-
WOD 19.02.2020
CROSSFIT CLASS: Tabata alt * 32 intervals (4 Tabata) of: Air squat Slamball Pull up Box jump Into: 1 mile run AEROBI... -
WOD 29.10.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Squat Snatch CONDITIONING “ISABEL” 30 Snatch 60/43 kg ... -
WOD 25.10.19
STRENGTH: EVERY 90″ X 6 rounds 6 Back Squat @70% 1RM Plank the you squat! CONDITIONING: EMOM 5 of 20WB 9/6 kg ... -
WOD 26.07.19
WEIGHTLIFTING: 10 min on complex High Pull + Power Snatch + Snatch + OHS CONDITIONING Every 3 min x 6 total round AB... -
WOD 16.07.19
GYMNASTIC: EMOM 8 alt 40″ on – 20″ off Pull up strict – Ring Row Ring dip strict – Dip... -
WOD 10.06.19
CROSSFIT CLASS: “KAREN” 150 WB 9/6 kg rest 3/5 min “GRACE” 30 Clean&Jerk 60/40 kg rest ... -
WOD 20.02.19
CROSSFIT CLASS GYMNASTIC: EMOM 16 alt 3/6 Bar MU (6/12 C2B – 9/18 Pull up – 30″ jumping pull up) 3... -
WOD 24.01.19
AMRAP 6 6 Toes to bar strict 12 Air squat 24 DU (24 Under) AMRAP 6 Turkish get up (32/24 kg) AMRAP 6 3 WallClimb (6 ... -
WOD 19.01.19
A. WEIGHTLIFTING: 10 min window working on Heavy Complex: High pull + Power Snatch + Squat Snatch B. CONDITIONING: &... -
WOD 17.11.18
AMRAP 5 10 KB Swing 24/16 kg 10 Goblet squat 2 min rest EMOM 5 10 Shuttle run (1 shuttle = 10 mt) 2 min rest AMRAP 5... -
WOD 10.11.18
AMRAP 5 10 Deadlift 100/70 kg 10 Burpee lateral over the bar 3′ rest AMRAP 5 Cal row/Bike 3′ rest AMRAP ... -
WOD 25.10.18
Weightlifting: Emom 10 of Hang snatch + Snatch @65% ⇑ (scaled is power) Conditioning: Tabata HSPU (scaled Push up HR... -
“OPEN DAY” – WOD 20.10.18
Amrap 5 5 MedBall Clean 9/6 kg 10 Push up HR →on box 15 Box Jump 60/50 cm rest 2′ Amrap 5′→(Pattern is 3... -
WOD 18.10.18
Team of 2: Running clock 00:10:00 1 RM Hang Cluster 12:24:00 Amrap team* *12 DB Snatch alt (P1) – 12 Jumping s... -
WOD 10.09.18
CROSSFIT CLASS: Weightlifting: E2MOM x 8 of: Hang clean + clean + jerk 70%-85% 1RM *scaled every 90″ Condition... -
WOD 13.06.18
CROSSFIT CLASS: EMOM 10 alt 30″ on – 30″ off Pull up strict Mountain climb AMRAP 10: Karen (150 Wa... -
WOD 27.10.17
Weightlifting: Every 30 seconds for 10 minutes complete 1 squat snatch (70%-75% 1RM) Gymnastic: Every minute for 10 ... -
WOD 11.08.17
Weightlifting Emom 8 1 Clean and Jerk * per chi carica poco 2-3 rep Metcon Tabata 8 rounds of 20 on/10 off at each s... -
WOD 23.06.17
Strength Back Squat 8×2 every 75″ Metcon: – Death By Clean and Jerk 60/40 kg – Death by Shuttle Ru... -
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 22.03.17
CrossFit Class Every 1 min for 8 mins: 10 Handstand Push-up (max 20″ di lavoro) Advanced: strict Scaled: less ... -
WOD 21.10.16
CrossFit Class Emom 10 alt(40″ on 20″ off) Kipping ring row HS hold Amrap 5′ Max rep cluster (70/5... -
WOD 23.09.16
EMOM 8: 40″ max reps pistols alt 40″ max ring rows Metcon 3 min AMRAP: row for calories Rest 2′ 3 ... -
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 12.08.16 “HAPPY B Ed”
TEAM OF 2 (one pers work one rest): 10 AMRAP 10 wb(9/6 kg)+ 20 mt shuttle run Rest 3′ 10 AMRAP 4 hang squat sn... -
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 28.11.15 CFTN
Benchmark day! Fran 21-15-9 Thrusters (45/30 kg) Pull ups Rest 5′ Isabel 30 snatch (60/40 kg) Rest 5′ Ka... -
WOD 11.11.15 CFTN
Tabata: Back Squat Shoulder Press Front Squat Push Press Overhead Squat Rest 1 min between sets The Tabata interval ... -
TEST WOD 27.07.15 CFTN
Warm up and mobility Test 1 Death By Row With a continuously running clock perform: Row 20 m in the first 1 min, Row...
