Ordina Per: Direzione:

  • WOD OF THE WEEK – 19.10.20 / 24.10.20

    LUNEDI’ 19.10.20 –CROSSFIT CLASS Team of 2 From 0 to 15 “I go you go” 10 wb 10 db snatch alt (25/15kg) F...

  • WOD OF THE WEEK 12.10.20 / 17.10.20

    LUNEDI’ 12.10.20 –CROSSFIT CLASS 10 min working on heavy complex Power clean +hang squat clean+front squ...

  • WOD OF THE WEEK – 05.10.20 / 10.10.20

    LUNEDI’ 05.10.20 –CROSSFIT CLASS Amrap 7 Air squat* Start&emom 10 hspu/pike/press Rest 3 Amrap 7 Bo...

  • WOD OF THE WEEK 28.09.20 / 03.10.20

    LUNEDI’ 28.09.20 –CROSSFIT CLASS EMOM 10 alt 5 deadlift (@80%+) 15/10 t2b strict-30” knee raises Then: 1...

  • WOD OF THE WEEK 21.09.20 / 26.09.20

    LUNEDI’ 21.09.20 –CROSSFIT CLASS “The ghost” 6 rds for total reps in 24 minutes 1 minute of rowing for c...

  • WOD OF THE WEEK 14.09.20 / 19.09.20

    LUNEDI’ 14.09.20 –CROSSFIT CLASS Every 90”*8 rds(@70%+) Power snatch+Hang squat snatch+ohs 2 rds:* 20 wb...

  • WOD OF THE WEEK 07.09.20 / 12.09.20

    LUNEDI’ 07.09.20 –CROSSFIT CLASS “The chief”* 5*3 min amrap in 19 minutes Amrap in 3 minutes: 3 power cl...

  • WOD OF THE WEEK 31.08.20 / 04.09.20

    LUNEDI’ 31.08.20 CROSSFIT CLASS 10 min working on heavy complex squat clean + hang squat clean + jerk Then: 21...

  • 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 17.08.20/21.08.20

    LUNEDI’ 17.08.20 CROSSFIT CLASS: 10 min working on heavy 3 pos snatch(squat) Then 30-20-10 Power snatch (43/30...

  • 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)...

  • WOD OF THE WEEK 03.08.20 / 07.08.20

    LUNEDÌ 03 AGOSTO CROSSFIT CLASS: Amrap 8 8 pull up (strict) 16 prisoner jumping lunges 8 dB snatch alt(25/15 kg) 4 r...

  • WORKOUT OF THE WEEK 20.07.20 / 25.07.20

    Lunedì 20 luglio 10 Emom alternating: @50/60% 1rm snatch (quality!) -3 pos power snatch -3 pos squat snatch Amrap 15...

  • WORKOUT OF THE WEEK 13.07.20 / 18.07.20

    —LUNEDI’ 13.07.20 –CROSSFIT CLASS 1 km row /2 k bike(1.3 miles)* Into 10-9-8-7-6-5-4-3-2-1 Burpee ...

  • WORKOUT OF THE WEEK 06.07.20 / 11.07.20

    —LUNEDI’ 06.07.20 –CROSSFIT CLASS Team of 2 8 k row/ski /16 k bike (10 miles) total* *must switch ...

  • WORKOUT OF THE WEEK 29.06.20 / 04.07.20

    —LUNEDI’ 29.06.20 –CROSSFIT CLASS 10 min on heavy complex Power clean +hang squat clean+front squa...

  • WORKOUT OF THE WEEK – 15.06.20/20.06.20

    –LUNEDI’ 15.06.20 -CROSSFIT CLASS Emom 10 alt(40” on 20” off) Handstand hold /plank Hollow hold 6 Amrap ...

  • WORKOUT OF THE WEEK – 01.06.20/06.06.20

    LUNEDÌ 1 giugno Team of 2 20 min Amrap * split numbers 20 devil press alt (22,5/15 kg dB) 40 hang power clean &...

  • 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 09.03.2020

    WEIGHLTIFTING EMOM 10 : hang snatch + snatch Start @70% CONDITIONING 30 power snatch*(60/43 kg) *start&every br...

  • WOD 07.03.2020

    GYMNASTIC: 10 min working on handstand walk CONDITIONING: 3 rds of 4 min with 2 min rest 400 mt row Into Amrap of 4 ...

  • WOD 06.03.2020

    STRENGTH: 5*5 back squat @75/80 % every 2 min CONDITIONING: 2 rds: 20 pistol squat alt-high box step up 400 mt run I...

  • WOD 05.03.2020

    “Barbara” 5 rds: 20 pull up 30 push up 40 sit up 50 air squat 3 min rest *time cap 40...

  • 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 03.03.2020

    CROSSFIT CLASS: -Team of 2- 100 db snatch (25/15 kg) 75 ohs (43/30) scaled front squat 100 burpee box over(60/50 cm)...

  • 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 27.02.2020

    1 k row /800 mt run into: 5 rds: 20 wb(9/6kg) 10 deadlift (100/70 kg) Into: 800 mt run/1 k row...

  • 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 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 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 19.02.2020

    CROSSFIT CLASS: Tabata alt * 32 intervals (4 Tabata) of: Air squat Slamball Pull up Box jump Into: 1 mile run AEROBI...

  • WOD 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 15.02.2020

    “Salvatore Nolfo Memorial workout “ “THE BUBU” For time: 10-1 of back squat from the floor*(50/35 kg) *every 3 round...

  • WOD 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 08.02.20

    Every 90” * 8 sets: 1 power clean 1 front squat 1 push jerk 1 cluster Build up! Then: Fort time: 10 power clean(70/5...

  • WOD 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 03.02.2020

    STRENGTH: 10 min to find 3rm ohs(front squat) from floor CONDITIONING: EMOM 14 alt: 5 ohs(front squat) @75/80% of ab...

  • WOD 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...

  • WOD 30.01.2020

    TEAM OF 2 PERS AMRAP 10 P1: 400 mt Row P2: 20 MedBall Clean & Thruster 9/6 kg rest 2 min AMRAP 10 P1: 300 mt Row...

  • 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 28.01.2020

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 snatch(squat) CONDITIONING “Open 16.3” 7 amrap 10 power snatch(35/...

  • WOD 27.01.2020

    For time:* 50 wb(9/6 kg) 100 du-1 min under+10 knee tucks 50 push up hr 100 du 50 cal row 100 du 50 push up hr 100 d...

  • WOD 25.01.2020

    STRENGTH: 5 sets of: 5 front squat @80% Rest 1 min 8/10 seated press (dB/kb) Rest 1 CONDITIONING: 800 mt run 50 ohs-...

  • WOD 24.01.2020

    GYMNASTIC T2b + prisoner lunges 30” max t2b then: EMOM 8 of: 60% t2b+amrap prisoner lunges CONDITIONING Every 3 min ...

  • WOD 23.01.2020

    WEIGHTLIFTING: Squat clean & jerk 10*2+1 @70%+ Every 90” CONDITIONING 60 power clean & jerk (70/50 kg)* *sta...

  • 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 17.01.2020

    EMOM 10 alt: 6 deadlift @75/80% of 1 rm 40” handstand walk/taps/hold Then: 50 du 42 abmat sit ups 21 deadlift (120/9...

  • 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 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 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 13.01.2020

    EMOM 12 alt 30” on 30” off Push press (db/kb) Hollow rock-hold Then: 5 rds:* 15 wb(9/6 kg) 15 power clean(43/30 kg) ...

  • 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 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 09.01.20

    STRENGTH 10 min on H3 back squat CONDITIONING EMOM 20 alt: 17/14 cal-max 40” 15/17 wb(9/6 kg)...

  • WOD 08.01.20

    CROSSFIT CLASS: 12 min EMOM alt 40” on 20” off hspu tripod position Handstand hold Du/skill Then: 21-15-9* Hspu-push...

  • 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 ...

  • TEAM OF 2 150 Cal 100 Bear Complex* 60/43 kg 50 Bar MU (100 Pull ups) Scaled numbers! *1 Bear Complex is 1 Power cle...

  • EMOM 12 alt 30″on-30″ off -Ring row -Seated strict press (DB/KB) -Mountain climb-Plank Hold then AMRAP 9...

  • 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 28.12.19

    EVERY 5 min* 3 rounds 200 mt Row 20 American Swing 32/24 kg 20 ABMat SitUp 200 mt Run Finisher 50 Pull up strict/rin...

  • WOD 27.12.19

    “Tommy Mac” 4 rounds of 12 Burpees 12 Thruster 50/35 kg 12 Burpees 12 Power Sanatch 12 Burpees 12 Push J...

  • WOD

    WEIGHTLIFTING every 90″ 8 rounds of 2 Squat Clean + 1 Jerk @ 70%+ CONDITIONING 21-15-9 Push Jerk 70/50 kg Fron...

  • WOD 21.12.19

    TEAM OF 2 10 Rounds team of 20 cal into 10 rounds team of: 5 burpee lateral otb 5 power clean 70/50 kg 5 shoulder to...

  • WOD 20.12.19

    STRENGTH: EMOM 10 alt 40″on – 20″off Pull up strict – ring row Goblet reverse lunges kb/db C...

  • WOD 19.12.19

    WEIGHTLIFTING 10 min on H3 Power Snatch CONDITIONING “KARABEL” 10 rds: 3 Power Snatch 60/43 kg 15 WallBa...

  • WOD 18.12.19

    CROSSFIT CLASS A1) Max C2B/Pull up in 30″ A2) EMOM 10 alt: 6/10 DB Hang Power C&J alt 30/20 kg 60% of A1 ...

  • 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 16.12.19

    GYMNASTIC: EMOM 10 alt 40″on – 20″off Hollow to superman Wall squat CONDITIONING: AMRAP 15 70 DB S...

  • 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 13.12.19

    TEAM OF 2 5K Partner Row/Ski Erg – 10K Team Bike Pers1: 500 mt row/ski erg – 1K Bike Pers2: 10 Turkish G...

  • 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 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 07.12.19

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

  • 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 05.12.19

    TEAM OF 2 For time: 60 Power Clean&Jerk 60/43 kg 400 mt Team Run 10 Rope Climb (60 Jumping pull up) 400 mt Team...

  • WOD 04.12.19

    CROSSFIT CLASS GYMNASTIC 10 EMOM alt 40″On – 20″Off – Handstand Hold Facing Wall (Plank) ...

  • 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 30.11.19

    EVERY 2 min x 10 rounds (alt A e B) A) 4 Deadlift 60/40 kg 4 HPC 4 Thruster 4 DU-30″ Under B) 400 mt Run Finis...

  • 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 28.11.19

    STRENGTH 12 min on: heavy 2 front Squat + 1 Split Jerk start @60% of jerk and build up CONDITIONING EMOM 16 alt* 20/...

  • WOD 27.11.19

    CROSSFIT CLASS TEAM OF 2 with running clock 00:00 – 06:00 Max reps WB 9/6 kg 1 min transition 07:00 – 13...

  • 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 21.11.19

    GYMNASTIC EMOM 8 HSPU (50% max rep) Scaled 8 min pratice HSPU/Pike then EMOM 8 alt 40″on-20″off – ...

  • 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 18.11.19

    4 ROUNDS OF: 1 min WB 9/6 kg 1 min T2B (Knee raises) 1 min DB Hang Split Snatch alt 25/15 kg 1 min Jumping Lunges (p...

  • 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 14.11.19

    STRENGTH 15 min window H3 Back Squat CONDITIONING Every 4 min for 4 rounds 30/25 Cal row (max 1’45”) 20/...

  • WOD 13.11.19

    CROSSFIT CLASS 10 min working on Handstand walk then AMRAP 6 2-4-6-8-etc… DB Snatch alt 25/15 kg Toes to bar r...

  • 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 07.11.19

    EMOM 25 alt 30″ on – 30″ off Slamball Rope climb-jumping pull up HSPU-Wall climb OH walking lunges...

  • 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 30.10.19

    CROSSFIT CLASS GYMNASTIC EMOM 12 alt 40″on-20″off Ring dips (Push up HR) Squat candle Wall climbs (no pu...

  • WOD 29.10.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on H3 Squat Snatch CONDITIONING “ISABEL” 30 Snatch 60/43 kg ...

  • 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 25.10.19

    STRENGTH: EVERY 90″ X 6 rounds 6 Back Squat @70% 1RM Plank the you squat! CONDITIONING: EMOM 5 of 20WB 9/6 kg ...

  • WOD 24.10.19

    STRENGTH EMOM 10 alt 8/10 Pull up strict (40″ ring row) 8/10 Push press db CONDITIONING AMRAP 5 3 Bar MU ̵...

  • WOD 23.10.19

    CROSSFIT CLASS WEIGHTLIFTING EVERY 90″ x 8 rounds (build up!!) Power Clean Hang Squat Clean Squat clean Jerk C...

  • WOD 22.10.19

    CROSSFIT CLASS TEAM OF 2 AMRAP 25 100 WallBall 9/6 kg 100 SDHP 40/30 kg 100 Box Jump 60/50 cm 100 Push Press 40/30 k...

  • WOD 21.10.19

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

  • 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 17.10.19

    GYMNASTIC 10 min working on: Pistol Squat Pull up strict (Ring row) CONDITIONING 21-18-15-12-9 American Swing 32/24 ...

  • WOD 16.10.19

    CROSSFIT CLASS EMOM 10 alt 3/5 Push Press (ground) @75-85% 40″ V ups (Sit ups) CONDITIONING EMOM 20 10 Power C...

  • WOD 15.10.19

    CROSSFIT CLASS 10 min working on – DU – Handstand walk complex CONDITIONING 10_1 Burpee box jump 60/50 c...

  • 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...

  • OPEN 20.1 – 12.10.19 “FREE ENTRY”

    CROSSFIT OPEN 20.1 10 rounds for time of: 8 ground-to-overheads 43/30 kg 10 bar-facing burpees Time cap: 15 minutes...

  • WOD 11.10.19

    TEAM OF 2 AMRAP 25 P1. Run 400 mt P2. Amrap G20H 60/40 kg* P1. Run 400 mt P2. Amrap OHS/Front squat* P1. Run 400 mt ...

  • WOD 10.10.19

    “FIGHT GONE BAD” 3 rounds: 1 min WB 9/6 kg 1 min SDHP 35/25 kg 1 min Box Jump 60/50 cm 1 min Push Press ...

  • WOD 09.10.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on Heavy Complex Power Snatch + Hang Squat Snatch + Squat Snatch CONDITI...

  • WOD 08.10.19

    CROSSFIT CLASS EMOM 24 alt 15/20 HSPU (3/% WallClimb) 15/20 American Swing 32/24 kg 15/20 C2B (Pull up) 100 mt Shutt...

  • 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 05.10.19

    OPEN 16.4 /17.4 FOR TIME 55 Deadlift 100/70 kg 55 WallBall 9/6 kg 55 Cal Row 55 HSPU (Push press) *time cap 20 Finis...

  • 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 02.10.19

    CROSSFIT CLASS EMOM 30 alt (40″work-20″rest / scaled 30″work-30″rest) 1. Toes to bar (kippin...

  • 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 27.09.19

    GYMNASTIC EMOM 12 alt 30″off-30″on -Pistol squat -Rind dip (Jumping dip – push up) -Hollow rock (H...

  • WOD 26.09.19

    WEIGHTLIFTING Every 90″ 8 Rounds @70% + Clean Pull + Hang squat clean + squat clean + Jerk CONDITIONING 800 mt...

  • WOD 24.09.19

    CROSSFIT CLASS GYMNASTIC EMOM 10 alt Min 1: 4-8 Strict Pull up 8-12 Kipping pull up 12-15 Ring Row Min 2: 4-8 Strict...

  • 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 21.09.19

    ON RUNNING CLOCK 5 min MedBall Clean 9/6 kg rest 1 min 3 rounds 1 min work: Slamball Mountain climb – Plank Bo...

  • WOD 20.09.19

    STRENGTH: 10 min on H4 Back Squat CONDITIONING 30-20-10 DB Hang Split Snatch alt 25/15 kg WB 9/6 kg into 1 mile Run ...

  • WOD 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 17.09.19

    CROSSFIT CLASS TEAM OF 2 8 Rounds alternating 200 mt Row/SkiErg (400 mt bike) 50 DU (50 Under+5 Knee tuck) into 8 Ro...

  • 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 13.09.19

    30 MIN WORK!!! 1 min at each station! – WB 9/6 kg – DU (Under) – Pistol alt (single leg squat alt ...

  • 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 05.09.19

    EMOM 12 alt 40″ on – 20″ off Pistol Squat alt Wall Climb (no push up) DU then AMRAP 12 10 Squat ca...

  • WOD 04.09.19

    CROSSFIT CLASS: STRENGTH 10 min H3 Back Squat CONDITIONING “Nancy” 400 mt run 15 OHS 43/30 kg (Front squ...

  • WOD 03.09.19

    EMOM 8 8 Burpee + 4 BAR MU (12 Pull up) rest 3 min EMOM 8 8 WallBall 9/6 kg + 8 DB Snatch alt 30/20 kg rest 3 min EM...

  • 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 30.08.19

    TEAM OF 2 AMRAP 20* 20/15 Cal 20/15 Thruster 43/30 kg 20/15 American Swing 32/24 kg 20/15 Burpees 200 mt Run Togethe...

  • WOD 29.08.19

    EMOM 20 alt Prisoner Jumping Lungees Push Press 43/30 kg Box Jump Over 60/60 cm SDHP 43/30 kg Into 1 Mile Run...

  • WOD 28.08.19

    CROSSFIT CLASS WEIGHTLIFTING 10 min working on H2 Snatch CONDITIONING AMRAP 9 3-6-9-12-15… Hang Power Snatch 3...

  • WOD 27.08.19

    GYMNASTIC 12 min working on 30″Strict Pull up (Ring row) 10 Push up HR 30″ Hold Squat 90^ CINDITIONING 1...

  • WOD 26.08.19

    CROSSFIT CLASS 10 min on H3 Power Clean&Push Press Buy in 50 WallBall 9/6 kg AMRAP 5 12 Deadlift 100/70 kg 12 B...

  • WOD 23.08.19

    GYMNASTIC: EMOM 10 alt (40″ ON – 20″ OFF) Handstand Hold (taps) Ring row CONDITIONING AMRAP 2 R...

  • WOD 22.08.19

    WEIGHTLIFTING: 10 min working on Heavy Complex Hang Squat Clean + Squat Clean + Jerk CONDITIONING: “OPEN 16.2&...

  • WOD 21.08.19

    CROSSFIT CLASS TEAM OF 2 21-15-9 Thruster 43/30 kg Cal Row into 21-15-9 OHS 43/30 kg WallBall 9/6 kg into 21-15-9 Po...

  • WOD 20.08.19

    EMOM 30 alt 15/12 Cal 20/15 C2B (Pull up) 15/12 KB/DB Snatch right arm 20/15 Box Jump over 60/50 cm 15/12 KB/DB Snat...

  • WOD 19.08.19

    CROSSFIT CLASS EMOM 12 alt 50 DU (40″ Under) 3 Pos Squat Snatch @70% + then 3 Rounds of AMRAP 3 with 1 min res...

  • WOD 14.08.19

    CROSSFIT CLASS 10 min clock: 1 mile Run then AMRAP of 5 Deadlift 100/70 kg – 10 pPush up HR 2 min rest 8 min c...

  • WOD 13.08.19

    STRENGTH: 10 min H3 Cluster CONDITIONING 10-9-8-7-6…1 Burpees 1-2-3-4-5…10 Push Jerk 70/50 kg rigth into...

  • WOD 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 08.08.19

    TEAM OF 2 AMRAP 25** 100 Cal 50 Power Clean 70/50 kg 100 T2B 50 Front Squat 100 Pull up 50 mt Sled Push **must split...

  • WOD 07.08.19

    CROSSFIT CLASS “Fight Gone Bad” 3 rounds for total reps in 17 minutes 1 min WallBall 9/6 kg 1 min SDHP 3...

  • 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 05.08.19

    CROSSFIT CLASS Working on Kipping HSPU EMOM 10 alt 10/20 HSPU – 40″ hollow Scaled EMOM alt Position! CON...

  • WOD 02.08.19

    STRENGTH: EMOM 10 alt 5 Thruster Heavy 40″ T2B CONDITIONING 10 Rope Climb (time cap 2′) – 2 min Ma...

  • WOD 01.08.19

    WOD 01.08.19 EMOM 6 alt 20 American Swing 32/24 kg 10 Ring Push up (HR Push up) rest 1 min EMOM 6 alt 20 Goblet Squa...

  • 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 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 25.07.19

    EMOM 25 alt 15/20 WallBall 9/6 kg 10/15 Toes to bar strict (V_Ups) 15/20 Box Jump Over 50/60 cm 10/15 HSPU (Press DB...

  • WOD 24.07.19

    CROSSFIT CLASS STRENGTH 7 Back squat every 2 min x 5 round 70-80% 1RM CONDITIONING AMRAP 8 12 Thruster 43/30 kg 12 B...

  • WOD 23.07.19

    EMOM 10 alt 40″ on – 20″ off Hollow (Rock) Double DB/KB OH Walking Lunge (scaled Front rack) CONDI...

  • 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 18.07.19

    GYMNASTIC 10 min working on handstand walk CONDITIONING 27-21-18-15-12-9-6-3 WallBall 9/6 kg American Swing kb 32/24...

  • 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 16.07.19

    GYMNASTIC: EMOM 8 alt 40″ on – 20″ off Pull up strict – Ring Row Ring dip strict – Dip...

  • WOD 15.07.19

    CROSSFIT CLASS: “Incredibile Hulk”: AMRAP 20 5 Deadlift 50/35 kg 5 Hang Power Clean 5 Front Squat 5 Push...

  • WOD 12.07.19

    AMRAP 30* “CINDY” *START & E3MOM : 20 G2O DB alt 30/20 kg “G20” is Ground to OverHead (...

  • 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 05.07.19

    EMOM 30 alt 30″ on – 30″ off 1) Burpee to candle 2) SlamBall 15/10 kg 3) Rope Climb (PullUp Jumpin...

  • 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...

  • 01.07.19

    CROSSFIT CLASS TEAM OF 2 – AMRAP 30 -P1: 400 mt Sprint P2: AMRAP S2O 60/43 kg Switch&Repeat -P1: 400 mt S...

  • WOD 29.06.19

    CONDITIONING: EMOM 40 Odd 15/10 Cal (max 45″) Evene 1 Round of “Cindy” “Cindy” is 5 Pu...

  • 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 27.06.19

    STRENGTH: EVERY 3 min x 5 Rounds 5 Back Squat 75-85% 1RM 7 Side DB/KB Push Press CONDITIONING: 100 Thruster 50/35 kg...

  • WOD 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 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 21.06.19

    TEAM OF 2 30 Power Clean 60/40 kg 40 STOH 50 Deadlift 3 Rounds Syncro “Cindy” 20 Power Clean 70/50 kg 30...

  • 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 15.06.19

    10 min working on *Chin up strict *Pistol squat alt *DU-Attempt then Every 2 min x 8 rounds Station 1 : 10/15 Unbk W...

  • 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 13.06.19

    TEAM OF 2 400 mt Run Together 100 Deadlift 100/70 kg* 400 mt Run Togheter 80 Power Clean 70/50 kg* 400 mt Run Togeth...

  • WOD 12.06.19

    CROSSFIT CLASS GYMNASTIC: EMOM 10 alt 30″ On – 30″ Off Hollow to superman to hollow Handstand Shou...

  • WOD 10.06.19

    CROSSFIT CLASS: “KAREN” 150 WB 9/6 kg rest 3/5 min “GRACE” 30 Clean&Jerk 60/40 kg rest ...

  • WOD 08.06.19

    STRENGTH: 5X5 Back Squat70/80% every 2 min CONDITIONING: 400 mt Run 50 American Swing 32/24 400 mt Run 50 Push up HR...

  • WOD 06.06.19

    WEIGHTLIFTIG 10 min working on 2 (Split) Jerk with 2″ pause in dip&catch! Ground + building CONDITIONING2...

  • WOD 05.06.19

    CROSSFIT CLASS TEAM OF 2 00:00 – 06:00 200 MT RUN + PARTNER AIR SQUAT 06:00 – 12:00 15/10 CAL + PARTNER ...

  • WOD 04.06.19

    GYMNASTIC: EMOM 12 alt 30″ on – 30″ off Pull up strict (Ring row) Candlestick Wall Climb (Ground) ...

  • WOD O3.06.19

    CROSSFIT CLASS WEIGHTLIFTING: 10 min working on Heavy Complex Power Snatch + Hang Snatch + OHS *scaled 3 Power Snatc...

  • WOD 01.06.19

    1 Minute work each station 5 ROUNDS Slamball 15/10 kg Rope Climb (Jumping PullUp) Pistol Squat Alt (Single Leg Alt) ...

  • WOD 31.05.19

    STRENGTH: 3 Front squat every 90″ x 8 round 75-80% CONDITIONING 2 rounds 800 mt Run 50 Air Squat 40 OH Walking...

  • WOD 30.05.19

    GYMNASTIC 10 min working on Handstand Walk CONDITIONING EMOM 20 10/15 HSPU (Push Press DB/KB) 15/20 American Swing 3...

  • 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 27.05.19

    CROSSFIT CLASS “Ship” 9 rounds 7 Squat Clean 83/60 kg 8 Burpee box (tall!) cap 25 min Finisher: 5 min T2...

  • 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 24.05.19

    CONDITIONING A) AMRAP 4 4 Power Snatch 43/30 kg 8 OHS 12 Box Jump Over 60/50 cm rest 2 min B) AMRAP 4 10/8 Cal Row 8...

  • WOD 23.05.19

    – WEIGHTLIFTING EMOM 6 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk @70% 1 RM C&J – CONDITIONING Ever...

  • WOD 22.05.19

    CROSSFIT CLASS STRENGTH EMOM 10 alt 6/8 DB/KB Strict Press 40″ Hollow to superman to hollow CONDITIONING 5 Rou...

  • WOD 21.05.19

    STRENGTH 5×5 Back Squat every 2 min @70/80% 1RM CONDITIONING 50 Air Squat 25 Pull up 50 ABMat Sit up 25 Box Jum...

  • WOD 20.05.19

    CROSSFIT CLASS: 100 Team WB 9/6 kg 10 Rounds “Macho man”* (YGIG) 80 Syncro Down&Up 8 Rounds “...

  • WOD 18.05.19

    A.00:00 – 05:00 “Grace” 30 Power Clean&Jerk 60/43 kg B.05:00 – 10:00 “Diane”...

  • 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 16.05.19

    EMOM 30 alt 10 Burpee to candle 40″ Hollow rock (Hollow hold) 15 HSPU (Deficit) (5 Wall Climb – 10 Groun...

  • WOD 15.05.19

    CROSSFIT CLASS STRENGTH 8 min to find H3 Thruster (4 round) 2 min rest CONDITIONING 30/24 Cal 30 Box Jump 30 Push Pr...

  • CROSSFIT CLASS

    GYMNASTIC EMOM 8 alt 8-10 Chin up Strict – 40″ Ring row 8-10 Ring Push up – 40″ Push up HR C...

  • WOD 13.05.19

    CROSSFIT CLASS Every 90″ x 8 rounds (start @70%/80% 1RM C&J CONDITIONING Every 3 min x 15 min 12 Burpees ...

  • WOD 11.05.19

    TEAM OF 2 00:00 – 07:00 Max Push up HR Max Goblet squat 24/16 kg 07:00 – 14:00 Max Cal Handstand Hold 14...

  • WOD 10.05.19

    STRENGTH EVERY 2 min x 5 rounds 3/5 Deadlift @70/80% 1RM 8/10 DB/KB Push Press 1 Arm CONDITIONING 5 Rounds 30″...

  • WOD 09.05.19

    STRENGTH 10 min working on Heavy Complex Power Snatch + Hang Snatch + Snatch CONDITIONING KARABEL 10 rounds 3 Power ...

  • WOD 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 06.05.19

    CROSSFIT CLASS STRENGTH: 10 min working on H1 Front Squat CONDITIONING: EMOM 10 5 Front squat (ground) @55/60% of H1...

  • 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 03.05.19

    CONDITIONING EMOM 16 alt 10/15 Push Press 50/35 kg 40″ Down & Up 10/15 Pull up strict (20 Ring row) 40...

  • WOD 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 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 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 24.04.19

    CROSSFIT CLASS: GYMNASTIC EMOM 12 alt (40″on-20″off) Support Pos Ring Plank pos Bottom pos Ring Hollow H...

  • 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 20.04.19

    TEAM OF 2 50 Cal 50 Syncro WB 9/6 kg 50 Box Step Over (DB 22,5/15 kg) 60/50 cm 50 Syncro DB Snatch alt 50 Box Step O...

  • 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 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 17.04.19

    CROSSFIT CLASS GYMNASTIC EMOM 10 alt 30″ on – 30 off WallClimb Toes to bar strict CONDITIONING AMRAP 14 ...

  • 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 15.04.19

    CROSSFIT CLASS Tabata alt 1. Hollow Position 2. Handstand Hold into Tabata alt 3. V Ups (Sit up) 4. Shoulder Tap (Pl...

  • 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 12.04.19

    TEAM OF 2 8 Rounds 8 Hang Power C&J 40/30 kg 8 Burpee Lateral OTB 8 T2B 8 Rounds 250 mt Row 8 Rounds 8 Hang Pow...

  • WOD 11.04.19

    GYMNASTIC: 10 min working on Handstand walk (box drill) Pistol squat CONDITIONING AMRAP 8 8 Cal row / Bike / SkiErg ...

  • 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 09.04.19

    STRENGTH: Back squat 12×2 @65% rest 30″ CONDITIONING: 150 American Swing 32/24 kg *Start&Emom 10 Jum...

  • WOD 07.04.19

    CROSSFIT CLASS 21-15-9 Box Jump Over 60/50 cm Power Clean 40/30 kg C2B-Pull up Front Squat laterla Burpee OTB Push J...

  • WOD 06.04.19

    GYMNASTIC: EMOM 10 alt 40″on-20″off Kipping Ring Row V Up alt – SitUps CONDITIONING: AMRAP 15 50 C...

  • 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 04.04.19

    TEAM OF 2 60-50-40-30-20 Cal row 30-25-20-15-10 Push press 70/50 kg 30-25-20-15-10 Front Squat 06-05-04-03-02 Rope C...

  • 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 01.04.19

    CROSSFIT CLASS: AMRAP 7 7 Front Squat 80/60 kg 14 HR Push up rest 3 min AMRAP 7 14 Back rack lunges 7 HSPU-Pike Push...

  • WOD 30.03.19

    STRENGTH: 5×5 Back Squat every 2 min @80% CONDITIONING: AMRAP 20 10-20-30-40-50… WallBall 9/6 kg 400 mt R...

  • WOD 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 22.03.19

    “CHIPPER” EMOM 25 alt 8/10 x 10 mt Shuttle Run 10/12 DB/KB Thruster 12/15 Cal Row/Bike/SkiErg 15/20 Toes...

  • 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 20.03.19

    CROSSFIT CLASS Gymnastic 10 min working on BAR MU Conditioning 3 rounds of 10 BAR MU (20 Pull up) 20 HSPU (Push pres...

  • WOD 19.03.19

    WEIGHLTLIFTING Every 90″ x 8 rounds Hang Squat Clean + Front Squat + Push jerk + Split jerk start @70% 1RM C&#...

  • WOD 18.03.19

    CROSSFIT CLASS: TEAM OF 2 12 Rope climb 60 DB Snatch alt 30/20 kg 60 WB 9/6 kg 60 Power Clean 50/35 kg 10 Rope climb...

  • WOD 15.03.19

    CONDITIONING EMOM alt x 5 rounds 8/10 Burpee Box Over 60/50 cm 10/12 Power Clean&Jerk 43/30 kg 12/15 Cal Row/Bi...

  • 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 13.03.19

    CROSSFIT CLASS: Gymnastic: 10 min working on Kipping HSPU Progression Conditioning: 3 rounds of MAX EFFORT at each s...

  • WOD 12.03.19

    STRENGTH 10 min working on H5 Front Squat (ground!) CONDITIONING 21-15-9 Row cal Front squat 40/30 kg into 15-12-9 B...

  • WOD 11.03.19

    CROSSFIT CLASS: GYMNASTIC: EMOM 8 alt 40″ on – 20″ off Chin up strict (ring row) Bear crawl CONDIT...

  • 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...

  • WOD 05.03.19

    WOD 05.03.19 STRENGTH: EMOM 10 alt 8/12 Pull up strict / 40″ Ring row 8/12 Seated Press with DB/KB CONDITIONIN...

  • 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 01.03.19

    EMOM 30 alt – 15/20 WallBall 9/6 kg – 15/20 V-Ups (sit ups) – 15/20 American Swing 32/24 kg –...

  • WOD 28.02.19

    STRENGTH: 10 min to fin H5 Thruster CONDITIONING AMRAP 5 3-6-9-12-15-ecc… Thruster 43/30 kg Pull up 2 min rest...

  • WOD 26.02.19

    WEIGHTLIFTING 10 min working on heavy complex Hang Clean + clean + front squat CONDITIONING 21-15-9 Power Clean 70/5...

  • WOD 25.02.19

    CROSSFIT CLASS Team of 2 Partner A: 800 mt run Partner B Amrap of: 10 DB Snatch alt 30/20 kg 10 Push up HR 10 Air Sq...

  • WOD 23.02.19

    OPEN 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 9/6 kg 19-cal. row VI ASPETTIAMO ...

  • WOD 22.02.19

    GYMNASTIC 10 min working on – pull up strict / ring row – pistol squat (pistol box – pistol banded...

  • WOD 21.02.19

    WEIGHTLIFTING 10 min to fin H3Pos Snatch CONDITIONING 5 round: 90″ each with 90″ rest 8 Power Snatch 50/...

  • WOD 20.02.19

    CROSSFIT CLASS GYMNASTIC: EMOM 16 alt 3/6 Bar MU (6/12 C2B – 9/18 Pull up – 30″ jumping pull up) 3...

  • WOD 19.02.19

    STRENGTH: every 902 x 8 round 6 Back Squat @70/80% of 1RM then 50 KB Push Press (25 side + must switch every 5 reps)...

  • WOD 18.02.19

    CROSSFIT CLASS Amrap 6 10 Hang Power Clean 60/40 kg 10 Box Jump 60/50 cm Amrap 6 10 Burpee over the bar 10 Sit Ups A...

  • 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 15.02.19

    TEAM OF 2 30 min window 8 min working on H2 Cluster rigth into: 100 WallBall 9/6 kg 100 Box jump 60/50 cm 100 Push p...

  • WOD 14.02.19

    CONDITIONING 4 rounds of 1 min work – 30″ rest – Shuttle run 10 mt – SDHP 40/30 kg – P...

  • 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 09.02.19

    5 Rounds of: 1 min walking lunges 1 min burpees 1 min medball clean 9/6 kg 1 min cal row 1 min rest...

  • 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 07.02.19

    TEAM OF 2 120 “TEAM BEAR COMPLEX” 70/50 kg* must switch every 3 rounds unbroken! *every 3 min perform to...

  • WOD 06.02.19

    CROSSFIT CLASS EMOM 20 alt 12/15 HSPU (Seated Press) 12/15 Cal Row/SkiErg/Bike (max 40″) 12/15 Knee to elbow (...

  • WOD 05.02.19

    WEIGHTLIFTING 10 min working on Snatch pull + Hang Power Snatch + Snatch CONDITIONING “KARABEL” 10 round...

  • WOD 04.02.19

    CROSSFIT CLASS EMOM 10 alt 40″ on – 20″ off Candlesticks Strict press DB/KB then AMRAP 5 3-6-9-12&...

  • 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 30.01.19

    CROSSFIT CLASS: TEAM OF 2 30 Syncro burpee into AMRAP 15 9 Bar MU (18 Pull up) 12 Power Clean&Jerk 43/30 kg 15 ...

  • WOD 29.01.19

    AMRAP 20 25/18 Cal row (max 90″) 50 DU (1 min under) 3 Rounds of “The Chief” 3 Power Clean 60/40 k...

  • 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 26.01.19

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

  • WOD 25.01.19

    STRENGTH: 8 min to find 3RM Push Press (ground) into 8 min to find 1RM Thruster (ground) CONDITIONING EMOM 20 (30...

  • WOD 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 23.01.19

    CROSSFIT CLASS STRENGTH Every 90″ x 8 rounds 3 Front squat + 1 (Split) Jerk @70/80% 1RM Jerk CONDITIONING 21-1...

  • WOD 22.01.19

    TEAM OF 2 AMRAP 25 12/10 Cal row 9 Dealift 6 Power Clean 60/43 kg 3 Push Jerk *P1 THEN P2 right into 5 min to comple...

  • 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 18.01.19

    AMRAP 5 10 Deadlift 100/70 kg 10 HSPU (bear crawl – push up hr) rest 2 min AMRAP 5 10 Power Clean 60/40 kg 10 ...

  • WOD 17.01.19

    STRENGTH Every 2 min x 6 rounds 5 Back squat @70/80% + 10 Strict Press db/kb (2RIR) CONDITIONING EMOM 16 alt 10 Burp...

  • WOD 16.01.19

    CROSSFIT CLASS Gymnastic: EMOM 10 alt: 40″on-20″off Bar/Ring MU/Pull up Hollow to superman 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 14.01.19

    CROSSFIT CLASS: TEAM OF 2 50 Burpee box jump (YGIG) 100 SDHP 40/30 kg 50 Burpee facing (SYNCRO) 100 Push Jerk 50 Bur...

  • WOD 12.01.19

    E3MOM for 30 min 10 Cal Row/Bike/Skierg 15 Push up hr 20 DB Snatch alt 30/20 kg...

  • WOD 11.01.19

    21-15-9 WallBall 9/6 kg STO 43/30 kg into 15-12-9 Power C&J Burpee Lateral OTB into 12-9-6 Thruster Back rack l...

  • 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 07.01.19

    CROSSFIT CLASS: WEIGHTLIFTING Every 90″ x 8 rounds Power Clean + Hang Clean + Clean 70/85% CONDITIONING 21-15-...

  • WOD 05.12.19

    TEAM OF 2 Running clock 30 min 2 Rounds 50 Cal row 50 Pull up into 2 rounds 50 WallBall 9/6 kg 50 Power Snatch 40/30...

  • 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 21.12.18

    TEAM OF 2 AMRAP 30 42*-36*-30*-24*-18*-12*-6* Cal Row / Bike / SkiErg Hang squat clean 43/30 kg Burpees SDHP *MUST S...

  • WOD 20.12.18

    OO:00* 30 Bar MU (30 Pull up + 30 Push up HR) 05:00* 80 WallBall 9/6 kg 10:00* 1K/800 mt Row – 2K Bike 15:00* ...

  • WOD 19.12.18

    CROSSFIT CLASS: 10 min working on HEAVY COMPLEX Power Snatch + Hang Squat snatch + Squat Snatch + OHS *scaled is no ...

  • WOD 18.12.18

    STRENGTH: 10 min to find 1rm Pause Back Squat (5″) rest 5 min CONDITIONING: 100 Back Squat 45/30 kg (ground) &...

  • WOD 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 14.12.18

    STRENGTH: EMOM 12 alt 5 Deadlift @80% of 1RM + 5 Tall box jump 30″ V_ups (knee tuck) CONDITIONING: “ELIS...

  • WOD 13.12.18

    TEAM OF 2 00:00 – 03:00 Max rep HSPU/Push Press DB/KB 03:00 – 06:00 Max rep Front squat @50% 1RM 06:00 &...

  • WOD 12.12.18

    CROSSFIT CLASS: EMOM 30 (30″ON – 30″OFF) 1)American swing 32/24 kg 2)Cal row/skierg 3)Goblet squat...

  • 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 06.12.18

    CONDITIONING: AMRAP 6 12 Toes to bar (knee up) 6/side Hang C&J (DB 25/15 kg) rest 2 min EMOM 6 alt 40″ on...

  • 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 04.12.18

    Team of 2 80-60-40 (share work as desired) Calories S2O 50/30 kg **BB Front squat step up 60/50 cm American swing 32...

  • WOD 03.12.18

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

  • WOD 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 30.11.18

    Gymnastic: Emom 12 alt (40″ on – 20″ off) L Sit on box Wall climb (handstand walk) Pistol squat (b...

  • 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 28.11.18

    CROSSFIT CLASS Gymnastic: Emom 10 alt of: 5/10 Bar MU (Box-Pull up-strict) 10/20 Hollow rock (hold 40″) Condit...

  • 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 24.11.18

    “Chipper” Emom 30 (30″on- 30″ off) – Row/Bike/SkiErg x cal – Slamball 15/10 kg &...

  • 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 22.11.18

    Gymnastic: 10 min working on Hollow to superman Pull up strict (Ring row) Conditioning: Amrap 3 10 Knee to elbow 20 ...

  • WOD 21.11.18

    CROSSFIT CLASS Strength: A)8 min to find 1 RM Front squat 2 min rest Emom 10 alt 8 Back squat @60% of A) 4 Front squ...

  • WOD 20.11.18

    Gymnastic: Working on Kipping HSPU then 5 min Amrap HSPU (Pike Push up) rest 5 min Amrap 15 30 DB Snatch alt 30/20 k...

  • 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 17.11.18

    AMRAP 5 10 KB Swing 24/16 kg 10 Goblet squat 2 min rest EMOM 5 10 Shuttle run (1 shuttle = 10 mt) 2 min rest AMRAP 5...

  • WOD 16.11.18

    EMOM 16 alt *Complex Clean&Jerk Start @ 60% 30/50 DU (30″ UNDER) *Complex is Power Clean + Hang Clean squ...

  • WOD 15.11.18

    TEAM OF 2 Row 200 mt P1/P2 until you reach 2000 mt Air squat 10/10 until you reach 200 Burpee box jump 5/5 until you...

  • WOD 14.11.18

    CROSSFIT CLASS Gymnastic →Emom 16 alt: 1) 5/10 Bar Mu (10/20 Pull up) 2) 40″ Max Pistol Squat→1 Leg squat alt ...

  • 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 12.11.18

    CROSSFIT CLASS EMOM 12 alt: 3 pos Snatch @70/80% 1rm / 40″ Plank Conditioning: “Open 13.1” Amrap 1...

  • WOD 10.11.18

    AMRAP 5 10 Deadlift 100/70 kg 10 Burpee lateral over the bar 3′ rest AMRAP 5 Cal row/Bike 3′ rest AMRAP ...

  • WOD 09.11.18

    HERO WOD “LOREDO” 6 Rounds 24 Air Squat 24 Push ups 24 Walking lunges 400 mt run *time cap 40...

  • 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 07.11.18

    CROSSFIT CLASS: Running clock Emom 18 1-6 10 Hang squat clean 60/40 kg Max Mu (40″ pull up) 7-12 10 Thruster M...

  • WOD 06.11.18

    WHIT A PARTNER ♥♥ Complete 200 Clean and jerk* on the 00:00 / 05:00 ⁄ 10:00 / 15:00 / 20:00 / 25:00 * increase loadi...

  • WOD 05.11.18

    CROSSFIT CLASS: Gymnastic: Emom 12 alt (40″ on – 20″ off): HSPU – Handstand hold Hollow rock...

  • WOD 03.11.18

    WEIGHTLIFTING: EMOM 8 of: Power Snatch + Hang squat snatch + OHS 65%-80% 1RM Scaled: 3 Power Snatch CONDITIONING: 50...

  • WOD 02.11.18

    AMRAP 7 14 Cal row 14 WallBall 9/6 kg 3 min rest AMRAP 7 7 Deadlift 14 HR Push up 3 min rest AMRAP 7 7 Burpee 7 side...

  • WOD 31.10.18

    CROSSFIT CLASS: 5 sets every 2 min of: 3 Front Squat @75%-85% 1RM 8/12 DB/KB Bent over row Conditioning: 21-15-9 Toe...

  • WOD 30.10.18

    WOD 30.10.18 EMOM 30 (40″ ON – 20″ OFF) 1) Cal Row/bike 2) Push Press 40/30 kg 3) V ups (Sit ups) ...

  • WOD 29.10.18

    CROSSFIT CLASS: EMOM 5: Power clean + Hang squat Clean + Jerk (split) 65/75% 1RM directly into: EMOM 5: 2 Squat Clea...

  • WOD 27.10.18

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

  • WOD 25.10.18

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

  • WOD 24.10.18

    CROSSFIT CLASS: EMOM 21: 40″ on – 20″ off 1. Row for calories 2. American Swings 32/24 kg 3. Burpe...

  • WOD 23.10.18

    STRENGTH: E2MOM for 5 rounds: 4 Back squat @75/85 %1RM 8/side DB/KB strict press CONDITIONING: AMARAP 5 10 DB Snatch...

  • WOD 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 19.10.18

    Strength: 10 min working on Heavy Complex of 3 Power Clean 2 Push Press 1 Push Jerk Conditioning: 3 Rounds (Max effo...

  • WOD 18.10.18

    Team of 2: Running clock 00:10:00 1 RM Hang Cluster 12:24:00 Amrap team* *12 DB Snatch alt (P1) – 12 Jumping s...

  • WOD 17.10.18

    CROSSFIT CLASS: Gymnastic: Emom 10 alt: 30″ on – 30″ off Chin up – ring row Pistol squat ...

  • WOD 16.10.18

    Weightlifting: Every 90″ x 8 rounds 65% + 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch Conditioning: ...

  • WOD 15.10.18

    CROSSFIT CLASS: Conditioning: 800 mt run into 21-15-9-6-3 WallBall 9/6 kg x2 Ring dips (scaled push up hr) MedBall C...

  • 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 11.10.18

    Weightlifting: Emom 8 2 Jerk with 2″ pause in receiving pos (ground) 65%-85% Conditioning: Amrap 6 10 Power Cl...

  • WOD 10.10.18

    CROSSFIT CLASS: TEAM OF 2 20-18-16-14-12-10-8-6-4-2 Cal Row / Bike Down up *P1 20 Cal – P2 20 Down up *P2 20 C...

  • WOD 09.10.18

    Gymnastic: EMOM 8 alt (40″ on – 20″ off) Ring dips Mountain climb (Plank) Conditioning: EMOM 20 al...

  • 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 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 04.10.18

    Emom 10 alt: 30″ DU (UNDER) 30″ WallClimb Conditioning: Amrap 6 2-4-6-8…. Pistol squat (single leg...

  • WOD 03.10.18

    CROSSFIT CLASS: Weightlifting: Emom 10 Hang Clean + Clean + Jerk (start at 65% 1rm) Conditioning: 3 rounds of Amrap ...

  • WOD 02.10.18

    AMRAP (whit partner) in 29 min 5 Rounds of: Min 1 WallBall 9/6 kg Min 2 T2B Min 3 Box Jump 60/50 cm Min 4 Push Jerk ...

  • WOD 01.10.18

    CROSSFIT CLASS Strength: 8 min to finder (Tng) Cluster *scaled 3 Cluster Emom 8 Conditioning: 1-2-3-4-5 min of work ...

  • WOD 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 28.09.18

    Gymnastic: Emom 12 alt 30″ on – 30″ off Shoulder tap facing wall (hold) Squat to candle Hollow roc...

  • 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 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 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 22.09.18

    Conditioning: 21-18-15-12-9-6-3 SDHP 40/30 kg Pistol squat alt (single leg squat Push press each round 30 DU (30R...

  • 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 19.09.18

    CROSSFIT CLASS: Gymnastic: 10 min working on: Support working ring Swing Ring Side Plank Conditioning: 3 min ON R...

  • WOD 19.09.18

    Perform 10 Rounds of the following AMRAP 30 30″ Toes to bar 30″ rest 30″ Bodyweight Deadlift 30...

  • WOD 17.09.18

    CROSSFIT CLASS Weightlifting: 10 min to find 1 RM of Clean&Jerk (scaled 1 Cl&J Emom10) Conditioning: Emom ...

  • 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 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 ...

  • CROSSFIT CLASS: Every 5 min x 4 rounds: 30/24 Cal Row 30/24 Burpees 30/24 Russian Swing 32/24 kg Finisher Amrap 5: M...

  • 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 10.09.18

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

  • 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 06.09.18

    Gymnastic: 10′ working on Pull up strict (Ring row) / Hollow (rock) / (Ring) Push up Conditioning: Every 2 min...

  • 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 01.09.18

    6 Intervals of 4 min work / 2 min rest 4 min Emom 1. Power Snatch 35/25 kg 2. Box Jump over 60/50 cm 3. Push press 3...

  • 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 29.08.18

    CROSSFIT CLASS: WHIT A PARTNER! Amrap 30 5 Cal Row 4 DB/KB step over the box 20/15kg – 20/16kg 3 DB/KB Push Pr...

  • 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 24.08.18

    “Curtis P” 12-9-6-3 “Curtis P” 45/30 kg 200 mt run btw each set *Curtis P” is: Power C...

  • 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 22.08.18

    CROSSFIT CLASS: Emom 12 alt: 30″ Ring support – Hollows pos 30″ Strict pull up – ring row 30...

  • 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 20.08.18 ♠”Wedding Team of 2″ ♠

    CROSSFIT CLASS: ♠”Wedding Team of 2″ ♠ On a running clock 00:00 →15:00 800 mt run together then in remai...

  • 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 08.08.18

    CROSSFIT CLASS: “Hotshots 19″ 6 rounds: 30 Air squat 19 Power Clean 60/43 kg 7 Strict Pull ups 400 mt ru...

  • WOD 07.08.18

    Gymnastic: 10 min working on: ring swing – hollow rock – superman rock Conditioning: Amrap 7 7 Power Sna...

  • 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 03.08.18

    ♥ TEAM OF 2 ♥ Buy in 80 Burpees 3 Rounds 40 WB 9/6 kg 40 Deadlift 60/45 kg 40 Cal Row/Bike 40 Hang Power Clean 60/45...

  • 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 01.08.2018

    CROSSFIT CLASS: Weightlifting: Every 90″ x 12 min (8 rounds) 2 Power Snatch + 1 Hang Squat Snatch + 1 OHS @70%...

  • WOD 31.07.18

    GYMNASTIC: Working on BAR MU Scaled up: 3/6 Bar MU Emom Scaled down: 3/6 Pull up strict Emom Skills: working on Bar ...

  • WOD 30.07.18

    CROSSFIT CLASS: EMOM 10 alt 5 Deadlift @80% 40″ HS Hold facing wall then 21-15-9-6-3 Deadlift 100/80 kg Burpee...

  • WOD 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 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 25.07.18

    CROSSFIT CLASS: TEAM OF 2 PERFORM: 10 RDS: 5 WB 9/6 kg 3 HSPU-Push Press 1 Power Clean & Jerk 70/50 kg then 20 ...

  • 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 18.07.18

    CROSSFIT CLASS: Gymnastic: 10 min working on HS Walk Metcon: Amrap 20 15 OHS 10 mt HS Walk/20 mt bear crawl/20 Shoul...

  • 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 16.07.18

    ENDURANCE WOD: EMOM 40: 7-14 Broad Jump 7-14 American Swing 32/24 kg 7-14 Cal Row/Bike 7-14 Burpee box jump over 60/...

  • 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 13.07.18 “Happy B Day Alberto”

    TEAM OF 2 Run 1 mile (together) then 3 Rounds of: 30 Burpee pull up (“I go you go”) 30 Sit ups (together...

  • 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 11.07.18

    CROSSFIT CLASS: Skills: Amrap 10 rope climb in group of 4/5 pers then 6 Intervals of 60″ Amrap 8-15 Pull ups M...

  • 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 06.07.18

    TEAM OF 2 Amrap 20 P1: 400 mt run / 50 mt row P2: 5 Power Clean 60/40 kg 5 Front squat 5 Shoulder to overhead 5 Burp...

  • WOD 05.07.18

    EMOM 10 alt 3 Push Press + 2 Push Jerk @70/90% of 1 RM Push Press 40″ Plank then Amrap 10 1 Power Clean &...

  • WOD 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 03.07.18

    GYMNASTIC: 10 min working on: Pull up strict (ring row) DU (single under) Superman rock (superman hold) then METCON ...

  • 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 30.06.18

    “DALLAS 5” 5 min: Burpees rest 1 min 5 min: 7 Deadlift 70 kg – 7 Box jump 60 cm rest 1 min 5 min: ...

  • 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 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 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 23.06.18

    AMRAP 30 20 DB box jump step over 22,5/15 kg 20 Push ups HR 20 Ring row 20 Cal row/bike 20 WallBall 9/6 kg...

  • WOD 22.06.18

    STRENGTH: EMOM 10 2 Back squat @80/85% METCON: EMOM 20 alt: 200 mt run 5 Pull ups-10 push ups-15 air squat...

  • WOD 21.06.18

    EMOM 10 alt: 50 DU/30″ Under 15 Toes to bar rest 2 min EMOM 10 alt: row 18/14 cla 30″ mountain climbs Fi...

  • 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 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 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 16.06.18

    EMOM 10 alt 30″ L Sit on Ring 30″ DB Strict Press METCON: “ARTIE” AMRAP 20 5 Pull ups 10 Pus...

  • WOD 15.06.18

    “Nancy” 5 Rounds of: 400 mt run 15 OverHead Squat 43/30 kg Finisher: Amrap 5 Ring push ups...

  • WOD 14.06.18

    Strength: Every 2 min x 7 round: 9 Back squat 60/70% 1RM Metcon: 5 rounds of: 2 min Burpee box (tall) jump 1 min res...

  • WOD 13.06.18

    CROSSFIT CLASS: EMOM 10 alt 30″ on – 30″ off Pull up strict Mountain climb AMRAP 10: Karen (150 Wa...

  • WOD 12.06.18

    4 rounds (4 min on / 1 min off) 10 DB Snatch alt 30/20 kg 20 Burpees lateral otb 10 Deadlift 60/43 kg 20 Push ups hr...

  • 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 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 06.06.18

    CROSSFIT CLASS: Emom 10 alt: 30″ Max HSPU (scaled DB/KB Strict Press) 30″ Max Pistol squat alt (scaled 1...

  • 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 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 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 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 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 26.05.18

    “CHIPPER WOD” 50 Cal Row (max 3 min) 40 AbMat Sit ups 30 Pistol squat 20 Burpee WallBall 9/6 kg 30 Pisto...

  • 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 22.05.18

    Gymnastic: 10 min working on strict Muscle Up (ground, transition, false grip) then Metcon: 4 runds of: 20 WallBall ...

  • WOD 21.05.18

    CROSSFIT CLASS: EMOM 30 alt: 15/12 Cal Row 12/10 Hang Clean Thruster 43/30 kg 15/12 Pull ups 12/10 Hang Squat Snatch...

  • 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 18.05.18

    Strength: 6×4 Back squat (331) every 90″ @70% 1RM then Metcon: EMOM 10 alt 30-60 DU (40″ under) 30&...

  • WOD 17.05.18

    Gymnastic: 10 min working on Handstand walk then: 30 DB Snatch alt 25/15 kg 5 Bar MU* 40 WallBall 9/6 kg 5 Bar MU* 5...

  • 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 15.05.18

    TEAM OF 2: 10 X 100 Shutlle run 100 WallBall 9/6 kg 100 Toes to bar 100 Push Press (db/kb) 100 Sit ups 100 WallBall ...

  • WOD 14.05.18

    CROSSFIT CLASS: EMOM 12 alt 40″on – 20″off Chest to bar – Pull ups Hollow to superman DU the...

  • WOD 11.05.18

    Amrap 8 15 Toes to bar 30 Box Jump rest 5 min 10 min to establish 1 RM Snatch...

  • 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 08.05.18

    Gymnastic: 10 min working on Ring row / DU / Hollow rock Metcon: 3 Rounds of: 200 mt Run 12 Air Squat 200 mt Run 9 k...

  • 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 04.05.18

    AMRAP 25 50 DB Snatch 25/15 kg 40 Front squat 70/50 kg 30 ABMat Sit ups 20 Cal Row/Bike 10 Power Clean & Jerk 7...

  • 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 28.04.18

    EMOM 8 alt 40″ max DU 40″ Broad Jump METCON 5 round of: 10 T2B 10 Deadlift 60/43 kg 10 Sit ups 10 Power ...

  • WOD 27.04.18

    WEIGHTLIFTING: Complex every 90″ x 8 ⇑ Power Clean + Front squat + Split jerk METCON: 21/15/9 HSPU (push press...

  • WOD 26.04.18

    TEAM OF 2 Whit a partner 100 cal 90 STOH 60/43 kg 80 Pull ups 70 Thruster DB/KB 25/15 kg 60 Hang power snatch 50/35 ...

  • 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 23.04.18

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

  • WOD 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 17.04.18

    TEAM OF 2 200/150 Cal each person (switch every 20) Pers 2: Amrap (Team) 3 Power Clean and jerk 60/43 kg 10 WallBall...

  • WOD 16.04.18

    CROSSFIT CLASS: Gymnastic: Kipping hanstand push ups progr. ON 20 min clock 25 HSPU 50 KB front rack step ups alt (6...

  • WOD 14.04.18

    “TOMMY MAC” “HERO WOD” 2 rounds for time: 12 Burpees 12 Thruster 50/35 kg 12 Burpees 12 Powe...

  • WOD 13.04.18

    EMOM 10 alt 7/10 Power Snatch touch and go 50/60% 40″ Mountain climb FOR TIME 30 Back squat 60/43 kg (ground) ...

  • WOD 12.06.18

    “Fight gone bad” 3 Rounds for tot reps in 17′ 1′ WallBall 9/6 kg 1′ SDHP 35/25 kg 1...

  • WOD 11.04.18

    CROSSFIT CLASS: Gymnastic: 10 min working on L Sit – Pistol – Handstand (taps) Metcon: 7 Thruster 43/30 ...

  • 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 09.04.17

    CROSSFIT CLASS AMRAP 25′ (with partner) 100 Push press 60/43 kg 400 mt Run* 100 Burpees 400 mt Run* 100 Hang s...

  • 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 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...

  • WOPD 05.04.18

    Gymnastic: 21-15-9 Pull ups strict HSPU strict (scaled strict press db/kb) right into 9-15-21 BAR MU (scaled pull up...

  • Benchmark WOD 03.04.18

     “Barbara” 5 Rounds of: 20 Pull ups 30  Push ups 40 Sit ups 50 Air Squat each round 3′ rest...

  • 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 29.03.18

    Gymnastic: For reps 5 unbroken sets of Bar MU / Pull ups Metcon: 21-15-9 DB Snatch 25/15 Burpees over DB *50 DU afte...

  • 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 26.03.18

    CROSSFIT CLASS: 1-2-3-4-5 min of work – 1 rest *start from beginning each time 10 Deadlift 85/60 kg 15 Push Up...

  • WOD 24.03.18 “OPEN 18.5”

    Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 ...

  • 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 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 20.03.18

    Gymnastic: Amrap 5 Handstand push ups rest 3′ Amra 5 Chest to bar Metcon: Emom 10 alt: 18/14 Cal Row 40″...

  • 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 16.03.18

    Gymnastic:. EMOM 16 alt 30″ Hold Dip Support 30″ L Sit 30″ Hold Dip Bottom 30″ Mountain Clim...

  • WOD 15.03.18

    Strength: Back squat 5×5 @75-80% every 90″ Metcon: 50 Air Squat 40 AbMat Sit Ups 30 American Swing 20 HR ...

  • WOD 14.03.18

    CROSSFIT CLASS: EMOM 20 alt Knee to elbow Double Under Handstand Push ups Row Max Cal Finisher: Tabata Globet squat ...

  • 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 12.03.18

    CROSSFIT CLASS: Team of 2: 100 Cluster 43/30 kg 90 Pull up / C2B 80 Push Jerk 43/30 kg 70 Burpees 60 Hang squat snat...

  • WOD 10.03.18 – “OPEN 18.3”

    Workout 18.3 RX 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 ...

  • 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 07.03.16

    CROSSFIT CLASS: Emom 10 alt 40″ Handstand hold/taps 40″ V-Ups/Hollow pos “Havana” Amrap 25 1...

  • 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 05.03.18

    CROSSFIT CLASS: Gymnastic: 10 min working on strict work: T2B Pike push ups (scaled push ups) Ring pull ups Metcon: ...

  • 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 01.03.18

    Team of 2: 80 Hang Clean&Jerk 1 DB – 4 Side (must split every 8) 60 OHS 50/35 kg (must split every 6) 40 ...

  • WOD 28.02.18

    CROSSFIT CLASS: Double Tabata alt: HSPU/HS Hold Air Squat/Pistol squat Metcon: 100 Deadlift (bodyweigth) every time ...

  • 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 26.02.18

    CROSSFIT CLASS: Emom 10 alt: 15 Hollow rock 40″ DU Amrap 20 Deadlift + Power Clean + Front Squat + Jerk 85/50 ...

  • 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 22.02.18

    Gymnastic: 10 min working on 10 Shoulder tap wall facing 10 Ring dips 10 Pistol squat alt then Amrap 15 3 Squat snat...

  • 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...

  • PARTNER WOD 20.02.18

    PARTNER WOD 300 WallBall* 9/6 kg every 30 rep 10 Pull ups per person *partition as needed...

  • 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 15.02.18

    Strength: EMOM 30 1. 5 Front Squat Heavy (no rack) 2. 15/10 Cal Row 3. 30″ Max Mu – Scaled 30″ Pul...

  • 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 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 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 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 03.02.18

    TEAM OF 2 100 Ground to OH 35/25 kg 25 MU (scaled 50 pull ups) 100 Front squat 25 MU (scaled 50 pull ups) 100 STOH 2...

  • 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 01.02.18

    Strength: EMOM 10 alt: 3 Hang Power Snatch (AHAFA) 9 OHS Metcon: 4 RFT: 8 Deadlit 120/80 kg 16 WallBall 9/6 kg...

  • WOD 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 29.01.18

    CROSSFIT CLASS: Working on MU Ring (Swing/Support) Tabata alt* 20on:10off x 8 round 1. Thruster 2. ABMat Sit ups 3. ...

  • WOD 27.01.18

    EMOM 30 2/3 Heavy Squat Clean (70/80% 1RM) 35 DU (30″ Under) 15 T2B (Knee to chest) 30″ WB (9/6 KG)...

  • WOD 26.01.18

    TEAM of 2 “Rowing Mary” “Scaled Cindy” 5 Km row + Amrap “Mary” P1 Row 500 mt P2 ...

  • WOD 25.01.18

    “Carse” Hero WOD 21-18-15-12-9-6-3 Squat clean 43 kg Deadlift 84 kg Box Jump 60/50 cm Begin each round w...

  • 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 23.01.18

    Strength: 10 min to find 1 RM Thruster Metcon: Amrap 6 9 Thruster 43/30 kg 35 DU rest 3′ Amrap 6 9 Power Snatc...

  • WOD 22.01.18

    CROSSFIT CLASS: Emom 8 alt: 6 Strict Press @70% 1RM 18 Ring Row Metcon: 15-12-9 Push Press 60/45 kg C2B – Pull...

  • 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 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 18.01.18

    Team of 2: 4 Rope Climb 120 DB Snatch 30/20 kg 4 Rope Climb 120 Box Jump 60/50 cm 4 Rope Climb 120 Squat Clean 60/43...

  • 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 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 09.01.18

    “Chipper” EMOM 30 30″ Pull ups strict 30″ Russian swing 32/24 kg 30″ Mountain climb 30...

  • 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 05.01.18

    Gymnastic A:1 x max unbroken in 40″ (Bar MU – C2B – Pull up) rest 1′ 7 sets @ 40% of rest 10...

  • 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 30.12.17

    Chipper “12 months year 2017” 1 Cluster 80/55 kg 2 MU (2 pull ups strict + 2 push ups) 3 Box Jump 4 Fron...

  • WOD 29.12.17

    Team of 2 100 KB Step ups (2x 24/16 kg) 100 Plate sit ups (20/10 kg) 100 Hang power clean /43/30 kg)* 100 Jerk * * 1...

  • WOD 28.12.17

    Gymnastic: 10 min working on 10 Hollow rock 5 Strict chin up 10 Ring dips Metcon: 30 HSPU 10 Turkish get up alt 24/1...

  • 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 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 22.12.2017

    Strength: 5 x 5 Back Squat @80% EVERY 90″ Metcon: 42 WallBall 9/6 kg 21 Back squat 70/50 kg 30 WallBall 9/6 kg...

  • WOD 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 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 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 18.12.17

    CROSSFIT CLASS: Working on Pistol progression Metcon: 5 X 30″ on – 30″ off MedBall Clean 9/6 kg Pi...

  • 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 15.12.17

    Gymnastic: 10 rounds for time Hollow – Superman – Hollow Metcon: Amrap 7′ 200 mt row 15 Air Squat ...

  • WOD 14.12.17

    Strength: EMOM 10 alt 7 Deadlift 70/80% 30″ Handstand Hold Metcon: “Donny” Hero Wod 21-15-9-9-15-2...

  • 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 11.12.17

    CROSSFIT CLASS: Gymnastic: EMOM 5 8 pull ups+8 push ups Then: For time: 100 russian swing (32/24kg) 75 push press (4...

  • 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 07.12.17

    EMOM 15 alt 5/10 tick tack to candle 5 HSPU (5″ a scendere) 15/20 Kipping pull ups AMRAP 6 Power Clean and Jer...

  • 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 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 04.12.17

    CROSFIT Weightlifting: 15 min working on 2 RM C&J Metcon: 21-15-9 unbbroken* Front squat 80/60 kg American swin...

  • WOD 02.12.17

    AMRAP 30 Team of 2 60 HP Snatch (43/35 kg) – must split in 5 30 T2B – must split in 10 60 HS Clean ̵...

  • WOD 01.12.17

    EMOM 30 1. 4 Rope climb 2. 20 DB/KB Jerk 30/20 kg 3. 20 Sit ups 4. 40 mt bear crawl 5. 20 Ring row 6. 20 DB/KB Thrus...

  • 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 28.11.17

    Strength: E2mom x 5 rounds: 5 Deadlift @80% 10 T2B Strict Metcon: Benchmark workout “Fight gone bad” 3 r...

  • WOD 27.11.17

    CROSSFIT: GYMNASTIC Emom 10 alt: 30″ Max ring dips (push ups) 30″ Handstand Facing Hold METCON: Amrap 15...

  • 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 24.11.17

    TEAM OF 2 2 Rounds: 25 Syncro Power Clean and Jerk 43/30 kg 50 Push Ups HR (Total) 25 Syncro Thruster 43/30 kg 50 Bo...

  • WOD 23.11.17

    Gymnastic: Working on kipping HSPU (10 min) Metcon: 2 Round of: Min 1: Max Cal Min 2: rest Min 3: Max Med Ball Clean...

  • 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 20.11.17

    CROSSFIT Strength: Back squat 3 3 3 3 3 3″ in bottom 70% 1Rm every 90″ Metcon: Amrap 4 Russian Swing 32/...

  • WOD 18.11.17

    Gymnastic: 10 min working on transition MU Ring Metcon: 30 cal row 40 wall ball 9/6 kg 50 DB Snatch 30/20 kg 40 wall...

  • 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 16.11.17

    Skill Emom 10 Odd: 8-14 Alternating Pistol Even: 10 Hollow Rocks+10 V-Ups Metcon: 21-18-15-12-9-6-3 Hang Power Snatc...

  • WOD 15.11.17

    CROSSFIT CLASS: Strength: Deadlift 8 8 8 8 8 70% 1RM every 90″ Metcon: Amrap 15: 20 Swing 32/24 kg 16 T2B 12 F...

  • WOD 14.11.17

    -Weightlifting: Squat Clean 5×2 -Gymnastic: EMOM 8 8 Handstand Pushup Handstand Hold 30″ -Tabata (20″ on/10″ o...

  • 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 12.11.17

    6 Intervals Alternating 20 sec on/20 sec off Top of ring dip Bottom of ring dip Metcon: Teams of 2 50 Power Snatch 4...

  • 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 06.11.17

    AEROBIC CAPACITY: The Mountain Row 1min ON, 1min DU, 1min rest Row 2min ON, 1min Down and Up, 1min rest Row 3min ON,...

  • WOD 04.11.17

    In teams of 2: AMRAP 20 of: 12 Sit Ups (partner 1), 12 KB swing (Partner 2), 12 Jumping Squats (partner 1), 12 Push ...

  • WOD 03.11.17

    Metcon: 2 Rounds of: 10min on/ 2min off 7 Thruster 50/35 kg 7 Bar Muscle up 7 Power Snatch 50/35 kg 7 Burpee over th...

  • WOD 02.11.17

    Strength: 4 Round of: 7 Dip Ring every 90″ Metcon: 3 Round of: Run 800 m 20 Push Press 50/35 kg 20 Kipping T2B...

  • 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 27.10.17

    Weightlifting: Every 30 seconds for 10 minutes complete 1 squat snatch (70%-75% 1RM) Gymnastic: Every minute for 10 ...

  • WOD 26.10.17

    Team of 2: A) Amrap 20′ of: Person 1: 10 Push Press 50/35 kg 10 Alternating Overhead Lunges 50/35 kg Person 2:...

  • 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 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 21.10.17

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

  • WOD 20.10.17

    ACCESSORY: EMOM 8 Even: HS Hold 30″ Odd: L-Hold 30″ METCON: 3 Rounds 400M Run 21 KBS 12 Pistol 6 Cleans ...

  • WOD 19.10.17

    “STRENGTH DAY”: Every 2′ for 6 round: 6 Back Squat 2″ in bottom position 6/8 HSPU Strict (Pi...

  • 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 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 14.10.17 “TEAM”

    Team of 2 For Time: 80 Cal Row 80 Sumo Deadlifts High Pull DB/KB 25/15 kg 70 Cal Row 70 Lungees with DB/KB 25/15 kg ...

  • WOD 13.10.17

    GYMNASTIC: EMOM 12 30″ Top Postion Ring Hold 15 V_UP 30″ Bottom Position Ring hold 20 Hollow rock METCON...

  • 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 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 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 OPEN DAY 30.09.17

    Classi ore: 10.00-11.00 / 11.30-12.30 / 13.00-14.00 Amrap 20′: Start with: 50 Burpees (tim cap 5′) Right...

  • 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 28.09.17

    AMRAP 8 Power Snatch 60/43 kg Burpees rest 3′ AMRAP 7 Snatch 60/43 kg Burpee Over the Bar rest 3′ AMRAP ...

  • WOD 25.09.17

    -CrossFit Class Strength Power Clean 3RM in 10′ 1 set ME @70% AMRAP 12 12 SDHP 50/35 kg 12 HR Push Ups Accesso...

  • 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 23.09.17

    Strength: Back squat 7-6-5-6-7 rep every 2′ Amrap 18 18 Lungees 18 KBS 24/16 18 Pistols 18 AbMat Sit up...

  • WOD 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 21.09.17

    Part. 1 AMRAP 15 for quality 15 H.R. Push Ups 12 DB/KB Strict Press 9 False Grip Ring Rows 6 Bent Over Rows Part. 2 ...

  • 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 19.09.17

    Strength: Strict Press in 10′ 5RM then 1 set ME reps 70% “Airforce” 20 Thrusters 43/35 KG 20 Sumo ...

  • 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 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 14.09.17

    Strength/core EMOM 12 alt: 1 Push press – 1 Push Jerk – 1 Split Jerk 45″ Plank Metcon: AMRAP 14 4 ...

  • WOD 13.09.17

    CrossFit Class: Skill: HSPU Partner WOD AMRAP 25 50 KBS 32/24 kg 40 Ring row 30 Back Squats 80/50 kg 20 Deficit HSPU...

  • 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 11.09.17

    Strength: Strength: Deadlift 7 7 7 7 7 and 15 Hollow Body Rock each round every 90″ Metcon: 5 RFT 6 SDHP 50/35...

  • WOD 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 08.09.17

    Skill: MU/HSPU WOD “Nate” Amrap 20 2 MU (scaled 4 pull up) 4 Hspu 8 KS 32/24 kg  ...

  • 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 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 05.09.17

    Skill: EMOM 10 30″ Max HSPU 30″ Max Pull Ups Metcon: 40-30-20-10 OH Lunge 30/25 kg 27-21-15-9 Cal Row 18...

  • 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 01.09.17

    Emom 15 2-4 Wall walk 12-14 MedBall Clean 2-4 Muscle ups (8 c2b) Accessory: 3×8 single arm KB/DB strict press (2R...

  • WOD 31.08.17

    Strength: Back squat 4×8 75% 1RM every 2′ Metcon: 10-8-6-8-10 Snatch 60/43 kg Dip Ring Front Rack Lunge 6...

  • WOD 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 29.08.17

    Strength/Weightlifting EMOM 3 Power clean + Front Squat + Push Press 70% EMOM 3 Power Clean + Front Squat + Jerk 80%...