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WOD OF THE WEEK – 19.10.20 / 24.10.20
LUNEDI’ 19.10.20 –CROSSFIT CLASS Team of 2 From 0 to 15 “I go you go” 10 wb 10 db snatch alt (25/15kg) F... -
WOD OF THE WEEK 12.10.20 / 17.10.20
LUNEDI’ 12.10.20 –CROSSFIT CLASS 10 min working on heavy complex Power clean +hang squat clean+front squ... -
WOD OF THE WEEK – 05.10.20 / 10.10.20
LUNEDI’ 05.10.20 –CROSSFIT CLASS Amrap 7 Air squat* Start&emom 10 hspu/pike/press Rest 3 Amrap 7 Bo... -
WOD OF THE WEEK 28.09.20 / 03.10.20
LUNEDI’ 28.09.20 –CROSSFIT CLASS EMOM 10 alt 5 deadlift (@80%+) 15/10 t2b strict-30” knee raises Then: 1... -
WOD OF THE WEEK 21.09.20 / 26.09.20
LUNEDI’ 21.09.20 –CROSSFIT CLASS “The ghost” 6 rds for total reps in 24 minutes 1 minute of rowing for c... -
WOD OF THE WEEK 14.09.20 / 19.09.20
LUNEDI’ 14.09.20 –CROSSFIT CLASS Every 90”*8 rds(@70%+) Power snatch+Hang squat snatch+ohs 2 rds:* 20 wb... -
WOD OF THE WEEK 07.09.20 / 12.09.20
LUNEDI’ 07.09.20 –CROSSFIT CLASS “The chief”* 5*3 min amrap in 19 minutes Amrap in 3 minutes: 3 power cl... -
WOD OF THE WEEK 03.08.20 / 07.08.20
LUNEDÌ 03 AGOSTO CROSSFIT CLASS: Amrap 8 8 pull up (strict) 16 prisoner jumping lunges 8 dB snatch alt(25/15 kg) 4 r... -
WOD 06.03.2020
STRENGTH: 5*5 back squat @75/80 % every 2 min CONDITIONING: 2 rds: 20 pistol squat alt-high box step up 400 mt run I... -
WOD 20.02.2020
STRENGTH: EMOM 12 alt Odd:1 front squat Even:3 back squat @ 80% 1 rm front squat CONDITIONING: 10* 1 min of: 7/5 cal... -
WOD 15.02.2020
“Salvatore Nolfo Memorial workout “ “THE BUBU” For time: 10-1 of back squat from the floor*(50/35 kg) *every 3 round... -
WOD 08.02.20
Every 90” * 8 sets: 1 power clean 1 front squat 1 push jerk 1 cluster Build up! Then: Fort time: 10 power clean(70/5... -
WOD 03.02.2020
STRENGTH: 10 min to find 3rm ohs(front squat) from floor CONDITIONING: EMOM 14 alt: 5 ohs(front squat) @75/80% of ab... -
WOD 25.01.2020
STRENGTH: 5 sets of: 5 front squat @80% Rest 1 min 8/10 seated press (dB/kb) Rest 1 CONDITIONING: 800 mt run 50 ohs-... -
WOD 09.01.20
STRENGTH 10 min on H3 back squat CONDITIONING EMOM 20 alt: 17/14 cal-max 40” 15/17 wb(9/6 kg)... -
WOD 20.12.19
STRENGTH: EMOM 10 alt 40″on – 20″off Pull up strict – ring row Goblet reverse lunges kb/db C... -
WOD 17.12.19
CROSSFIT CLASS STRENGTH: 10 min on H3 Thruster (ground) then EMOM 12 alt – 5 Deadlift 85/60 kg + 10 Push up + ... -
WOD 09.12.19
STRENGTH: 10 min on H5 Front Squat (ground) CONDITIONING: No squat clean allowed! then:* buy in: 50 WB 9/6 kg –... -
WOD 28.11.19
STRENGTH 12 min on: heavy 2 front Squat + 1 Split Jerk start @60% of jerk and build up CONDITIONING EMOM 16 alt* 20/... -
WOD 22.11.19
STRENGTH: Every 90″ x 6 rounds 1 Pausing Front Squat (5″bottom pos) + 1 Front squat (start @70 of 1RM Fr... -
WOD 14.11.19
STRENGTH 15 min window H3 Back Squat CONDITIONING Every 4 min for 4 rounds 30/25 Cal row (max 1’45”) 20/... -
WOD 06.11.19
CROSSFIT CLASS STRENGTH: EMOM 5 of 5 Push Press @80%* EMOM 5 of 3 Push Jerk @80%* *ground! CODITIONING AMRAP 15 30 D... -
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 24.10.19
STRENGTH EMOM 10 alt 8/10 Pull up strict (40″ ring row) 8/10 Push press db CONDITIONING AMRAP 5 3 Bar MU ̵... -
WOD 16.10.19
CROSSFIT CLASS EMOM 10 alt 3/5 Push Press (ground) @75-85% 40″ V ups (Sit ups) CONDITIONING EMOM 20 10 Power C... -
WOD 07.10.19
STRENGTH Every 2 min x 5 rounds 5 Back squat @70/80% 1RM 8/10 Double DB/KB bent over row CONDITIONING 21-18-15-12-9-... -
WOD 28.09.19
STRENGTH: EMOM 10 alt 5 Back squat @75/80% 10 Tall box jump – step down CONDITIONING “Jack” Amrap2... -
WOD 20.09.19
STRENGTH: 10 min on H4 Back Squat CONDITIONING 30-20-10 DB Hang Split Snatch alt 25/15 kg WB 9/6 kg into 1 mile Run ... -
WOD 11.09.19
CROSSFIT CLASS EMOM 10 alt 10-15 horizontal ring row (Scaled 40″) 5-10 Strict Press db/kb CONDITIONING 42-30-1... -
WOD 04.09.19
CROSSFIT CLASS: STRENGTH 10 min H3 Back Squat CONDITIONING “Nancy” 400 mt run 15 OHS 43/30 kg (Front squ... -
WOD 30.08.19
TEAM OF 2 AMRAP 20* 20/15 Cal 20/15 Thruster 43/30 kg 20/15 American Swing 32/24 kg 20/15 Burpees 200 mt Run Togethe... -
WOD 13.08.19
STRENGTH: 10 min H3 Cluster CONDITIONING 10-9-8-7-6…1 Burpees 1-2-3-4-5…10 Push Jerk 70/50 kg rigth into... -
WOD 09.08.19
STRENGTH: 4 rounds of Front rack back lunges 10/9/8/7 side alt rest 1 min Double DB/KB 6+6 Bent over row + Push pres... -
WOD 02.08.19
STRENGTH: EMOM 10 alt 5 Thruster Heavy 40″ T2B CONDITIONING 10 Rope Climb (time cap 2′) – 2 min Ma... -
WOD 24.07.19
CROSSFIT CLASS STRENGTH 7 Back squat every 2 min x 5 round 70-80% 1RM CONDITIONING AMRAP 8 12 Thruster 43/30 kg 12 B... -
WOD 11.07.19
STRENGTH: 10 min H3 Hang Squat Clean CONDITIONING: 3 Rounds of: 800 mt Run 15 Hang Squat Clean 50/35 kg 21 Box Jump ... -
WOD 04.07.19
STRENGTH: 10 min on H1 Front Squat CONDITIONING: 200 mt Row/SkiErg (400 mt Bike) 5 Front squat @70-75% of H1 Front S... -
WOD 27.06.19
STRENGTH: EVERY 3 min x 5 Rounds 5 Back Squat 75-85% 1RM 7 Side DB/KB Push Press CONDITIONING: 100 Thruster 50/35 kg... -
WOD 18.06.19
STRENGTH: 10 min working on H5 Front Squat CONDITIONING: On a 2 min clock with 2 min rest 15 Front Squat Double db/k... -
WOD 08.06.19
STRENGTH: 5X5 Back Squat70/80% every 2 min CONDITIONING: 400 mt Run 50 American Swing 32/24 400 mt Run 50 Push up HR... -
WOD 31.05.19
STRENGTH: 3 Front squat every 90″ x 8 round 75-80% CONDITIONING 2 rounds 800 mt Run 50 Air Squat 40 OH Walking... -
WOD 22.05.19
CROSSFIT CLASS STRENGTH EMOM 10 alt 6/8 DB/KB Strict Press 40″ Hollow to superman to hollow CONDITIONING 5 Rou... -
WOD 21.05.19
STRENGTH 5×5 Back Squat every 2 min @70/80% 1RM CONDITIONING 50 Air Squat 25 Pull up 50 ABMat Sit up 25 Box Jum... -
WOD 10.05.19
STRENGTH EVERY 2 min x 5 rounds 3/5 Deadlift @70/80% 1RM 8/10 DB/KB Push Press 1 Arm CONDITIONING 5 Rounds 30″... -
WOD 09.05.19
STRENGTH 10 min working on Heavy Complex Power Snatch + Hang Snatch + Snatch CONDITIONING KARABEL 10 rounds 3 Power ... -
WOD 03.05.19
CONDITIONING EMOM 16 alt 10/15 Push Press 50/35 kg 40″ Down & Up 10/15 Pull up strict (20 Ring row) 40... -
WOD 30.04.19
AMRAP 3 HSPU (Push Press DB/KB) then 21*-15*-9* Push up HR Power Clean&Jerk 70/50 kg DU x 3 (Under x 3) *30 Mou... -
WOD 26.04.19
STRENGTH: 10 min working on H3 Front Squat CONDITIONING 3 Rounds of 2 min Max Cal 1 min Max DB Snatch alt 25/15 kg 1... -
WOD 19.04.19
Every 2 min x 5 rounds 10/15 Ring Row + 5/10 side Push Press (DB/KB) then A) 4min Cap 800 mt Run B) 4min Cap 40 Burp... -
WOD 16.04.19
STRENGTH 10 min H5 Front Squat (Ground) CONDITIONING 3 min Max Calories 2 min rest 3 min Max Full Clean 50/35 kg 2 m... -
WOD 09.04.19
STRENGTH: Back squat 12×2 @65% rest 30″ CONDITIONING: 150 American Swing 32/24 kg *Start&Emom 10 Jum... -
WOD 30.03.19
STRENGTH: 5×5 Back Squat every 2 min @80% CONDITIONING: AMRAP 20 10-20-30-40-50… WallBall 9/6 kg 400 mt R... -
WOD 21.03.19
STRENGTH 8 min to find H5 Back Squat then 3 sets of 5 reps @90% of H5 REST 90″-120″ CONDITIONING ON 8 mi... -
WOD 14.03.19
GYMNASTIC: EMOM 10 alt 15/20 GHD Sit up / ABMat Sit up 5/10 MU / 10-20 C2B STRENGTH: 10 min to build 3RM Power Snatc... -
WOD 12.03.19
STRENGTH 10 min working on H5 Front Squat (ground!) CONDITIONING 21-15-9 Row cal Front squat 40/30 kg into 15-12-9 B... -
WOD 05.03.19
WOD 05.03.19 STRENGTH: EMOM 10 alt 8/12 Pull up strict / 40″ Ring row 8/12 Seated Press with DB/KB CONDITIONIN... -
WOD 28.02.19
STRENGTH: 10 min to fin H5 Thruster CONDITIONING AMRAP 5 3-6-9-12-15-ecc… Thruster 43/30 kg Pull up 2 min rest... -
WOD 19.02.19
STRENGTH: every 902 x 8 round 6 Back Squat @70/80% of 1RM then 50 KB Push Press (25 side + must switch every 5 reps)... -
WOD 11.02.19
CROSSFIT CLASS STRENGTH: 12 min to find H3 Front Squat CONDITIONING: 75 Thruster 40/30 kg 50 American swing KB 24/16... -
WOD 08.02.19
STRENGTH: 10 min to find H2 Power Clean&Jerk rest 2 min AMAP 1 @70% of H2 CONDITIONING: AMRAP 12 10 Russian swi... -
WOD 02.02.19
STRENGTH: 10 min to find H5 Deadlift CONDITIONING 50 WallBall 9/6 kg buy in 10-1 Burpees lateral OTB – Deadlif... -
WOD 31.01.19
STRENGTH: EMOM 10 alt 3 Front squat 6 Back squat *70% 1RM Front squat CONDITIONING 100 T2B *Emom including 00′... -
WOD 25.01.19
STRENGTH: 8 min to find 3RM Push Press (ground) into 8 min to find 1RM Thruster (ground) CONDITIONING EMOM 20 (30... -
WOD 23.01.19
CROSSFIT CLASS STRENGTH Every 90″ x 8 rounds 3 Front squat + 1 (Split) Jerk @70/80% 1RM Jerk CONDITIONING 21-1... -
WOD 15.01.19
STRENGTH COMPLEX Every 90″ * 8 rounds Clean+hang clean+front squat+jerk(split) CONDITIONING Amrap 15 4 Hang sq... -
WOD 09.01.19
CROSSFIT CLASS STRENGTH 10 min working on H5 Front Squat CONDITIONING 20-18-16-14-12-10-8-6-4-2* Toes to bar Single ... -
WOD 29.12.18
STRENGTH 10 min working on 5 RM Front squat CONDITIONING 7 Rounds 10 Push press 50/35 kg 10 Swing 32/24 kg 10 Box ju... -
WOD 18.12.18
STRENGTH: 10 min to find 1rm Pause Back Squat (5″) rest 5 min CONDITIONING: 100 Back Squat 45/30 kg (ground) &... -
WOD 14.12.18
STRENGTH: EMOM 12 alt 5 Deadlift @80% of 1RM + 5 Tall box jump 30″ V_ups (knee tuck) CONDITIONING: “ELIS... -
WOD 05.12.18
CROSSFIT CLASS: Strength: Every 90″ x 8 rounds 3 Front squat + 1 Split jerk start @70% of 1 rm Jerk and build ... -
WOD 29.11.18
Strength: every 2 min x 5 rounds 7 Deadlift @70/80% 1RM 7/side Strict press (db/kb) AHAFA Conditioning “Runnin... -
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 13.11.18
Strength: Emom 10 alt Odd minute 2 front squat Even minute 4 Back squat *load @70% 1RM Front squat Conditioning: 75 ... -
WOD 31.10.18
CROSSFIT CLASS: 5 sets every 2 min of: 3 Front Squat @75%-85% 1RM 8/12 DB/KB Bent over row Conditioning: 21-15-9 Toe... -
WOD 29.10.18
CROSSFIT CLASS: EMOM 5: Power clean + Hang squat Clean + Jerk (split) 65/75% 1RM directly into: EMOM 5: 2 Squat Clea... -
WOD 23.10.18
STRENGTH: E2MOM for 5 rounds: 4 Back squat @75/85 %1RM 8/side DB/KB strict press CONDITIONING: AMARAP 5 10 DB Snatch... -
WOD 19.10.18
Strength: 10 min working on Heavy Complex of 3 Power Clean 2 Push Press 1 Push Jerk Conditioning: 3 Rounds (Max effo... -
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 05.10.18
Strength: 8 min to find 1 RM Push Press (ground) *scaled 3 Push Press Emom 8 Conditioning: 3 rounds: 21 Power Clean ... -
WOD 01.10.18
CROSSFIT CLASS Strength: 8 min to finder (Tng) Cluster *scaled 3 Cluster Emom 8 Conditioning: 1-2-3-4-5 min of work ... -
WOD 27.09.18
Strength: Back squat 8×3 every 90″ @70/90% Conditioning: 5 Rounds 1′ Cal Row/Bike 1′ Burpees ... -
WOD 11.09.18
Strength: Back squat 5×8 every 2 min @60%-70% 1RM Conditioning: 3 Rounds of: 400 mt run 12 STOH 60/45 kg 24 Bac... -
WOD 08.09.18
STRENGTH: 10 min to find 2 RM Thruster (Ground) – 2 Thruster @60/70% conditioning CONDITIONING: 800 Run 60 WB ... -
WOD 04.09.18
Strength: EMOM 10 alt 5 Deadlift @ 80% 1RM 10 High box jump step down Conditioning: 10 rounds 5 HSPU (Push press) 5 ... -
WOD 28.08.18
Strength: 10 min working on 2 RM Front squat Conditioning: 4 rounds of: 400 mt run 10 Cluster 60/45 kg 20 Box jump 6... -
WOD 23.08.18
Strength: 5×3 Back squat @80% every 2 min (scaled 5×10 @50%) Conditioning: 100 DU (90″ DU+10 knee tu... -
WOD 10.08.18
Strength: 5×5 Front squat @70/80% 1RM every 2 min Conditioning: Amrap 4 10 WallBall 9/6 kg 5 Burpee to plate 10... -
WOD 30.07.18
CROSSFIT CLASS: EMOM 10 alt 5 Deadlift @80% 40″ HS Hold facing wall then 21-15-9-6-3 Deadlift 100/80 kg Burpee... -
WOD 24.07.18
Strength: Push press 5 5 5 5 with 3″ in top position (every 90″) Conditioning: 3 rounds of: Amrap 4 / re... -
WOD 19.07.18
Strength: Back squat 5×5 with 3″ pause @70% every 2 min Metcon: 2 x Amrap 4 / 3 min rest 8 Deadlift 85/60... -
WOD 05.07.18
EMOM 10 alt 3 Push Press + 2 Push Jerk @70/90% of 1 RM Push Press 40″ Plank then Amrap 10 1 Power Clean &... -
WOD 02.07.17
CROSSFIT CLASS: STRENGTH: EMOM 10 alt: 7 Deadlift @80% 30″ V-ups (scaled sit ups) METCON: in a 2 min window: 4... -
WOD 14.06.18
Strength: Every 2 min x 7 round: 9 Back squat 60/70% 1RM Metcon: 5 rounds of: 2 min Burpee box (tall) jump 1 min res... -
WOD 08.06.18
Strength: EMOM 8 of 5 Thruster @70% Metcon: AMRAP 8 8 Hang squat clean 43/30 kg 8 Push press 8 Box Jump 60/50... -
WOD 05.06.18
Strength: 10 min to find 3 RM Deadlift (scaled Emom 10 of 3 Deadlift 70%) Metcon: 10 rounds on a 2 min clock: 3 MU (... -
WOD 30.05.18
CROSSFIT CLASS: Strength: 5 Push Press @70/80% 1 RM 10/15 UB Toes to bar strict then Metcon: Amrap 12 4 Deadlift 140... -
WOD 28.05.18
CROSSFIT CLASS: Strength: 5 Front squat (3″ pause) x 5 sets every 2 min @70% 1RM Metcon: 4 Rounds of: 400 mt R... -
WOD 18.05.18
Strength: 6×4 Back squat (331) every 90″ @70% 1RM then Metcon: EMOM 10 alt 30-60 DU (40″ under) 30&... -
WOD 20.04.18
STRENGTH: Front squat 5×5 70%-80% every 90″ METCON: 4 rounds of: 42 DU 21 AB-Mat Sit ups 7 Deadlift 110/8... -
WOD 27.03.18
Strength: Front squat 5 x 8-6-4-2-2 70%-90% every 90″ Metcon: 10 rounds of: 10 Thruster (BB/DB/KB) 6 Burpees 1... -
WOD 26.03.18
CROSSFIT CLASS: 1-2-3-4-5 min of work – 1 rest *start from beginning each time 10 Deadlift 85/60 kg 15 Push Up... -
WOD 15.03.18
Strength: Back squat 5×5 @75-80% every 90″ Metcon: 50 Air Squat 40 AbMat Sit Ups 30 American Swing 20 HR ... -
WOD 13.03.18
Weightlifting: 15 min working on Heavy 1 Power Clean + 1 Hanh squat clean + 1 Push jerk + 1 Split jerk Metcon: Amrap... -
WOD 06.03.18
Strength: Emom 5: 4 Push press @70%/80% Emom 5: 4 Push Jerk @70%/80% Metcon: Emom 21 alt: 4 Bar Mu (scaled 8 pull up... -
WOD 23.02.18
Strength: Back squat 4-3-2-2-2 @80% every 2 min Metcon: 50 Cal Row (Bike)* 40 AbMat Sit ups 30 Power Clean and Jerk ... -
WOD 07.02.18
CROSSFIT CLASS Strength: Back squat every 2 min 10-8-6-4-2-2 Metcon: “Natsy girls” 3 Rounds of: 50 Air s... -
WOD 01.02.18
Strength: EMOM 10 alt: 3 Hang Power Snatch (AHAFA) 9 OHS Metcon: 4 RFT: 8 Deadlit 120/80 kg 16 WallBall 9/6 kg... -
WOD 30.01.18
Strength: EMOM 8: 5 Push Press @70% Metcon: Amrap 15 10 Back squat 60/43 kg from the ground 20 DB Snatch alt 25/15 k... -
WOD 23.01.18
Strength: 10 min to find 1 RM Thruster Metcon: Amrap 6 9 Thruster 43/30 kg 35 DU rest 3′ Amrap 6 9 Power Snatc... -
WOD 13.01.18
Strength: 5 x 3 Front Squat +30″Back squat every 2′ Metcon: Amrap 12 3-6-9-12… High box jump step ... -
WOD 11.10.18
– Strength/Weightlifting 15 min working on heavy Complex: 2 Power Clean + 2 Front Squat + 2 Jerk – Metco... -
WOD 08.01.17
CROSSFIT CLASS: Work up to 1 RM Snatch then AMRAP 9 20 Burpees 15 Snatch 35/25 kg 15 Burpees 15 Snatch 60/43 kg 10 B... -
WOD 04.01.18
Strength: EMOM 5: 3 Push Press 70/80% EMOM 5: 3 Push Jerk 70/80% Metcon: Amrap 12 60 DU 30 WallBall 15 Handstand Pus... -
WOD 27.12.17
Strength/WL: 15 min working on 2 RM Squat snatch *Scaled EMOM 15 (light load) Metcon: 40-30-20 OHS 45/30 kg T2b... -
WOD 22.12.2017
Strength: 5 x 5 Back Squat @80% EVERY 90″ Metcon: 42 WallBall 9/6 kg 21 Back squat 70/50 kg 30 WallBall 9/6 kg... -
WOD 28.11.17
Strength: E2mom x 5 rounds: 5 Deadlift @80% 10 T2B Strict Metcon: Benchmark workout “Fight gone bad” 3 r... -
WOD 20.11.17
CROSSFIT Strength: Back squat 3 3 3 3 3 3″ in bottom 70% 1Rm every 90″ Metcon: Amrap 4 Russian Swing 32/... -
WOD 15.11.17
CROSSFIT CLASS: Strength: Deadlift 8 8 8 8 8 70% 1RM every 90″ Metcon: Amrap 15: 20 Swing 32/24 kg 16 T2B 12 F... -
WOD 14.11.17
-Weightlifting: Squat Clean 5×2 -Gymnastic: EMOM 8 8 Handstand Pushup Handstand Hold 30″ -Tabata (20″ on/10″ o... -
WOD 08.11.17
CROSSFIT: STRENGTH: Back Squats 2×10 @65% 2×10 @70% every 2′ EMOM 21 12-18 Cal Row 12-18 T2B/T2R 12-18 Ring Pu... -
WOD 31.10.17
Strength: EMOM2 for 10′: 3 Front Squat 30″ Plank Metcon: 1-2-3-4…10 Deadlift 80/60 kg Power Clean ... -
WOD 25.10.17
CROSSFIT Strength: Back Squat 3 3 3 3 (3″ a scendere + 3″ in bottom + veloce su) Metcon: 21-15-9 Deadlif... -
WOD 19.10.17
“STRENGTH DAY”: Every 2′ for 6 round: 6 Back Squat 2″ in bottom position 6/8 HSPU Strict (Pi... -
WOD 16.10.17
CROSSFIT Strength alt every 2′ Deadlift 5 5 5 5 5 HS Hold 30″ Amrap 15′ 25 MedBall Clean 9/6 kg 15... -
WOD 12.10.17
-STRENGTH: Front Squat 5 5 5 (3″ di negativa + 3″ in bottom) rest 90″ -METCON: AMRAP 10 40 DU 12 G... -
WOD 07.10.17
Strength: Push Press (3″ in OH) 5/5/4/4 every 2′ Team of 2 – I go you go Amrap 22 12 FR DB lunges ... -
WOD 06.10.17
Strength: Back Squat 3-2-1-2-3 80-90-100%-95-90% every 2′ Metcon: AMRAP 15 minutes 25 Swing 50 Wall Balls 9/6 ... -
WOD O4.10.17
CrossFit Class: Strength: In 10′ 1 RM of Clean Squat and Jerk Metcon 21-15-9 Power Clean 60/43 kg Front Squat ... -
WOD 29.09.17
Strength: 5 round every 2′ of: 3 Front squat with 3″ in bottom 10/5 Ring Row and every 2′ Metcon: ... -
WOD 23.09.17
Strength: Back squat 7-6-5-6-7 rep every 2′ Amrap 18 18 Lungees 18 KBS 24/16 18 Pistols 18 AbMat Sit up... -
WOD 19.09.17
Strength: Strict Press in 10′ 5RM then 1 set ME reps 70% “Airforce” 20 Thrusters 43/35 KG 20 Sumo ... -
WOD 16.09.17
Strength: Back Squat 4×8 @65% every 2′ EMOM 21 30″ Medicine Ball Clean 9/6 kg 30″ Push Press DB 25... -
WOD 14.09.17
Strength/core EMOM 12 alt: 1 Push press – 1 Push Jerk – 1 Split Jerk 45″ Plank Metcon: AMRAP 14 4 ... -
WOD 11.09.17
Strength: Strength: Deadlift 7 7 7 7 7 and 15 Hollow Body Rock each round every 90″ Metcon: 5 RFT 6 SDHP 50/35... -
WOD 31.08.17
Strength: Back squat 4×8 75% 1RM every 2′ Metcon: 10-8-6-8-10 Snatch 60/43 kg Dip Ring Front Rack Lunge 6... -
WOD 29.08.17
Strength/Weightlifting EMOM 3 Power clean + Front Squat + Push Press 70% EMOM 3 Power Clean + Front Squat + Jerk 80%... -
WOD 21.08.17
– WL: Clean Build to heavy clean in 10 min – Metcon 4 Rounds 1min Squat Cleans 70/45 kg 1min Muscle up /... -
WOD 18.08.17
– Strength: 4 round of: Reverse Lunge, 6 each side (max load) every 90″ – Metcon: 21-15-9-6-3 Kipp... -
WOD 16.08.17
Strength 4 Round every 2′ 4 Deadlift max load alt 20″ Hollow rock Metcon: Every 3min for 6 Rounds 15 Wal... -
WOD 09.08.17
CrossFit Class Strength: Front squat 5 5 5 5 5 every 90″ 75% 1Rm CrossFit Games (workout 6) 100 pull-ups 80 GH... -
WOD 04.08.17
Strengt alt: A1:5×3 Front Squat + 1 Split Jerk (80-90% 1Rm Jerk) A2:5×20 mt Sled (pull) 12min AMRAP 12 Sumo Dea... -
WOD 26.07.17
CrossFit Class: Strength: Back squat 3 3 3 3 3 (3″ in pause) every 90″ Metcon: AMRAP 6 x 2 round (rest 2... -
WOD 21.07.17
WL: Emom 5 3 Hang Power Clean 85% Emom 5 3 Push Jerk 85% Metcon Tabata: Lungees (plate in OH 20-10 kg) rest 2′... -
WOD 17.07.17 (“The barbell day”)
Strength: Front squat 3RM in 10′ Amrap 1′ of Fron Squat (70% 3 RM) DT a team of 2 10 round of: 12 Deadli... -
WOD 05.07.17
CrossFit Class: Strength: Emom 8 3 Jerk @80% *Score total weight lifted Metcon 21-18-15-12-9-6-3 KB Swing T2B Aerobi... -
WOD 01.07.17
Strength: 5×3 Back squat 88% 1rm rest 90″ Teams of 2 Amrap 20 800m Run 60 Pull Ups 80 Goblet Squats 32/24... -
WOD 29.06.17
Strength: Deadlift 7×5 (80% 1Rm every 90″) every rest 10/20 Hollow rocks 2 Rounds 6min on/2min off 5 MU (... -
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 20.06.17
Strength Push Press 1 RM in 10′ then 4×5 @80% every 90″ CrossFit Games Open 13.2 (AMRAP – Rounds and Rep... -
WOD 19.06.17
Strength: Overhead Squat 6×4 80% 1rm every 90″ Metcon For time: 21-15-9-15-21 Burpees over the bar Thrust... -
WOD 17.06.17
Strength: 7×4 Deadlift 80% 1rm every 90″ Metcon Tabata 8*20:10 1:v ups(rx strict t2b) – rest 2’ 2:kb swin... -
WOD 16.06.17
“Chipper” For time: Run 800 m 50 Sumo Deadlift High-pulls 50/30 kg 50 Burpee Box Jump Overs 50 Pistol 50... -
WOD 13.06.17
Strength: Squat Clean + 1 Jerk 1 Rep max in 12′ WOD 3 Round for time 25 Overhead squats 50/35 kg 25 T2b... -
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 07.06.17
Strength: Back squat 10-8-6-4-2 every 90″ aumentando il carico, fino al 95% del massimale. Metcon 4 Rounds 4mi... -
WOD 01.06.17
Strength: OHS 5-5-5-4-3 (3″ in bottom) every 90″ Squat snatch 3-3-2-2-2 (3″ in bottom) every 90... -
WOD 30.05.17
Strength alt every 2′: 10-8-6-4-2 Deadlift 70-95% 1rm 8-8-8-8-8 Strict Press DB-KB max load Metcon 3 Rounds 15... -
WOD 16.05.17
Strength: EMOM 10 alt 3 Deadlifts pick load 2 Muscle-ups Metcon: Amrap 15 10 Box Jumps 60/50 cm 10 Wall Balls 9/6 kg... -
WOD 13.05.17
Strength: Deadlift 3-3-3-3-3-3-3 every 90″ 85-90% 1rm 6 Round for time 25 Wall Ball 9/6 kg 10 Deadlift 90/70 k... -
WOD 09.05.17
-Skill: EMOM 6 1 clean (pause to the knee) + 1 hang clean (squat) **progressively add weight** -Strength: Pause Fron... -
WOD 05.05.17
METCON: ( each mini-wod scores separately ) AMRAP 7 7 Deadlifts 100/70 kg 14 Burpees rest 3′ AMRAP 7 14 Snatch... -
WOD 04.05.17
Strength: “Death By” Cluster : + 1 rep every minute Cluster 60/40 kg “CrossFit Games Open 15.3R... -
WOD 21.04.17
Strength: Snatch Balance: 4-4-4-4-4 (3″ in pause 75% 1RM Snatch) every 90″ Metcon 3RFT 1 Minute Squat Cl... -
WOD 15.04.17
Deadlift 5 5 5 5 5 every 90″ Tabata Globet Squat Rest 1 min Tabata DU Rest 1 min Tabata Push-up Rest 1 min Tab... -
WOD 12.04.17
CrossFit Class Strength: 1 RM Back Squat 10/8/6/4/3/2/1 every 90″ AMRAP 10 10 HSPU 10 SDHP 60/40 kg 10 T2B Fin... -
WOD 10.03.17
Crossfit Class EMOM 12: 3 Deadlifts 2 Cleans squat 1 Push Jerk *80% 1rm Push Jerk For Time 27-21-15-9 Kettlebell Swi... -
WOD 03.04.17 “Happy B Day Silvia&Matteo”
CrossFit Class EMOM 8 PS+OHS 2+2 (75%) Amrap 15 “Happy B Day Silvia&Matteo” 43 Wall Balls 9/6 kg 41... -
WOD 27.03.17
CrossFit Class -Strength: Every 2′ for 10′ 3 Back Squat 85% 1RM 3 Handstand wall walk -Conditioning: EMO... -
WOD 16.03.17
Strength 10′ alt: 5 Back squat 85% 1Rm 2 Rope climb legless Amrap 16 200 mt Run 5 MU Bar (option with band, pu... -
WOD 13.03.17
Crossfit Class: -Strength Gymnastic: 6 Round every 90″ of 10 Pull up strict (opzioni elastico o scala i numeri... -
WOD 01.03.17
CrossFit Class: EMOM 10 alt: 30″ max kipping hspu (scaled db/kb press) 5 back squat (@80%) Then: “Jack&#... -
WOD 18.02.17
5 Round every 90″ 1 Power Clean 1 squat clean 1 push press 1 Jerk AMRAP 20: 5 pull up 10 HSPU (option push-ups... -
WOD 14.02.17 “Happy B Day Sabrina”
Heavy 5 CrossFit Total 5 x 5 each of: Back squat Press Deadlift *total weight Finisher: Happy B Day Sabrina 43 Burpe... -
WOD 11.02.17
Strength: Front Squat 5-5-5-5-5 80% 1Rm every 90″ Bar Muscle up 3-3-3-3-3 (Banded Muscle up) For Time: 30 Knee... -
WOD 06.02.17
CrossFit Class 10 min to find 3 reps max tng power clean AMRAP 5: 3-6-9-12-15….etc. Power clean & jerk (4... -
WOD 02.02.17
Strength: OHS 5X3 80% 1Rm every 90″ 6 Rounds Alternating A & B 2 Min On: 2 Min Off A) 10 STOH 60/40 kg 10... -
WOD 24.01.17
EMOM 10 : 3 pos snatch (@65/80%) 6 intervals of 2min on 1 min off 10 power snatch (40/30 kg) 10 reverse burpees 10 t... -
WOD 23.01.17 “GINEVRA”
CrossFit Class WOD “GINEVRA” (17/01/17 at 22:33) 17 Deadlift 120 kg 17 Box Jump 17 Wallball 17 Push Jerk... -
WOD 20.01.17
EMOM 10 alt: 4 back squat (@80-90% 1rm) 8 broad jump For time:* 40 box jump step down(60/50 cm) 4 rounds triplet 30 ... -
WOD 16.01.17
CrossFit Class Team of 2: 3 k row for time (must switch every 500 mt) Partner not rowing will complete as many of th... -
WOD 13.01.17
Emom 8 3 Deadlift 85% + 5 V Ups 4 Round: Amrap 3 of: 15 Swing 32-24 kg 10 Hang Power Snatches 50/35 kg 5 T2B Rest ... -
WOD 12.01.17
EMOM 12 alt: Reverse back rack lunge 6/s @ ASHFA 40″ du (scaled under) EMOM 12 alt: 6-12 thrusters (45/30 kg) ... -
WOD 01.12.16
Strength Every 1 min for 10 mins, alternating between: L Sit Hold (Parallette/Rings) 30″ 8 Hang Power Snatch 6... -
WOD 26.11.16
Strength: Back squat 8 8 8 8 8 70% 1Rm V Up 8 8 8 8 8 every 90″ Wod Amrap 16 2 4 6 8 10 ecc… Thruster 60... -
WOD 22.11.16
STRENGTH 7 Round Hang squat snatch 5-5-5-5-5 Hollow rock 10-10-10-10-10 every 90″ WOD For time 10-9-8-7-…... -
WOD 14.11.16
CrossFit Class Strength: 10 min to find 3 rm power clean “ARTIE” AMRAP 20′ : 5 pull ups 10 push up... -
WOD 12.11.16
Strength: EMOM 8 alt 10 Back Lungees heavy (rack) 30″ Handstand hold AMRAP 20 Team of 2 60 walking lungees (fr... -
WOD 08.11.16
STRENGTH: 7 x 3 Clean Squat + 1 Jerk every 90″ WOD: AMRAP 18 10 Hang Power Clean and Jerk 20 V-ups 30 Double U... -
WOD 05.11.16
Strength: EMOM 12 alt even: 5 Wall walking odd : 8 Deadlift 75-80% 1RM AMRAP 15 5 Cleans 60/40 kg 10 Toes to Bar 15 ... -
WOD 27.10.16
5 round each 2′ alt 8 HSPU (scaled Pike Push ups) 8 Deadlift 75% 1RM For Time Ladder 10/1 Clean & Jerk @ ... -
WOD 24.10.16
“Incredible hulk ” AMRAP 20 min: 5 deadlift (50/35 kg) 5 hang power clean 5 front squat 5 push press 5 b... -
WOD 20.10.16
Strength: Emom2 6/8 Deadlift 80%-85% 1Rm 6/10 Dip Ring 3 RFT 10 Power Clean and Jerk 60/40 kg 20 Lungees in front ra... -
WOD 18.10.16
EMOM 10 alt Min 1 16 Pistol Squat Min 2 10 T2B Strict EMOM 18 alt “Capacity” Min 1 12 Push Jerk 50% 1RM ... -
WOD 15.10.16
Running clock 0-10 Min 21-15-9 Strict HSPU (options: hspu kipping – DB strict press) Strict Pull-ups (options:... -
WOD 06.10.16
Strength EMOM 12 alt Min 1. Power Clean + Hang Squat Clean + Jerk Min 2. 8-10 Dip Ring Metcon Ascending ladder 15... -
WOD 04.10.16
Strength EMOM 2 alt Back Squat 5@75% – 4@80% – 3@85% – 4@80% 5@75% HSPU Strict (scaled Pike Push U... -
WOD 03.10.16
CrossFit Class In a 10 min window do 30 clean & jerk @ 70%1rm (must be squat clean) Then 2 pers team:* 80 thrus... -
WOD 27.09.16
Strength Emom 10 3 Squat Clean and 1 Jerk 70% 1RM Metcon 20-18-16-14-12-10-8-6-4-2 Wall balls 9/6 kg 2-4-6-8-10-12-1... -
WOD 22.09.16
Strength: EMOM 10 alt 10 Deadlift (max load) 30″ HS Old Metcon Amrap 15 20 Pull-ups 30 Thruster only barbell 4... -
WOD 17.09.16
Strength: Emom 10 5 Deadlift 70% 1Rm Conditioning: Amrap 16 12 Swing 10 Lungees with DB 20/10 kg 8 Push Press DB 20/... -
WOD 09.09.16
Strength 12 min to build an heavy complex Hang power snatch+squat snatch+ohs Metcon For time* —–time cap... -
WOD 02.09.16
Strength: EMOM 10 alt: 8 Deadlift 80% 1RM 8 T2b Metcon 5 rounds for time 12 front rack walking lunges 60/40 kg 9 han... -
WOD 25.08.16
Strength: Back Squat 5 5 5 5 5 every 90″ Emom 16 alt 15-12 Wall Ball 9-6 kg 12-8 Cal Row 8-6 Push Press DB/KB ... -
WOD 11.08.16
Strength: Deadlift 5-5-5-5-5 80% 1RM every 90″ Conditioning 5 Rounds of for max reps of: 1 min of Strict Pull ... -
WOD 01.08.16
Strength: 20 min work up to an heavy complex of: 1 power clean+1 hang squat clean+1 push jerk+1 split jerk For time:... -
WOD 30.07.16
STRENGTH: EMOM 10 alt 5 Front Squats @ 75% with 2″ pause 12/15 Cal Row METCON: Emom 18 10 Toes-2-Bar 8 Burpee ... -
WOD 28.07.16
Strength EMOM 10 alt 3 Push press + 3 Push Jerk 70/75% PJ 30″ Handstand old Metcon EMOM 18 5/10 Deadlift 70% 1... -
WOD 21.07.16
Gymnastic strength EMOM 12 alt HSPU strict 5-10 rep (Scaled: Kipping – 30″ HS Old – Strict Press) ... -
WOD 15.07.16 HAPPY B ALBIII !!!
Strength: 5-5-3-3-1-1 clean (rest 90″) In a 15 minutes window : 34 rds*of: 1 deadlift (140/100 kg) 3 hspu (sca... -
WOD 14.07.16
Strength: EMOM 10 3 Split Jerk (2″ pause) EMOM 18 15 Cal Row 15 Wall Ball 15 Burpees... -
WOD 27.06.16
10 minutes to find 1rm power clean&jerk Right into: Power clean@push jerk 12*1 (@70%) every 45 sec Then:* 6 rds... -
WOD 17.06.16
Strength: 10 min to find 3 reps max squat cleans Then: 10-9-8-7-6-5-4-3-2-1 Thruster (43/30 kg) 1-2-3-4-5-6-7-8-9-10... -
WOD 07.06.16
Strength: Emom 14 alt 7 Deadlift (max load) 7 Pull up strict (scaled Jumping pull up) “Annie” 50-40-30-20-10 Double ... -
WOD 31.05.16
Strength: EMOM 5 3 Thruster WOD: For Reps “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata ... -
WOD 24.05.16
Strength: Every 90 Seconds For 12 Minutes (8 Sets): 3 Deadlifts (works every heavy series) Amrap 2 for 5 round of: 1... -
WOD 09.05.16
CrossFit Class Strength:10 min OTM 1 complex: 2 power clean+2 lunges(1 per leg)+2 front squat Metcon 4 rds:AMRAP 3&#... -
WOD 28.04.16
Metcon: 50 Strict Press for time 70% 1Rm Each time you break perform 10 jumping lungees and 5 Rounds for time: 10 St... -
WOD 21.04.16 “Old Style”
WOD “Old Style” AMRAP 4 Clean and Jerk 73/43 kg rest 4′ AMRAP 21 21 Russian Swing 32/24 kg 4 Toes ... -
WOD 04.03.16
Every 90″for 8 rounds: 5 back squats (70%) 5 broad jumps 15′ EMOM 15 kbs american swing (32/24 kg) 15 ri... -
WOD 01.03.16
Strength: EMOM 6 – 30″ ME HSPU (Scaled 5 Push Press 70%) Complete 5 rounds for max reps of: -30″ m... -
WOD 08.02.16
CrossFit Class Strength Hang squat clean 12*1 75%(:45″) Then: Benchmark WOD “Fight Gone Bad” 3 rds... -
WOD 04.02.16
Strength 5 Round of: 1 Strict Press – 2 Push Press – 3 Push Jerk Every 2 minutes Amrap 15 10 Globet Squa... -
WOD 27.01.16
Strength: Emom 10′ 3 power clean tng (60% max) Then: 5 rds: 20 medball clean 5 wall climb 20 broad jump Finish... -
WOD 25.01.16
Strength: From the rack EMOM 10′(70/75%1 rm push jerk) 2 front squat +1 push jerk Then: 3 sets of 5′ AMR... -
WOD 21.01.16
EMOM 10 Strength 3 Deadlift 60% 1RM increase weight METCON Amrap 12 1 Min. of Pistol Squat 1 Min. of Deadlift 80/50 ... -
WOD 12.01.16
Strength: Push Press 3/3/3/3/3/3 /3 @ 75-80% OF 1 RM For time 21-15-9 OHS 50/30 kg Dip ring Box Jumps 60/50... -
WOD 10.11.15 CFTN
Strength 10' to find 1 rep max for the day of power snatch Emom 30' 2 power snatch (70%max for the day) 4 wall climb... -
WOD 09.11.15 CFTN
Strength EMOM 10 – Team 2 5 Front Squat (3 sec pause) Max Load 5 Push Press Max Load MetCon – (Cap time ... -
WOD 19.10.15 CFTN
Strength/Skill: Jerk (Split jerk) 10′ Find your Split Jerk 3 Rep Max. AMRAP 14 minutes 2 toes to bar 2 power c... -
WOD 07.10.15 CFTN “Roby Birthday”
Strength: Thruster 7 Rep Max Thruster 10 Rep Max Thruster 19 Rep Max Thruster 94 Kg Me 🙂 Happy Birthday big Roby! AM... -
WOD 05.10.15 CFTN
Gymnastics Strength: Complete as many reps as possible in 10 minutes of HSPU (Scaled Pike Push or Push up) Complete ... -
WOD 26.09.15 CFTN
Grace is one of the CrossFit benchmark “Girl” WODs (because of the name, not because they are designed f... -
WOD 23.09.15 CFTN
Strength: EMOM alt 10 5 Fron Squat 70% 1RM 10/15 Cal Row Metcon 7 min AMRAP: 14 Box Jump (scaled step up) 7 Dip ring... -
WOD 18.09.15 CFTN
Strength: Overhead Squat 3-3-3-2-2-2-1-1-1 (Max Load) rest 1′ As Many Rounds As Possible in 14 Minutes of: 8 S... -
WOD 11.09.15 CFTN
Strength: Death By Thruster With a continuously running clock perform: 1 Thruster, 60 kg in the first 1 min, 2 Thrus... -
WOD 08.09.15 CFTN
Working on clean/power clean Strenght 12 sets of: Clean+front squat (70%) every 45 seconds Then: 5 rds: 15 power cle... -
WOD 01.09.15 CFTN
Strength Emom 5 Snatch squat 3-3-3-3-3 reps at 70%/80% of 1RM rest 1′ Chest to bar pull ups 2-4-6-10 rest 30&#... -
WOD 27.08.15 CFTN
Warm up/mobility Strenght: 10′ EMOM 1 complex: 2 power clean +2 front lunges(1 per leg)+2 front squat Then: 4 ... -
WOD 05.08.15 CFTN
Warm up/mobility Strength: Hang Snatch Squat 3 Rep max Push Press 3 Rep max WOD 3 Round for time 25 overhead squats ... -
WOD 31.07.15 CFTN
Warm up and mobility Strength Clean & Jerk 3 3 3 3 reps at 70%-80% of 1RM Power Clean + Front Squat + Jerk 3 of... -
WOD 23.07.15 CFTN
Warm up/Mobility Emom alt 12′ (30″ on 30″ off) -strict toes to bar -handstand hold -ring dips (hol... -
WOD 22.07.15 CFTN
Warm up/Mobility EMOM 10 min : 3 Push Press AMRAP 16 min: 7 Power Clean 50/25 14 Box Jump 60/50 21 Sit Up Relax/Mobi... -
WOD 21.07.15 CFTN
Warm up/mobility Strength: 12×1 clean and jerk 70% (:45 rest) METCON 5 rds 12 alt kb/db snatch (24/16kg) 12 bur... -
WOD 15.07.15 CFTN
Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. 1. Power Clean 2. ... -
WOD 08.07.15 CFTN
Warm up/mobility Strength Every 2 mins for 12 mins: 5 Pull-ups strict 5 Toes-to-bars strict 1 Clean & Jerk, 85%... -
WOD 07.07.15 CFTN
Warm up/mobility 10′ working on med ball clean/clean Strength: 10 min otm 2 Power clean + 1 clean METCON 4 rds... -
WOD 27.06.15 CFTN
Warm up/Mobility Skill: DU Strength Shoulder Press 1-1-1-1-1-1-1 Weighted Pull up 1-1-1-1-1-1-1 Wod Amrap 15 10 Ches... -
WOD 17.06.15 CFTN
Strength: EMOM 10 Odd:5 OHS Even: 15 Cal row Metcon 8 round 2min on: 1 min off Odd: AMRAP 5 Power Snatch 50/35 7 Dip... -
WOD 16.06.15 CFTN
Warm up Bear complex Warm up Bear complex (5 rounds of 7 sets of 5 exercise) Rules of the lifting Complex: 1. No res... -
WOD 10.06.15 CFTN
Strength EMOM 8 Behind the neck push press + OHS + 2 Snatch Balance In teams of 2 AMRAP 20 Minutes 5 Front Squat 7 H... -
WOD 08.06.15 CFTN
EMOM 10 alt 30″ Thruster 65/75% 1Rm 30″ Pull ups strict Five rounds for time of: 10 Wall climbs 10 Toes ... -
WOD 03.06.15 CFTN
Strength EMOM 10 Alt 3 Pos Clean Squat & 1 Jerk 5 Front Squat (3″ botton up) Core 3 rounds of: 20″ ... -
WOD 01.06.15 CFTN
Strength EMOM 7 1 Fron squat / 1 Thruster / 1 Push Press / 1 Push Jerk / 1 Split Jerk Core: Tabata Hollow Rocks Metc... -
WOD 28.05.15 CFTN
STRENGTH Four sets of: Front squat x 5 reps @ 70-75% max from the ground Rest 15 seconds Kipping Pull-Ups x 10-15 re... -
WOD 27.05.15 CFTN
Mobility/Warm up EMOM 8 Strength 3 Hang Squat Snatch EMOM 8 Strength 3 Hang Squat Clean and 1 Jerk Conditioning 12 m... -
WOD 25.05.15 CFTN
Mobility/Warm up Strength Thruster (Test for 1 Rep Max) 5 reps / 3 reps / 1 rep / 1 rep / 1 rep / 1 rep 100% of 1RM ... -
WOD 22.05.15 CFTN
zs\w”| Strength 5 round of Snatch Complex Max (rest 1 min) 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead ... -
WOD 21.05.15 CFTN
Warm up/mobility STRENGTH Take 10 minutes and build to today’s 1RM Snatch WOD Every minute, on the minute, for 21 mi... -
WOD 20.05.15 CFTN
Strength Back Squat (Test for 1 Rep Max) Core 8 rounds of: 20 sec AbMat Sit-ups 10 sec Plank on Elbows Conditioning ... -
WOD 18.05.15 CFTN
Strength: Push jerk 3 – 3 – 3 – 3 – 3 “Morrison” 50-40-30-20-10 reps, for time o... -
WOD 24.04.15 CFTN
Strength Thruster/Ring Strict MU 3/1 – 3/1 – 3/1 – 3/1 – 3/1 Rest 1′ between sets. Met... -
WOD 17.04.15 CFTN
Strength: Shoulder Press 1-1-1-1-1, using heaviest weight per set Push Press 3-3-3-3-3, using heaviest weight per se... -
WOD 15.04.15 CFTN
Strength: Power Snatch, 15 min to find you 20 RM – 10 RM – 5 RM – 1 RM WOD AMRAP 15 3 Power Clean ... -
WOD 02.03.15 CFTN
Skills: T2b – deadlift – snatch Warm up: Clean and jerk 5 – 4 – 3 – 1 Workout 15.1 9-m... -
WOD 23.02.15 CFTN
Strength 7 Round of Barbell Complex: 3 Power clean 2 Front Squat 1 Push Jerk WOD 50 Burpees pull ups for time Every ... -
WOD 16.02.15 CFTN
Strength: 5×3 Snatch – 3×5 Front Squat – 3×5 Shoulder Press CrossFit Games Open 14.5 ... -
WOD 11.02.15 CFTN
Strength : 7 Round of 1 Clean Squat 1 Push press 1 Push Jerk 1 Split Jerk WOD – AMRAP 16 5 Power Clean 70 R... -
WOD 06.02.15 CFTN
EMOMx10 odd: 5-6 OHS with 2-second pause at the bottom – you choose the weight. Even: 10-12 Dip Ring Strict WO... -
WOD 04.02.15 CFTN
Warm up Strength EMOM5 Snatch 2+1 (2Hang Squat Snatch+1Squat Snatch) EMOM5 Clean and Jerk 2+2 (1Hang Squat Clean+1S... -
WOD 02.02.15 CFTN
Warm up Strength: 8 mins to find max deadlift WOD 1: AMRAP 7 3-6-9-12 etc Power Cleans 60/50-35/25 Bar Over Burpees ... -
WOD 30.01.15 CFTN
Warm up – Mobility Skills: KB Snatch Strength: 100 Kettlebell Snatch (Cap time 10′) WOD: 10 Round of: 1&... -
WOD 26.01.15 CFTN
Warm up – Mobility Skills: Snatch Weightlifting: EMOM 10: 3 Hang Squat Snatch – 70% 1 Rm WOD: For tim... -
WOD 23.01.15 CFTN
Warm up – Mobility Endurance Team 2 : 8x 250 mt ROW I Go You Go Wod: For time 21-18-15-12-9 (cap time 25′... -
WOD 20.01.15 CFTN
Warm up/mobility Working on kipping pull ups Strenght: alt EMOM 12' -3 power snatch 60% -6 chest to bar Then: 15' AM... -
WOD 19.01.15 CFTN
Warm up – Mobility Weightlifting: EMOM 12: Min 1-4: 1 Muscle Clean AHAP + 1 Jerk + 5 Burpees Min 5-8: 3 Power ... -
WOD 15.01.15 CFTN
Warm up/mobility 5'pvc snatch positions Strenght:5 rounds /1' btw rounds High hang snatch+os+hang snatch+os+full sna... -
WOD 14.01.15 CFTN
WARM UP/MOBILITY SKILLS: Ring Muscle up STRENGTH: 10 minutes to find your 10 RM Thruster WOD: “Tabata ThisR... -
WOD 09.01.15 CFTN
MOBILITY/WARM UP SKILL OHS STRENGTH EMOM 5 3 Power Clean + 2 Front Squat + 1 Push Jerk or Split EMOM 5 3/5 OHS Squat... -
WOD 07.01.15 CFTN
WARM UP/MOBILITY SKILL: Kipping Pull ups GYMNASTICS STRENGTH: EMOM 12 ODD 12 Pistol Squat EVEN 12 Kipping Pull ups W... -
WOD 30.12.14 CFTN
Warm up/mobility Strenght:Every 90″ for 12′ : Power clean + hang clean + full clean + power jerk Metcon ... -
WOD 22.12.14 CFTN
MOBILITY AND SKILLS STRENGTH EMOM 10 01 Power Clean and Push Jerk – 02 Clean Squat and Split Jerk CONDITIONING... -
WOD 19.12.14 CFTN
MOBILITY AND SKILLS STRENGTH: EMOM 12: 5 Thruster 0:00-4:00 40/25 4:00-8:00 45/30 8:00-12:00 50/35 AMRAP 18 *6 UB OH... -
WOD 17.12.14 CFTN
MOBILITY AND SKILLS STRENGTH 1′ Squat Clean – 1′ Push Jerk 2′ Squat Clean – 2′ P... -
WOD 16.12.14 CFTN
Warm up/mobility Clean:working on technique Emom 10′ 1 power clean 1 hang clean 1 front squat 15′ amrap:... -
WOD 12.11.14 CFTN
WARM UP/MOBILITY SKILLS Push press – Push Jerk STRENGTH EMOM 10’00 alternate 5 Front squat 70% from the ... -
WOD 06.12.14 CFTN “Manager birthday”
WARM UP/MOBILITY SKILLS: Front Squat / Thruster STRENGTH: Front Squat 5 75% – 3 80% – 2 90% Thruster ME ... -
WOD 04.12.14 CFTN
Warm up/mobility Emom 12 ‘ Barbell complex AMRAP 20’ 5 pull ups 10 push ups 15 jump squat On the minute ... -
WOD 03.12.14 CFTN
WARM UP/MOBILITY SKILLS: Clean and Jerk STRENGTH: 5 round of 2 Hang Power Clean + 2 Hang Squat Clean (65%-70%) 5 rou... -
WOD 26.11.14 CFTN
WARM UP/MOBILITY SKILLS:Push Jerk and Power Clean STRENGHT: For time: 12 Min Time Cap 10-1 Power Clean (60-40 kg) 1-... -
WOD 25.11.14 CFTN
Warm up/mobility Working on snatch Strenght:Emom 10 (3 position) Amrap 15 30 du or 90 single 15 wall ball 10 deadlif... -
WOD 21.11.14 CFTN
WARM UP/MOBILITY SKILLS: Pistol squat STRENGTH: 100 Pistol Squat for time – Cap Time 10’00” AMRAP ... -
WOD 20.11.14 CFTN
Warm up/working on kipping hspu progression Strenght: Thruster 10/8/6/4/2 3 rounds:”FGB”fight gone bad(1... -
WOD 18.11.14 CFTN
Warm up/mobility Emom 8′ Complex(1 clean+2 front squat+1jerk) Emom 24′ -20 du(60 under) + 5 pull ups(str... -
WOD 15.11.14 CFTN
Warm up/mobility Strenght: 3-3-3-3-3 Thruster Emom 20: 5 cluster 10 toes to bar 15 push ups 20 jumping lunges Relax/... -
WOD 12.11.14 CFTN
WARM UP/MOBILITY SKILL: Pistol Squat and HSPU STRENGTH GYMNASTIC: EMOM 10’00” 8/10 Pistol and 3/5 HSPU C... -
WOD 10.11.14 CFTN
WARM UP&MOBILITY SKILLS: Clean / Push Press STRENGTH: EMOM 8’00 of Complex: 1 Clean – 1 Front Squat... -
WOD 06.11.14
5′ warm up/mobility 10′ working on kipping/butterfly pull ups Strenght: 5-5-5-5-5 sdhp (65/70%) Emom 20&... -
WOD 31.10.14 CFTN
Warm up Skill: Toes to bar (Kipping) Strength and gymnastic: EMOM 10’00”: 3 Push press and 5 T2b Conditi... -
WOD 27.10.14 CFTN
Warm up Skill: review of OHS and OHS mobility Strength: OHS 6×5 @70% 1RM OHS (rest 1’00”) Condition... -
WOD 22.10.14 CFTN
Warm up Skills: Thruster, HSPU and Pistol Squat Strength: 5 minutes to find 1 RM Thruster Thruster 3-3-3-3-3-3-3 Met... -
WOD 21.10.14 CFTN
Warm-Up 10 minute dynamic warm up 5' working on kipping t2b Strength Hang Snatch 5-5-5-5-5 METCON 10 RFT 3 Snatches ... -
WOD 20.10.14 CFTN “TRIPLO 7”
Mobility and warm up Skill: Push jerk Strength: EMOM 8’00” 1 Power Clean and 2 Push jerk AMRAP 7’0... -
WOD 17.10.14 CFTN
Warm up and mobility Skill: Cluster Strenght: EMOM 8’00 3 Cluster Metcon: 4 Round 1’00” Burpees bo... -
WOD 15.10.14 CFTN
Warm up Strength- 5 Round 3 HSPU Strict – 5 Pistol Squat – 7 Dip Ring Strict – 1′ rest Metco... -
WOD 10.10.14
10′ Warm up and Mobility Strength: 5×5 Back squat 5×12 Parallette pass through EMOM 21’00̶... -
WOD 08.10.14
Warm up and Mobility Strength: 5xME T2b strict 5×5 OHS METCON QUALIFIER WOD ITD #3 In 8′ time cap complet... -
WOD 30.09.14
Warm-Up 10 minute dynamic warm up Strenght: 5 5 5 5 5 hang squat clean METCON 5 min AMRAP of: 10 ground to overkead ... -
WOD 26.09.14
Mobility-Warm up Warm up (core) – 3 round of 10 Hip Bridge Extensions-10 donkeey kicks-10 Hollow Rocks Skills:... -
WOD 24.09.14
Mobility – Warm up Skills: Hs old Strenght: 5 round: 10 Pistol squat / 5 HSPU Strict AMRAP 20’00” ... -
WOD 22.09.14
Mobility Skills -10 round with pipe pvc/barbell 3 pull clean – 3 shrug clean – 3 high pull clean –... -
WOD 15.09.14
WOD 15.09.14 Warm up / Mobility Skills: Handstand Strenght: 5×3 Handstand push ups 5×3 Pistol squat Metcon...
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