“Congiunti Day” Team of 2 800 mt Run (together) into 3 rounds (split in 2) 60 MedBall Clean 60 Burpees 6...

EMOM 12 alt (40″on-20″off) -Hollow to Superman – Wall Walk then AMRAP 10 9 Push up 12 Box Jump 15 ...

6 Rounds of: 400 mt Run (Sprint) rest 2 min (sub for run 1:30 Burpee) Finisher: Tabata Mountain Climb (8x 20″ ...

AMRAP 8 2-4-6-8-10-ecc… Burpee over Thruster (zaino, BB,DB) rest 4 min repeat AMRAP 8...

EMOM 30 min alt (max 45″ work) 15 HSPU / Pike 15 Squat to candle 15 V-Up / knee tuck 15 Med-Ball Clean 15 OH W...

5 Rounds of 30″ Air Squat 30″ Down&Up 30″ Plank Hold 30″ Jump Squat 30″ Burpee 30...

VIDEOCHIAMATA DAY “LOREDO” (6 Rounds for time) Team of 2 (split) 48 Air Squat (24 single) 48 Push up (24...

A-B-A-B-A-B-A-B A) 2 Minutes 15 SDHP 15 MedBall Clean Max DU REST 2 Min B) 2 Minutes 15 Burpee to plate 15 V_Up Max ...

AMRAP 20 200 mt Run* 1 min Plank Hold *50 DU/50 Jumping Jack Finisher: Amrap 5 T2B (da terra)...

EMOM 12 (40″ON-20″OFF) -HS Tap (Hold) -L_Sit Chair – DU then 3xTABATA 24×20″on-10″...

EMOM 20 8 MedBall Clean & 8 Burpees * movements are completed in the same minute **scale numbers 7+7 / 6+6 )...

AMRAP 30 (Team of 2) 60 MedBall Clean (IGYG) 30 Burpee (Syncro) 60 Box Jump (IGYG) 30 Burpees (Syncro) 60 SitUp (IGY...

EMOM 10 alt (30″on) HSPU (Pike Push Up) DU then from 20 to 2 (20-18-16…4-2) V_Up Jump Squat...

4 rounds of 400 mt Run (2 min Jumping Jack) 50 Air Squat 15 Pike Compression...

EMOM 12 alt (40″on-20″off) Pistol squat alt Dip box Hollow to superman then AMRAP 7 24 OH Lunge 8 Push u...

EMOM 24 alt (work max 45″) 12-15 SDHP 5-7 Wall Walk 60 DU 12-15 Box Jump...

For time 21-15-9 Thruster (zaino,kb,db,bb) Burpee Reverse lunge alt...

“BERT” (Lockdown edition) Team of 2 (Videochiamata) 100 Burpee * 200 Push up * 300 Walking lunge * 400 A...

AMRAP 5 min 1-2-3-4…ecc Dip Box (chair) Box Jump rest 2 min AMRAP 4 min 10-20-30-40…ecc Sit Up Air Squat...

For time 24-21-18-15-12-9-6-3 Med-Ball Clean Push up Finisher 100 T2b a terra...

EMOM 10 30″ Max Pike Push up then 5 Rounds of 1 min Max Jump Squat 1 min Max Burpee 1 min Rest...

AMRAP 30 4 Wall Walk 8 Turkish get up 16 Down & Up 32 OH Squat (pvc) 64 Sit up 128 DU...

EMOM 12 alt (max 45″) Wall squat tempo HS Hold rest 6min EMOM 12 alt (max 45″) 10 Squat to Candle 20 V-U...

4 Rounds A) 2min of: 30 Jumping Lunge 20 Sit up Max Burpee rest 2 min B) 2 min of: 30 Jump Squat 40 DU Max Box Jump ...

EMOM 30′ alt (max 45″) 15 Med-Ball Clean (zaino) 15 Burpee Over 16 Pistol alt 15 American Swing 30 OH Lu...

UiM in Memory of Giancarlo AMRAP 9 10 Thruster (zaino) 10 GTOH (zaino) right into 100 Lunges 100 Jumping Squat 150 S...

EMOM 12 alt (40″ on – 20″ off) DU (Penguin tap) Hollow to superman Shoulder tap then AMRAP 12 12 B...

Support Your Local Box Fundraiser https://www.crossfit.com/200418 For time 50 Deadlift 50 AB Mat SitUp 50 Box Step U...

Support Your Local Box Fundraiser https://www.crossfit.com/200411 WOD 2 For time 100 DU 21 Burpee 75 DU 15 Burpee 50...

For time 21-15-9 Dip Box (chairs) Box Jump (tuck) Finisher accumulate 5 min PlanK pos (Side plank ds/sx)...

EMOM 12 alt 5 Wall Squat (33X1)* 45″ Hollow Hold *3″in giù -3″in buca – X veloce su – ...

CROSSFIT SUPPORT YOUR LOCAL BOX WOD 1 AMRAP 10 10 Squat 9 Snatch right arm 10 Push up 9 Snatch left arm...

COMPETE DIVISION AMRAP 10 min 2-4-6…etc… Single-arm Alt Devil Press 30 Double Under DB 22.5/15 kg MOVE H...

COMPETE DIVISION For time: 150 Singe-arm DB Thruster On the minute 5 Lateral Burpee over the DB Time cap 16 min DB: ...

COMPETE DIVISION AMRAP 9 min 30-20-10 reps of: Alt DB Hang Clean and Jerk Butterfly Sit Up 30-20-10 reps of: Alt DB ...

COMPETE DIVISION AMRAP 20 min 20 Hand Release Push up 30 Goblet Squat 40 Hand Release Push up 50 Dumbbell Lunges 60 ...

COMPETE DIVISION AMRAP 12 min 80 Lateral Hop over the DB (lateral line hop) 60 Air Squat 40 DB Shoulder to Overhead ...

AMRAP 7 min Line-facing Burpee over a 6in line @italianshowdown @unitedinmovement @crossfittrento @crossfit...

“Zachary Tellier” For time 10 Burpees 10 Burpees 25 Push ups 10 Burpees 25 Push ups 50 Lunges 10 Burpees...

AMRAP 10 10 Sit up 20 Air Squat 30 Shoulder Tap Finisher 5 min Skil DU (Penguin Double Tap)...

EMOM 12 alt 40″ L_Sit (chairs) 8 Squat Feet together (2″ in bottom) then AMRAP 7 8 Pistol alt 4 Burpees...

A1. Hamstring Walkout, 5-8 reps x 4 sets; 45 sec rest A2. Decline Push-Up 2” down 8-10 reps x 4 sets; 45 sec rest 20...

30 minutes As Many Rounds As Possible 20m Bear Crawl 20 Cossack Squats 20 Jumping Jacks 20m Crab Walk 8 alternating ...

LUNEDI’ 30.03.20 A1. Cyclist Squat (heels elevated on book or low step), 4” down 15 reps x 4 sets; 45 sec rest...

10 rds of 20 air squat 10 burpees 5 wall climb-scaled on ground...

15 EMOM alt: 14 pistol alt-single leg squat alt 16 push up hr 18 butterfly sit ups...

12 amrap 20 prisoner (jumping) squat 40 mountain climbers 20 down&up...

EMOM 20 of: 10 burpees...

1 up to 10 & back down to 1 of: Push up hr Sit ups with straight legs Air squat...

4 min jump rope-run in place 2 rest 8 min EMOM alt (40” on 20” off) -burpees -prisoner jumping lunges 2 rest 4 min j...

7 min burpees Rest 3 5 min air squat Rest 2 3 min sit ups...

Amrap 20 10 push up 15 sit ups 20 prisoner lunges...

5 rds: 30” burpees 30” air squat 30” squat hold 30” burpees 30” mountain climb 30 plank hold 2 min rest...

4*tabata (4*4 min of 20” on10” off) Alternating Prisoner jump squat Plank pos Burpees Hollow hold...

4*tabata (4*4 min of 20” on10” off) Alternating Prisoner jump squat Plank pos Burpees Hollow hold...

5 min run* into: 10-20-30 Air squat Push up Jumping lunges Into 5 min run* *5 min run (200 DU + 20 Burpees)...

Amrap 15 21 jumping squat-air squat 15 v ups-sit ups 9 push ups...

Alternating 10-1 burpees 20-2 pistol squat alt...

10 rds: 1 min run-1 min jump rope 30” prisoner lunges alt 1 min run 30” down & up...

HOME WOD: 5 rds :30” on 30” off Burpees Air squat Jumping jack Sit ups...