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WOD OF THE WEEK 24.08.20 – 29.08.20
LUNEDI’ 24.08.20 CROSSFIT CLASS 10 min working on 4 heavy thruster Then: Every 4 min * 4 rds 16 front squat (5... -
WOD OF THEE WEEK 10.08.20/14.08.20
LUNEDI’ 10.08.20 CROSSFIT CLASS Team of 2 300 cal team* CAP 20 At 00:00 start “death by power clean”(60/43 kg)... -
HOME WOD 21.03.20 – DAY 11
Amrap 15* 10 v ups – knee tucks 10 down & up *every 3 min : 10 squat feet together 10 prisoner jump squat... -
WOD 04.03.2020
CROSSFIT CLASS: WEIGHTLIFTING: 10 min on heavy 2 pos clean + 1 split jerk CONDITIONING Amrap 4: Max round “macho man... -
WOD 28.02.2020
EMOM 12 alt :30” on 30” off Hollow to superman (hold) Shoulder taps/handstand hold Du-under The: 10-9-8-7…1 Am... -
WOD 26.02.2020
CROSSFIT CLASS: 10 EMOM alt:40” on 20” off Box step up alt goblet(32/24 kg) Pull up strict/ring row Then: 15-12-9 Bu... -
WOD 25.02.2020
CROSSFIT CLASS WHEIGHTLIFTING EMOM 12 of: Power clean+push press+push jerk Build up from 70% of 1rm push press CONDI... -
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 22.02.2020
GYMNASTIC 10min working on HSPU(pike/strict/kipping) CONDITIONING on the 4 min* 5 rds 500/400 mt row/run 50% of max ... -
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 18.02.2020
CROSSFIT CLASS: WEIGHTLIFTING 10 min on heavy 2 squat clean +1 jerk CONDITIONING Amrap 20 1 round “Cindy” 1 squat cl... -
WOD 17.02.2020
Team of 2 3 rds of: 4 min cal 3 min lateral burpees over bar 2 min deadlifts (100/70 kg) Finisher: 100 team strict t... -
WOD 14.02.2020
GYMNASTIC 10 min on strict ring mu transition CONDITIONING 5 rds: 1 min cal 1 min power clean(50/35 kg) 1 min latera... -
WOD 13.02.2020
Every 90”*8 sets: 1 hang power snatch 1 ohs 1 hang squat snatch Build up! Then: Amrap 15: 60 du/60 under+10 tucks 20... -
WOD 12.02.2020
CROSSFIT CLASS: GYMNASTIC: 10 min working on: Pistol squat/handstand walk progression CONDITIONING: 10-1* Bar dips/p... -
WOD 10.02.2020
GYMNASTIC: EMOM 10 alt: 40″ on – 20″ off Pull up chin / scaled hold chin Pike push up CONDITIONING... -
WOD 06.02.2020
For time: Run 400 mt (Row 500 mt) into: 21-15-9 Burpee box jump(60/50 cm) Deadlift (100/70 kg) Into Run 400 mt (Row ... -
WOD 05.02.2020
CROSSFIT CLASS: WEIGHTLIFTING: 10 min working on heavy complex Power snatch+hang snatch+snatch CONDITIONING 3 rds:* ... -
WOD 04.02.2020
CROSSFIT CLASS EMOM 10 alt: 8/10 seated press(db/kb) 40” handstand hold wall facing CONDITIONING: Amrap 3-rest 1 *4 ... -
WOD 01.02.2020
EMOM 10 alt: 20 mt double dB/kb oh walking lunges 40” hollow hold Then: 21-18-15-12 Hr push up Pull up 63-54-45-36 D... -
WOD 31.01.2020
WEIGHTLIFTING: 10 min working on heavy power clean &jerk * *emom 5 burpees over the bar CONDITIONING: EMOM 10 of... -
29.01.2020
CROSSFIT CLASS: GYMNASTIC 10 min on handstand walk CONDITIONING 10-20-30 pistol alt-box step up w/medball(9/6 kg) 10... -
WOD 24.01.2020
GYMNASTIC T2b + prisoner lunges 30” max t2b then: EMOM 8 of: 60% t2b+amrap prisoner lunges CONDITIONING Every 3 min ... -
WOD 22.01.2020
CROSSFIT CLASS TEAM OF 2 30 min “ygig” 10 Single arm DB Thruster 5+5 20/15 kg 10 alt DB Snatch 10 Box Ju... -
WOD 21.01.2020
CROSSFIT CLASS EMOM 10 alt:40” on 20” off Hollow to superman Kb goblet walking lunges(32/24kg) Then: “Cindy” -Amrap ... -
WOD 20.01.2020
WEIGHTLIFTING EMOM 10 :(start@70% snatch) Power snatch +snatch CONDITIONING 6 rds :90” each-90” rest 8 tng power sna... -
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 16.01.2020
GYMNASTIC: 10 min working on kipping hspu (Max reps in 35”-EMOM 8 @60%) CONDITIONING Every 3 min * 6 rds alternate A... -
WOD 14.01.2020
CROSSFIT CLASS TEAM OF 2 25 min running clock: P1 750 mt row/ski/1,5k bike P2: Amrap of 10 db snatch alt 20 sit ups ... -
WOD 10.01.20
GYMNASTIC 10 EMOM alt: 40” on 20” off T2b strict Push up Then: CONDITIONING AMRAP 15* 10 single arm db stoh(5 each)(... -
WOD 30.12.19
CONDITIONING 5 rounds for max reps of: 1 min SDHP 40/30 kg 1 min Push Press 1 min Calories 1 min rest MIDLINE Finish... -
WOD
WEIGHTLIFTING every 90″ 8 rounds of 2 Squat Clean + 1 Jerk @ 70%+ CONDITIONING 21-15-9 Push Jerk 70/50 kg Fron... -
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 12.12.19
GYMNASTIC EMOM 10 alt 10/15 K2E Strict-Knee raises strict 10/15 Push up (deficit) CONDITIONING 50 Power Clean + R Lu... -
WOD 11.12.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on HEAVY 3 pos Snatch TNG CONDITIONING AMRAP 15 15 OHS (Front squat) 43/... -
WOD 10.12.19
CROSSFIT CLASS: EMOM 12 alt 30″on – 30″off HSPU (Push press DB/KB) C2B (Pull up) CONDITIONING 30-2... -
WOD 06.12.19
WEIGHTLIFTING 10 min working on 1RM Squat Clean&Jerk CONDITIONING On the 3 min x 3 round 7-5-3* Back squat Push... -
WOD 03.12.19
CROSSFIT CLASS WEIGHTLIFTING 10 min build to an HEAVY Power Snatch + Hang Squat Snatch + Squat Snatch CONDITIONING 3... -
WOD 02.12.19
GYMNASTIC: EMOM 12 alt 40″ Chin up Hold 40″ Tempo push up 2020 40″ Tempo squat (kb) 2020 CONDITION... -
WOD 29.11.19
EMOM 10 alt 8/10 Press DB/KB 40″ Ring row then AMRAP 15 15 American Swing 32/24 kg 12 Toes to bar 9 Burpee box... -
WOD 26.11.19
CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 40″ on – 20″ off WallClimb (no push up) Squat candle CONDITI... -
WOD 25.11.19
WEIGTHLIFTING 10 min working on Heavy Complex 1 Hang Power Snatch + 2 Power Snatch + 3 OHS “BARTENDER” 5... -
WOD 23.11.19
Every 2 min x 12 rounds (24 min) A) 400 Row/Run B) 40 DU + 20 American Swing 32/24 kg C) 20 WB 9/6 kg + 10 Ring dip ... -
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 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 19.11.19
CROSSFIT CLASS TEAM OF 2 AMRAP 12 “YGIG” 30 Mountain Climber 10 American Swing 32/24 kg 5 C2B rest 3 min... -
WOD 16.10.19
WEIGHTLIFTING 10 min working on heavy Power Snatch + hang squat snatch + squat snatch CONDITIONING 3 rounds of 21 Ha... -
WOD 15.11.19
EMOM 12 alt 40″on-20″off Ring Push up (Push up HR) Tempo Goblet Squat 24/16 kg (2020) For quality V-ups ... -
WOD 12.11.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 Squat Clean & Jerk CONDITIONING “BEAR COMPLEX” Co... -
WOD 11.11.19
TEAM OF 2 50 Burpees Box Jump Over 60/50 cm 10 Rounds of “Cindy” 500 DU (work together-scaled is 4 min U... -
OPEN 20.5 – 09.11.19 “FREE ENTRY”
Workout For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots 9/6 kg Time cap: 20 min.... -
WOD 08.11.19
WEIGHTLIFTING 10 min working on HEAVY Hang Power Snatch + Power Snatch + Full Snatch CONDITIONING 3 x AMRAP 4 with 2... -
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 04.11.19
WEIGHTLIFTING: 10 min working on Heavy Complex Power Clean + Hang Squat Clean + Front Squat CONDITIONING: 3 ROUNDS O... -
OPEN 20.4 – 02.11.19 “FREE ENTRY”
CrossFit Open workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 8... -
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 28.10.19
“SAGE at 20” AMRAP 20 20 Thruster 60/43 kg 20 Pull up 20 Burpees Finisher 5 min T2B Strict (Sit ups)... -
OPEN 20.3 – 26.10.19 “FREE ENTRY”
“CrossFit Games Open Event 20.3 (or 18.4)” 21 Deadlifts (102/70 Kg) 21 Handstand Push-Ups 15 Deadlifts (102/70 Kg) 1... -
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 23.10.19
CROSSFIT CLASS WEIGHTLIFTING EVERY 90″ x 8 rounds (build up!!) Power Clean Hang Squat Clean Squat clean Jerk C... -
OPEN 20.2 – 19.10.19 “FREE ENTRY”
CrossFit Open Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars... -
WOD 18.10.19
WEIGHTLIFTING EMOM 8 Hang Snatch + Snatch 70% -80% 1RM Snatch squat CONDITIONING 500/400 mt Row 30 Power Snatch 50/3... -
WOD 15.10.19
CROSSFIT CLASS 10 min working on – DU – Handstand walk complex CONDITIONING 10_1 Burpee box jump 60/50 c... -
WOD 09.10.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on Heavy Complex Power Snatch + Hang Squat Snatch + Squat Snatch CONDITI... -
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 04.10.19
WEIGHTLIFTING 10 min build an Heavy Complex Cluster + Push Jerk + Cluster CONDITIONING 21-15-9 Burpee box jump 60/50... -
WOD 03.10.19
TEAM OF 2 25 min running clock 800 mt Run together 10 rounds Ygig 5 Power Clean 60/43 kg 10 STOH 15 Cal Scaled is: 4... -
WOD 30.09.19
A) AMRAP 5 10 WallBall 9/6 kg 10 Push up HR 10 WallBall 9/6 kg 10 Air Squat B) AMRAP 5 Calories A) Rest 2 min –... -
WOD 28.09.19
STRENGTH: EMOM 10 alt 5 Back squat @75/80% 10 Tall box jump – step down CONDITIONING “Jack” Amrap2... -
WOD 23.09.19
WEIGHTLIFTING Every 90″ x 8 rounds @70%+ of 1rm Power Snatch Snatch pull High Hang Power Snatch Hang Power Sna... -
WOD 19.09.19
A.EMOM 10 alt Handstand walk complex: 2 Wall walks + 10 Wall Facing Shoulder taps B.EMOM 15 alt 5 Burpees + 10 HSPU ... -
WOD 18.09.19
CROSSFIT CLASS WEIGHTLIFTING Every 90″ x 8 rounds (start@70% 1RM C&J) Power Clean + Hang Squat Clean + Fr... -
WOD 16.09.19
GYMNASTIC: EMOM 10 C2B – Pull up (10 min working on pull up) CONDITIONING 21-15-9 Back squat 43-30 kg Push up ... -
WOD 14.09.19
WEIGHTLIFTING 10 min working on H3 Position Snatch CONDITIONING 3 min work – 1 min rest x 4 rounds 3 Power Sna... -
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 10.09.19
WEIGHTLIFTING 10 min on H3 Squat clean & jerk CONDITIONING EMOM 15 alt 5 Squat Clean Thruster 50/35 kg 10 Toes ... -
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 07.09.19
GYMNASTIC: EMOM 10 alt 30″ ON-30″ OFF HSPU/Pike push up/DB-KB Press Hollow rock/Hold CONFITIONING: AMRAP... -
WOD 06.09.19
WEIGHTLIFTING 10 min working on Power Snatch + Hang Snatch + Snatch CONDITIONING 3xAMRAP 4 min with 2′ rest 18... -
WOD 22.08.19
WEIGHTLIFTING: 10 min working on Heavy Complex Hang Squat Clean + Squat Clean + Jerk CONDITIONING: “OPEN 16.2&... -
WOD 12.08.19
CROSSFIT CLASS: GYMNASTIC 10 min working on – Pull up strict / Ring Row – Pistol squat / Banded – ... -
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 06.08.19
WEIGHTLIFTING: EMOM 5 3 Pos Muscle Snatch + 3 OHS rest 2 min EMOM 7 Power Snatch + OHS + Squat snatch (build up) CON... -
WOD 31.07.19
CROSSFIT CLASS: WEIGHTLIFTING 10 min on H3 position Clean (squat) CONDITIONING 100 DU – (90″ Under + 10 ... -
WOD 30.07.19
TEAM OF 2 AMRAP 15 “YGIG” 15 WallBall 15 Power Snatch 43/30 kg (unbroken) 15 Cal right into 1 Mile Run T... -
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 22.07.19
CROSSFIT CLASS WEIGHTLIFTING: 10 min window HEAVY Power Clean + Hang Squat Clean CONDITIONING: AMRAP 12 30 Power Cle... -
WOD 19.07.19
TEAM OF 2 EMOM 30 alternating 10 SDHP 10 Power Clean & Jerk 10 Thruster and 8 Cal 7 SDHP – 7 Power Clean ... -
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 10.09.19
CROSSFIT CLASS TEAM OF 2 AMRAP 12 (YGIG) 9/6 Cal 6 Burpee over the Rower (Bar) 3 Power C&J rest 3 min AMRAP 12 ... -
WOD 09.07.19
10 min QUALITY: Pistol Squat (Banded) V_Ups (Hollow Hold) DU (Practice) CONDITIONING: EMOM 15 alt (40″on-20... -
WOD 08.07.19
CROSSFIT CLASS WEIGHTLIFTING: 10 min H2 Squat Snatch CONDITIONING: 20 Burpees 20 Hang Power Snatch 60/43 kg 20 Bar M... -
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 03.07.19
CROSSFIT CLASS: A1 – A2 – A3 – A4 A1)AMRAP 4 6 Burpees 6 American Swing 30/24 kg rest 2 min A2) AM... -
WOD 02.07.19
WEIGHTLIFTING: EVERY 90″ x 8 rounds Squat Clean + Front Squat + Jerk @70 ↑ CONDITIONING: AMRAP 15 5 Hang Squat... -
WOD 25.06.19
Alternate A1-A2-A1-A2-A1-A2 A1) AMRAP 3* 9 Deadlift 60/43 kg 6 Hang Power Clean 3 STOH A2) AMRAP 3* Calories *rest 2... -
WOD 24.06.19
CROSSFIT CLASS EMOM 12 alt: 40″on-20″off Strict HSPU – Pike – Press (DB-KB) DU Ring Row COND... -
WOD 20.06.19
EMOM 16 alt (40″on-20″off) Toes to ring strict Wall Climb DU Bear crawl CONDITIONING 16*-12*-8* DB Snatc... -
WOD 19.06.19
CROSSFIT CLASS: WEIGHTLIFTING 10 min working on Heavy 2 pos Power Snatch CONDITIONING 30-20-10 Power Snatch 43/30 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 17.06.19
CROSSFIT CLASS: Warm up 2 Tabata alt: Air Squat – Down&Up – Step up alt on box – KB Deadlift ... -
WOD 12.06.19
CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 30″ On – 30″ Off Hollow to superman to hollow Handstand Shou... -
WOD 06.06.19
WEIGHTLIFTIG 10 min working on 2 (Split) Jerk with 2″ pause in dip&catch! Ground + building CONDITIONING2... -
WOD O3.06.19
CROSSFIT CLASS WEIGHTLIFTING: 10 min working on Heavy Complex Power Snatch + Hang Snatch + OHS *scaled 3 Power Snatc... -
WOD 29.05.19
CROSSFIT CLASS: WEIGHTLIFTING 10 min on (Heavy) 3 Power Clean&Jerk (tng) CONDITIONING 18-15-12-9-6-3 Power Clea... -
WOD 28.05.19
TEAM OF 2 10 Rounds alt person every round 1 Round: 15 WB 9/6 kg 15/10 Cal Row/Bike/SkiErg 15 WB *time cap 30 min Fi... -
WOD 25.05.19
WEIGHTLIFTING 10 min working on H3 Snatch (Power is scaled) CONDITIONING AMRAP 10 2-4-6-8-10…etc… DB Sna... -
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 17.05.19
WEIGHTLIFTING EMOM 8 of 3 pos Snatch start @70% 1RM CONDITIONING 800 mt Run 21 Hang Power Snatch 50/35 kg 21 Burpee ... -
WOD 08.05.19
CROSSFIT CLASS GYMNASTIC EMOM 12 alt 40″on – 20″ off Handstand Hold / Hollow Hold Side Plank / 40&... -
WOD 07.05.19
CONDITIONING 6 Rounds – 1 each station Max Cal Max Push Press 35/25 kg Max Pull up 1 min rest Finisher 5 min D... -
WOD 04.05.19
GYMNASTIC: EMOM 12 ALT 10/20 GHD (V UPS/SIT UPS) 10/20 PISTOL ALT 10/20 TALL BOX JUMP 70/60 cm CONDITIONING: SWINGIN... -
WOD 02.05.19
TEAM OF 2 AMRAP 25 P1. Row/Bike/SkiErg x meters P2. 15 Burpees box over 200 mt Run (1 min Jump rope) 5 Squat Clean 8... -
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 27.04.19
400 mt run 4 Rounds 5 T2B 5 American Swing 32/24 kg 400 mt run 2 Rounds 10 T2B 10 American Swing 32/24 kg 400 mt run... -
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 13.04.19
WEIGHTLIFTING 10 min H3 Pos Clean CONDITIONING 3 Rounds on 5 min Clock 10 Squat Clean 60/40 kg 200 mt Run 10 Power C... -
WOD 10.04.19
CROSSFIT CLASS: 10 min working on Heavy 1 Power Snatch + 2 Hang Snatch + 3 OHS then 5 Rounds 25 DU (30″ Under)... -
WOD 03.04.19
CROSSFIT CLASS GYMNASTIC: AMRAP 5 Handstand Walk (Hold – Taps) rest 2 min AMAP 5 Hollow to superman then CONDI... -
WOD 02.04.19
WEIGHTLIFTING EMOM 8 of 3 pos Snatch start @70% of 1RM CONDITIONING AMRAP 15 3-6-9-12-15…etc* Power Snatch 40/... -
WOD 29.03.19
GYMNASTIC: EMOM 10 alt (40″on-20″off) WallClimb (Handstand drill) Hollow (rock) CONDITIONING 4 rounds of... -
WOD 28.03.19 “Happy B Day Longo!”
WEIGHTLIFTING 10 min working on H2 Clean&Jerk (any style) CONDITIONING 3 Rounds 9 Shoulder to OverHead (STOH) 5... -
WOD 27.03.19
CROSSFIT CLASS TEAM OF 3 AMRAP 7 of A+B+C rest 1 min btw Amrap A) P1 Row 250 mt P2 ABMat SitUps P3 Push up HR B) P1 ... -
WOD 26.03.19
Gymnastic: 10 min working on Handstand Walk (drill on box) Conditioning 5 Rounds of Amrap 3 with 1 min rest 3 Power ... -
WOD 25.03.19
CROSSFIT CLASS: Weightlifting 10 min working on Heavy Complex Power Snatch + Hang Snatch + Snatch *start @70% of Pow... -
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 19.03.19
WEIGHLTLIFTING Every 90″ x 8 rounds Hang Squat Clean + Front Squat + Push jerk + Split jerk start @70% 1RM C&#... -
WOD 08.03.19
EMOM 12 alt 5-10 Bar MU (10-20 Pull up) 10-15 Power Snatch 40/30 kg 40″ Handstand Hold rest 3 min EMOM 12 alt ... -
WOD 07.03.19
WEIGHTLIFTING EMOM 5 1 Hang Squat Clean + 2 Jerk @70/80% into EMOM 5 2 Hang Squat Clean + 1 Jerk @70/80% *scaled EMO... -
WOD 06.03.19
CROSSFIT CLASS Team of 2 Partner A Row 1000 mt Partner B Amrap of: 4 Toes to bar 8 Hang Clean&Jerk 4+4 (DB 22,5... -
04.03.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Snatch CONDITIONING 5 rounds Amrap 3 with 1 min rest 3 Power Clean... -
02.03.19 / OPEN 19.2
Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat clea... -
WOD 26.02.19
WEIGHTLIFTING 10 min working on heavy complex Hang Clean + clean + front squat CONDITIONING 21-15-9 Power Clean 70/5... -
WOD 21.02.19
WEIGHTLIFTING 10 min to fin H3Pos Snatch CONDITIONING 5 round: 90″ each with 90″ rest 8 Power Snatch 50/... -
WOD 13.02.19
CROSSFIT CLASS EMOM 12 alt 40″on-20″off Handstand Taps (hold) Chin Hold Hollow rock (hold) CONDITIONING ... -
WOD 12.02.19
WEIGHTLIFTING: Every 90″ x 8 rounds (start @70% of Snatch 1RM) Power Snatch + Hang Snatch + OHS Scaled 3 Power... -
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 01.02.19
GYMNASTIC 10 min working on handstand walk / DU / Shoulder taps / Seal walk CONDITIONING 30-20-10 DB Snatch HSPU (Pu... -
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 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 21.01.19
CROSSFIT CLASS A. GYMNASTIC 2XTabata alternating Pull up strict/Ring row Plank position B. CONDITIONING 70 WallBall ... -
WOD 19.01.19
A. WEIGHTLIFTING: 10 min window working on Heavy Complex: High pull + Power Snatch + Squat Snatch B. CONDITIONING: &... -
WOD 15.01.19
STRENGTH COMPLEX Every 90″ * 8 rounds Clean+hang clean+front squat+jerk(split) CONDITIONING Amrap 15 4 Hang sq... -
WOD 10.01.19
WEIGHLTIFTING 12 min working on HEAVY COMPLEX Power Snatch + Hang Power Snatch + High Hang Snatch CONDITIONING 4 rou... -
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 08.01.19
GYMNASTIC: EMOM 10 alt 30″ on – 30″ off V Ups (Hollow Hold) Ring Dip strict (Jumping) CONDITIONING... -
WOD 04.01.19
EMOM 10 alt 6/8 Deadlift @70/80% 10/16 Pistol alt then “JOKER” 1-10 Toes to bar 10-1 Deadlift 100/70 kg ... -
WOD 03.01.19
WEIGHTLIFTING 10 min to find H3 Snatch CONDITIONING 20 Power Snatch 50/35 kg 20 Burpee Lateral OTB 20 OHS (Front squ... -
WOD 02.01.19
CROSSFIT CLASS EMOM 12 alt (40″on – 40″off) Ring row WallClimb (no push up) Goblet lateral lunges ... -
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 28.12.18
GYMNASTIC 12 min working on Hollow (rocks) Handstand hold facing wall (taps) Pull up strict (ring row) then CONDITIO... -
WOD 27.12.18
EMOM 10 Hang clean + clean 70%+ then 4 Rounds 15 WallBall 9/6 kg 10 Burpee lateral otb 5 Full clean 70/50 kg Cap 20 ... -
WOD 17.12.18
CROSSFIT CLASS: EMOM 10 alt: 10-15 Ring row 10/15 Handstand push up/Press DB/KB CONDITIONING: 2 min max Thruster 50/... -
WOD 15.12.18
Max rounds in 4 mn 400 mt Row then AMRAP 3 Power Clean 60/43 kg 6 Burpee lateral OTB 9 Air Squat rest 1 min then rep... -
WOD 11.12.18
EMOM 16 alt 2 Squat snatch @70/80% of 1RM 30″ Mountain climb/Plank CONDITIONING “OPEN 15.1” AMRAP ... -
WOD 10.12.18
CROSSFIT CLASS: Gymnastic 15 min working on: T2B/T2R Strict Handstand Hold (Taps) Facing wall Pistol squat (Bands/Ro... -
WOD 07.12.18
WEIGHTLIFTING: 8 min working on 3 Power Clean&Jerk CONDITIONING: 2 rounds of the following: AMRAP 3 9 Deadlift ... -
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 01.12.18
Amrap 10 5 Power Clean 70/50 kg (must be tng) 10 OHS/Front squat (must be unbroken) 15 Down&up rest 3 min Amrap... -
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 27.11.18
Weightlifting: BB Cycling – Every 3 min x 12 min (4 rounds) Complete C&J Complex (no drop!) Complex is 3&... -
WOD 26.11.18
CROSSFIT CLASS: TEAM OF 2: 60 Rounds YGIG 5 WallBall 12/9 kg 3 Burpee 1 Power Clean (Heavy bw 70/90% 1RM) AEROBIC CA... -
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 16.11.18
EMOM 16 alt *Complex Clean&Jerk Start @ 60% 30/50 DU (30″ UNDER) *Complex is Power Clean + Hang Clean squ... -
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 08.11.18
10 min working on Pistol Squat T2B Strict DU Conditioning: 3 Rounds of Amrap 4 – rest 1 min 10 Down&Up 10... -
WOD 24.10.18
CROSSFIT CLASS: EMOM 21: 40″ on – 20″ off 1. Row for calories 2. American Swings 32/24 kg 3. Burpe... -
WOD 22.10.18
CROSSFIT CLASS: Emom 12 alt 40″ on – 20″ off Wall climb – shoulder tap in plank DU – D... -
“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 16.10.18
Weightlifting: Every 90″ x 8 rounds 65% + 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch Conditioning: ... -
WOD 12.10.18
Gymnastic: 8 rounds alt 1 min work – 30″ rest of: Handstand taps (hold) Toes to bar strict (knee up) Con... -
WOD 06.10.18
Conditioning: 6 rounds 1 min each station: Max cal row Max power snatch 30/20 kg Max burpee box over rest Finisher: ... -
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 03.10.18
CROSSFIT CLASS: Weightlifting: Emom 10 Hang Clean + Clean + Jerk (start at 65% 1rm) Conditioning: 3 rounds of Amrap ... -
WOD 27.09.18
Strength: Back squat 8×3 every 90″ @70/90% Conditioning: 5 Rounds 1′ Cal Row/Bike 1′ Burpees ... -
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 24.09.18
CROSSFIT CLASS: Team of 2 20 rounds (10 each) 5 Down up 10 MedBall Clean 9/6 kg 15 Push Press w/medball *cap 22 min ... -
WOD 21.09.18
Weightlifting: 1 Squat snatch EMOM 10 @65% + Conditioning: 30 Power Snatch 40/30 kg 40 Back squat 400 mt run 40 Back... -
WOD 20.09.18
Gymnastic: EMOM 10 alt 30″ Bar Mu / C2B / Pull up Conditioning: Min 1-5: 50 DB Snatch alt 25/15 kg Min 6-10 50... -
WOD 15.09.18
TEAM OF 2: Amrap 20: 5 Thruster (kb/db) 5 Pull up 5 Box over 60/50 cm *you go i go Finisher 1 mile run *together... -
WOD 14.09.18
Gymnastic: EMOM 10 alt 30″ on – 30″ off Max Chin up strict (ring pull up) Max Pistol squat alt (si... -
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 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 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 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 03.09.18
CROSSFIT CLASS: 10 min working on: L Sit Bar – DU – Handstand walk (box/skill) Conditioning: 1-10 Power ... -
WOD 31.08.18
GYMNASTIC: EMOM 10 alt: 5/10 HSPU (DB/KB Push Press) 10/20 Pistol squat alt (single leg squat alt) CONDITIONING: AMR... -
30.08.18
Weigtlifting: 10 min working on Heavy 3 pos clean squat then Conditinioning: Amrap 12 9 Power Clean&Jerk 50/35 ... -
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 27.08.18
CROSSFIT CLASS: Weightlifting: EMOM 8 of 5 Snatch Tng @40/50% of 1RM Conditioning: Amrap 2 with 2 min rest x 4 round... -
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 14.08.18
TEAM OF 2 21-18-15-12-9-6-3 Burpees American Swing 32/24 kg WallBall 9/6 kg Cal Row/Bike *Follow the leader! CanR... -
WOD 13.08.18
CROSSFIT CLASS: 10 min working on Hollow rock – ring dips – DU Conditioning: 4 Rounds of: 15 Power Snatc... -
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 09.08.18
Weightlifting: Every 90″ x 8 rounds (12 min) 3 Snatch @65%⇑ Conditioning: 5 rounds: 7 Hang power Snatch 43/30 ... -
WOD 06.08.18
CROSSFIT CLASS: Weightlifting: Emom 8 of: Hang Clean + Clean + Jerk @70% + Conditioning: 30-20-10-20-30 AB-Mat Sit u... -
WOD 02.08.18
Gymnastic: Kipping HSPU progression Rx Emom 10 of 5/10 HSPU Conditioning: 21-15-9 OHS 50/35 kg HSPU (scaled push up ... -
WOD 27.07.18
4 RDS 5 min cap with 2 min rest 800 mt run Max round 5 C2B (scaled 7 pull up – 10 Jumping pull up) 12 Air squa... -
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 23.07.18
CROSSFIT CLASS: Weightlifting: Every 2 min for 10 round Clean complex: 1 Hang squat clean 1 Front squat 1 Squat clea... -
WOD 20.07.18
Skill 5 x max Strict Knee to elbow rest 1′ each round Conditioning: 6 Rounds 1 min Max DB STOH 1 min Burpees 1... -
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 17.07.18
Slit jerk technique 10 min working on 1RM *Emom 10: 2 Split jerk then 15-12-9-6-3 HSPU (DB/KB Push press) Squat clea... -
WOD 14.07.18
TEAM OF 2 AMRAP 30 10 Cal row/bike 10 Hang Power Snatch unbroken 50/35 kg 10 Burpee facing Person 1 round then Perso... -
WOD 10.07.18
Strength: 5 Front squat @80% x 5 sets every 2 min then 3 Rounds of: 1 min Max Cal Row/Bike 1 min Max Hang Clean Thru... -
WOD 09.07.18
CROSSFIT CLASS: “ATHLETES CHOICE” A) “Cindy” Amrap 20 5 Pull ups 10 Push ups 15 Air squat B)... -
WOD 07.07.18
800 mt run / 1 km row / 1,5 km bike right to into 5 Rounds of: 30 Walking lunges 25 Wallball 9/6 kg 15 SDHP 43/30 kg... -
WOD 04.07.18
CROSSFIT CLASS: EMOM 8 3 pos Snatch @70% 1 RM then 30-20-10 DB Snatch *switch every 5 TNG Thruster one arm *switch e... -
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 27.06.18
CROSSFIT CLASS: EMOM 8 alt: 12-16 Pistol squat 30″ Shoulder taps / hold METCON: 5 x 2 min on – 2 min off... -
WOD 19.06.18
“TEAM OF 2” AMRAP 5: Hang power clean 50/30 kg rest 1 min AMRAP 4 Push jerk 50/30 kg rest 1 min AMRAP 3 ... -
WOD 11.06.18
CROSSFIT CLASS: PARTNER WOD: AMRAP 20 80 Power snatch 50/35 kg 80 OHS (Front squat) 80 HSPU (Push ups) 80 OH Lunge P... -
WOD 09.06.18
“TRIPLE 3” For time: 3000 mt row 300 DU (scaled 4 min under) 3 mile run (1 mile = 1600 mt) *time cap 60 ... -
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 04.06.18
CROSSFIT CLASS Strength: 5 Power Clean (tng) @70/80% 10/15 V-Ups (scaled 30″ Sit Ups) Metcon: “Open 11.5... -
WOD 31.05.18
TEAM OF 2 Amrap 20 5 Chest to bar 10 MedBall Clean 9/6 kg 15 Russian Swing 32/24 kg Person A: does Amrap Person B: R... -
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 25.05.18
Gymnastic: EMOM 10 alt 40″ on – 20″ off Hanstand Hold Ring dips Metcon: 30 C2B 30 Push ups 30 OHS ... -
WOD 24.05.18
Weightlifting: 10 min working on Heavy Complex: 1 Power Clean + 1 Hang Clean + 1 Clean + 1 Jerk Metcon: Amrap 12 7 B... -
WOD 23.05.18
CROSSFIT CLASS: Team of 2 “Rowing Jack” AMRAP 30 Pers 1: 2 Rounds of “Jack” Pers 2: Row/Bike... -
WOD 19.05.18
Weightlifting: 3 Power Snatch every minute x 10 min 70/80% 1 RM then 800 mt Run 40 Air Squat 20 Hang Power Snatch 50... -
WOD 16.05.18
WEIGHTLIFTING: EMOM 8 3 Pos Clean 65%-80% rest 3 min EMOM 8 2 Push Jerk 70% (3″ dip position) METCON: 4 Rounds... -
WOD 07.05.18 “
“HAPPY BIRTHDAY GRETA” CROSSFIT CLASS: Weightlifting: Every 90″x8 btw 70/90% 1RM Clean&Jerk (... -
WOD 05.05.18
AMRAP 25 3 PERS TEAM Pers 1: 800 mt run* Pers 2: Max burpees pull up Pers 3: Max Russian Swing 32/24 kg all athlete ... -
WOD 03.05.18
Weightlifting every 90″ x 8 2 Power Snatch + 1 Snatch 65%⇑ Metcon: 7 Power Snatch 60/43 kg 7 OHS 7 Burpeees o... -
WOD 02.05.18
CROSSFIT CLASS: 10 min working on ring position (bottom/support) / Pistol squat then: 21-15-9 Chest to bar scaled⇒P... -
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 27.04.18
WEIGHTLIFTING: Complex every 90″ x 8 ⇑ Power Clean + Front squat + Split jerk METCON: 21/15/9 HSPU (push press... -
WOD 24.04.18
GYMNASTIC: 10 min working on ring MU transition METCON: Aamrap 14′ 7 MU 50 WallBall 100 DU – 1 min under... -
WOD 21.04.18
EMOM 10 alt 5/10 Bar MU 30″ 10 mt Shuttle run METCON: AMRAP 12 (only barbell) 20 OH Lunges in place 15 Back sq... -
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 19.04.18
Gymnastic: 10 min working on: Hollow-Superma Pistol Squat Metcon: 10-9-8-….1 Toes to bar Hanstand push up Ring... -
WOD 18.04.18
CROSSFIT CLASS: 10 min to find 1 RM Clean Metcon: 4 rounds (5 min window) 400 mt run (vest) 25 Pull ups Amrap Burpee... -
WOD 07.04.18
EMOM alt 10 100 mt Shuttle Run 15 Pull ups “Macho man” 3 Power clean + 3 Front Squat + 3 Jerk (85/60 kg)... -
WOD 31.03.18
WEIGHTLIFTING: EMOM 8 3 pos Clean @70% ↑ METCON: For time 20 C&J 60/43 kg 50 WallBall 9/6 kg 120 DU (scaled 2 m... -
WOD 30.03.18
Team of 2 Team target 4K Row (2K each person) must switch every 500 mt Pers 1: 500 mt row Pers 2: Amrap 10 of 10 T2B... -
WOD 28.03.18
CROSSFIT CLASS: Weightlifting: Emom 8: 2 Pos Snatch (High hang/Snatch) Metcon: 5 Round of: 15 STOH 43/30 kg 12 Burpe... -
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 23.03.18
Gymnastic: EMOM 8 “Midline complex” 5 Hollow rock + 5 V-Ups + 5 Squat Candle then 30-20-10 Power Santch ... -
WOD 19.03.18
CROSSFIT CLASS: 15 min working on complex heavy 1 Power snatch + 2 Hang squat snatch + 1 Overhead squat then 8 round... -
WOD 17.03.18
OPEN 18.4 RX For time: 21 deadlifts 102 kg 21 handstand push-ups 15 deadlifts 102 kg 15 handstand push-ups 9 deadlif... -
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 09.03.18
Gymnastic: 10 rounds: Max Pull ups in 10″ rest 30″ Metcon: 4 x Amrap 3 – rest 3 min 24 Box over 24... -
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 03.02.18 “OPEN 18.2”
WORKOUT OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (Rx 22,5/15 kg) Bar-facing burpees WORKOUT ... -
WOD 02.03.18
Weightlifting: every 90″x8: 2 Clean + 2 Jerk @65% Metcon: 5 x 1′ for station Pull ups S20 50/35 kg Burpe... -
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 19.02.18
CROSSFIT CLASS: Stength: 5 x every 3′ 6 Deadlift @80% 1RM 12 walking lunges DB/KB front rack 50/60% BW Metcon:... -
WOD 17.02.18
Weightlifting: 15 min working on complex 1 Power Snatch + 1 High hang squat snatch + 1 Hang squat Snatch + 1 OHS Met... -
WOD 16.02.18
Working on HSPU Metcon 50 WallBall right into 10-9-8-….1 Cluster 60/43 kg HSPU (scaled push press) right into ... -
WOD 14.02.18
CROSSFIT CLASS: Gymnastic: EMOM 10 alt 30″ max strict pull up 30″ wall climb then 4 Rounds 50 DU (30R... -
WOD 11.02.18
CROSSFIT CLASS Team of 2 Amrap 30 100 SDHP (43/30 kg) 200 OH Walking Lunge (Plate 20/10 kg) 300 Russian Swing 32/24 ... -
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 09.02.18
WOD 09.02.18 Weightlifting: 10 min working on 1 RM Squat Snatch Metcon: Amrap 15 1 Squat snatch 70/50 kg 3 Power Cle... -
WOD 08.02.18
Gymnastic: EMOM 10 alt 30″ on – 30″ off L-Sit on Rings Box around the world Metcon: Every 3′... -
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 06.02.18
Gymnastic: 10 min working on HSPU 5 min practice (EMOM/AMRAP) Metcon: 100 WallBall 9/6 kg 150 DU (2 min under + 20 K... -
WOD 02.02.18
Gymnastic: 15 min working on rope climb and Handstand Walk Metcon: Amrap 10 5 Power Clean and Jerk touch and go 43/3... -
WOD 31.01.18
CROSSFIT CLASS Gymnastic: 10 min working on 10 Shoulder tap (scaled box) 10 K2E (Strict) 10 Superman rock Metcon ... -
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 20.01.18
10 min working on: 10 V Ups – 20 Air Squat – 30 DU Metcon: Amrap 20 4 Pull ups (strict) 8 Push ups HR 12... -
WOD 17.01.18
CROSSFIT CLASS Emom 8 alt 10 Ring dips 30″ Wall squat hold then: Amrap 3 Burpees Amrap 10 of: 15 Deadlift 85/6... -
WOD 16.01.18
Weightlifting: Emom 8 3 position Snatch Metcon: 500 mt row into 5 rounds: 10 OHS 50/35 kg 5 Burpees pull ups and 500... -
WOD 15.01.18
CROSSFIT CLASS: 10 min working on 3 wall climb 9 Pistol 30″ L Sit Metcon: 3 Rounds of: 2 rounds of “Cind... -
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 12.01.18
– Gymnastic: Emom 10 alt (40″ on – 20″ off) Hollow rock HS Hold – Metcon: 100 American... -
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 03.01.18
CROSSFIT CLASS 10 min working on 20″ Just Kipping 10 Pistol 20″ L Sit Buy in 30 Thruster 43/30 kg into A... -
WOD 02.01.18
Weightlifting: EMOM 10: Squat Clean and Jerk 65% increase buy in 1 km row then Amrap 8 50 Air Squat 30 Ring dips 20 ... -
WOD 23.12.17
Emom 12 alt Ring row 30″ V_ups 30″ Push ups 30″ Metcon: Open 13.2 Amrap 10 5 STOH 50/35 kg 10 Dead... -
WOD 21.12.17
Gymnastic: 10 min working on 10 Facing Shoulder tap 20″ L Sit 10 Superman rock Metcon: 10 rounds of 5 Push Pre... -
WOD 19.12.17
Team of 2 – I work you work 10 Rounds each 15/12 Cal row max 30″ 10 Thruster 45/30 kg 5 Burpees Finisher... -
WOD 15.12.17
Gymnastic: 10 rounds for time Hollow – Superman – Hollow Metcon: Amrap 7′ 200 mt row 15 Air Squat ... -
WOD 12.12.17
WEIGHTLIFTING: Every 90″ for 12 min: 1 Power Clean + 1 Hang squat clean + 1 Jerk 70/80% *scaled EMOM METCON: E... -
WOD 09.12.17
-Weightlifting: 10 min to find 1 RM Snatch -Metcon: 5 Rounds: 30″ max cal 30″ rest 30″ max OHS (43... -
WOD 05.12.17
Gymnastic: 10 min working on 5 Pull ups 10 Push ups 15 Squat Metcon: 10 Rounds: 3 Bar MU 5 HSPU 7 V-Ups *time cap 15... -
WOD 29.11.17
CROSSFIT: 10 min window: Pistol 10 alt L-Sit (bar) 30″ Superman (rock) 20 Metcon: 3 Rounds of: 30 OH Walking l... -
WOD 25.11.17
WL: EMOM 10 @65-80% 1RM Hang Clean Squat + Clean Squat METCON: 5 Rounds of: 12 Hang power Clean 12 Front rack lunges... -
WOD 22.11.17
CROSSFIT: Weightlifting: emom 8: 3 Positions Snatch Metcon: 4 Rounds for time: 50 DU 10 T2B 5 Squat snatch 70/50 kg ... -
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 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... -
HERO WOD 13.11.17
-CROSSFIT RX MIDLINE 3 sets of: 1’ max reps Abmat Sit Ups 1’ Plank Hold 1’ rest HERO WOD “DANNY” AMRAP 2... -
WOD 09.11.17
DU/SU 50-40-30-20-10 Then 3 Rounds: 20 SDHP 43/30 kg 30 Wall-Ball 43/30 kg 40 D/U Then Find Max Clean and Jerk *Time... -
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 07.11.17
GYMNASTIC: 5 Round every 90″: 5 HSPU 20″L Sit METCON: 5 Round for time: 12 Pull Ups 5 STOH 80/55 kg 12 B... -
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 30.10.17
CROSSFIT RX: Gymnastic: EMOM2 10: 5 HSPU Strict + 15 V Ups Metcon: EMOM 15 21 Swing 32/24 kg 15 Burpees 9 OHS 60/43 ... -
WOD 28.10.17
Skill: Pistol squat Emom 10 alt: Pistol 40″ on – 20″ rest Plank 40″ on – 20 rest AMRAP... -
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 24.10.17
STRENGTH: Emom 14 1 Squat Clean and Jerk *Start light and work up with each set METCON 10-9-8….1 Push Ups T2B ... -
WOD 18.10.17
CROSSFIT CLASS 5 Rounds 2 Min On 2 Min Off 50 Dubz 10 Thruster 43/35 kg AMRAP C2B Finisher: Rope Climbing 10′ ... -
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 05.10.17
Skill: MU Metcon: 6 Rounds Alternating A & B 2 Min On: 2 Min Off A) 15 Thrusters 43/35 kg 10 Box Jumps ME MU o ... -
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 03.10.17
Skill 10 min Skill EVEN 6 Strict HSPU (scaled 30″ HS Hold) ODD 2 Wall Climb or 10 mt Handstand Walk Metcon: 40... -
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 26.09.17
Gymnastic Emom 10 alt 10 HSPU 30″ L Sit Metcon Emom 15 ME Row in 40″ 20-15 KBS 24/16 20-10 Pistols... -
WOD 25.09.17
-CrossFit Class Strength: Power Snatch 3 RM in 10′ (scaled/options: 3 rep every minute) Metcon: Every 2 min fo... -
WOD 22.09.17
Amrap 8 5 Power Snatch 50/35 kg 10 Toes2Bar 30 DU Amrap 8 5 Squat Snatch 60/43 kg 10 V UP 30 DU Finisher: 50 HSPU Ca... -
WOD 20.09.17
CrossFit Class WL: Clean Squat 3 3 3 3 3 every 90″ max load Metcon: 4 RFT 5 Muscle Ups (5 Pull ups – 5 R... -
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 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 12.09.17
WL: EMOM 4 3 TNG Clean EMOM 4 2 TNG Clean EMOM 4 1 Clean *Increasing weights per EMOM Metcon: 21-15-12-9-6-3 Thruste... -
WOD 09.09.17
Team of 2 Amrap 30′ Person 1: 400 mt row Person 2: 15 Globet Squat 32/24 kg 12 Sit up 9 Burpees... -
WOD 06.09.17
CrossFit Class: Strength: Deadlift 8-8-8-8-8 every 90″ (70% 1RM) Metcon: 4 Round of: 4’on/ 1’off R... -
WOD 30.08.17
CrossFit Class and Capacity Aerobic: Skill Emom 10 A) 30″ Max Double Unders B) 30″ Max Box Jump 60/50 cm... -
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 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 03.08.17
Emom 21 alt 10-18 cal Row 5 Muscle up 10-18 Pistol Finisher 3 round of: 10 V-Ups 10 reverse grip bent-over rows 20 m... -
WOD 02.08.17
CrossFit Class Emom 15 alt: 5 HSPU strict 5 Deadlift 80% 1rm 20″+20″ Side Plank Metcon: Amrap 10′ ... -
WOD 01.08.17
Strength: Cluster 5×3 @80% every 90 rest 2′ AMRAP 1′ Cluster 70% 1RM AMRAP 12 3 Squat Clean 80/60 kg 10 ... -
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 11.07.17
Gymnastics: For time Emom 10 alt 10 Pull up strict 20 Mountain Climber Open 13.3 Amrap 12 150 WB 9/6 kg 90 DU 30 MU... -
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 06.07.17
EMOM 10 1 Snatch @80-90% *Score total weight lifted 5 Round E3MOM 22 Cal Row 11 Back Squats @BW 11 Burpees Lateral... -
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 28.06.17
CrossFit Class: Strength: Emom 12 1 Power Snatch 1 Hang squat snatch – 1 squat snatch Metcon: “JT”... -
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 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 06.06.12
Snatch Complex Every 3′ for 4 round: 5 Power Snatch + 5 Squat Snatch + 5 OHS *must be done unbroken* WOD: EMOM... -
WOD 05.06.17
CrossFit Class: Strength: 1 Push press + 1 Push Jerk + 1 Split Jerk 5×1+1+1 (tutto con 3″ in pause) every 90&#... -
WOD 03.06.17
“SATURDAY WOD” AMRAP 14 24 Row Cal 20 Wallballs 9-6 kg 16 Swing 24/16 kg rest 5′ AMRAP 14 24 Lunge... -
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 27.05.17
Gymnastic: 4 Round every 2: 10 Dip Ring Strict 30″ L Sit Holds Every 3’for 18 minutes: 20 Wall Balls 9-6... -
WOD 25.05.17
Gymanstic alt: Muscle up/Hollow rock: 4×max rep “Girl…Mini Eva” 3 round for time Run 800 meters KB swing... -
WOD 24.05.17
CrossFit Class EMOM 15: 1. 12/15 Box Jumps over 60/50 cm 2. 30 Double Unders 3. 4/5 TNG Squat Snatch 60/43 kg into: ... -
WOD 23.05.17
WL EMOMx12′ Hang Power Clean+Power clean+Split Jerk *Build every 3′ METCON AMRAP15′ 12 Push Ups on... -
WOD 18.05.17
“Grace” 30 Clean and Jerk 60/43 kg * vietato droppare il bilanciere con solo dischi da 2,5/5 kg (per pun... -
WOD 17.05.17
CrossFit Class Emom 10 alt 2 Snatch Squat 85% 1rm 5 Ring dip strict Metcon 21-18-15-12-9-6-3 Power Snatch 50/35 kg L... -
WOD 15.05.17
Crossfit Class Strength: EMOM 8 alt 3 Hang Squat Clean (max load) Metcon: 7 RFT7 of: 5 Squat Cleans 70/45 kg 7 Hands... -
WOD 10.05.17
CrossFit Class Skill 10′ Gymnastic MU Bar/Ring Metcon: 27-21-15–12–9 Toes-to-bar Thrusters 45/30 kg Box Jump 6... -
WOD 09.05.17
-Skill: EMOM 6 1 clean (pause to the knee) + 1 hang clean (squat) **progressively add weight** -Strength: Pause Fron... -
WOD 04.05.17
Strength: “Death By” Cluster : + 1 rep every minute Cluster 60/40 kg “CrossFit Games Open 15.3R... -
WOD 03.05.17
CrossFit Class “Happy B Day Jack”: Strength Emom 12 alt: 3 Back Squat 86% 1rm 5 HSPU Strict Metcon 10-9-... -
WOD 02.05.17
Midline Stability – Amrap 6 10 Hollow Rocks 10 V Ups In Teams of 3 Amrap 21 7 clean and jerk 60/40 kg 13 box j... -
WOD 26.04.17
CrossFit Class WL EMOM 8 3 Positions Snatch squat at 75% 1RM METCON AMRAP 7 10 OHS 43/35 kg 10 HRPU *2 mins rest* AM... -
WOD 22.04.17
Team of 2: For time: 50-40-30-20-10 rep: Wall Ball 9/6 kg Pull up After each round 250m partner row.... -
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 08.04.17
Team of 2 AMRAP 30 40 Power Snatch 50/35 kg 400 Double Unders 40 m Sled Pushes 100/80 kg Finisher Tabata ABmat Sit u... -
WOD 05.04.17
CrossFit Class Skill: 10′ Free HS Amrap 3′ for 5 cycles: 40 DU 9 Thruster 50/35 kg 12 T2b Rest 2′ ... -
WOD 29.03.17
CrossFit Class Emom 8 alt 30″ Supine Ring Rows 30″ Hollow Holds rest 2′ Amrap 18 6 Bar MU (opzioni... -
WOD 21.03.17
Strength: Front Squat 15-15-15 – rest 2′ Use the heaviest weight you can for each set. For 4 cycles: AMR... -
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 10.03.17
Team of 2 must complete 2 mile run Switch every 400 mt Pers 1:run Pers 2: AMRAP of: 10 wb 10 db snatch 10 jumping lu... -
WOD 09.03.17
“The Chief” Max rounds in 3 minutes of: 3 Power Cleans 60/40 kg 6 Push-ups 9 Squats Rest 1 minute. Repea... -
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 20.02.17
CrossFit Class EMOM 12 : 3 pos squat clean (65-90%1rm) Then: In a 15 min window : 10 rds: 10(5r+5l) db/kb snatch(30/... -
WOD 17.02.17
Run 1 mile or row 2 k or 100 cal bike Then immediately into 7 rounds every 3 min of: 8 burpee 16 american swing (32/... -
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 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 07.02.17
10 RFT: 5 Front Squats 70% 1Rm 100 mt sprint 1 rope climb cap time 20′ “Tabata” – Toes To Ba... -
WOD 04.02.17
Emom 10 alt HS Hold 30″ HSPU 30″ Karen & Annie’s Playdate For time: 50-40-30-20-10 Wall Ball ... -
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 30.01.17
CrossFit Class 12 rds every 75″: 1 power clean+2 front squat+1 jerk (start at 60% then move up every 3 sets if... -
WOD 28.01.17
12 min 3 RM Power Snatch (3 rep every 90″) 4 Rounds 12 Toes to bar 12 OHS 50/35 kg 12 Box Jumps 60-50 cm Finis... -
WOD 25.01.16
CrossFit Class 4 rds not for time(quality): Ring l sit (30″) Wall squat (10 reps) Then: “Danny” Am... -
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 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 19.01.17
EMOM 10 alt: 40″ hollow to superman 5-10 deficit hspu (scaled strict press db/kb) Amrap 15: 1 pull ups 2 burpe... -
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 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 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 10.01.17
EMOM 10 alt : 7 back squat @70%1rm 40″ 10 mt shuttle run 4 rds for time: 20 db snatch alt (30/20 kg) 15 wb (9/... -
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 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 23.11.16
CrossFit Class EMOM 10 alt: 4 pull ups strict + 8 kipping pull ups 30″ l sit on the ring 18 min EMOM alt + 1 r... -
WOD 21.11.16
CrossFit Class Working on split jerk EMOM 8: 1 power clean+3 split jerk (working on technique) Then: 21-15-9 Burpees... -
WOD 17.11.16 “HAPPY B DAY MARICA”
Emom 10 alt 37 Back Squat 79 kg (12-10-8-6-1) increase the load 37″ Hand stand Hold Amrap 17 11 Deadlifts, 100... -
WOD 15.11.16
5 Round every 2′ 14 Pistol 8 Strict Press DB/KB (Max Load) Metcon EMOM 21 18 Cal Row (40″ max) 12 Toes t... -
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 11.1116
CrossFit Class “Heavy DT” meets “Karen” 150 WB (break every 30 reps) Every break 1 round of ... -
WOD 09.11.16
CrossFit Class EMOM 10 alt: 10 back squat (@65%1 rm) 30″ mountain climbs EMOM 15 alt: 20 pull ups (scaled jump... -
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 04.11.16
CrossFit Class Team of 2: Goal is 5 k row(switch every 500 mt) Person 1 :row for mt Person 2: AMRAP of: 8back squat(... -
WOD 03.11.16
Skill: Bar Muscle up MARY: AMRAP 20′ 5 HSPU (optinons with pike push ups, push ups) 10 Pistols (options with b... -
WOD 02.11.16
CrossFit Class EMOM 10 alt: 20 goblet back lunges (32/24 kg) 15 k2e Then: Buy in 200 du (3 min under) 21-15-9 Hang p... -
WOD 29.10.16
Amrap 12′ 6 Push Press @ 35/50 kg 10 Lungees front rack @ 35/50 kg 1 Rope Climbs rest 4 min Amrap 12′ 20 DU o 50 Sin... -
WOD 28.10.16
CrossFit Class: 4 min AMRAP medball clean Rest 1 min then: EMOM 15: 16 Cal row 16 american swing (32/24 kg) 16 box j... -
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 25.10.16
Skill: Kipping pull up Emom 12′ Strength: 6 Thruster #70%1rm 12 Toes to bar Amrap 12 “Mini Cindy” 5 Pull... -
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 17.10.16
CrossFit Class EMOM 10 alt: 7 push press @70% 1rm 30″ mountain climb (scaled plank) Then:* 1 round of: 800 mt ... -
WOD 08.10.16
Strength: Barbell Reverse Lunge 4×8 every 2′ EMOM 21 A) 20 Wall Ball 9/6 kg B) 10 Burpees to plate C) 10 ... -
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 05.10.16
CrossFit Class 20 min working on skills (rotate every 2 min) Skills:rope climbs/squat therapy/ring swings AMRAP 12 (... -
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 26.09.16
CrossFit Class EMOM gymnastic 8: 30″ max reps hspu 30″ max toes to bar strict Team of 2 :barbell (60/45 ... -
WOD 24.09.16
EMOM 10 Odd 15 American Swing Even 10 KB Box Step Ups rest 3 AMRAP 8 5 Pull Ups 10 Burpees 15 Air Squats Finisher 10... -
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 20.09.16
Weightlifting: Power Snatch – OHS – Hang Squat Snatch – Snatch every minute per 8 round AMRAP 8 of... -
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 15.09.16
Gymnastic: Emom 10 alt 15″ Top of Ring Old – 15″ Bottom of ring Old 15″ Chin up Old – ... -
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 24.08.16
CROSSFIT Games 2010 “Pyramid double Helen”* Run 1200 mt 63 kb swings (24/16 kg) 36 pull ups Run 800 mt 4... -
WOD 16.08.16
EMOM 10 alt 30“ Hollow rock 5 Front Squat 70% 1 Rm Rest 5′ then: 15′ AMRAP 7 push press(45/30 kg) 7 toes... -
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 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 23.07.16 – “HAPPY B DAY DANIELE!!!”
Team of 2 70 cal / du (split in 2) 3 rds: 46 power clean “i go you go” (60/45 kg) 46 sit up together !! ... -
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 13.07.16
3 rds:* 800 mt run 30 ohs (45/30) 3 legless rope climbs (scaled 3 rope climbs/6 ground rope ) *time cap 30′ Fi... -
WOD 09.07.16 “Happy B Day Dany B”
In Teams of 2 Three Rounds for Time of: 60 Box Jumps 60/50 cm 50 Push Press 50/35kg 40 Lungees front rack 50/35kg 30... -
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 25.06.16
Teams of 2 complete AMRAP 20 of: 10 Squat cleans 70/50 kg 20 Knee 2 Elbow 30 Deadlift 70/50 kg Finisher 100 American... -
WOD 23.06.16
WOD Amrap 15 5 Cluster 60/40 kg 10 Pistols (Alternating Legs)s 15 Box Jump Over finisher Midline Emom 10 alt 30̸... -
WOD 22.06.16
CrossFit Class 3 rounds for time: 1 Mile run 10 back squats (130/80 kg) 20 kb american swing (32/24 kg) CrossFit End... -
WOD 13.06.16
CrossFit Class EMOM 12′ alt (40″ on 20″ off) Hollow pulses Handstand hold Wall squat therapy Then:... -
WOD 06.06.16
CrossFit Class EMOM 12′ (40″on 20″off) Knees to elbow Handstand hold Air squats 21-15-9-15-21* Pow... -
WOD 01.06.16
Weightlifting: 10′ EMOM :5 power clean& jerks (moderate load-start light and add load if moving well)work... -
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 21.05.16
Strength: OHS from Rack Emom 10: 3 OHS 70% 1RM Team of 3 person Amrap 15 Athlete 1: 20 m x 5 Shuttle Run Athlete 2: ... -
WOD 10.05.16
Strength: Emom 8 alt 30″ Ring Dip 30″ Mountain Climber Metcon: EMOM 21 18 Calorie Row 12 Pull ups 6 Dumb... -
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 04.05.16 – “Debbi Happy B”
CrossFit Class 27′ AMRAP 27 du (scaled 70 under) 4 burpees over the bar 5 cluster (60/45 kg) Finisher: 89 medb... -
WOD 02.05.16
CrossFit Class EMOM 12′ 45″on 15″ transition ring dips (kipping/jumping) Squat to candle Handstand... -
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 16.04.16
Strength: Emom 10 alt 5 OHS Plank 40″ Team of 2 Amrap 20 8 deadlift 100/70 kg 12 swings 32/24 kg 16 box jump 6... -
WOD 14.04.16
Strength: Tabata Hollow to Superman 5 Rounds of 3 Minute AMRAP: 4 Thruster 50/30 kg 6 Toes to bar 8 Med Ball Clean 9... -
WOD 07.04.16
Emom 9 Overhead Squat 3-3-3 Snatch Balance 3-3-3 Hang Squat Snatch 3-3-3 (70% Snatch) Workout of the day Compete as ... -
WOD 02.04.16
In teams of 2 Every minute on the minute for 20 minutes: 8 Burpees With the time remaining do as many hang power cle... -
WOD 01.04.16
EMOM 10 alt: 3 power snatch (70%) 30" hollow (rocks) For time:* 100 kb american swings (24/16 kg) 100 front squats (... -
WOD 25.03.16
EMOM 8' alt: 15 toes to bar (scaled knee to elbow) 30" handstand hold 20' to complete: 21-15-9 Burpees over the bar ... -
WOD 15.03.16
Open Workout 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 35/25 kg – (... -
WOD 07.03.16
CrossFit Class Muscle up progression 14 ‘ AMRAP 10 power cleans (45/30 kg) 10 burpees 10 wb (9/6 kg) CrossFit ... -
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 02.03.16
Working on 16.1 CrossFit Games 16.1 AMRAP 20: 25′ overhead (walking) lunge (45/30 kg)-8 steps 8 bar facing burpees 2... -
WOD 28.02.16
EMOM alt 8′ 30″ max jumping lunges 30″ max kipping 5 rds for reps: 1 minute of deadlift (85/60 kg)... -
WOD 25.02.16
EMOM 10 alt Gymnastics L Sit 30” Dip Ring 30” Amrap 15′ Ascending Ladder 2/4/6/8/… of Thruster 50/35 kg ... -
WOD 24.02.16
EMOM alt 8′: 40″ Hspu (scaled handstand hold) 40″ knees to elbow Then: “the Chief” 5 r... -
WOD 23.02.15
Weightlifting 5 Complex of Snatch: 2 Snatch High pull – 1 Power Snatch – 1 Hang Squat snatch – 1 S... -
WOD 20.02.16
Teams of Two AMRAP 20 *One team-member works at a time, finishing a round. The other holds a barbell 20/15 kg then s... -
WOD 19.02.16
EMOM Gymnastic 8′: 15 Toes to bar 15 ring push ups Scaled: numbers! Then: AMRAP 20′: 5 thrusters (45/30 ... -
WOD 13.02.16
Teams of 2: AMRAP 20: 10 Push Jerk 50/35 kg 10 Kettlebell Swings 32/24 kg 10 Box Jumps 60/50 cm Parters complete ful... -
WOD 10.02.16
Alt EMOM 12′ : 1 clean + 4 front squat (70%) 10 t2b strict (scaled 15 knees up) Amrap 12′: 12 jumping lu... -
“Carnival” WOD 09.02.16
Midline work EMOM 10 alt 10/12 Swing 32/24 kg 40” Plank Hold AMRAP 12 3.6.9.12… OHS 50/35 kg Push ups V ... -
WOD 05.02.16
Crossfit Games 11.5 Amrap 20′ 5 power clean (65/45 kg) 10 toes to bar 15 wb Rest then: In remaining time worki... -
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 03.02.16
EMOM alt 12' (30" on 30" off) Hollow rock Jumping lunges Ring row(kipping) Then: 21-18-15-12-9 Hang power snatch(45/... -
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 26.01.16
EMOM 30 – Min 1 16/12 Cal Row – Min 2 16/12 Dumbell Snatch 20/10 kg – Min 3 16/12 T2B (scaled K2E)... -
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 22.01.16 “HAPPY BDAY FRANCY”
WOD “FRANCY” 22 rds 1 power snatch (60/40 kg) 7 box jump 8 wall ball Time cap 30′ Finisher: 38 bur... -
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 18.01.16
Working on 3 pos snatch 8' emom 3 pos snatch (weight with technique) Then: 3 rds: 15 ohs (45/30 kg) 15 burpees over ... -
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 11.01.16
Emom gymnastic 8' : (30" on 30" off) Hollow body position Wall climb (max reps) Then: 3 rds: 20 front squats (45/30 ... -
WOD 15.12.15 CFTN Gymnastic
Per il mese di dicembre, in attesa del nostro nuovo box. Posterò sempre un Wod a portata di mano. WOD 200 DU Ladder:... -
WOD 27.11.15 CFTN
EMOM 10 alt Gymnastic 5 Wall Climbing 30” Parallette L Sit 10 Rounds for Time: 5 Hang Clean and Jerks 50/30 kg... -
WOD 21.11.15 CFTN
15′ amrap 40 sdhp(40/25 kg) 30 cal 20 push press(40/25 kg) Rest 3′ 15′ amrap 20 goblet thruster (3... -
WOD 17.11.15 CFTN ” HAPPY B MARICA”
Happy B Marica! Every 3′ for 30min(10 rds) 11 cal row 17 thrusters (40/25 kg) 11 toes to bar Then in team of 2... -
WOD “PRAY FOR PARIS” 16.11.15 CFTN
Gymnastic Strength 15 – 13 -11 HSPU (Scaled Pike Push ups) Pistol Squat (for each side – Scaled Rolling ... -
WOD 13.11.15 CFTN
EMOM 8 2 Hang Squat Clean + 2 Squat Clean Teams of 2 2 Rounds 100 Front Rack KB Lunges 24/16 (scaled 50 rep) 50 H.R.... -
WOD 05.11.15 CFTN
EMOM 8′ (65/70% 1 rep max squat clean) Complex clean(1 power clean +1 hang squat clean+1 squat clean) Then: Am... -
WOD 02.11.15 CFTN
Weighlifting 10 minutes to establish a 3RM Snatch Squat (scaled Emom 10 of 3 Snatch Squat 60% 1RM) Metcon 7 Round fo... -
WOD 28.10.15 CFTN
Weighlifting Emom 10 3 Position Snatch 7 Rounds for Time 7 Push Press 50/35 kg 7 Dip ring 7 Overhead squat 50/35 kg... -
WOD 26.10.15 CFTN
Gymnastics: EMOM 7 3 Toes to bar (scaled knee to elbow) 3 Pull up (scaled Ring row) 3 Toes to bar (scaled knee to el... -
WOD 20.10.15 CFTN
Working on snatch Emom 12′ alt. 4 hollow to superman to hollow 40 du (120 under) 4 man makers Amrap 14′ ... -
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 15.10.15 CFTN
Emom 12′ (30″ on 30″ off) Bar l sit Overhead squat(bottom position)barbell Handstand hold Amrap 20... -
WOD 14.10.15 CFTN
Emom 12 alt 10 Front Squat 70% 1Rm 5 Push Press (Weight from Front Squat) rest 5′ AMRAP 12 min 16 Wall bal (9/... -
WOD 12.10.15 CFTN
Fall Series – Test Wod 1 Amrap 7 – Total reps Me Touch & Go Snatch 50/30 kg 6 Burpees HR (lateral b... -
WOD 10.10.15 CFTN
Wod Run 400 mt then: 42 wb 21 back squats (70/45 kg) 30 wb 15 front squats (70/45 kg) 18 wall ball 9 ohs (70/45 kg) ... -
WOD 08.10.15 CFTN
Team warm up(team of 3) 3 rounds(each): 250 mt row (technique!) Max knees to elbow (strict) Wall squat Then: 27-15-1... -
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 02.10.15 CFTN
“Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters 35/25 kg 7 Pull ups 7 Burpees *Scaled Amrap 10 Gymnas... -
WOD 28.09.15 CFTN
Strength: 10 min to find max load of the following barbell complex 1 power clean + 2 front squats + 1 push jerk + 1 ... -
WOD 24.09.15 CFTN
Emom 10′ alt: 10 thrusters (45/30 kg) 30″ handstand hold Then: 150 wb for time (9/6 kg) Whenever you sto... -
WOD 22.09.15 CFTN
Work on gymnastic weakness (pick two and work 15 minutes) Hollow/v ups—kipping/butterfly pull ups—mu tra... -
WOD 19.09.15 CFTN
WOD Group 1: AMRAP 8 5 Thrusters 50/30 kg 10 V-Ups 15 American Swings 32/24 kg Rest 2 Minutes Group 2: AMRAP 8 20 Wa... -
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 17.09.15 CFTN
Working on snatch position(Burgener warm up ) Medball clean progression 5 rds : 20 medball clean 10 power snatch(50/... -
WOD 15.09.15 CFTN
WOD Emom 12’alt: 12 pistol squat 30″ handstand hold 12 ring row Then: 120 kb swing(32/24 kg) for time* *... -
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 04.09.15 CFTN
The Benchmark Girls “Elizabeth” 21 – 15 – 9 reps for time: Squat Clean 60/40 kg Ring Dips Rest 3′ WOD 3 RFT 30... -
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 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 24.08.15 CFTN
Warm up and mobility Weightlifting: EMOM 10 Every Minute On the Minute Complete 1 Hang Power Clean + 1 Front Squat +... -
WOD 20.08.15 CFTN
Warm up and mobility Emom gymnastic 12′ (40″ on 20″ off) Hollow rock Superman rock Just kipping WO... -
WOD 18.08.15 CFTN
Warm up and mobility Weightlifting 5 power cleans emom 5 min 3 power cleans emom 5 min 1 power clean 30seconds 5 min... -
WOD 30.07.15 CFTN
Warm up and mobility Emom 10′ Complex: power snatch-hangh squat snatch-ohs (70%max snatch) WOD: Open WOD 12.3:... -
WOD 28.07.15 CFTN
Warm up /mobility Working on pistol squat/burpees For time: 50 pistol to candle to burpee Time cap:15′ Rest 5&... -
WOD 25.07.15 CFTN
Warm up and Mobility Skills: Muscle up EMOM 12 alt Odd : 6/8 Deadlift 100/60 kg Even: 6/8 Muscle up transition Amrap... -
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 20.07.15 CFTN
Warm up/Mobility Gymnastic Strength EMOM 12 30″ Handstand push up 30″ Pistol squat 30″ Dip ring WO... -
WOD 18.07.15 CFTN
Warm up/Mobility Wod Part. A Emom 12′ odd: 10deadlift 60/45kg and 5 lateral burpess even: 3/5 hspu Wod Part. B... -
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 14.07.15 CFTN
Warm up/mobility Emom alt 12′ (30″ on 30″ off) – handstand hold (facing the wall) – l ... -
WOD 11.07.15 CFTN
Warm up Stregth: 7 Round of 5 Front squat 70% 1RM rest 60″ WOD “JACKIE” 1000m Row 50 Thruster 20/1... -
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 24.06.15 CFTN
Warm up/mobility Endurance Test 1 mile run Metcon 21-18-15-12-9 reps, for time of: Hang Power Snatch 50/35 kg Push P... -
WOD 23.06.15 CFTN
Warm up/mobility Burgener warm up Emom 10′ Power snatch-hang squat snatch-ohs Then: For time, 1 to 10 reps of:... -
WOD 15.06.15 CFTN
Warm Up/Mobility Skill: Clean/Pull up Weighlifting EMOM 12 Odd 3 1 Hang Power Clean + 1 Hang Squat Clean Even 7 Chin... -
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 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 05.06.15 CFTN
Amrap 5 3 Ring MU / 6 Pistol – Core 21 – 15 – 9 reps of: Mountain Climbers Knee to elbow – Metcon Amrap ... -
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 30.05.15 CFTN
Warm up/mobility WOD Against a 4 minute running clock, with 1 minute rest between sets, complete four sets of the fo... -
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 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 18.05.15 CFTN
Strength: Push jerk 3 – 3 – 3 – 3 – 3 “Morrison” 50-40-30-20-10 reps, for time o... -
WOD 13.05.15 CFTN
Weighlifting EMOM 8 3 Power Snatch – 2 Hang Squat Snatch – 1 OHS AMRAP 20 5 Hang Power Snatch 10 Dip rin... -
WOD 12.05.15 CFTN
WOD 12 maggio 2015 Warm up/mobility EMOM gymnastic 12′ 12 pistol squat(30″rolling pistol) 30″ kipp... -
WOD 09.05.15 CFTN
Warm up/mobility Team WOD (group of 3) 5rds of 6 min on 1min off (switch every 50 seconds) Relax/Mobility... -
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 06.05.15 CFTN
Strength EMOM 10 Alt 3 Squat Clean 30” Cal Row For time (Cap time 20′) 25 Burpees Pull ups 15-12-9-6-3 o... -
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 28.04.15 CFTN
Warm up/mobility EMOM 12′ 5 power snatch(50/30kg)+5 burpees 30″ handstand hold 30″ hollow (rock) 5... -
WOD 27.04.15 CFTN
Skill: Kipping pull ups Strength EMOM 8: 1 Hang Power Clean – 1 Hang Squat Clean – 2 Push Jerk Metcon &#... -
WOD 22.04.15 CFTN “The day after my Birthday”
WOD “The day after…” 42 Rounds off 1 HSPU Strict / Pike push ups 2 Snatch 50/30 kg 3 Burpees CAP T... -
WOD 20.04.15
WEIGHTLIFTING Clean & Jerk 8-7-6-5-4-3-2-1 Use the heaviest weight you can for each set. Rest 1′ between ... -
WOD 16.04.15 CFTN
Warm up/mobility Tabata: hollow/kipping EMOM 12′ alt: -row 250/150 mt -hspu 7/5 reps (scaled 12/8 push ups) -k... -
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 11.04.15 CFTN
Warm up/mobility AMRAP 15′ 5 burpees over the bar 10 push press (50/30kg) 20 front squat (50/30kg) Rest 5̸... -
WOD 10.04.15 CFTN
10′ Working on Ring Muscle Up Strength EMOM 6 6 Clean Squat and Push Jerk KB/DB Metcon 5 rounds for time of: 4... -
WOD 07.04.15 CFTN
Weighlifting EMOM 8 1 Power Snatch +1 Hang Squat Snatch + 2 OHS For 5 cycles: AMRAP in 3 mins of: 3 Hang Power Snatc... -
WOD 01.04.15 CFTN
EMOM 12 min 3 Muscle Up scaled 6 ring MU with elastic 6 OHS 50/35 scaled 9 OHS 35/20 5 to find one of a 1 RM OHS AMR... -
WOD 31.01.15 CFTN
Warm up/mobility 1 snatch every 30″ for 5 min (65%) 30-20-10 Burpees box jump Chest to bar pull ups Shoulder t... -
WOD 25.03.15 CFTN
Strength: EMOM 7: Min 1: 7 Thrusters Min 2: 6 Thrusters Min 3: 5 Thrusters Min 4: 4 Thrusters Min 5: 3 Thrusters Min... -
WOD 24.03.15 CFTN
Warm up/mobility EMOM 8 3 pos snatch (75% max) 10 rounds for time: 3 wall walks 5 hang power snatch(50/30 kg) 10 toe... -
WOD 19.03.15 CFTN
Warm up/mobility Working on MU/working on WOD 15.3 2015 open CROSSFIT games 14′ AMRAP 7 MU 50 WB 100 DU Scaled... -
WOD 16.03.15 CFTN
Working on Wod CrossFit Open – Workout 15.3 14 minuti AMRAP: 7 Muscle-ups 50 Wall balls 100 Double Unders Scal... -
WOD 14.03.15 CFTN
Warm up/mobility AMRAP 10' team of 2 4 hang power snatch 4 burpees Rest 5' AMRAP 20' (team of 2) 5 push ups 6 toes t... -
WOD 05.03.15 CFTN
Warm up Working on WOD Crossfit Games Open Wod 15.1 AMRAP in 9 min of: 15 toes to bar 10 deadlifts(52/34 kg) 5 power... -
WOD 02.03.15 CFTN
Skills: T2b – deadlift – snatch Warm up: Clean and jerk 5 – 4 – 3 – 1 Workout 15.1 9-m... -
WOD 28.02.15 CFTN
“Eva” 5 rounds for time of: Run 800 mt 30 kett swing (32/24/16kg) 30 pull ups Relax *Portarsi la felpa n... -
WOD 25.02.15 CFTN
Strength Gymmnastics J.T. 21-15-9: Handstand PU – Dip Ring – Push ups EMOM 18 min. Minutes 1: 8 Clean S... -
WOD 20.02.15 CFTN
WOD: Team of 2 AMRAP 15 200M Run Hang Clean Squat 60/35 One athlete will run the 200m Run while the other athlete is... -
WOD 17.02.15 CFTN
"Zio Dega" Warm up/mobility Working on kipping pull ups 3 RFT: 5 squat clean (80/43kg) 10 chest to bar pull ups 20 d... -
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 10.02.15 CFTN
Burgener warm up Strenght: 12' to find heavy single power snatch Alt EMOM 18': 1) 30" push press(50/35) 2) 30" cal 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 05.02.15 CFTN
Warm up/mobility Pull ups progression (kipping/butterfly) Then: Tabata pull ups(jumping/kipping/butterfly) 10'amrap ... -
WOD 27.01.15 CFTN
Warm up/mobility/pistol progression Emom 12 ' alt 12 pistol squat 12 toes to bar 12 burpees Rest 3' then: AMRAP 3': ... -
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 21.01.15 CFTN
Warm up and Mobility EMOM 10: 3 OHS and 5 HSPU WOD 3 RFT: 21 Thrustes @ 45-30 kg 15 Kipping Pull Ups 9 Lateral Burpe... -
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...
