat (85/60 kg) 200 mt run (plate oh 20 kg) Time cap 40 min...

  • WOD 07.09.16

    “Hotshots 19” 6 rds for time*: 30 squats 19 power cleans (60/45 kg) 7 strict pull ups Run 400 mt *time c...

  • WOD 19.08.16

    “Zeus” 3 rounds for time of: 30 Wall Balls 9/6 kg 30 Sumo Deadlift High Pulls 35/25 kg 30 Box Jumps, 20 in 30 Push P...

  • WOD 17.08.16

    “Murph” For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi Scaled: Run 800 m 50 Pull-u...

  • WOD 10.08.16

    AMRAP 30 “jack with row” Team of 2 Person 1: pace setter 500 mt row Person 2: jack : 10 push press (50/3...

  • WOD 02.0816

    Wod Tabata Air Squat and “Blake” 4 rounds for time of 30 mt overhead walking lunges 20/15 kg 30 box jumps 60/50 cm 2...

  • WOD 25.07.16 “HAPPY YESTERDAY B DAY ELY”

    “Dt” with box jumps 5 rds of* 12 deadlifts (70/50 kg) 9 hang power clean 6 push jerk Every round 15 box ...

  • WOD 20.07.16

    “Glen” 30 clean & jerk (60/45 kg) 1 mile 10 rope climb 1 mile 100 burpees Time cap 40 min Scaled &#...

  • 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 – 12.11.15 CFTN – VETERAN’S DAY – “THREE WISE MEN”

    Veteran’s Day – “Three wise men” “The “Three Wise Men” were three brothers: Jeremy Wis...

  • WOD 07.11.15 CFTN

    “Whitten” 5 rds: 22 kb swings (32/24 kg) 22 box jump 400 mt run 22 burpees 22 wall ball (9/6 kg) Time ca...

  • WOD 14.09.15 CFTN

    Working on “Zeus” WOD “Zeus” “Benchmark day” 3 rounds for time: 30 Wall Balls 9/6 kg 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 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 17.07.15 CFTN

    Warm up/Mobility Skills of wod Wod “Hidalgo” 2 mile Run Rest 2 minutes 20 Squat Clean 60/45 kg 20 Box Ju...

  • WOD 10.07.15 CFTN

    qq Warm up/Mobility Weighlifting skills 3 Round for time 30/20 kg 5 Hang Power Snatch 5 OHS 5 High Hang Squat Snatch...

  • WOD 03.07.15 CFTN

    Benchmark “Randy” 75 Snatch 35/25 kg for time 4 Rounds of: 1′ Max Cal Row 1′ Max Burpees-Box-jump 1′ Max...

  • WOD 18.05.15 CFTN

    Strength: Push jerk 3 – 3 – 3 – 3 – 3 “Morrison” 50-40-30-20-10 reps, for time o...

  • 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 29.04.15 CFTN

    Strength EMOM 10 Alt: 5 Front Squat (3” pause in botton up ) 5 Dip ring strict + 5 Dip ring kipping “Wit...

  • WOD 13.04.15 CFTN

    Murph For time: Run 1 mi (1,6 km) 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi (1,6 km) Scaled: Murph 1/2: (800...

  • WOD 09.02.15 CFTN

    Strength C2B Pull ups 7 – 7 –  7 – 7 – 7 WOD “Gator” (cap time 25) 8 Round for t...

  • WOD 16.01.15 CFTN

    WARM UP/MOBILITY SKILLS: Movements “Zeus” WOD  “Zeus” 3 rounds for time of: 30 Wall Balls 9/...