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  • 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 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 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 07.12.19

    “TABATA SOMETHING ELSE” with a running clock in 16 minutes Tabata pull up Tabata push up Tabata sit ups ...

  • WOD 21.10.19

    TABATA x 3 alternating -Goblet squat 32/24 kg -Deadlift 100/70 kg -Push up HR -Sit ups then AMRAP 7* Burpees *10 Air...

  • WOD 09.09.19

    CROSSFIT CLASS TEAM OF 2 1 Mile Run together! 150 WallBall 9/6 kg “Karen” 800 mt Run together! 30 Snatch...

  • WOD 26.01.19

    20″ on : 10″ off x 5 Tabata alternating 1) Box jump 60/50 cm 2) Ring push up 3) Power Clean 60/40 kg 4) ...

  • WOD 21.01.19

    CROSSFIT CLASS A. GYMNASTIC 2XTabata alternating Pull up strict/Ring row Plank position B. CONDITIONING 70 WallBall ...

  • WOD 03.12.18

    CROSSFIT CLASS: Tabata of: Pull up rest 1 min Push up HR then 1-10 Burpees 10-1 Squat clean 60/40 kg AEROBIC CAPACIT...

  • WOD 27.10.18

    AMRAP 30 WITH A PARTNER 2 KM ROW – Partner handstand hold 150 WB – Partner Plank 100 Burpees – Par...

  • WOD 25.10.18

    Weightlifting: Emom 10 of Hang snatch + Snatch @65% ⇑ (scaled is power) Conditioning: Tabata HSPU (scaled Push up HR...

  • WOD 10.09.18

    CROSSFIT CLASS: Weightlifting: E2MOM x 8 of: Hang clean + clean + jerk 70%-85% 1RM *scaled every 90″ Condition...

  • WOD 05.09.18

    CROSSFIT CLASS: Every 90″ x 12 mn (8 rds) @65% + 1 Power Snatch + 2 Hang squat snatch + 3 OHS Conditioning: Ta...

  • WOD 09.05.18

    CROSSFIT CLASS: Emom 5: 5 Strict press @70/80% Emom 5: 5 Push Press @70/80% Emom 5: 5 Push Jerk @70/80% Metcon: Taba...

  • WOD 30.04.18

    CROSSFIT CLASS Metcon Back squat 10-9-8-7-6-….1 @60% 1 RM 200 mt run after every sets 100 DU (1 min under) aft...

  • WOD 23.04.18

    CROSSFIT CLASS: EMOM 15 30 DU (30 under) + 1 Snatch (build up) METCON: 2 X Tabata (8 min) DB Snatch alt Air Squat AE...

  • 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 21.10.17

    EMOM 30 alt 15 Wall Ball 10 mt x 6 Shuttle Run 15 Row Cal 10 Burpees Rest Finisher Tabata Sit up...

  • WOD 18.09.17

    -CrossFit Class: Strength: Emom 10 alt 10-5 Pull up 30″ Hollow Metcon: 150 WB 22-16-10 DB Snatch 25-15 kg K2E ...

  • 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 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 08.07.17

    Tabata Air Squat (20-15 rep each round) EMOM 24 2. 16 alt. pistol squats 3. 10 HSPU 5. 40 DU (or practice 40 seconds...

  • 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 26.05.17

    In Teams of Two Amrap 22 400m Row 40 T2B 20 Clean Squat 80/50 kg 20 Push Press 80/55 kg Finisher: Tabata Mountain 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 02.03.17

    Tabata Front Squats 43/30 kg 8 rounds, 20 seconds on, 10 seconds off: Emom 10 15/10 K2E “Elizabeth” Clea...

  • WOD 24.02.17

    EMOM 10 alt (40″on 20″off): Hollow to superman Handstand hold/handstand shoulder taps “Crossfit op...

  • 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 26.01.17

    EMOM 12 alt: 8 deadlift (@ 70%) 40″ handstand hold 10 EMOM alt: (20″ on 40″ off) Burpees over the ...

  • WOD 29.11.16

    2see Emom 10, alternating between: 10 Chest-to-bar Pull-up 6 Front Squat 70% 1Rm Wod Tabata Wall ball Tabata Toes-to...

  • WOD 11.1116

    CrossFit Class “Heavy DT” meets “Karen” 150 WB (break every 30 reps) Every break 1 round of ...

  • WOD 12.09.16

    CrossFit Class Tabata medball clean(9/6 kg) Then: EMOM 20 (choose your weight) 1 power clean 1 front squat 1 jerk 1 ...

  • 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 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 18.05.16

    CrossFit Class Tabata box jumps Right into 100 clean & jerk (70/50 kg) Every 10 reps do 10 pistol squats *Time ...

  • 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 19.11.15 CFTN

    Burgener warm up Emom 8′ 1 hang power snatch+1 snatch+2 ohs(70% 1 rm snatch) 12′ amrap * 3 power snatch(...

  • WOD 11.11.15 CFTN

    Tabata: Back Squat Shoulder Press Front Squat Push Press Overhead Squat Rest 1 min between sets The Tabata interval ...

  • WOD 16.09.15 CFTN

    WOD A) Tabata Toes to Bar 5 x 30 sec work/30 sec rest B) Every 1 min for 20 mins, alternating between: 15/12 cal Row...

  • WOD 02.09.15 CFTN

    Wod AMRAP 20 : 20 Box Jump 20 Dumbell Snatch alternating arms 30/15 kg 20 Push ups hand off Finisher Tabata Air Squa...

  • WOD 25.08.15 CFTN

    Warm up/mobility 10′ Med ball clean progression Tabata 8*20:10 1:thrusters (45/30 kg) 2:v ups(rx strict t2b) 3...

  • WOD 20.07.15 CFTN

    Warm up/Mobility Gymnastic Strength EMOM 12 30″ Handstand push up 30″ Pistol squat 30″ Dip ring WO...

  • 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 25.06.15 CFTN

    Warm up/mobility Amrap 6’team Max wall ball (switch every 10) 3′ rest Amrap 6′ 3 wall climb (scale...

  • WOD 11.06.15 CFTN

    Warm up/mobility Working on clean & jerk EMOM 7′ 3 hang squat clean + 1 power jerk Then: METCON 4 rds 12 ...

  • WOD 09.06.15 CFTN

    Warm up/mobility Strength 6 min Emom 1 snatch pull 1 pwr snatch 1 OHS 70-75% 5 rounds: 15 wall ball 15 power clean (...

  • 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 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 24.02.15 CFTN

    Warm up/mobility Tabata(alt.movements each rounds) Plank hold Handstand hold 10′ working on med ball clean Par...

  • WOD 05.02.15 CFTN

    Warm up/mobility Pull ups progression (kipping/butterfly) Then: Tabata pull ups(jumping/kipping/butterfly) 10'amrap ...

  • WOD 29.01.15 CFTN

    Warm up/Mobility 5' on a Tabata clock max cal row 1' rest 5' skill du (jump rope) Rest 3' then: "Victoria" 5 rounds ...

  • 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 17.11.14 CFTN

    WARM UP/MOBILITY SKILLS: Toes to bar/Chest to bar STRENGTH GYMNASTICS: Tabata of Push Ups + Tabata Jumping Lunges ME...

  • WOD 25.10.14 CFTN

    Warm up 5 minuti 10 minuti (5 ginnastica toes to bar/ 5 power clean) Tabata 1:power clean(30/60kg) 200 mt run Tabata...