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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 09.03.2020
WEIGHLTIFTING EMOM 10 : hang snatch + snatch Start @70% CONDITIONING 30 power snatch*(60/43 kg) *start&every br... -
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 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 21.02.2020
For time:* 120 dubs -90” under +10 tucks 24 ohs(70/50 kg)-front squat 12 mu-12 pull up+12 push up hr 90 dubs-60”+10 ... -
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 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 05.02.2020
CROSSFIT CLASS: WEIGHTLIFTING: 10 min working on heavy complex Power snatch+hang snatch+snatch CONDITIONING 3 rds:* ... -
WOD 31.01.2020
WEIGHTLIFTING: 10 min working on heavy power clean &jerk * *emom 5 burpees over the bar CONDITIONING: EMOM 10 of... -
WOD 28.01.2020
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 snatch(squat) CONDITIONING “Open 16.3” 7 amrap 10 power snatch(35/... -
WOD 23.01.2020
WEIGHTLIFTING: Squat clean & jerk 10*2+1 @70%+ Every 90” CONDITIONING 60 power clean & jerk (70/50 kg)* *sta... -
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 15.01.2020
CROSSFIT CLASS: EMOM 8 (start @ 70% c&J) Power clean+hang squat clean+jerk Then: 2* Tabata alternating: Db/kb t... -
WOD 11.01.20
WEIGHTLIFTING 10 min on H2 power snatch Then: CONDITIONING* 50 Cal 40 Burpees 30 Power snatch(50/35kg) 100 Air squat... -
WOD 07.01.20
CROSSFIT CLASS WEIGHTLIFTING 10 min on H3 Hang Squat Clean CONDITIONING AMRAP 12 1-2-3-4-5…etc Deadlift 70/50 ... -
WOD
WEIGHTLIFTING every 90″ 8 rounds of 2 Squat Clean + 1 Jerk @ 70%+ CONDITIONING 21-15-9 Push Jerk 70/50 kg Fron... -
WOD 19.12.19
WEIGHTLIFTING 10 min on H3 Power Snatch CONDITIONING “KARABEL” 10 rds: 3 Power Snatch 60/43 kg 15 WallBa... -
WOD 14.12.19
EMOM 10* 2 Hang squat clean + 1 Jerk *start@70% of clean & jerk then “Elizabeth” 21-15-9 Squat clea... -
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 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 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 25.11.19
WEIGTHLIFTING 10 min working on Heavy Complex 1 Hang Power Snatch + 2 Power Snatch + 3 OHS “BARTENDER” 5... -
WOD 16.10.19
WEIGHTLIFTING 10 min working on heavy Power Snatch + hang squat snatch + squat snatch CONDITIONING 3 rounds of 21 Ha... -
WOD 12.11.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 Squat Clean & Jerk CONDITIONING “BEAR COMPLEX” Co... -
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 04.11.19
WEIGHTLIFTING: 10 min working on Heavy Complex Power Clean + Hang Squat Clean + Front Squat CONDITIONING: 3 ROUNDS O... -
WOD 29.10.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Squat Snatch CONDITIONING “ISABEL” 30 Snatch 60/43 kg ... -
WOD 23.10.19
CROSSFIT CLASS WEIGHTLIFTING EVERY 90″ x 8 rounds (build up!!) Power Clean Hang Squat Clean Squat clean Jerk C... -
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 14.10.19
WEIGHTLIFTING 10 min on Heavy 3 pos Squat Clean CONDITIONING 1.EMOM 6 5 Hang Squat Clean 60/43 kg Max WallBall 9/6 k... -
WOD 09.10.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on Heavy Complex Power Snatch + Hang Squat Snatch + Squat Snatch CONDITI... -
WOD 26.09.19
WEIGHTLIFTING Every 90″ 8 Rounds @70% + Clean Pull + Hang squat clean + squat clean + Jerk CONDITIONING 800 mt... -
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 18.09.19
CROSSFIT CLASS WEIGHTLIFTING Every 90″ x 8 rounds (start@70% 1RM C&J) Power Clean + Hang Squat Clean + Fr... -
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 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 06.09.19
WEIGHTLIFTING 10 min working on Power Snatch + Hang Snatch + Snatch CONDITIONING 3xAMRAP 4 min with 2′ rest 18... -
WOD 02.09.19
CROSSFIT CLASS EMOM 10 alt 5 Power Clean & Jerk @70%-75% 10 Strict pull up (30″ ring row) CONDITIONING 5 ... -
WOD 22.08.19
WEIGHTLIFTING: 10 min working on Heavy Complex Hang Squat Clean + Squat Clean + Jerk CONDITIONING: “OPEN 16.2&... -
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 29.07.19
CROSSFIT CLASS EMOM 20 alt 10 Burpee Box Over 60/50 cm 1 Round “DT” *scaled umbers **DT is: 12 Deadlift ... -
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 17.07.19
CROSSFIT CLASS WEIGHTLIFTING: Every 90″ x 8 rounds @70% 1 RM Snatch 1 Hang Power Snatch 2 Power Snatch 3 OHS C... -
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 02.07.19
WEIGHTLIFTING: EVERY 90″ x 8 rounds Squat Clean + Front Squat + Jerk @70 ↑ CONDITIONING: AMRAP 15 5 Hang Squat... -
WOD 28.06.19
WEIGHTLIFTING EVERY 90″ x 8 rounds 1 1 1 Squat Snatch @70%↑ CONDITIONING “OPEN 14.4” AMRAP 10 30 D... -
WOD 22.06.19
WEIGHTLIFTING EMOM 8 3 Hang Squat Clean @70% ⇑ CONDITIONING 15-10-5 Bar MU (X 2 C2B) (X 3 Pull up/Jumping Pull up) ... -
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 14.06.19
WEIGHTLIFTING: Every 90″ x 8 rounds 1 Clean + 2 Front Squat + 1 Jerk @70% CONDITIONING: AMRAP 10 7 Pull up 6 B... -
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 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 23.05.19
– WEIGHTLIFTING EMOM 6 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk @70% 1 RM C&J – CONDITIONING Ever... -
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 09.05.19
STRENGTH 10 min working on Heavy Complex Power Snatch + Hang Snatch + Snatch CONDITIONING KARABEL 10 rounds 3 Power ... -
WOD 29.04.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Position Snatch CONDITIONING 5 Rounds 24 WallBall 9/6 kg 8 Hang Sq... -
WOD 23.04.19
WEIGHTLIFTING: Every 90″ x 8 rounds 1 squat Clean + 2 Front Squat + 1 Jerk @70%+ CONDITIONING: 2 rounds 30 Bur... -
WOD 18.04.19
WEIGHTLIFTING EMOM 8 Hang Snatch + Snatch @70% CONDITIONING 5 Rounds 15 American Swing 32/24 kg 9 Power Snatch 50/35... -
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 05.04.19
WEIGHTLIFTING EMOM 5 3 Hang Power Clean + 1 Push Press EMOM 5 3 Hang Power Clean + 1 Push Jerk *build up! CONDITIONI... -
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 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 25.03.19
CROSSFIT CLASS: Weightlifting 10 min working on Heavy Complex Power Snatch + Hang Snatch + Snatch *start @70% of Pow... -
WOD 19.03.19
WEIGHLTLIFTING Every 90″ x 8 rounds Hang Squat Clean + Front Squat + Push jerk + Split jerk start @70% 1RM C&#... -
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 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... -
04.03.19
CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Snatch CONDITIONING 5 rounds Amrap 3 with 1 min rest 3 Power Clean... -
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 16.02.19
WEIGHTLIFTING EMOM 8 3 Power Clean + 1 Jerk @70% + of 1RM PC&J CONDITIONING Every 2 min (on the minute) x 8 rou... -
WOD 12.02.19
WEIGHTLIFTING: Every 90″ x 8 rounds (start @70% of Snatch 1RM) Power Snatch + Hang Snatch + OHS Scaled 3 Power... -
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 05.02.19
WEIGHTLIFTING 10 min working on Snatch pull + Hang Power Snatch + Snatch CONDITIONING “KARABEL” 10 round... -
WOD 28.01.19
CROSSFIT CLASS EMOM 8 of 3 Pos Snatch Squat start @70%+ CONDITIONING Every 3 min x 5 rounds 5 Hang squat snatch 70/5... -
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 07.01.19
CROSSFIT CLASS: WEIGHTLIFTING Every 90″ x 8 rounds Power Clean + Hang Clean + Clean 70/85% CONDITIONING 21-15-... -
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 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 11.12.18
EMOM 16 alt 2 Squat snatch @70/80% of 1RM 30″ Mountain climb/Plank CONDITIONING “OPEN 15.1” AMRAP ... -
WOD 07.12.18
WEIGHTLIFTING: 8 min working on 3 Power Clean&Jerk CONDITIONING: 2 rounds of the following: AMRAP 3 9 Deadlift ... -
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 23.11.18
Weightlifting: EMOM 4 of: 3 Pos Snatch @70/80% into EMOM 4 of 2 Pos Snatch @80% +→ Conditioning: Amrap 16 4 Hang Pow... -
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 03.11.18
WEIGHTLIFTING: EMOM 8 of: Power Snatch + Hang squat snatch + OHS 65%-80% 1RM Scaled: 3 Power Snatch CONDITIONING: 50... -
WOD 16.10.18
Weightlifting: Every 90″ x 8 rounds 65% + 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch Conditioning: ... -
WOD 13.10.18
“BARBEL HELL” On a 15 min clock 2 min max Snatch 2 min max Thruster 2 min max Power Clean 2 min max Front Squat 2 mi... -
WOD 11.10.18
Weightlifting: Emom 8 2 Jerk with 2″ pause in receiving pos (ground) 65%-85% Conditioning: Amrap 6 10 Power Cl... -
WOD 08.10.18
CROSSFIT CLASS: With a running clock: A) 8 min to find 1 rm of snatch 2 min rest then B) -10:00 – 18:00 “... -
WOD 03.10.18
CROSSFIT CLASS: Weightlifting: Emom 10 Hang Clean + Clean + Jerk (start at 65% 1rm) Conditioning: 3 rounds of Amrap ... -
WOD 29.09.18
Weightlifting: Emom 8 of 3 pos Snatch (start @65%) Conditioning: 120 WallBall 9/6 kg *every break 4 Burpee box jump... -
WOD 25.09.18
Weightlifting: 1-4 7 Power Clean&Jerk (Tng) @50% 1RM 5-8 5 Power Clean&Jerk (Tng) @60% 1RM Conditioning: E... -
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 17.09.18
CROSSFIT CLASS Weightlifting: 10 min to find 1 RM of Clean&Jerk (scaled 1 Cl&J Emom10) Conditioning: Emom ... -
WOD 13.09.18
Weightlifting: 10 min working on Heavy 3 Pos Snatch Conditioning: Emom 12 alt 5 Squat snatch 60/40 kg 10 Burpee box ... -
30.08.18
Weigtlifting: 10 min working on Heavy 3 pos clean squat then Conditinioning: Amrap 12 9 Power Clean&Jerk 50/35 ... -
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 21.08.18
Weightlifting: 10 min to find 1 RM Power Clean&Jerk (scaled Emom 10 2-3 Power Clean&Jerk) Conditioning: 2 ... -
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 01.08.2018
CROSSFIT CLASS: Weightlifting: Every 90″ x 12 min (8 rounds) 2 Power Snatch + 1 Hang Squat Snatch + 1 OHS @70%... -
WOD 26.07.18
Weightlifting: 10 min working on 1 RM Hang Snatch *EMOM 10 of 1/2 Hang snatch Conditioning: Amrap 10 10 Globet squat... -
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 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 12.07.18
EMOM 12 of: 1+1 Snatch pull + Snatch @65% → then AMRAP 14 of: 80 DU = 1 min under + 10 knee tucks 40 WB 9/6 kg 10 Po... -
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 29.06.18
WEIGHTLIFTING: EMOM 8: 3 pos Power Clean @70% 1 RM METCON: EMOM 12 alt: 30″ burpees (scaled 5 burpees) 1 round... -
WOD 28.06.18
WEIGHTLIFTING: 10 min working on 1 RM Snatch *scaled: Emom 10: 2 snatch METCON: 21-18-15-12-9-6-3 Burpee lateral OTB... -
WOD 25.06.18
CROSSFIT CLASS: EMOM 9: 1-3: 3 Hang clean + 2 jerk 4-6: 2 Hang clean + 1 Jerk 7-9: 1 Hang clean + 1 Jerk METCON: 4 R... -
WOD 20.06.18
CROSSFIT CLASS: 10 min 1 RM Clean&Jerk *scaled Emom 10: 1 clean@jerk 70%/80% Metcon: every 3 min x 5 rounds 1 He... -
WOD 18.06.18
CROSSFIT CLASS: EMOM 10 2 Power snatch + 2 OHS *start at 65% power snatch then 5 Rounds of: 9 OHS 70/50 kg 21 DB/KB ... -
WOD 07.06.18
Weightlifting: Every 90″ x 8 rounds 1 Power snatch + 1 Hang snatch + 1 Snatch + 1 OHS Metcon: 21-15-9 Squat sn... -
WOD 01.06.18
Weightlifting: 10 min to find 1 RM Clean&Jerk (scaled EMOM 10 of Clean&Jerk) Metcon: 18-15-12-9-6-3 Front ... -
WOD 29.05.18
WEIGHTLIFTING: EMOM 8 of: Power Snatch + Snatch @70% of 1 RM Snatch METCON: Amrap 5 10 Power Snatch 43/30 kg 20 Jump... -
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 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 10.05.18
Weightlifing: 10 min to find 3 RM Power Clean & Jerk then Amrap 6 SDHP 50/35 kg* *start with EMOM 6 Box jump ov... -
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 07.05.18 “
“HAPPY BIRTHDAY GRETA” CROSSFIT CLASS: Weightlifting: Every 90″x8 btw 70/90% 1RM Clean&Jerk (... -
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 27.04.18
WEIGHTLIFTING: Complex every 90″ x 8 ⇑ Power Clean + Front squat + Split jerk METCON: 21/15/9 HSPU (push press... -
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 10.04.18
EMOM 10 alt 7/10 Power Clean & Jerk Touch and go (50/60%) 40″ Plank METCON AMRAP 5 8 HR Push up 8 Box jump... -
WOD 06.04.18
CROSSFIT CLASS Every 90″ x 10 rounds (build up) 1 Snatch pull + 1 High Snatch + 1 Snatch Metcon: Amrap 10 30 D... -
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 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 22.03.18
Weightlifting: EMOM 8: 3 Power Clean & Jerk @70% then 12 down to 1 Pull ps (C2B) 1 up to 12 Heavy Russian Swing... -
WOD 21.03.18
CROSSFIT CLASS Team of 2: Double Isabel (60 Snatch 60/43 kg) “I go you go” Double Grace (60 Clean and Je... -
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 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 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 27.02.18
Weightlifting: EMOM 8 1 Snatch 70/85% 1RM then 25 Burpees 50 DB Snatch alt 25/15 kg 25 Burpees *EMOTM 7 WallBall... -
WOD 21.02.18
CROSSFIT CLASS: Emom 10 65% Clean 1 Power Clean + 1 Hang squat clean Metcon: 21-15-9 Hang squat clean 50/35 kg Burpe... -
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 13.02.18
Weightlifting: 0-10 min 1 RM Clean and Jerk 10-15 min Amrap 5 Squat clean and jerk 75/50 kg Finisher: Tabata T2B (sc... -
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 05.02.18
CROSSFIT CLASS: Weightlifting: 15 min to work on complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jer... -
WOD 24.01.18
CROSSFIT CLASS: 15 min to build an heavy Power Snatch then 1 upto 8 Power Snatch 60/43 kg 4 MU after each set *scale... -
WOD 19.01.18
Weightlifting: Working on slit jerk Every 90″ x 12 min (8 rounds): 3 Front Squat + 1 Split Jrk @70%-80% 1RM C&... -
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 11.10.18
– Strength/Weightlifting 15 min working on heavy Complex: 2 Power Clean + 2 Front Squat + 2 Jerk – Metco... -
WOD 10.01.18
CROSSFIT CLASS: Team of 2: Amrap 30 30 Clean and Jerk “I go you go” 60/43 kg 30 Pull ups together 30 Squ... -
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 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 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 20.12.17
CROSSFIT CLASS: Emom 12 65% 1 Squat Clean + 1 1 Hang Clean Metcon: For time 21 Power Clean 70/50 kg 1 Round of Cindy... -
WOD 16.10.17
EMOM 10 alt 3 Power Snatch 65% 1RM 3 Balance Snatch TEAM OF 2: 5 Rounds of: P1.: 20 DB Snatch alt P2.: Max T2B (must... -
WOD 13.12.17
CROSSFIT CLASS: WEIGHTLIFTING: 8-6-4-2 (load increase) 1 Power Snatch 1 Hang Squat Snatch 1 OHS *35-45-60-70 kg / 20... -
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 06.12.17 “HAPPY B DAY DAVIDEEEE”
CROSSFIT – Double Tabata: Mountain climb Medball clean 9/6 kg – 100 Back squat 60/45 kg *every 2′ ... -
WOD 30.11.17
Weightlifting: 15 min to work on snatch complex: 1 High Pull + 1 Muscle Snatch + 1 Snatch Balance + 1 Hang Snatch + ... -
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 17.11.17
Strength/Weightlifting: Emom 8′ 1 Push Jerk + 1 Split Jerk Metcon: 21-15-9 Power Clean 60/40 kg Jumping Lunges... -
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 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 28.10.17
Skill: Pistol squat Emom 10 alt: Pistol 40″ on – 20″ rest Plank 40″ on – 20 rest AMRAP... -
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 23.10.17
CROSSFIT: Strength: Every 2 minutes for 4 round: 5 Strict Press 5 Broad Jump Metcon: Amrap 16 14 Front Rack lunge 60... -
WOD 17.10.17
WEIGHTLIFTING: EMOM 3 position Snatch (floor, knee, mid thigh) MAX 70% 1 RM METCON 5-10-15-20-25-30 Burpees 5 UB Han... -
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 11.10.17
CROSSFIT CLASS: WEIGHTLIFTING 5x 1 OHS + 1 Balance Snatch + 1 Hang Squat Snatch every 60″ 4x 2 Squat Snatch ev... -
WOD 09.10.17
CROSSFIT CLASS: -Strength: Thruster 1 RM in 12′ -Wod 2 “La Battaglia di Milano” 2017 AMRAP 12 9 De... -
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 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 15.09.17
Weightlifting: Emom 7 Snatch Lift Off Snatch Pull Snatch Metcon 6 Rounds 2 On : 1 Off Odd- AMRAP 10 Dip Ring 15 Wall... -
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 07.09.17
WL: EMOM 3 of 4 Power Snatch Emom 3 of 3 OHS Emom 3 of 2 Snatch squat * sempre con 3″ di pausa (dal 75% al 90%... -
WOD 04.09.17
Clean and Jerk EMOM 10 1+1- start at 70% EMOM 16 alternating A) 10 Burpees B) 3 Power Clean 80/50 kg 3 Front Squat 3... -
WOD 29.08.17
Strength/Weightlifting EMOM 3 Power clean + Front Squat + Push Press 70% EMOM 3 Power Clean + Front Squat + Jerk 80%... -
WOD 24.08.17
Weightlifting: Every 20 Seconds for 6mins 1 Squat Snatch 70/45 kg Metcon: 4 Rounds 12 OHS 45/35 kg 12 T2B 12 Hang Sn... -
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 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 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 31.07.17
WL: 1 1 1 1 1 Snatch Squat every 90″ (advanced single at 90-95% 1rm, intermediate 3 rep at 60% 1rm, beginners ... -
WOD 24.07.17
Strength: Squat Snatch 3-3-3-3-3 every 90″ (2″ in bottom) Metcon:4 rounds for time of: 30 push-ups 20 Fr... -
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 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 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 23.05.17
WL EMOMx12′ Hang Power Clean+Power clean+Split Jerk *Build every 3′ METCON AMRAP15′ 12 Push Ups on... -
WOD 22.05.17
CrossFit Class 7 rounds for time of: 7 Handstand Push Ups 7 Thrusters, 60/43 kg 7 Knees To Elbows 7 Deadlifts 110/80... -
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 12.05.17
WL: EMOM 8 1 Hang Squat Snatch + 1 OHS (Snatch e OHS con 3″di pausa in bottom) METCON: Team of 2 – Amrap... -
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 24.04.17
Crossfit Class: Strength for 8 min. Even min: 5 Deadlifts 85% 1rm Odd min: 10 Weighted pistol squats (or progression... -
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 20.03.17
CrossFit Class – Emom 8 2 Squat Snatch 80% 1RM rest 4′ -Open Games 14.1 AMRAP 10 of: 30 double unders 15... -
WOD 15.03.17
CrossFit Class – WL: Every 90″ for 7 round of: 2 Clean squat and 1 Jerk – 7 RFT 9 Hspu (options wi... -
WOD 13.03.17
Crossfit Class: -Strength Gymnastic: 6 Round every 90″ of 10 Pull up strict (opzioni elastico o scala i numeri... -
WOD 08.03.17
CrossFit Class -EMOM 8 (70-90% 1 rm snatch) 1 power snatch+1 hang squat snatch+1squat snatch -8 amrap: 3-6-9-12̷... -
WOD 06.03.17
CrossFit Class EMOM 8:(70/90%1rm clean) 1 power clean+1hang squat clean+2 front squat Then: 8 rds of 2 min on 1 min ... -
WOD 28.02.17
Strength: Find a 1RM of: Muscle Snatch Power Snatch Full Snatch “Deadlift and Wall-Ball” For Time: 12 De... -
WOD 27.02.17
CrossFit Class A)1 min max cal row TEST Rest 5 min B) 10 min to find 2 rep max cluster Rest 5 min Then: Use 50/60% o... -
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 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 13.02.17
CrossFit Class Team of 2:(must split in two!) 200 mt buddy carry (switch every 20mt) 100 wb (9/6 kg) 50 cal row 150 ... -
WOD 08.02.17
CrossFit Class EMOM 12 :(@60%-90%) 1 power snatch+3 ohs EMOM 8: team of 2 (30″ on 30″ off) Max c2b / max... -
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 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 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 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 09.01.17 – “Happy B Day CROSSFIT TRENTO new box”
WOD “Happy B Day CROSSFIT TRENTO new box” Primo classificato uomo/donna della giornata con una magletta ... -
WOD 28.11.16
CrossFit Class 30 min team amrap (team of 3) Pers 1 : 800 mt run with medball (12/9/6/4 kg) Pers 2 : amrap of barbel... -
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 14.11.16
CrossFit Class Strength: 10 min to find 3 rm power clean “ARTIE” AMRAP 20′ : 5 pull ups 10 push up... -
WOD 10.11.16
Complex: EMOM 8: 1 Power Snatch – 1 Hang Snatch – 1 OHS WOD: 5 Rounds for time: 10 Burpee Box Jumps 60/5... -
WOD 07.11.16
CrossFit Class EMOM 10 : 3 pos snatch @70%1rm Then: 300 heavy russian swing 5 burpees 10 air squats for each drop Cr... -
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 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 13.10.16
12 Mins to establish a Heavy Clean Partner WOD 60 Box Jumps 60 Pull Ups 60 KBS 24/16 kg 60 Jumping Lunges 60 K2E 60 ... -
WOD 12.10.16
CrossFit Class Weightlifting: 15 min of 3 pos snatch – build to a heavy set for the day (75/85% 1rm) AMRAP 9 3... -
WOD 10.10.16
CrossFit Class EMOM 10 alt: 40″ handstand hold 40″ burpee candlestick roll “Fight gone bad” ... -
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 30.09.16
Burgener warm up 15 min to find max weight on 3 pos snatch Metcon:TIME CAP 20 8 down to 1 of: Push press(@50%1rm) **... -
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 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 20.09.16
Weightlifting: Power Snatch – OHS – Hang Squat Snatch – Snatch every minute per 8 round AMRAP 8 of... -
WOD 19.09.16
Buon compleanno Marika! AMRAP 29 9 db snatch (each arm) 19 jumping pull ups 9 hang squat clean (45/30 kg) 87 du (sca... -
WOD 30.08.16
Weightlifting Cluster 1×30 @70% 1RM Eseguire 4×5 tng e 10 rep singole As Fast As Possible. Metcon 7 rounds... -
WOD 29.08.16
Weightlifting Power Snatch (Touch & Go) : 3 Rep Max (Cap Time 10 min) Gymnastic Pull-ups : 3x Max Rep, rest 1 m... -
WOD 18.08.16
Strenght:5 rounds /1′ btw rounds High hang snatch+os+hang snatch+os+full snatch+os 3’rest 16′ emom... -
WOD 09.08.16
Find 3RM Snatch in 10′ Workout For Time: 30 OHS 50/35 kg 50 TTB 50 SDHP 50/35 kg 50 Push Ups 30 OHS 50/35 kg *... -
WOD 05.08.16
EMOM 10 : 3 pos snatch (@70%) Team of 2: AMRAP 20 30 squat clean thrusters (60/40 kg) 10 bar facing burpees (togethe... -
WOD 11.07.16
Every 30″ for 10 min : 1 power snatch (@70%) Amrap 7′ 7 burpees lateral over the bar 7 hang power snatch... -
WOD 13.06.16
CrossFit Class EMOM 12′ alt (40″ on 20″ off) Hollow pulses Handstand hold Wall squat therapy Then:... -
WOD 01.06.16
Weightlifting: 10′ EMOM :5 power clean& jerks (moderate load-start light and add load if moving well)work... -
WOD 30.05.16
CrossFit Class EMOM 15′ alt -Kipping complex (5 pullups+5 toes to bar) scaled numbers/jumping pullups -30̸... -
WOD 27.05.16
EMOM 7′: Snatch complex(70%1rm) 1 power snatch+1 hang squat snatch+2 ohs Then: 10rds of 90sec on 30sec off(20 ... -
WOD 23.05.16
Crossfit Class HAPPY Raffabirthday! Running clock 0-15′ 23 push press (45/30 kg) 5 wall climb (scaled 10 push ... -
WOD 16.05.16
CrossFit Class EMOM alt 8′ : 15 V ups (knee tucks) 5 push press (@70%) EMOM 16′ Even minutes burpees for... -
WOD 02.05.16
CrossFit Class EMOM 12′ 45″on 15″ transition ring dips (kipping/jumping) Squat to candle Handstand... -
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 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 23.03.16
CrossFit Class EMOM 8′ Hang squat clean+squat clean+push jerk (70% 1rm squat clean) Then: 5 rds 10 push press(... -
WOD 21.03.16
CrossFit Class 4 hang power snatch OTM for 8 min 21-18-15-12-9-6-3 Burpees box jump Ohs (60/45 kg) *with 100 mt run ... -
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 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 23.02.15
Weightlifting 5 Complex of Snatch: 2 Snatch High pull – 1 Power Snatch – 1 Hang Squat snatch – 1 S... -
WOD 22.02.16
CrossFit Wod: EMOM 10′ alt: 40″ hollow (rock) 12 medball clean (9/6 kg) 10 rds for time: 3 clean&je... -
WOD 15.02.16
CrossFit Class: EMOM 9′ 45″ Handstand hold 45″ broad jumps 45″ wall squat therapy Then: 10-9... -
WOD 12.02.16
Weightlifting Emom 10′ : 3 pos snatch (70%) 5 rds: 10 push press(70/40 kg) 20 medball clean (9/6 kg) Finisher:... -
WOD 08.02.16
CrossFit Class Strength Hang squat clean 12*1 75%(:45″) Then: Benchmark WOD “Fight Gone Bad” 3 rds... -
Wod 010216
CrossFit Wod: Strength: Front squat:12*2 (:30″) Sdhp: 12*2 (:30″) Then: For time: 60 thrusters (45/30 kg... -
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 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 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 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 06.11.15 CFTN
Barbara: (1 round) 20 pull ups 30 push ups 40 sit ups 50 air squats 3′ rest then Grace: 30 Clean and Jerks (60... -
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 09.10.15 CFTN
Strength Build to 3rm Snatch Squat in 10 min (7×3) Wod 4 rounds 1 min Row cal 1 min Front Rack Barbell Lunges 1... -
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 21.09.15 CFTN
Strength: 5 5 5 3 3 3 Balance Snatch WOD: 400m Run Then… 10 Rds 10 Hang Snatch 45/30 kg 10 Burpees over Barbel... -
WOD 10.09.15 CFTN
Working on snatch positions Strenght: 10 rounds of 1 snatch every 45″ Then: 2 rds: 800 mt run 20 kb (32/24 kg)... -
WOD 31.08.15 CFTN
Strength Split Jerk 3 3 3 3 3 3 3 75/80 % 1 RM Rest 1′ Wod 21-15-9: Thrusters 50/35 kg Muscle Ups (Scaled Pull... -
WOD 28.08.15 CFTN
Warm up and mobility Weightlifting EMOM 8 1 Hang Power Snatch – 1 Hang Squat Snatch – 2 Balance Snatch W... -
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 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 17.08.15 CFTN
Warm up and mobility Weighlifting 4 Round of Snatch Complex (7 Power Snatch – 7 Balance snatch – 7 OHS) ... -
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 09.07.15 CFTN
Warm up/mobility Four sets of: Power snatch from Mid-Thigh x 2.2.2 reps (rest 10 seconds between 2 rep clusters) (70... -
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 20.06.15 CFTN
Warm up/Mobility Strength 7 Round 1 Power Snatches + 1 Balance Snatch + 1 Hang Squat Snatch 70% 1Rm Rest 1 mins betw... -
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 12.06.15 CFTN
10 minutes working Split Jerk ( from the floor ) Really focus on form and the catch position. 2 sec pause in the cat... -
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 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 26.05.15 CFTN
Strength: Cleans Warm up 10 min then: EMOM 10 minutes of: -2 Squat cleans @80% max AMRAP 5 Minutes of: 3 Power Snatc... -
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 05.05.15 CFTN
Warm up/mobility Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power ... -
WOD 04.05.15 CFTN
Benchmark “Isabel” For time: 30 Snatches 60/45 kg Use 45/30 kg or broomstick as needed. Rest 3′ Me... -
WOD 21.04.15 CFTN
Warm up/mobility STRENGTH Five sets of: Hang Snatch x 1.1.1 @ 70% (rest 5-7 seconds between single) Rest 90 seconds ... -
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 14.04.15 CFTN
Warm up/mobility Burgener Warm up Emom 8′ 1 power snatch + 1 hang snatch + 1 ohs “Ship” 9 rounds f... -
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 18.03.15 CFTN
Working on Clean & Jerk Weighlifting EMOM 7: 3 positions Clean & Jerk METCON EMOM 24 (Every minute, on the... -
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 19.02.15 CFTN
Warm up/mobility EMOM 6' complex snatch(barbell) 12' to find heavy single hang snatch 10' amrap 3 clean&jerk(45/... -
WOD 18.02.15 CFTN
Strength 3 Round for time 10 T2b strict 10 Pull ups L Sit WOD Fight Gone Bad Style CFTN 3 rounds – 1′ at... -
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 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 03.02.15 CFTN
Warm up/mobility Strenght:4 hang power snatch OTM for 10 min Then: 4 rounds for time: 5 thrusters (70/40 kg) 10 burp... -
WOD 26.01.15 CFTN
Warm up – Mobility Skills: Snatch Weightlifting: EMOM 10: 3 Hang Squat Snatch – 70% 1 Rm WOD: For tim... -
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 12.01.15 CFTN
WARM UP/MOBILITY WEIGHTLIFTING EMOM 8: 3 Position Snatch WOD “HOPE” 3 rounds, 1 min per station, of: Bur... -
WOD 08.01.15 CFTN
Warm up/mobility Working on hollow/kipping/midline Strenght: 4 hang snatch OTM for 10′ AMRAP 20′ : 5 han... -
WOD 05.01.15 CFTN
WARM UP/MOBILITY SKILLS: Clean and T2b WEIGHTLIFTING 10′: Find your 1 rep max of Clean Squat and Jerk WOD “The... -
WOD 02.01.15 CFTN
Warm up/Mobility Skills: Push jerk Emom 16 Odd 3/5 power clean 60/40kg Even 3/5 push jerk 60/40kg Metcon: Cindy circ... -
WOD 29.12.14 CFTN
MOBILITY AND SKILLS SKILLS: Kipping Pull COMPLEX SNATCH 5 RNFT 3 Snatch DL 3 Snatch Pull 3 Power Snatch 3 Hang Snatc... -
WOD 18.12.14 CFTN
Warm up/mobility Snatch warm up 5 hang snatch OTM for 10′ AMRAP 20′ 5 hang power snatch 10 toes to bar 1... -
WOD 15.12.14 CFTN
MOBILITY AND SKILLS WEIGHLIFTING EMOM 10 2 DL Snatch + 2 Hang Snatch + 1 OHS CONDIOTIONING AMRAP 5 20 Cal Row 10 gob... -
WOD 09.12.14 CFTN
Warm up/mobility Every 2′ for 10′(5 sets): Snatch balance + hang snatch + snatch + 2 overhead squat Rest... -
WOD 05.12.14 CFTN
WARM UP/MOBILITY SKILLS: Snatch WEIGHTLIFTING: Snatch EMOM 10 Odd: 2 Power Snatch + 2 Snatch Balance 60% Even: 2 Han... -
WOD 02.12.14 CFTN
Warm up/mobility Emom 10′ 2 high hang snatch (80%max) 3 rounds for time: 50 box jump 40 kett swing(24 kg/16kg)... -
WOD 24.11.14 CFTN
WARM UP/MOBILITY SKILLS: Clean and Jerk WEIGHTLIFTING: EMOM 10’00” 3 Pos Clean Squat + 1 Jerk Split METCON: 4 Round ... -
WOD 19.11.14 CFTN “Alice’s Birthday”
WARM UP/MOBILITY SKILLS: Snatch / Power Snatch WEIGHTLIFTING: EMOM 10’00” 3 Pos Snatch METCON In team of... -
WOD 14.11.14 CF.TN
WARM UP/MOBILITY SKILLS: Clean and DU 1 . EMOMx6 Odd: 5 Pause Front Squats 50% of 1RM, 3 second hold at rock bottom ... -
WOD 13.11.14 CFTN
Warm up/mobility Weightlifting: Power clean 5-5-5-5-5 “Wittman” 7 rounds: 15 kb swing (24/16) 15 power c... -
CFTN WOD 05.11.14
WARM UP&MOBILITY STRENGTH: EMOM 10’00” 1 Clean squat and 3 Jerk (65%/70% 1 RM) METCON 5′ AMRAP of: ... -
CFTN WOD 04.11.14
5’warm up 10’emom Power clean +hang clean+high hang clean 4 rounds: 10 burpees 5 hang clean (60 kg) 10 t... -
WOD 03.11.14 CFTN
Warm up Skills: Hang Squat Snatch Strength: Hang Squat Snatch : 3 – 3 – 3 – 2 – 2 – 2... -
WOD 23.10.14 CFTN
10' Warm up /mobility Emom 8' Complex 1 power clean/2 hang squat clean/1 power jerk EMOM 24' alternato 1)7 burpee bo... -
WOD 14.10.14 CFTN
10′ Warm up/mobility Emom 8 5 hang squat cleans (aumentando il carico) For time: 40 goblet squat 40 hr push up... -
WOD 13.10.14 CFTN
Mobility BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands 5. Power... -
WOD 09.10.14
10’Warm up/mobility Emom 8′ complex snatch for time: 800m run, then two rounds of – 20 burpee box ... -
WOD 06.10.14
Warm up and Mobility Skill: Clean and Jerk Weigthlifting EMOM 8’00 – 3 Clean and Jerk 200 m Bumper Plate... -
WOD 01.10.14
Mobility – Warm up Skills: Cluster – MU Weighlifting EMOM 8’00” 3 Cluster Metcon 1 12’... -
WOD 27.09.14
Mobility and Warm up Skills: Power Clean and Clean Squat Weiglifting: emom 8’00” 2 Power Clean – 1... -
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 17.09.14
– Mobility – Skills: Balance snatch (pipe pvc) – Weighlifting: Snatch 7×3 70% 1 Rm – St...
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