WOD
Wednesday 17 October 2018 WOD 17.10.2018

☠️🖤☠️
.
WOD 17.10.2018
.
EMOM 25′
.
– 3 rope climb (any style)
– 6 burpees c2b
– 9 defici…

Tuesday 9 October 2018 WOD 09.10.2018

⚡️🖤Un classico che non tramonta mai 😂😂🖤⚡️
.
WOD 09.10.2018
.
A) BB COMPLEX
2 Push Press
2 …

Thursday 4 October 2018 WOD 04.10.2018

WOD 04.10.2018
.
A) In 20′ – 8 Rm of Sumo Deadlift
.
B) 5 ROUNDS FOR TIME
.
10 A. Swings 2…

Wednesday 3 October 2018 WOD 03.10.2018

WOD 03.10.218
.
AMRAP 25′
150 Du
50 Push ups
15 Power Snatch 35/50 Kg

Tuesday 2 October 2018 WOD 02.10.2018

WOD 02.10.2018
.
A) 20′ BB Complex
1 Power Clean
2 Hang Power Clean
3 Push jerk
4 Front squ…

Monday 1 October 2018 WOD 01.10.2018

☠️🖤 ALMOST READY 🖤☠️
.
⚡️• THE GARAGE • ⚡️
A NEW ERA IS COMING
.
Ma vi abbiamo già detto ch…

Friday 28 September 2018 WOD 28.09.2018

⚡️🖤⚡️
.
WOD 28.09.2018
.
10/1
Power Clean 40/60 Kg
Chest to bar
Run 200 mt after each rou…

Monday 24 September 2018 WOD 24.09.2018

⚡️🖤⚡️
.
WOD 24.09.2018
.
12′ AMRAP
15 DB’s Push Press 15/25 kg
30 du
.
3′ rest
.
12′ AM…

Friday 21 September 2018 WOD 21.09.2018

☠️• THE GARAGE • ☠️
.
THE NEW ERA IS COMING⚡️🖤⚡️
.
Ma vi abbiamo già detto che da ottobre ci…

Tuesday 4 September 2018 WOD 04.09.2018

☠️• THE GARAGE • ☠️
.
THE NEW ERA IS COMING⚡️🖤⚡️
.
Ma vi abbiamo già detto che da ottobre ci…

Monday 3 September 2018 WOD 03.09.2018

⚡️🖤AVVISO 🖤⚡️
.
Ricordiamo a tutti che anche la prossima settimana sarà in vigore l’orario esti…

Friday 31 August 2018 WOD 31.08.2018

⚡️🖤FRIDAY 🖤⚡️
.
WOD 31.08.2018
.
FOR TIME – TEAM OF 2
100 Clean & Jerk 40/60 Kg
EVERY 2′ -…

Tuesday 28 August 2018 WOD 28.08.2018

⚡️🖤⚡️
.
WOD 28.08.2018
.
A) Back Squat – 5 Heavy reps – 20′
.
B) AMRAP 10′
15 Wall Ball
1…

Monday 27 August 2018 WOD 27.08.2018

⚡️🖤BRAND NEW TEE AND TANK IN DA BOX 🖤⚡️
.
WOD 27.08.2018
.
FOR TIME
27-21-18-15-12-9-6-3
Ha…

Friday 24 August 2018 WOD 24.08.2018

⚡️🖤⚡️
.
WOD 24.08.2018
.
FOR TIME
.
800 mt run
5 RFT OF
10 ttb
10 a.swings 24/32 kg
10 …

Thursday 23 August 2018 WOD 23.08.2018

🍅🥗🍳🥑
.
WOD 23.08.2018
.
A) Barbell Complex
20′ for load
.
– 1 Power Clean
– 1 Squat …

Wednesday 22 August 2018 WOD 22.08.2018

🍎🍍🥜🍆🥒🍠🥔🥑🥚🍗🥓
.
WOD 22.08.2018
.
FOR TIME
.
200 du
20 man makers
20 hspu
200 du
20 db…

Monday 20 August 2018 WOD 21.08.2018

WOD 21.08.2018
.
A) In 20′ find 5 rm of Sumo Deadlift (tng)
.
B) For time – 600 mt run – 40 h…

Tuesday 7 August 2018 WOD 07.08.2018

🇮🇹🏉 RICORDIAMO A TUTTI CHE MERCOLEDÌ 08.08 LA CLASSE DELLE 10.00 È SOSPESA POICHÉ AVREMO L’ONORE …

Monday 6 August 2018 WOD 06.08.2018

WOD 06.08.2018
.
FOR TIME
.
30 DB Snatches 15/25 Kg
15 Burpees BJO
60 DU
30 DB Clean & Jer…

Wednesday 1 August 2018 WOD 01.08.2018

⚡️🖤NEW TEE IS COMING 🖤⚡️
.
WOD 01.08.2018
.
FOR TIME.

5 Clean & jerk
10 HSPU
50 DU

Tuesday 31 July 2018 WOD 31.07.2018

WOD 31.07.2018
.
A) 5 RM of Press
.
B) 3 R.F.T.
.
10 STOH 40/30 Kg
15 box jumps
10 OH lun…

Friday 27 July 2018 WOD 27.07.2018

WOD 27.07.2018
.
FOR TIME – TEAM OF 2
800 Mt Run
3 ROUNDS OF
40 DB Snatches 15/25 Kg
40 HSP…

Wednesday 25 July 2018 WOD 25.07.2018

WOD 25.07.2018
.
AMANDA
9-7-5
Ring Muscle Ups
Squat Snatches 40/60 Kg
.
REST 5′
.
ANNIE

Tuesday 24 July 2018 WOD 24.07.2018

WOD 24.07.2018
.
BB COMPLEX
In 30′ – 5 Sets
.
– 5 Deadlift
– 5 Hang Squat Clean
– 5 Push…

Monday 23 July 2018 WOD 23.07.2018

WOD 23.07.2018
AMRAP 10′
5 Pull Ups
10 Push Ups
15 Squat

REST 5′

AMRAP 10′
5 C2B
10 B…

Thursday 19 July 2018 WOD 19.07.2018

WOD 19.07.2018
.
A) BB COMPLEX
2 Push Jerk
1 Split Jerk
.
B) METCON
FOR TIME
600 Mt. Run

Wednesday 18 July 2018 WOD 18.07.2018

WOD 18.07.2018
.
2 ROUNDS OF
AMRAP 6′ – Ascending ladder
Add 1 rep every rounds
.
1 Slam Ba…

Tuesday 17 July 2018 WOD 17.07.2018

⚡️🖤⚡️
.
WOD 17.07.2018

A) BB COMPLEX
-Power Snatch
-Hang Power Snatch
-Squat Snatch
-Ha…

Friday 13 July 2018 WOD 13.07.2018

WOD 13.07.2018

AMRAP 30′ – TEAM OF 2

30 Burpees C2B
30 A. Swing 24/32 Kg
600 Mt Run

#c…

Wednesday 11 July 2018 WOD 11.07.2018

WOD 11.07.2018

5 ROUNDS
20 DB Snatches 15/25 Kg
15 Wall Ball
10 Burpees BJ
5 Ring MU

#…

Tuesday 10 July 2018 WOD 10.07.2018

WOD 10.07.2018

A) BB COMPLEX
2 Thrusters
2 Front Squat

B) FRAN
21-15-9
Thrusters 30/43…

Monday 9 July 2018 WOD 09.07.2018

WOD 09.07.2018

AMRAP 24′
400 Mt Run
10 Hang power Clean 40/60 Kg
40 DU

#crossfit7484 #cr…

Saturday 7 July 2018

WOD 07.07.2018

IN TEAM OF 2 – FOR TIME

120/100 Cal Bike/Row/SkiErg
120/100 Atlas Stone
1…

Thursday 5 July 2018 WOD 05.07.2018

WOD 05.07.2018

A) BENCH PRESS
In 25′ find 1 RM

B) METCON
3 ROUNDS FOR TIME
20 K.T.E.
20…

Wednesday 4 July 2018 WOD 04.07.2018

WOD 04.07.2018
FOR TIME
800 Mt. Run
6 Rounds cindy
600 Mt. Run
4 Rounds cindy
400 Mt. Run

Tuesday 3 July 2018 WOD 03.07.2018

WOD 03.07.2018

EMOM 6′
– 5 Weighted strict Pull Ups
– 30″ Bar Hold

3′ REST

EMOM 6′
– …

Monday 2 July 2018 WOD 02.07.2018

02.07.2018

IN TEAM OF 2
3 ROUNDS FOR TIME

200 DU
40 Burpees Box Jump
40 KB SDHP 24/32 Kg

Thursday 28 June 2018 WOD 28.06.2018

⚡️🖤⚡️

28.06.2018

A) RING COMPLEX
4 Sets – In 20′
– 3 Arch/Hollow pos.
– 3 Ring Muscle Up…

Monday 25 June 2018 WOD 25.06.2018

WOD 25.06.2018

5 ROUNDS FOR TIME
400 Mt. Run
15 DB Hang Clean & Jerk 15/25 Kg
15 Pull Ups

Friday 22 June 2018 WOD 22.06.2018

22.06.2018

AMRAP 24′
12 Cal Row/Bike/SkiErg
6 Slam Ball 20/30 Kg
3 Ring M.U.



#cr…

Thursday 21 June 2018 WOD 21.06.2018

WOD 21.06.2018

A) PRESS
3 R.M.

B) METCON
21-15-9
A. Swing 24/32 Kg
HSPU
V-Ups

#cros…

Wednesday 20 June 2018 WOD 20.06.2018

WOD 20.06.2018

FOR TIME
600 Mt. Run
30 DB Thrusters 15/25 Kg
30 Pull Ups
400 Mt. Run
20 …

Tuesday 19 June 2018 WOD 19.06.2018

WOD 19.06.2018

A) EMOM 7′
3 Hang Power Clean
REST 4′
EMOM 7′
2 Power Clean (TNG)

B) MET…

Friday 15 June 2018 WOD 15.06.2018

WOD 15.06.2018

AMRAP 28′ – In team of 2
400 Mt Run
40 DB Snatches 15/25 Kg
40 TTB
40 Box J…

Wednesday 13 June 2018 WOD 13.06.2018

⚡️🖤⚡️

WOD 13.06.2018

E3MOM – 18′ – 6 ROUNDS
50 DU
30 Wall Ball
10 DB Push Press 15/25 Kg…

Tuesday 12 June 2018 WOD 12.06.2018

WOD 12.06.2018
A) HANG SQUAT SNATCH
Heavy single

B) AMRAP 8′
10 Hang Squat Snatch 35/50Kg

Monday 11 June 2018 WOD 11.06.2018

WOD 11.06.2018

2 ROUNDS FOR TIME

75 Air Squat
55 A. Swing 16/24 Kg
35 Burpees
15 Bar M.U…

Friday 8 June 2018 WOD 08.06.2018

⚡️🖤 HERO WEEK 🖤⚡️

WOD 08.06.2018

“NATE”

AMRAP 20′
2 Ring MU
4 HSPU
8 A. swing

#cro…

Thursday 7 June 2018 WOD 07.06.2018

⚡️🖤 HERO WEEK 🖤⚡️

WOD 07.06.2018
“BRIAN”

E3MOM 18′
A) 5 rope climb legless

B) 25 back…

Wednesday 6 June 2018 WOD 06.06.2018

⚡️🖤 HERO WEEK 🖤⚡️

WOD 06.06.2018

“DANIEL”
50 Pull Ups
400 Mt.Run
21 Thrusters
800 Mt. R…

Tuesday 5 June 2018 WOD 05.06.2018

⚡️🖤 HERO WEEK 🖤⚡️

WOD 05.06.2018

“DT” BB COMPLEX
In 25′ FOR LOAD

12 Deadlift
9 Hang po…

Monday 4 June 2018 WOD 04.06.2018

⚡️🖤HERO WEEK 🖤⚡️
WOD 04.06.2018

“McGhee”
Team of 2
AMRAP 30′
5 Deadlift 100/125 Kg
13 Pus…

Friday 1 June 2018 WOD 01.06.2018

WOD 01.06.2018

AMRAP 24′ – TEAM OF 2

200 Mt. Run
6 Ring M.U.
12 HSPU
18 Box Jump

#cro…

Wednesday 30 May 2018 WOD 30.05.2018

WOD 30.05.2018

10 ROUNDS FOR TIME

15 Wall Ball
3 Clean & Jerk 50/70 Kg

#crossfit7484 #c…

Tuesday 29 May 2018 WOD 29.05.2018

WOD 29.05.2018

A) 20′ – Super set
– Max. Reps Bench Press @50/60% of 1RM
– Max. Pull Ups

Monday 28 May 2018 WOD 28.05.2018

WOD 28.05.2018

5 ROUNDS
1′ Max. Cal Row
1′ Max. Burpees
1′ Max. D.U.
1′ Max. A. Swing @16/…

Friday 25 May 2018 WOD 25.05.2018

WOD 25.05.2018

AMRAP 30′ – In team of 3
60 DB Snatch 15/25 Kg
60 Burpees B.J.
60 Cal. R/B/S…

Thursday 24 May 2018 WOD 24.05.2018

🍖🍻 Direi che siamo pronti per la presentazione di THE GARAGE e la grigliata post presentazione di…

Wednesday 23 May 2018 WOD 23.05.2018

WOD 23.05.2018

AMRAP 16′

20 Pull Ups
20 Pistols
20 A. Swing 24/32 Kg

#crossfit7484 #c…

Tuesday 22 May 2018 WOD 22.05.2018

WOD 22.05.2018

A) SUMO DEADLIFT
6 Heavy Reps TNG

B) METCON
FOR TIME
30-25-20-15
Push Up…

Monday 21 May 2018 WOD 21.05.2018

WOD 21.05.2018

AMRAP 18′

3 Wall Climb
9 TTB
15 Med. Ball Clean

#crossfit7484 #crossfit…

Thursday 17 May 2018 WOD 17.05.2018

WOD 17.05.2018

A) BB COMPLEX
– Cluster
– Thruster
– Cluster
– Push Jerk

B) METCON
20-1…

Wednesday 16 May 2018 WOD 16.05.2018

WOD 16.05.2018

AMRAP 30′ – In team of 2

30 Wall Ball
30 Box Jump Over
30 Slam Ball

#cr…

Monday 14 May 2018 WOD 14.05.2018

WOD 14.05.2018

“MURPH”
1600 Mt Run
100 Pull Ups
200 Push Ups
300 Squat
1600 Mt Run

#cr…

Friday 11 May 2018 11.05.2018

WOD 11.05.2018

AMRAP 22′ – Team of 2
800 Mt. Run
40 Wall Ball 6/9 Kg
30 KB Snatches 16/24 K…

Thursday 10 May 2018 WOD 10.05.2018

WOD 10.05.2018

A) BB COMPLEX
• 2 Deadlift
• 1 Squat Clean
• 2 Front Squat

B) METCON
5 …

Wednesday 9 May 2018 WOD 09.05.2018

WOD 09.05.2018

In 20′ – Start every 4′ – 5 Rounds

50 DU
10 Power Clean 50/70 Kg
5 Ring M….

Tuesday 8 May 2018 WOD 08.05.2018

WOD 08.05.2018

A) BB COMPLEX
– Snatch Balance
– 2 OHS

B) METCON
AMRAP 8′
8 OHS 35/50 Kg…

Monday 7 May 2018 WOD 07.05.2018

WOD 07.05.2018

FOR TIME
21-18-15-12-9-6-3
DB Snatch 15/25 Kg
TTB
Burpees O.T.D.

#crossf…

Friday 4 May 2018 WOD 04.05.2018

WOD 04.05.2018

In team of 2
Amrap 12′
20 slam ball 20/30 kg
20 box jumps
20 hspu

2′ res…

Thursday 3 May 2018 WOD 03.05.2018

WOD 03.05.2018

A) BB COMPLEX – in 20′
– 2 Push Jerk
– 1 Split Jerk

B) METCON
AMRAP 8′
8…

Wednesday 2 May 2018 WOD 02.05.2018

WOD 02.05.2018

100 DU
21 Power Clean 50/70 kg
21 pull ups
100 DU
15 Power Clean 60/80 kg

Friday 27 April 2018 WOD 27.04.2018

WOD 27.04.2018

AMRAP 20′ – TEAM OF 2
18 Burpees BJ
20 SDHP 24/32 Kg
22 TTB
24 A.Swing 24/3…

Thursday 26 April 2018 WOD 26.04.2018

WOD 26.04.2018

5 ROUNDS – START EVERY 5′
400 mt Run
12 DB Snatches 20/30 Kg
6 Ring MU

#c…

Monday 23 April 2018 23.04.2018

WOD 23.04.2018
“HABANERO”

10 ROUNDS – 1′ ON / 1′ OFF
8 Deadlift
6 Hang power Clean
4 Front…

Friday 20 April 2018 WOD 20.04.2018

WOD 20.04.2018
4′ Max. Cal.
4′ Max. BBJO
4′ Max. DB Clean & Jerk 15/25 Kg

2′ REST

2′ Max…

Thursday 19 April 2018 WOD 19.04.2018

WOD 19.04.2018

A) FARMER’s CARRY

B) BENCH PRESS – 5 R.M.

KB CLASS – dalle 19.00 alle 20…

Wednesday 18 April 2018 WOD 18.04.2018

WOD 18.04.2018

E2MOM – 20′

8 HSPU
6 Deadlift
4 Power Clean

60/80 Kg

#crossfit7484 #…

Friday 13 April 2018 WOD 13.04.2018

WOD 13.04.2018

FOR TIME
100 DU
40 A.Swing 16/24 Kg
40 Walking Lunges 16/24 Kg
40 TTB
40 B…

Thursday 12 April 2018 WOD 12.04.2018

WOD 12.04.2018

A) DEADLIFT
In 15′ – 1 RM

B) METCON
10/1 Deadlift 70/100 Kg
10 Burpees af…

Wednesday 11 April 2018 11.04.2018

WOD 11.04.2018
3 ROUNDS – 2′ REST BTW
AMRAP 6′

3 HSPU
5 C2B
7 Hang P. Snatches 35/50kg

Tuesday 10 April 2018 WOD 10.04.2018

WOD 10.04.2018

A) STRENGTH
In 20′ – From the rack
1 RM of Thrusters

B) METCON
FRAN
2…

Monday 9 April 2018 WOD 09.04.2018

WOD 09.04.2018

4 ROUNDS OF
1′ Max. Cal. Row
1′ Max. Slam Ball 15/25 Kg
1′ Max. DB Push Pres…

Thursday 5 April 2018 WOD 05.04.2018

🖤🙏🏼🖤

WOD 05.04.2018

E3MOM – 18′ – 6 ROUNDS

15 Box Jump
10 Hang power Clean 50/70 Kg
5 …

Wednesday 4 April 2018 WOD 04.04.2018

WOD 04.04.2018

A) EMOM 10′
3 Power Snatch

REST 5′

B) EMOM 10′
3 Squat Snatch

Increa…

Tuesday 3 April 2018 WOD 03.04.2018

WOD 03.04.2018

27-21-15-9-15-21-27 of
TTB
Wall Ball
Every 2′ – 5 Burpees

#crossfit7484 …

Wednesday 28 March 2018 WOD 28.03.2018

WOD 28.03.2018

10 R.F.T. – In team of 2
12 Slam Ball 20/30 Kg
14 HSPU
16 Box Jump Over

Tuesday 27 March 2018 WOD 27.03.2018

WOD 27.03.2018

A) BB COMPLEX
• Power Clean
• Hang Power Clean
• Push Jerk

B) METCON
In …

Monday 26 March 2018 WOD 26.03.2018

🔥🌏MONDAY OPEN 🌏🔥

WOD 26.03.2018

OPEN 18.5
11.6/12.5
7-min. AMRAP
3-6-9-12-15-18-21-etc. …

Friday 23 March 2018 WOD 23.03.2018

WOD 23.03.2018

TEAM OF 2 – AMRAP 24′
60 DU
60 A. Swing 24/32 Kg
30 Burpees
30 C2B

#cros…

Thursday 22 March 2018 WOD 22.03.2018

WOD 22.03.2018

A) BACK SQUAT
3 Heavy Reps – 3″ pause in bottom position

B) PRESS
Heavy 2 …

Wednesday 21 March 2018 WOD 21.03.2018

WOD 21.03.2018

2 R.F.T.
40 DB Clean & jerk 15/25 Kg
30 TTB
20 Burpees Box Jump

#crossfit…

Tuesday 20 March 2018 WOD 20.03.2018

WOD 20.03.2018

A) POWER SNATCH
Heavy Triple

B) METCON
5 R.F.T.
14 Wall Ball
7 Power Sn…

Monday 19 March 2018 WOD 19.03.2018

🔥🌏MONDAY OPEN 🌏🔥

WOD 19.03.2018

OPEN 18.4
Diane
21-15-9 reps of:
Deadlifts, 225 / 155 lb…

Friday 16 March 2018 WOD 16.03.2018

WOD 16.03.2018

“MARY”
AMRAP 20′

5 HSPU
10 Pistol
15 Pull Ups

#crossfit7484 #crossfit…

Thursday 15 March 2018 WOD 15.03.2018

WOD 15.03.2018

A) CLEAN & JERK
Heavy single

B) METCON
EMOM 8′
6 Heavy Front Squat
Sta…

Wednesday 14 March 2018 14.03.2018

WOD 14.03.2018

30″ ON 30″ OFF for 24′

• Max. Wall Climb
• Max. Power Clean 40/60 Kg
• Max…

Friday 9 March 2018 WOD 09.03.2018

WOD 09.03.2018

From 00:00 to 10:00
40 DB Snatches 20/30 Kg
30 HSPU
20 Muscle Ups

From 10…

Thursday 8 March 2018 WOD 08.03.2018

WOD 08.03.2018

A) DEADLIFT
4 Heavy Reps of the day

B) METCON
AMRAP 10′
10 Deadlift 60/80…

Tuesday 6 March 2018 WOD 06.03.2018

WOD 06.03.2018

A) STRENGTH
In 20′
4 Heavy Reps of Push Press

B) METCON
3 ROUNDS FOR TIME…

Monday 5 March 2018 WOD 05.03.2018

🔥🌏 MONDAY OPEN 🌏🔥

WOD 05.03.2018

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Du…

Friday 2 March 2018 WOD 02.03.2018

⚡️🖤FRIDAY 🖤⚡️

WOD 02.03.2018

” HAVANA ”
AMRAP 25′

150 DU
50 Push Ups
15 Power Clean …

Thursday 1 March 2018 01.03.2018

WOD 01.03.2018

A) SNATCH BALANCE
10′ – Heavy single of the day
A2) OHS
10′ – Heavy 5 reps o…

Wednesday 28 February 2018 WOD 28.02.2018

WOD 28.02.2018

10 ROUNDS FOR TIME

10 Wall Ball
10 Deadlift 45/70 Kg
10 C2B

#crossfit74…

Monday 26 February 2018 WOD 26.02.2018

WOD 26.02.2018

18.1
AMRAP 20′
8 TTB
10 DB Clean & Jerk
12/14 Cal Row

#crossfit7484 #cr…

Friday 23 February 2018 WOD 23.02.2018

⚡️🖤COMUNICAZIONE DI SERVIZIO🖤⚡️

Dalle ore 12:15 box aperto regolarmente.

WOD 23.02.2018

Thursday 22 February 2018 WOD 22.02.2018

WOD 22.02.2018

A) MUSCLE SNATCH
10′-3 Heavy Reps

B) HANG POWER SNATCH
10′-3 Heavy Reps

Wednesday 21 February 2018 WOD 21.02.2018

WOD 21.02.2018

5 ROUNDS FOR TIME

15 Thrusters 30/42,5 Kg
15 TTB

#crossfit7484 #crossfit…

Tuesday 20 February 2018 WOD 20.02.2018

WOD 20.02.2018

A) POWER CLEAN
5 R.M. of power Clean TNG

B) FOR TIME
30 Power Clean 60/80 Kg

Monday 19 February 2018 WOD 19.02.2018

WOD 19.02.2018

“ANGIE”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squat

#crossfit7484 …

Thursday 15 February 2018 WOD 15.02.2018

WOD 15.02.2018

BB COMPLEX – For load
From @karawebb1

• 2 Power Clean
• 3 SquatClean
• 4…

Wednesday 14 February 2018 WOD 14.02.2018

WOD 14.02.2018

EMOM 25′
– 12/15 Cal. Row
– 1 Round Cindy
– 15 Box Jump Over
– 15 A. Swing …

Tuesday 13 February 2018 WOD 13.02.2018

WOD 13.02.2018

A) PAUSE FRONT SQUAT
3″ pause in bottom position
3-3-3-3-3

B) AMRAP 10′
3…

Monday 12 February 2018 WOD 12.02.2018

WOD 12.02.2018
4 ROUNDS FOR TIME

20 Med. Ball Clean
20 Burpees
20 Pull Ups

ADV 5 ROUNDS

Friday 9 February 2018 WOD 09.02.2018

WOD 09.02.2018

FOR TIME – In team of 2
3000 Mt Row
100 Push Ups H/R
100 DB Snatches 15/25 …

Thursday 8 February 2018 WOD 08.02.2018

WOD 08.02.2018

A) In 20′ – 3 R.M. of
Hang Power Clean

B) AMRAP 10′
4 Burpees L.J.
5 Han…

Wednesday 7 February 2018 WOD 07.02.2018

WOD 07.02.2018

AMRAP 21′ – In team of 2
20 KB SDHP 24/32Kg
20 HSPU
20 TTB
100 DU

Tuesday 6 February 2018 WOD 06.02.2018

WOD 06.02.2018

A) EMOM 10′
• 1 Power Snatch
(Increasing load during the course of 10 sets)

Friday 2 February 2018 WOD 02.02.2018

WOD 03.02.2018

3′ Max. Cal. Row/Bike
3′ Max. DB power Clean 2×15/25 Kg
3′ Max. Plate OH Lung…

Thursday 1 February 2018 WOD 01.02.2018

WOD 01.02.2018

A) 1 R.M. of Split Jerk from the rack

B) METCON
21-15-9 of
STOH 50/70 Kg

Wednesday 31 January 2018 WOD 31.01.2018

WOD 31.01.2018
FOR TIME – In team of 2

200 D.U.
100 Slam Ball 15/25 Kg
80 Wall Ball
60 Bur…

Tuesday 30 January 2018 WOD 30.01.2018

WOD 30.01.2018

A) EMOM 10′
• 1 Power Clean
(Increasing load during the course of 10 sets)

Monday 29 January 2018 WOD 29.01.2018

WOD 29.01.2018

E.M.O.M. 25′
• 50 D.U.
• 14 DB. Snatches 15/25 Kg
• 15 Burpees
• 16 Wall Ba…

Monday 22 January 2018 WOD 22.01.2018

WOD 22.01.2018

⚡️🖤 Per questa settimana i wod non verranno pubblicati, avete presente la frase…

Friday 19 January 2018 WOD 19.01.2018

WOD 19.01.2018

DOUBLE 18.0 – In team of 2

Atl. A
21-15-9
Alt. DB Snatches
Burpees over D…

Tuesday 16 January 2018 WOD 16.01.2018

WOD 16.01.2018

A) STRENGTH
In 25′ – 3 Heavy Reps T&Go of Deadlift

B) METCON
“DIANE”
21-1…

Monday 15 January 2018 WOD 15.01.2018

WOD 15.01.2018

FOR TIME
50 D.U.
25 Thrusters 30/43 Kg
25 Burpees L.J.

40 D.U.
20 Thrust…

Friday 12 January 2018 WOD 12.01.2018

WOD 12.01.2018

EMOM 20′

• 5 Wall Climb
• 10 A. Swing 24/32
• 5 Ring M.U.
• 10 Burpees

Thursday 11 January 2018 WOD 11.01.2018

WOD 11.01.2018

A) BB COMPLEX
• Squat Clean
• Front Squat
• Squat Clean
• Front Squat
• …

Wednesday 10 January 2018 WOD 10.01.2018

WOD 10.01.2018

EMOM 24′
• 12 Box Jump
• 12 TTB
• 12 Hang Power Clean 40/60
• 12 HSPU

Tuesday 9 January 2018 WOD 09.01.2018

WOD 09.01.2018

A) HANG SQUAT SNTACH
Below + Above knee 2+1

B) METCON
9-15-21
Burpees bar…

Monday 8 January 2018 WOD 08.01.2017

WOD 08.01.2017

From Modena Winter Challange

FOR TIME – Team of 2

200 D.U.
80 Power Clea…

Friday 5 January 2018 WOD 05.01.2018

WOD 05.01.2018
AMRAP 21′ – Team of 2

20 Cal. W – 30 Cal. M Bike/Row
2 Rope Climb
20 Clean &…

Thursday 4 January 2018 WOD 04.01.2018

WOD 04.01.2018

A) FRONT SQUAT
In 20′ – For Max.load
3-3-3-3-3

B) METCON
5 R.F.T.
20 B…

Wednesday 3 January 2018 WOD 03.01.2018

WOD 03.01.2018

FOR TIME
100 D.U.
50 DB Snatches 15/25 Kg
50 Wall Ball
80 D.U.
40 DB Snatc…

Friday 29 December 2017 WOD 29.12.2017

WOD 29.12.2017
AMRAP 18′ – in team of 2

18 Deadlift
12 Hang power Clean
6 Ring Muscle Ups

Thursday 28 December 2017 WOD 28.12.2017

WOD 28.12.2017

A) BB COMPLEX
In 20′ – For load
• 1 Power Clean
• 4 Push Press

B) AMRAP 1…

Wednesday 27 December 2017 WOD 27.12.2017

WOD 27.12.2017

5 ROUNDS

1′ Max. A. Swing 16/24 Kg
1′ Max. Cal. Row/Bike
1′ Max. Burpees

Friday 22 December 2017 WOD 22.12.2017

WOD 22.12.2017

FOR TIME – IN TEAM OF 2

150 Power Snatches 35/50 Kg
EMOM
10 Burpees L.J.

Thursday 21 December 2017 WOD 21.12.2017

WOD 21.12.2017
A) In 20′ 1 RM of Push Jerk

B) METCON
25-20-15-10-5 Of
Push Jerk
Deadlift

Tuesday 19 December 2017 WOD 19.12.2017

WOD 19.12.2017

A) POWER CLEAN
In 20′ – Heavy single

B) METCON
AMRAP 12′
7 Power Clean 40…

Monday 18 December 2017 WOD 18.12.2017

Buongiorno ragazzi
Oggi il post del WOD è dedicato a qualcosa di molto importante, vi chiedo cor…

Friday 15 December 2017 WOD 15.12.2017

WOD 15.12.2017

AMRAP 21′ – In team of 2
20 Slam Ball 15/25 Kg
20 Box Jump
20 Hang Power Cle…

Thursday 14 December 2017 14.12.2017

WOD 14.12.2017

E2MOM – 30′
• 8/12 Weighted Strict Pull Ups
• 8/12 Weighted Strict Ring Dip

Monday 11 December 2017 WOD 11.12.2017

WOD 11.12.2017

FOR TIME
50 Burpees Pull Ups

REST 5′

FOR TIME
50 Burpees Box Jump

Thursday 7 December 2017 WOD 07.12.2017

07.12.2017

A) STRENGTH
In 20′ 4 R.M. of Deadlift

B) METCON
30-20-10 Push Ups H/R
15-10-…

Tuesday 5 December 2017 WOD 05.12.2017

WOD 05.12.2017

A) BB COMPLEX – For load
• Cluster
• Thruster
• 2 Push Jerk

B) METCON
3…

Monday 4 December 2017 WOD 04.12.2017

WOD 04.12.2017

EMOM 24′
• 10 Hang Power Clean 40/60 Kg
• 50 D.U.
• 1 Round Cindy
• REST

Friday 1 December 2017 WOD 01.12.2017

WOD 01.12.2017

FOR TIME – In team of 2

100 Burpees
100 Slam ball 20/30 Kg
100 Cal. Bike/R…

Thursday 30 November 2017 WOD 30.11.2017

WOD 30.11.2017

A) E2MOM 20′
10 Sets – increasing load
4 Power Snatches TNG

B) FOR TIME

Wednesday 29 November 2017 WOD 29.11.2017

WOD 29.11.2017

10′ – Ascending ladder
2-2 / 4-4 / 6-6 / 8-8… of
TTB
Goblet Squat 24/32 Kg…

Tuesday 28 November 2017 WOD 28.11.2017

WOD 28.11.2017

A) CLEAN & JERK
In 25′ Heavy single of
Clean & Jerk

B) “GRACE”
30 Clean …

Monday 27 November 2017 WOD 27.11.2017

WOD 27.11.2017

In a 2′ window

40 D.U.
10 Pull Ups
Max. Reps Alt. DB Snatches 20/30 Kg

Thursday 23 November 2017 WOD 23.11.2017

WOD 23.11.2017

A) In 25′ – 5 R.M. of Thrusters

B) “ANNIE”
For time
50-40-30-20-10
Double…

Wednesday 22 November 2017 WOD 22.11.2017

WOD 22.11.2017

AMRAP 22′ – In team of 2

6 Burpees Box Jump
9 TTB
12 Deadlift 70/90 Kg

Tuesday 21 November 2017 WOD 21.11.2017

🔥ADVERSITY IS OPPORTUNITY, ENJOY THE RIDE🔥

WOD 21.11.2017

A) BB COMPLEX
• Squat Snatch
•…

Monday 20 November 2017 WOD 20.11.2017

WOD 20.11.2017

2 ROUNDS FOR TIME

40 Slam Ball 20/30 Kg
40 Pull Ups
40 HSPU

Friday 17 November 2017 WOD 17.11.2017

WOD 17.11.2017

5 ROUNDS
20 DB Snatch 15/25 Kg
1 Rope Legless
20 DB OH Lunges 15/25 Kg
1 R…

Tuesday 14 November 2017 WOD 14.11.2017

WOD 14.11.2017

A) BB COMPLEX
• 2 Push Press
• 2 Push Jerk

B) METCON
AMRAP 8′-In team of …

Monday 13 November 2017 WOD 13.11.2017

WOD 13.11.2017

FOR TIME
21-18-15-12-9-6-3
42-36-30-24-18-12-6
Power Clean 40/60 Kg
Wall Ball

Friday 10 November 2017 WOD 10.11.2017

WOD 10.11.2017

In team of 2 – Double 17.5

20 ROUNDS OF

9 Thrusters 30 Kg
35 D.U.

Wednesday 8 November 2017 WOD 08.11.2017

WOD 08.11.2017

EMOM 25′
• 30″ Bike/Row Max. effort
• 6 Bar M.U.
• 12 Hang Power Clean 30/50…

Tuesday 7 November 2017 WOD 07.11.2017

WOD 07.11.2017

A) STRENGTH
FRONT SQUAT
In 25′
8-6-4-2-4-6-8

B) METCON
AMRAP 8′
10 A. S…

Monday 6 November 2017 WOD 06.11.2017

WOD 06.11.2017

70 DU
60 Wall Ball
50 Pull Ups
40 Pistols
30 Burpees plate
20 Plate OH Lun…

Friday 3 November 2017 WOD 03.11.2017

WOD 03.11.2017

FOR TIME – In team of 2

20-15-10-15-20 of

DB Thrusters @15/25 Kg
HSPU
D…

Thursday 2 November 2017 WOD 02.11.2017

WOD 02.11.2017

A) 15′ – Farmer’s walk: 20 Mt. for Max. load

B) 15′ – Bench Press: Heavy tri…

Tuesday 31 October 2017 WOD 31.10.2017

WOD 31.10.2017

A) BB COMPLEX
– 2 Squat Clean
– 2 Hang Squat Clean
– 2 Front Squat

B) MET…

Monday 30 October 2017 WOD 30.10.2017

WOD 30.10.2017

10 Squat snatch 50/70 Kg
20 Wall ball
20 Power snatch 40/60 Kg
30 Wall ball

Friday 27 October 2017 WOD 27.10.2017

WOD 27.10.2017

FOR TIME – In team of 2
5 ROUNDS
10 Bar MU
20 Squat Clean 40/60 Kg
40 Box Jump

Thursday 26 October 2017 WOD 26.10.2017

WOD 26.10.2017

With a running clock

From 00:00 to 07:00
2 Heavy Reps of Snatch Balance

Wednesday 25 October 2017 WOD 25.10.2017

WOD 25.10.2017

10 ROUNDS FOR TIME

10 HSPU
10 DB Snatches 15/25 Kg
10 Pull Ups

Tuesday 24 October 2017 WOD 24.10.2017

WOD 24.10.2017

A) PUSH JERK
3-3-2-2-1-1

B) FOR TIME
27-21-15-9 Push Jerk 35/50 Kg
54-42-…

Monday 23 October 2017 WOD 23.10.2017

WOD 23.10.2017

AMRAP 20′

20 DU
15 Hang Power Clean 35/50 Kg
10 Burpees L.J.

Friday 20 October 2017 WOD 20.10.2017

WOD 20.10.2017

FOR TIME – IN TEAM OF 2

100 Wall ball
20 Burpees pull ups
80 Wall ball
20…

Thursday 19 October 2017 WOD 19.10.2017

WOD 19.10.2017

E3MOM – 30′
* 10 Squat Clean 35/50 Kg
* 9 Squat Clean 40/60 Kg
* 8 Squat Cle…

Tuesday 17 October 2017 WOD 17.10.2017

WOD 17.10.2017

A) POWER SNATCH
In 20′: 3-3-2-2-1-1

B) METCON
10-1
Power Snatches @35/50 …

Monday 16 October 2017 WOD 16.10.2017

WOD 16.10.2017

EMOM 20′
* 8 Hang Power Clean
* 12 Deadlift
* 8 STOH
* 12 Deadlift

@5…

Friday 13 October 2017 WOD 13.10.2017

WOD 13.10.207
FOR TIME – In team of 2

100/150 Cal bike/row

5 ROUNDS
20 Double DB Clean @1…

Thursday 12 October 2017 WOD 12.10.2017

WOD 12.10.2017

A) 20′ : 3 R.M. of Thrusters

B) EMOM 10′
5 Reps of Push Press

Increasing…

Wednesday 11 October 2017 WOD 11.10.2017

WOD 11.10.2017

2 ROUNDS FOR TIME

50 DB Snatches 15/25 Kg
50 Wall Ball
50 Burpees

Tuesday 10 October 2017 WOD 10.10.2017

WOD 10.10.2017

A) STRENGTH
In 20′ : 3 R.M. of Sumo Deadlift

B) METCON
27-21-15-9 of SDHP …

Monday 9 October 2017 WOD 09.10.2017

WOD 09.10.2017

AMRAP 16′ – Ascending ladder
2-2-2/4-4-4/6-6-6/8-8-8…

HSPU
C2B
Thruster…

Thursday 5 October 2017 WOD 05.10.2017

WOD 05.09.2017

A) 20′ : 1 R.M. of Bench Press

B) 20′ : 1 R.M. of Press

Wednesday 4 October 2017 WOD 04.10.2017

WOD 04.10.2017

🔥The Amsterdam Throwdown 🔥

Workout 17.3

For time
With a running clock fo…

Monday 2 October 2017 WOD 02.10.2017

WOD 02.10.2017

40 Back squat
20 Burpees
20 C2B
30 Front squat
20 Burpees
20 C2B
20 OHS

Friday 29 September 2017 WOD 29.09.2017

WOD 29.09.2017

FOR TIME – In team of 2

40 DB Thrusters
20 Bar M.U.
40 DB Burpees
20 Bar…

Wednesday 27 September 2017 WOD 27.09.2017

WOD 27.09.2017

FOR TIME
27 Deadlift 70/100 Kg
27 HSPU
54 D.U.
21 Deadlift 70/100 Kg
21 HS…

Tuesday 26 September 2017 WOD 26.09.2017

WOD 26.09.2017

A) E2MOM 16′
• 2 Squat Clean
• 3 Front Squat
• 4 Alterned Lunges

B) METCO…

Monday 25 September 2017 WOD 25.09.2017

WOD 25.09.2017

30 Power Clean 40/60 Kg
30 Burpees L.J.

REST 3′

20 Power Clean 40/60 Kg

Thursday 21 September 2017 WOD 21.09.2017

WOD 21.09.2017

BB Complex – In 30′ – 7 Sets – For load

•2 Deadlift
•1 Power Clean
•2 Dea…

Wednesday 20 September 2017 WOD 20.09.2017

WOD 20.09.2017

AMRAP 5′
10 Cal. Bike/Row
10 TTB

REST 1′

AMRAP 5′
10 R. Swing 24/32 Kg…

Monday 18 September 2017 WOD 16.09.2017

WOD 18.09.2017

7 ROUNDS FOR TIME

7 Power Snatches 40/60 Kg
7 Burpees L.J. – H/R
7 C2B

Friday 15 September 2017 WOD 15.09.2017

WOD 15.09.2017

In team of 2 – AMRAP 20′

12 Double-DB OH Lunges 15/25 Kg (6 E.)
8 Wall Clim…

Thursday 14 September 2017 14.09.2017

WOD 14.09.2017

A) STRENGTH
In 20′ find 1 R.M. of Thruster

B) METCON
“FRAN”

Wednesday 13 September 2017 WOD 13.09.2017

WOD 13.09.2017

3′ amrap Cal row/bike
3′ amrap burpees Box Jump
3′ amrap push Press 25/40 kg…

Tuesday 12 September 2017 WOD 12.09.2017

WOD 12.09.2017

A) STRENGTH
In 20′ 1 R.M. of Squat Clean

B) METCON
21-15-9
Squat Clean 40…

Monday 11 September 2017 WOD 11.09.2017

WOD 11.09.2017

10 ROUNDS FOR TIME

14 DB Snatches 20/30Kg
6 Mt. HSW

*Scaling option on b…

Friday 8 September 2017 WOD 08.09.2017

WOD 08.09.2017

For Time – In team of 2

60 Wall Ball
10 Hang Power Clean 65/90 Kg
50 Wall …

Thursday 7 September 2017 WOD 07.09.2017

WOD 07.09.2017

A) STRENGTH
In 20′ : 5 R.M. of Back Squat

B) METCON
E.M.O.M. 10′
10 Burp…

Wednesday 6 September 2017 WOD 06.09.2017

WOD 06.09.2017

3 ROUNDS FOR TIME
30 Pull Ups
30 Box Jumps
30 A. Swing 16/24 Kg

REST 2′ BTW

Monday 4 September 2017 WOD 04.09.2017

WOD 04.09.2017

5 ROUNDS FOR TIME
1 Round DT
80 D.U.

Friday 1 September 2017 WOD 01.09.2017

WOD 01.09.2017

FOR TIME
21-15-9 of
Ring Dip
DB OH Lunges

REST 5′

21-15-9 of
HSPU
DB…

Wednesday 30 August 2017 WOD 30.08.2017

WOD 30.08.2017

EMOM 24′
• 30″ Row/Bike
• 5 Burpees Bar M.U.
• 30″ D.U.
• 15 Wall Ball

Tuesday 29 August 2017 WOD 29.09.2017

WOD 29.08.2017

A) BB COMPLEX (Redo) – For load
– Cluster
– Hang Cluster
– Thruster

B) ME…

Monday 28 August 2017 WOD 28.08.2017

WOD 28.08.2017

“THE CHIEF”
3′ AMRAP
3 Power Clean 40/60 Kg
6 Push Ups
9 Squat

5 ROUNDS …

Friday 25 August 2017 WOD 25.08.2017

WOD 25.08.2017

FOR TIME – Team of 2
400 run
40 Deadlift 80/100 Kg
20 Bar M.U.
400 D.U.
20…

Thursday 24 August 2017 WOD 24.08.2017

WOD 24.08.2017

A) STRENGTH
E2MOM 16′
– 8 Front squat 75% 1 RM (4 set)
– 4 front squat 85% 1…

Wednesday 23 August 2017 WOD 23.08.2017

WOD 23.08.2017

EMOM 9′
•8 DB thrusters 15/25 kg
•16 Burpees
•32 DU

3′ REST

EMOM 9′
•…

Tuesday 22 August 2017 WOD 22.08.2017

WOD 22.08.2017

METCON – FOR TIME

21 Power Clean
42 HSPU
18 Power Clean
36 HSPU
15 Power…

Monday 21 August 2017 WOD 21.08.2017

WOD 21.08.2017

FOR TIME

5 Power Snatches 40/60 Kg
5 C2B
5 Wall Ball
10 Power Snatches 40…

Friday 11 August 2017 WOD 11.08.2017

WOD 11.08.2017

IN TEAM OF 2 – FOR TIME

30 Burpees Ring/Bar M.U.
60 Burpees B.J. over
30 B…

Thursday 10 August 2017 WOD 10.08.2017

WOD 10.08.2017

5 R.F.T.
10 Deadlift 90/120 Kg
10 C2B
10 Wall Ball

T.C.10′

REST …

Wednesday 9 August 2017 WOD 09.08.2017

WOD 09.08.2017

AMRAP 6′
10 Burpees
10 D-Ball Clean 20/30 Kg

REST 2′

AMRAP 6′
10 Burpe…

Tuesday 8 August 2017 WOD 08.08.2017

WOD 08.08.2017

FOR TIME
400 Mt. Run
30 Hang Power Clean
30 HSPU
400 Mt. Run
20 Hang Pow…

Friday 4 August 2017 WOD 04.08.2017

WOD 04.08.2017

AMRAP 18′ – In team of 2

6 Wall Climb ( 3 Each )
12 Slam Ball 15/25 Kg
14 …

Thursday 3 August 2017 WOD 03.08.2017

WOD 03.08.2017

3 ROUNDS – Start every 10′
75 D.U.
50 Air Squat
25 Clean & Jerk 35/50 Kg

Wednesday 2 August 2017 WOD 02.08.2017

WOD 02.08.2017

FOR TIME
21-18-15-12-9-6-3
DB OH LUNGES @15/25 Kg
Box Jumps over
HSPU

Tuesday 1 August 2017 WOD 01.08.2017

WOD 01.08.2017

A) STRENGTH
5-4-3-2-1 of Hang power Clean

B) 5 ROUNDS FOR TIME
12 Wall Bal…

Friday 28 July 2017 WOD 28.07.2017

WOD 28.07.2017

In 5′
150 D.U. > AMRAP Power Clean

REST 3′

In 5′
150 D.U. > AMRAP Power…

Wednesday 26 July 2017 WOD 26.07.2017

WOD 26.07.2017

EMOM 30′ – 10 ROUNDS
• 10 Burpees
• 5 Bar Muscle Ups
• 5 Mt. HSW

Tuesday 25 July 2017 WOD 25.07.2017

WOD 25.07.2017

A) From the rack
• Behind the neck Split Jerk ( Snatch Grip)
• Snatch Balance…

Monday 24 July 2017 WOD 24.07.2017

WOD 24.07.2017

5 ROUNDS FOR TIME
10 Deadlift @80/100 Kg
20 Pistols

REST 5′

5 ROUNDS FO…

Friday 21 July 2017 WOD 20.07.2017

WOD 21.07.2017

AMRAP 21′

3 Ring Muscle Ups
6 Hang power Clean 60/80 Kg
9 Burpees L.J.
12…

Wednesday 19 July 2017 WOD 19.07.2017

WOD 19.07.2017

FOR TIME – In team of 2

100 Cal. bike
100 Pull ups
100 DB snatches 15/25 k…

Tuesday 18 July 2017 WOD 18.07.2017

WOD 18.07.2017

A) Bench Press : 5-4-3-2-1
B) Farmer’s Carry : 50 mt. for max. load
C) 1600 …

Monday 17 July 2017 WOD 17.07.2017

Wod 17. 07. 2017

AMRAP 24′

• 3 deadlift + 2 power clean + 1 squat clean 60/80 kg (B. Comple…

Friday 14 July 2017 WOD 14.07.2017

WOD 14.07.2017

AMRAP 21′ – In team of 2 – I go, you go

M:15/20 Cal.B/R – W:10/15 Cal.B/R
1…

Thursday 13 July 2017 WOD 13.07.2017

WOD 13.07.2017

A) STRENGTH
In 20′
• 4 Push Press – 1 Push Jerk
• 3 Push Press – 2 Push Jer…

Wednesday 12 July 2017 WOD 12.07.2017

WOD 12.07.2017

In 21′ – Ascending Cindy
300 Mt Run
1 Rounds Cindy
300 Mt Run
2 Rounds Cind…

Tuesday 11 July 2017 WOD 11.07.2017

WOD 11.07.2017

A) STRENGTH
In 20′ find 7 R.M. of Deadlift

B) METCON
AMRAP 10′
10 Deadli…

Monday 10 July 2017 WOD 10.07.2017

WOD 10.07.2017

FOR TIME 21-15-9 of
Hang Power Clean 50/70 Kg
Pull Ups

REST 5′

FOR TIME…

Friday 7 July 2017 WOD 07.07.2017

WOD 07.07.2017

FOR TIME
400 Mt. Run
20 Power Clean 50/70 Kg
40 Box Jump
400 Mt. Run
15 Po…

Thursday 6 July 2017 WOD 06.07.2017

WOD 06.07.2017

EMOM 10′
ODD • 3 Power Snatches
EVEN • 3 Squat Snatches
TNG lift
WEIGHT: …

Wednesday 5 July 2017 WOD 05.07.2017

WOD 05.07.2017

IN TEAM OF 2 – For time

150 Wall Ball Shots
100 Cal. Row o AB
50 Man makers

Tuesday 4 July 2017 WOD 04.07.2017

WOD 04.07.2017

A) STRENGTH

• 1 Squat Clean + 5 Front Squat
• 2 Squat Clean + 4 Front Squat…

Monday 3 July 2017 WOD 03.07.2017

WOD 03.07.2017

FOR TIME
800 Mt. Run
40 Pull Ups
600 Mt. Run
30 C2B
400 Mt. Run
20 Bar Mu…

Friday 30 June 2017 WOD 30.06.2017

WOD 30.06.2017

EMOM 21′
• 5 Hang Squat Clean 50/70 Kg
5 Burpees Lateral Jump
• 30 D.U….

Thursday 29 June 2017 WOD 29.06.2017

WOD 29.06.2017

A) STRENGTH
• 3-3-3-3-3 of Shoulder Press
• In 15′ find 1 RM of Push Press

Wednesday 28 June 2017 WOD 28.06.2017

WOD 28.06.2017

5 ROUNDS FOR TIME

20 Box Jump
15 Slam Ball 15/25 Kg
10 HSPU

Monday 26 June 2017 WOD 26.06.2017

WOD 26.06.2017

FOR TIME
21-15-9
Thrusters 30/40 Kg
Pull Ups

15-12-9
Thrusters 40/50 …

Friday 23 June 2017 WOD 23.06.2017
Thursday 22 June 2017 WOD 22.06.2017

WOD 22.06.2017

KILL YOUR WEAKNESS

A) Pegboard
B) Ring Muscle Up
C) HSW
D) Triple Unders

Wednesday 21 June 2017 WOD 21.06.2017

WOD 21.06.2017

AMRAP 18′

10 DB Snatches 20/30 Kg
30 D.U.
10 HSPU
30 D.U.
10 Burpees Pul…

Tuesday 20 June 2017 WOD 20.06.2017

WOD 20.06.2017

A) BARBELL COMPLEX – in 20′ – for load – From L.M.T.C.
• 5 Hang power Clean

Monday 19 June 2017 WOD 19.06.2017

WOD 19.06.2017

5 ROUNDS FOR TIME
400 Mt. Run
12 Front Squat 50/70 Kg
6 STOH 50/70 Kg

Friday 16 June 2017 WOD 16.06.2017

WOD 16.06.2017

FOR TIME

100 DU
80 R. Swings 24/32 Kg
80 DU
60 DB Snatches 15/25 Kg
60 D…

Thursday 15 June 2017 WOD 15.06.2017

WOD 15.06.2017

A) SKILL
10′ – Split Jerk from the rack
2″ Pause in the bottom of the dip
2″…

Wednesday 14 June 2017 WOD 14.06.2017

WOD 14.06.2017

3 ROUNDS FOR TIME

IN TEAM OF 2

70 Cal. Row o 50 Bike
30 Hang power Snat…

Tuesday 13 June 2017 WOD 13.06.2017

WOD 13.06.2017

A) STRENGTH
Barbell complex – For load – In 20′

1 Cluster
2 Thrusters
3 F…

Monday 12 June 2017 WOD 12.06.2017

WOD 12.06.2017

A) AMRAP 16′
12 Wall Ball
9 Hang power Clean 35/50 Kg
12 Box Jump

B) FOR …

Friday 9 June 2017 WOD 09.06.2017

WOD 09.06.2017

AMRAP 21′ – IN TEAM OF 2
50 DU
10 DB Snatches 20/30 Kg
10 TTB
10 Box Jump

Thursday 8 June 2017 WOD 08.06.2017

WOD 08.06.2017

A) STRENGTH
In 20′ – From the rack
2 Push Press
2 Push Jerk

B) METCON
F…

Wednesday 7 June 2017 WOD 07.06.2017

WOD 07.06.2017

AMRAP 6′
15 Deadlift 40/60 Kg
5 Burpees Box Jump Over H/R

REST 1′

AMRAP…

Tuesday 6 June 2017 WOD 06.06.2017

WOD 06.06.2017

A) STRENGTH
In 20′ find 5 R.M. of Front Squat, start from the ground

B) MET…

Monday 5 June 2017 WOD 05.06.2017

WOD 05.06.2017

From 00:00 to 10:00
1600 Mt. Run

From 10:00 to 20:00
“Isabel”
30 Snatches…

Wednesday 31 May 2017 WOD 31.05.2017

WOD 31.05.2017

AMRAP 18′
10 A.Swing 24/32 Kg
10 C2B
10 Lunges 24/32 Kg

Tuesday 30 May 2017 WOD 30.05.2017

WOD 30.05.2017

A) STRENGTH
In 20′ find 1 R.M. of shoulder press

B) METCON
3 Rounds for ti…

Monday 29 May 2017 WOD 29.05.2017

WOD 29.05.2017

800 Mt. Run
60 Front Squat 30/42,5 Kg
600 Mt. Run
40 Burpees
400 Mt. Run

Thursday 25 May 2017 WOD 26.05.2017

WOD 26.05.2017

AMRAP 18′ – In team of 2
12 Pistols
12 Box Jumps
12 HSPU

Tuesday 23 May 2017 WOD 23.05.2017

WOD 23.05.2017

A) STRENGTH
Barbell complex – For load
• Cluster
• Thruster
• Hang cluster

Tuesday 23 May 2017 WOD 22.05.2017

WOD 22.05.2017

3 ROUNDS FOR TIME

800 Mt. Run
8 Ring M.U.
8 Mt. HSW

Friday 19 May 2017 WOD 19.05.2017

WOD 19.05.2017

FOR TIME – Team of 2

400 Mt. Run
60 Deadlift
400 Mt. Run
40 Burpees over …

Thursday 18 May 2017 WOD 18.05.2017

WOD 18.05.2017

A) STRENGTH
In 20′ find 1 R.M. of Squat Snatch

B) METCON
In 10′-Ascendent …

Wednesday 17 May 2017 WOD 17.05.2017

WOD 17.05.2017

FOR TIME
21-15-9-15-21

Burpees Box Jump
DB Snatches 15/25 Kg
Wall Ball

Tuesday 16 May 2017 WOD 16.05.2017

WOD 16.05.2017

A) STRENGTH
In 25′ heavy single of back squat

B) METCON
AMRAP 10′
10 Atal…

Monday 15 May 2017 WOD 15.05.2017

WOD 15.05.2017

FOR TIME
30 C&J 45/60 Kg
30 B.J.
60 Wall Ball
30 B.J.
30 C&J 45/60 Kg

Friday 12 May 2017 WOD 12.05.2017

WOD 12.05.2017

FOR TIME

21 Thrusters 35/50 Kg
21 Burpees L.J.
1 Legless Rope Climb
15 T…

Thursday 11 May 2017 WOD 11.05.2017

WOD 11.05.2017

HEAVY DAY
Heavy single of Clean & Jerk

Wednesday 10 May 2017 WOD 10.05.2017

WOD 10.05.2017

6 ROUNDS FOR TIME

30 DU
20 Wall Ball
10 Burpees Box Jump

Tuesday 9 May 2017 WOD 09.05.2017

WOD 09.05.2017

A) STRENGTH
In 20′ – Heavy single of Deadlift

B) METCON
4 R.F.T.
12 Dead…

Monday 8 May 2017 WOD 08.05.2017

WOD 08.05.2017

E3MOM 21′ ( 7 ROUNDS )

15 Hang Power Clean 35/50 Kg
15 C2B

Friday 5 May 2017 WOD 05.05.2017

WOD 05.05.2017

TEAM OF 2
With the running clock
From 00:00 to 08:00
4 ROUNDS
6 Wall Climb

Thursday 4 May 2017 WOD 04.05.2017

WOD 04.05.2017

HEAVY DAY

A) In 20′ find 3 R.M. of behind the neck Snatch Push Press

B) …

Wednesday 3 May 2017 WOD 03.05.2017

WOD 03.05.2017

AMRAP 20′

8 Hang power clean 60/80 Kg
12 Burpees
16 Wall Ball

Tuesday 2 May 2017 WOD 02.05.2017

WOD 02.05.2017

A) SKILL
In 15′ accumulate 50 Mt. of HSW

B) METCON
“FRAN”
21-15-9
Thru…

Friday 28 April 2017 WOD 28.04.2017

WOD 28/4/2017

IN TEAM OF 2 – i go/you go

5′ AMRAP, 1′ rest btw

A) Rope Climb
B) Box Ju…

Thursday 27 April 2017 WOD 27.04.2017

WOD 27/04/2017

A) STRENGTH
In 20′ find 2 RM of Split Jerk from the
rack

B) ME…

Wednesday 26 April 2017 WOD 26.04.2017

WOD 26.04.2017

AMRAP 18′

5 Power Snatches 35/50 Kg
10 Front rack lunges 35/50 Kg
50 DU

Monday 24 April 2017 WOD 24.04.2017

WOD 24.04.2017

6 ROUNDS – FOR TIME

12 TTB
12 SDHP 35/50 Kg
12 Burpees L.J.

#crossfit74…

Thursday 20 April 2017 WOD 20.04.2017

WOD 20.04.2017

A) STRENGTH
In 20′ – 4 R.M. of tempo Back Squat

B) METCON
AMRAP 8′
30 D….

Wednesday 19 April 2017 WOD 19.04.2017

WOD 19.04.2017

3′ Max. Cal. Row o Bike
3′ Max. DB Snatches 15/25 Kg
3′ Max. Pull Ups

2′ R…

Tuesday 18 April 2017 WOD 18.04.2017

WOD 18.04.2017

FOR TIME

50 D.U.
40 Box Jump
40 Power Clean 35/50 Kg
50 D.U.
30 Box Jump…

Saturday 13 April 2019 WOD 13.04.2017

WOD 13.04.2017

A) STRENGTH
In 20′ 6 RM of Sumo Deadlift

B) METCON
100 Burpees for time

Monday 10 April 2017 WOD 10.04.2017

WOD 10.04.2017

In 20′

50 Back Squat
20 Hang Power Clean
30 Front Squat
20 Burpees H/R ov…

Thursday 13 April 2017 WOD 06.04.2017

WOD 06.04.2017

EMOM 5′
4 Hang power Clean 70/100 Kg

REST 1′

EMOM 5′
6 Hang power Clean…

Wednesday 5 April 2017 WOD 05.04.2017

WOD 05.04.2017

FOR TIME
25 Box Jump
20 Squat Clean 60/80 Kg
15 Bar M.U.
20 Box Jump
15 Sq…

Tuesday 4 April 2017 04.04.2017

WOD 04.04.2017

HEAVY DAY

A) In 20′ – For load
40 Mt. Farmer Carry

B) In 20′ – 5 R.M. of…

Monday 3 April 2017 WOD 03.04.2017

WOD 03.04.2017

EMOM 21′

•1 round Cindy
•10 Thrusters 25/40 Kg
•15 R. Swings 24/32 Kg

Friday 31 March 2017 WOD 31.03.2017

WOD 31.03.2017
AMRAP 10′ – In team of 2
20 C2B
20 Box Jump
20 SDHP 24/32 Kg

REST 2′ and r…

Thursday 30 March 2017 WOD 30.03.2017

WOD 30.03.2017

A) STRENGTH
Barbell complex – In 25′ – For load
2 Power Snatch
2 O.H.S.

Wednesday 29 March 2017 WOD 29.03.2017

WOD 29.03.2017

EMOM 20′
• 30″ Row/Bike
• 10 Hang power Clean 40/60 Kg
• 30″ Burpees
• 5 Pu…

Tuesday 28 March 2017 WOD 28.03.2017

WOD 28.03.2017

A) STRENGTH
In 20′ find 5 R.M. of Deadlift

B) METCON
21-15-9
Deadlift 70…

Monday 27 March 2017 WOD 27.03.2017

WOD 27.03.2017

?17.5?
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

Friday 24 March 2017 WOD 24.03.2017

WOD 24.03.2017

FOR TIME – In team of 2

300 D.U.
200 O.H. Lunges 15/25 Kg
100 Burpees Pul…

Thursday 23 March 2017 WOD 23.03.2017

WOD 23.03.2017

A) STRENGTH
Find 5 R.M. of Push Jerk

B) METCON
FOR TIME
10/1 of
Push Jer…

Wednesday 22 March 2017 WOD 22.03.2017

WOD 22.03.2017

AMRAP 18′

21 Box Jump
15 DB Snatch 15/25 Kg
9 TTB

Tuesday 21 March 2017 WOD 21.03.2017

WOD 21.03.2017

A) STRENGTH
In 25′ find 5 R.M. of Front Squat

B) METCON
AMRAP 10′
20 R….

Monday 20 March 2017 WOD 20.03.2017

WOD 20.03.2017

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 2…

Friday 17 March 2017 WOD 17.03.2017

WOD 17.03.2017

IN TEAM OF 3
3 Rounds each
1′ Cal. Row/Bike
1′ D.U.
1′ Air Squat

3′ REST…

Thursday 16 March 2017 WOD 16.03.2017

WOD 16.03.2017

BEAR COMPLEX

5 Rounds For Load

Complete 7 Unbroken Sets of this Complex:

Wednesday 15 March 2017 WOD 15.03.2017

WOD 15.03.2017

AMRAP 20′ – In team of 2
One exercise each and rotate

– 10 Slam Ball 20/30 …

Tuesday 14 March 2017 WOD 14.03.2017

WOD 14.03.2017

A) STRENGTH
In 20′ find 1 R.M. of Cluster

B) METCON
EMOM 10′
• 5 Cluster …

Monday 13 March 2017 WOD 13.03.2017

WOD 13.03.2017

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squa…

Friday 10 March 2017 WOD 10.03.2017

WOD 10.03.2017

AMRAP 20′ – In team of 2

10 Power Clean 50/70 Kg
10 Wall Climb
2 Rope Clim…

Thursday 9 March 2017 WOD 09.03.2017

WOD 09.03.2017

A) STRENGTH

BARBELL COMPLEX – For load
• Power Snatch
• Hang Power Snatch

Wednesday 8 March 2017 WOD 08.03.2017

WOD 08.03.2017

FOR TIME

21-15-9-15-21
A. Swing 16/24 Kg
C2B
Pistols

Tuesday 7 March 2017 WOD 07.03.2017

WOD 07.03.2017

A) STRENGTH
3-3-2-2-1-1 of Push Press

B) METCON
AMRAP 10′ – Ascending lad…

Monday 6 March 2017 WOD 06.03.2017

WOD 06.03.2017
?17.2?

Complete as many rounds and reps as possible in 12 minutes of:

2 rou…

Thursday 2 March 2017 02.03.2017

WOD 02.03.2017

HEAVY DAY

A) 3-3-2-2-1-1 of Bench Press

B) 3-3-2-2-1-1 of Shoulder Press

Wednesday 1 March 2017 WOD 01.03.2017

WOD 01.03.2017

AMRAP 18′

5 Wall Climbs
10 TTB
15 A. Swings 24/32 Kg
20 Air squats

Monday 27 February 2017 WOD 27.02.2017

WOD 27.02.2017

?17.1?

10 DB Snatches
15 Burpees Box Jump Over
20 DB Snatches
15 Burpees…

Friday 24 February 2017 WOD 24.02.2017

WOD 24.02.2017

AMRAP 20′ – In team of 2
26 Deadlift 70/100 Kg
16 HSPU
6 Ring M.U.

Thursday 23 February 2017 23.02.2017

WOD 23.02.2017

A) STRENGTH

5-5-5-5-5 OF LUNGES FROM THE RACK

B) METCON

5 RFT…

Wednesday 22 February 2017 WOD 22.02.2017

WOD 22.02.2017

3 ROUNDS

1′ Cal. bike/row
1′ REST
1′ Push press 15/20 Kg
1′ REST
1′ Burp…

Tuesday 21 February 2017 WOD 21.02.2017

WOD 21.02.2017

A) STRENGTH
In 20′ 3-3-2-2-1-1 of Power Snatch

B) METCON
AMRAP 8′
20 D.U….

Monday 20 February 2017 WOD 20.02.2017

WOD 20.02.2017

3 ROUNDS FOR TIME
20 Hang Power Clean 25/40 Kg
20 Pull Ups
20 Thrusters 25/4…

Friday 17 February 2017 WOD 17.02.2017

WOD 17.02.2017
FOR TIME – In team of 2

100 Wall Ball Shots
100 Power Clean 40/60 Kg
100 Wal…

Thursday 16 February 2017 WOD 16.02.2017

WOD 16.02.2017

A) STRENGTH
In 20′ – Complex for load
* Snatch Balance
* Behind the neck Sna…

Wednesday 15 February 2017 WOD 15.02.2017

WOD 15.02.2017

4 ROUNDS – 1′ REST BTW
In 5′
20 Air Squat
10 Burpees L.J.
In the remaining …

Tuesday 14 February 2017 WOD 14.02.2017

?Quindi se qualcosa non vi riesce, provate e riprovate?

WOD 14.02.2017
?HEAVY DAY?

“Big Cl…

Friday 10 February 2017 WOD 10.02.2017

WOD 10.02.2017

FOR TIME-In team of 2

80 Wall Ball
20 Burpees
80 TTB
20 Burpees
80 Slam …

Thursday 9 February 2017 WOD 09.02.2017

WOD 09.02.2017

A) STRENGTH
3-3-3-3-3 of Deadlift

B) METCON
“DIANE”
21-15-9
Deadlift 70/…

Wednesday 8 February 2017 WOD 08.02.2017

WOD 08.02.2017

E.M.O.M. 25′

• 5/7 Wall Climb
• 30″ Med. Ball Sit Ups
• 3 Rope Climb
• 30…

Tuesday 7 February 2017 WOD 07.02.2017

WOD 07.02.2017

A) STRENGTH
In 25′-increasing load
3-3-2-2-1-1 of Thrusters

B) METCON
21-…

Monday 6 February 2017 WOD 06.02.2017

WOD 06.02.2017

FOR TIME

18 Power Clean 40/60 Kg
18 C2B
50 D.U.

15 Power Clean 40/60 Kg…

Friday 3 February 2017 WOD 03.02.2017

WOD 03.02.2017

5 ROUNDS

1′ Max. Cal. rower or assault
1′ DB Snatches 15/25 Kg
1′ Max. D.U…

Thursday 2 February 2017 WOD 02.02.2017

WOD 02.02.2017

HEAVY DAY

Work up to a heavy rep of Clean & Jerk

Wednesday 1 February 2017 WOD 01.02.2017

“MARY”
AMRAP 20′
5 HSPU
10 Pistols
15 Pull Ups

Tuesday 31 January 2017 31.01.2017

WOD 31.01.2017

A) STRENGTH

In 20′ – FOR LOAD – 40 Mt. Farmer’s carry

B) CORE WORK (From …

Monday 30 January 2017 WOD 30.01.2017

WOD 30.01.2017

EMOM 18′
6 ROUNDS

•15 Box Jump
•12 Burpees
•9 Thrusters 40/60 Kg

Thursday 26 January 2017 WOD 26.01.2017

WOD 26.01.2017

A) STRENGTH
2-2-2-2-2 of Back Squat

B) METCON
“ANNIE”
50-40-30-20-10
Dou…

Wednesday 25 January 2017 WOD 25.01.2017

WOD 25.01.2017

AMRAP 18′

21 A.Swing 16/24 Kg
15 HSPU
9 TTB

Tuesday 24 January 2017 WOD 24.01.2017

WOD 24.01.2017

A) STRENGTH
In 20′ find 2 R.M. of Push Jerk

B) METCON
AMRAP 4′
Burpees Pu…

Monday 23 January 2017 WOD 23.01.2017

WOD 23.01.2017

FOR TME
50-40-30-20-10

Med. Ball Clean 6/9 Kg
Push Press 25/40 Kg

Friday 20 January 2017 WOD 20.01.2017

WOD 20.01.2017

IN TEAM OF 2 – AMRAP 24′

20 Cal. Row o Bike
20 OH Lunges 15/25 Kg
20 A.Swi…

Thursday 19 January 2017 WOD 19.01.2017

WOD 19.01.2017

A) STRENGTH
3-3-3-3-3 Hang Power Clean

B) METCON
10-10
9-20
8-30
7-40

Wednesday 18 January 2017 WOD 18.01.2017

WOD 18.01.2017

FOR TIME

60 Box Jump
30 Pull Ups
40 Box Jump
20 C2B
20 Box Jump
10 Bar…

Tuesday 17 January 2017 WOD 17.01.2017

WOD 17.01.2017

STRENGTH / SKILL

1 Work up to a heavy rep of Squat Snatch

Monday 16 January 2017 WOD 16.01.2017

WOD 16.01.2017

4 ROUNDS FOR TIME

75 D.U.
50 Push Ups
25 Thrusters 15/20 Kg

Thursday 12 January 2017 WOD 12.01.2017

Wod 12.01.2017

A) STRENGTH

BARBELL COMPLEX – FOR LOAD – in 20′

– 1 Clean Pull

Wednesday 11 January 2017 WOD 11.01.2017

WOD 11.01.2017

AMRAP 7′
30 DU
20 Russian Swings 16/24 Kg

2’REST

AMRAP 7′
30 DU
15 G…

Tuesday 10 January 2017 WOD 10.01.2017

WOD 10.01.2017

A) STRENGTH
In 20′ find 3 R.M. of behind the neck Push Presses with Snatch gri…

Monday 9 January 2017 WOD 09.01.2017

WOD 09.01.2017

3 ROUNDS – START EVERY 8′

40 Wall Ball
20 Power Clean @50/70 Kg
5 Ring M.U.

Thursday 5 January 2017 WOD 05.01.2017

WOD 05.01.2017
HEAVY DAY

A) In 20′ find 1 R.M. of behind the neck Split Jerk

B) 50 Strict …

Thursday 1 January 1970 WOD 04.01.2017

WOD 04.01.2017

FOR TIME

50-40-30-20-10
Hang Power Snatches 25/40 Kg
Wall Ball shots

Tuesday 3 January 2017 WOD 03.01.2017

WOD 03.01.2017

A)STRENGTH
In 20′ 8-6-4-2-4-6-8 of Deadlift

B)METCON
A.M.R.A.P. 10′ – Asc…

Monday 2 January 2017 WOD 02.01.2017

WOD 02.01.2017

FOR TIME

-21 Squat Cleans 50/70 kg
50 D.U.
-21 HSPU
50 D.U.
-15 Squat C…

Friday 30 December 2016 WOD 30.12.2016

WOD 30.12.2016

IN TEAM OF 2

A) AMRAP 7′

300/400 mt Row
20 A.Swings 16/24 kg

Thursday 29 December 2016 WOD 29.12.2016

WOD 29.12.2016

A) STRENGTH
Push Jerk : In 20′ 4 sets of 5 reps

B) METCON
AMRAP 10′
10…

Wednesday 28 December 2016 WOD 28.12.2016

WOD 28.12.2016

FOR TIME
21-18-15-12-9-6-3 of:
– Pull Ups
– DB Snatches 15/25 Kg
– Pistols

Tuesday 27 December 2016 WOD 27.12.2016

WOD 27.12.2016

FOR TIME

300 D.U.
30 Clean & Jerk 50/70 Kg
200 D.U.
20 Clean & Jerk 60/80…

Thursday 22 December 2016 WOD 22.12.2016

WOD 22.12.2016

STRENGTH DAY

A) Bench Press
8-6-4-2-4-6-8

B) Press
8-6-4-2-4-6-8

Wednesday 21 December 2016 WOD 21.12.2016

WOD 21.12.2016

EMO3M – 18′

3 Power Snatches 40/60 Kg
2 Round Cindy
• 5 Pull Ups
• 10 …

Tuesday 20 December 2016 WOD 20.12.2016

WOD 20.12.2016

A) STRENGTH
In 25′ 8-6-4-2-4-6-8 of Front Squat

B METCON
AMRAP 10′
10 F…

Monday 19 December 2016 WOD 19.12.2016

WOD 19.12.2016

AMRAP 18′-Ascending ladder

H.S.P.U. – S.D.H.P. 16/24 Kg – D.U.
2-4-30
3-6-…

Friday 16 December 2016 WOD 16.12.2016

WOD 16.12.2016

TABATA THIS !!

– BURPEES
– CAL. AB.
– GHD SIT UPS
– BOX JUMPS
– ALTERNAT…

Thursday 15 December 2016 WOD 15.12.2016

WOD 15.12.2016

A)STRENGTH
In 20′ find 1 R.M. of O.H.S.
Schema lavoro 3-2-2-1-1-1

B)METCO…

Wednesday 14 December 2016 WOD 14.12.2016

WOD 14.12.2016

-10 giorni al WOD di vigilia ????

AMRAP 18′
10 Slam Ball 15/25 Kg
10 TTB

Tuesday 13 December 2016 WOD 13.12.2016

WOD 13.12.2016

A) STRENGTH – E.M.O.M. 10′
2 Power Clean TNG (HEAVY)

REST 5′

B) METCON -…

Monday 12 December 2016 WOD 12.12.2016

WOD 12.12.2016

5 R.F.T.

4 Bar MU
8 Wall Climb
12 Burpees Box Jump

Friday 9 December 2016 WOD 09.12.2016

WOD 09.12.2016

FOR TIME – In team of 2

200 D.U.
200 A.Swing 16/24 Kg
200 Wall Ball shots…

Wednesday 7 December 2016 WOD 07.12.2016

WOD 07.12.2016

AMRAP 18′

5 Power Snatches 35/50 Kg
10 TTB
20 D.U.

Tuesday 6 December 2016 WOD 06.12.2016

WOD 06.12.2016

In 40′ 5 Sets of:

3 Deadlift
2 Hang squat clean
1 Push Jerk

RX 50/70 K…

Monday 5 December 2016 WOD 05.12.2016

WOD 05.12.2016

5 R.F.T.
Assault/Rower: D 10-15 Cal. U 15-20 Cal.
20 Pull Ups
20 Burpees Pla…

Thursday 1 December 2016 WOD 01.12.2016

WOD 01.12.2016

A) STRENGTH
In 20′ find 1 R.M. of Clean & Jerk
Schema lavoro 3-2-2-1-1-1

B…

Wednesday 30 November 2016 WOD 30.11.2016

E.M.O.M. 24′

1′ 10 DB Snatches 20/30Kg
2′ 15 Burpees
3′ 10 C2B
4′ 15 Med. Ball sit ups

Tuesday 29 November 2016 29.11.2016

WOD 29.11.2016

HEAVY DAY

A) In 20′ find 1 R.M. of Bench Press
Schema lavoro: 3-2-2-1-…

Monday 28 November 2016 WOD 28.11.2016

WOD 28.11.2016

IN TEAM OF 3

6′ Max. Cal. Assault (rotate every 10/15 Cal.)
REST1′
6′ AMRA…

Thursday 24 November 2016 WOD 24.11.2016

WOD 24.11.2016

A) STRENGTH

In 20′ find 1 R.M. of O.H.S.
Schema lavora : 3-2-2-1-1-1

B) …

Wednesday 23 November 2016 WOD 23.11.2016

WOD 23.11.2016

10′ AMRAP
15 Deadlift 45/60 Kg
15 Burpees

REST 2′

10′ AMRAP
10 Slam …

Tuesday 22 November 2016 WOD 22.11.2016

WOD 22.11.2016

A) EMOM 10′ – Complex – Carico fisso – Heavy
• Squat Clean
• Hang Squat

B…

Monday 21 November 2016 WOD 21.11.2016

È lunedì, il box è più bello ed in più c’è “BARBARA” cosa fai non vieni a fartela?

WOD 21.11.2…

Friday 18 November 2016 WOD 18.11.2016

WOD 18.11.2016

FOR TIME – In team of 2

300 Double Under / 30 Power Cleans
250 DU / 25 PC

Wednesday 16 November 2016 WOD 16.11.2016

WOD 16.11.2016

1) AMRAP 7′

8 Pull ups
8 Burpees box jumps
16 Wall ball shots

Monday 14 November 2016 WOD 14.11.2016

WOD 14.11.2016

FOR TIME

3 ROUNDS FOR TIME

100 D.U.
75 A.Swing 16/24 Kg
50 Med. Ball Clean

Friday 11 November 2016 WOD 11.11.2016

WOD 11.11.2016
A.M.R.A.P. 20′ – In team of 2

5 Clean & Jerk 45/70 Kg
10 Push Ups H/O
15 Sit…

Friday 11 November 2016 WOD 10.11.2017

WOD 10.11.2016

A) STRENGTH
In 20′ find 2 R.M. of Sumo Deadlift

B) METCON
E.M.O.M. 12′
O…

Wednesday 9 November 2016 WOD 11.09.2016

WOD 09.11.2016

5 ROUNDS

1′ Max. Cal. Row
1′ Max. A. Swing 16/24 Kg
1′ Max. PULL Ups
1′ …

Tuesday 8 November 2016 08.11.2016

WOD 08.11.2016

A) STRENGTH
In 20′ find 2 R.M. of Hang Power Snatch

B) METCON
A.M.R.A.P….

Friday 4 November 2016 WOD 04.11.2016

WOD 04.11.2016

– NATE –
A.M.R.A.P. 20′
2 M.U.
4 H.S.P.U.
8 A.Swing 24/32Kg

Thursday 3 November 2016 WOD 03.11.2016

WOD 03.11.2016

A)STRENGTH
In 20′ find 2 R.M. of Push Press

B)METCON
A.M.R.A.P. 10′
10 P…

Wednesday 2 November 2016 WOD 02.11.2016

WOD 02.11.2016

5 ROUNDS FOR TIME

10 TTB
10 Power Clean 50/70 Kg
15 Burpees
15 Front Squ…

Friday 28 October 2016 WOD 28.10.2016

WOD 28.10.2016

FOR TIME – In team of 2

200 D.U.
80 B.J.
60 DB. Snatches 15/25Kg
80 HSPU

Thursday 27 October 2016 WOD 27.10.2016

WOD 27.10.2016

HEAVY DAY

A) In 20′ find 2 R.M. of Back Squat

B) In 20′ find 2 R.M. of P…

Wednesday 26 October 2016 WOD 26.10.2016

WOD 26.10.2016

FOR TIME

50 Wall Ball shots
40 Burpees C2B
40 Wall Ball shots
30 Burpees …

Monday 24 October 2016 WOD 24.10.2016

WOD 24.10.2016

6 ROUNDS OF

-1′ Max. Mt. Row
1′ REST
-1′ DB. Burpees
1′ REST
-1′ Max…

Friday 21 October 2016 WOD 21.10.2016

WOD 21.10.2016

A.M.R.A.P. 22′ – In team of 2 – I go you go

10 Deadlift 75/100 Kg
8 KB Fron…

Thursday 20 October 2016 WOD 20.10.2016

WOD 20.10.2016
HEAVY DAY

5-4-3-2-1 of Power Clean

Core work
A.M.R.A.P. 5′
Med. Ball sit ups

Wednesday 19 October 2016 WOD 19.10.2016

WOD 19.10.2016

A.M.R.A.P. 10′
10 T.T.B.
30 D.U.

REST 2′

A.M.R.A.P. 10
10 H.S.P.U.
30…

Tuesday 18 October 2016 WOD 18.10.2016

WOD 18.10.2016

A) STRENGTH
In 20′ find 2 R.M. of O.H.S.

B) METCON
A.M.R.A.P. 8′ – Ascend…

Friday 14 October 2016 WOD 14.10.2016

WOD 14.10.2016

A.M.R.A.P. 24′ – In team of 2

10 Hang Power Santches 40/60 Kg
20 SDHP 24/3…

Thursday 13 October 2016 WOD 13.10.2016

WOD 13.10.2016

A) STRENGTH
In 20′ find 6 R.M. of back rack lunges

B) METCON
A.M.R.A.P. …

Wednesday 12 October 2016 WOD 12.10.2016

WOD 12.10.2016

E.M.O.M. 18′

1′ – 3 Rope Climb
2′ – 30″ Handstand Hold
3′ – 5 Bar M.U.
4’…

Tuesday 11 October 2016 WOD 11.10.2016

WOD 11.10.2016

A) STRENGTH
In 20′ find 2 R.M. of Squat Clean TNG

B) METCON
3 R.F.T.
30 …

Monday 10 October 2016 WOD 10.10.2016

WOD 10.10.2016

2 ROUNDS – 3′ REST BTW

3′ 80 D.U. + AMRAP Burpees plate
1′ REST
3′ 90 D.U….

Friday 7 October 2016 WOD 07.10.2016

WOD 07.10.2016

FOR TIME
RX version
27-21-15-9-15-21-27
Scaled version
21-15-9-15-21

A.S…

Thursday 6 October 2016 WOD 06.10.2016

WOD 06.10.2016

A) STRENGTH
E.M.O.M. 10′
3 Heavy Deadlift TNG

B) METCON
E.M.O.M. 10′
6 …

Wednesday 5 October 2016 WOD 05.10.2016

WOD 05.10.2016

In team of 2-Double DT

10 ROUNDS OF

12 Deadlift
9 Hang Power Clean
6 P…

Monday 3 October 2016 WOD 03.10.2016

WOD 03.10.2016

AMRAP 7′
10 HSPU
20 D.U.

REST 1′.30″

AMRAP 7′
10 TTB
20 D.U.

REST …

Thursday 29 September 2016 WOD 29.09.2016

WOD 29.09.2016

A) BARBELL COMPLEX

In 20′ – For max. load
– 1 Power Clean
– 2 Hang Power …

Wednesday 28 September 2016 WOD 28.09.2016

WOD 28.09.2016

AMRAP 10′ – Ascending ladder

A.Swing 16/24 Kg
Pistols
Pull Ups

2-2-2 / …

Tuesday 27 September 2016 WOD 27.09.2016

WOD 27.09.2016

HEAVY DAY

A) In 20′ find 4 R.M. of Back Squat
5″ Eccentric
1″ P…

Monday 26 September 2016 WOD 26.09.2016

WOD 26.09.2016

5 ROUNDS
-1′ Max. cal. Row
-1′ REST
-1′ Max. DB Snatches 15/25 Kg
-1′ REST

Friday 23 September 2016 WOD 23.09.2016

WOD 23.09.2016

3 R.F.T.

50 D.U.
40 KB Front rack Lunges 16/24 Kg
30 A. Swing 16/24 Kg
20…

Thursday 22 September 2016 WOD 22.09.2016

WOD 22.09.2016

A) STRENGTH
In 20′ find 5 R.M. of Hang Squat Clean

B) METCON
FOR TIME
10…

Tuesday 20 September 2016 WOD 20.09.2016

WOD 20.09.2016

A) STRENGTH
In 20′ find 5 R.M. of pause (3″) Front Squat

B) METCON
21-15-…

Monday 19 September 2016 WOD 19.09.2016

WOD 19.09.201

FOR TIME

100 D.U.
50 H.S.P.U.
25 Bar M.U.
50 H.S.P.U.
100 D.U.

Thursday 15 September 2016 WOD 15.09.2016

WOD 15.09.2016

GO HEAVY

A) In 20′ find 5 R.M. of Bench Press

B) Farmer’s walk: 20′ – 30…

Wednesday 14 September 2016 WOD 14.09.2016

WOD 14.09.2016

AMRAP 20′ – In team of 2

4 Wall Climb
8 DB Thrusters 15/25 Kg
12 Pull Ups

Tuesday 13 September 2016 WOD 13.09.2016

WOD 13.09.2016

HEAVY DAY

In 30′ find 5 R.M. of push jerk

Monday 12 September 2016 WOD 12.09.2016

WOD 12.09.2016

FOR TIME
200 D.U.
40 DB Snatches 15/25 Kg
80 Burpees Box Jump over
40 DB Sn…

Friday 9 September 2016 WOD 09.09.2016

WOD 09.09.2016

“CINDY” – AMRAP 20′

5 Pull Ups
10 Push Ups
15 Squats

Thursday 8 September 2016 WOD 08.09.2016

WOD 08.09.2016

A) STRENGTH
In 25′ find 5 R.M. of Thrusters

B) METCON
E.M.O.M. 10′
7 Th…

Wednesday 7 September 2016 WOD 07.09.2016

WOD 07.09.2016

5 RFT (ADV 6 RFT)

20 Wall Ball shots 6/9 kg
15 TTB
10 Deadlift 90/120 kg

Tuesday 6 September 2016 WOD 06.09.2016

WOD 06.09.2016

A) STRENGTH
In 20′ find 1 R.M. of Squat Snatch

B) METCON
E.M.O.M. 10′
1 …

Monday 5 September 2016 WOD 05.09.2016

WOD 05.09.2016

21-18-15-12-9-6-3 of
Burpees Pull Ups
HSPU

Friday 2 September 2016 WOD 02.09.2016

WOD 02.09.2016

E.M.O.M. 20′

-1′ 30″ Max. D.U.
-2′ 3 Ring Muscle Ups
-3′ 30″ Max. Effort R…

Thursday 1 September 2016 WOD 01.09.2016

WOD 01.09.2016

A) STRENGTH 25′

5-5-5-5-5-5 of front squat

(Increasing load to …

Wednesday 31 August 2016 WOD 31.08.2016

WOD 31.08.2016

5 R.F.T.

10 C2B
10 Burpees Box Jump
10 A.Swing 24/32 Kg

Monday 29 August 2016 WOD 29.08.2016

WOD 29.08.2016

IN TEAM OF 2

400 Mt run.
20 Hang Squat Clean 75/100 kg
40 Pistols

400 …

Friday 26 August 2016 WOD 26.08.2016

WOD 26.08.2016

5 R.F.T.

20 DB Snatches 15/25 Kg
20 A.Swing 16/24 Kg
20 Wall Ball shots 6/…

Thursday 25 August 2016 WOD 25.08.2016

WOD 25.08.2016

A) – 50 Pull Ups Strict
– 50 HSPU Strict

B) – 10×10 Push Ups
– 1…

Wednesday 24 August 2016 WOD 24.08.2016

WOD 24.08.2016

AMRAP 20′

5 Power Clean 60/80 Kg
10 C2B pull Ups
400 Mt. Run

Tuesday 23 August 2016 WOD 23.08.2016

WOD 23.08.2016

A) STRENGTH
In 20′ find 1 R.M. of Sumo Deadlift

B) METCON
AMRAP 10′
15 SD…

Monday 22 August 2016 WOD 22.08.2016

WOD 22.08.2016

FOR TIME

3 R.F.T.
15 Thrusters 30/40 Kg
15 Burpees L.J.

REST 5′

3 R….

Friday 12 August 2016 WOD 12.08.2016

WOD 12.08.2016

FOR TIME

100 D.U.
50 Push Ups H.O.
50 Plate O.H. Lunges 10/20 Kg
50 Burpe…

Thursday 11 August 2016 WOD 11.08.2016

WOD 11.08.2016

A.M.R.A.P. 20′-In team of 2

10 Clean & Jerk 40/60 Kg
20 Med. Ball sit ups

Wednesday 10 August 2016 WOD 10.08.2016

WOD 10.08.2016

A) STRENGTH
In 20′ find 2 R.M. of OHS

B) METCON

COUPLE WOD
15′ Max. E…

Tuesday 9 August 2016 WOD 09.08.2016

WOD 09.08.2016

E.M.O.M. 20′

1′ 40 D.U.
2′ 10 Deadlift 70/100 Kg
3′ 15 HSPU
4′ 15 A.Swing…

Monday 8 August 2016 WOD 08.08.2016

WOD 08.08.2016

3 ROUNDS FOR TIME

10 Front Squat 40/60 Kg
10 Strict Pull Ups
8 Front Squat…

Friday 5 August 2016 WOD 05.08.2016

WOD 05.08.2016

For time

21-18-15-12-9-6-3

Dumbbell Snatches 20/30 Kg
Wall Ball Shots 6/…

Friday 5 August 2016 WOD 04.08.2016

WOD 04.08.2016

HEAVY DAY

In 30′ find 1 R.M. of Clean & Jerk

Wednesday 3 August 2016 WOD 03.08.2016

WOD 03.08.2016

A) AMRAP 10′
5 Burpees Bar M.U.
25 Squat

REST 5′

B) AMRAP 10′
10 TTB

Tuesday 2 August 2016 WOD 02.08.2016

WOD 02.08.2016

A.M.R.A.P. 20′ – IN TEAM OF 2

6 Power Clean 60/80 Kg
8 Front Squat 60/80 Kg…

Monday 1 August 2016 WOD 01.08.2016

WOD 01.08.2016

A) 2.4 Km RUN
TIME CAP 15′

B) 2.5 Km ROW
TIME CAP 15′

C) 300/500 D.U.

Friday 29 July 2016 WOD 29.07.2016

WOD 29.07.2016

AMRAP 18′ – Ladder ascendente

TTB
A.Swing 16/24 Kg
Box Jump

2-2-2/4-4-…

Thursday 28 July 2016 WOD 28.07.2016

WOD 28.07.2016

A) STRENGTH
In 20′ find 3 R.M. of Push Press

B) METCON
10-1
Push Press 35…

Wednesday 27 July 2016 WOD 27.07.2016

WOD 27.07.2016

“HALF MURPH”

800 Mt. Run
50 Pull Ups
100 Push Ups
150 Squat
800 Mt. Run

Tuesday 26 July 2016 WOD 26.07.2016

WOD 26.07.2016

HEAVY DAY

A) EMOM 10′
2 Squat Clean TNG ( Carico fisso )

B) In 20′

5-…

Monday 25 July 2016 WOD 25.07.2016

WOD 25.07.2016

“THE GHOST”

6 ROUNDS OF:

1′ Cal. Row
1′ Burpees
1′ D.U.
1′ REST

Friday 22 July 2016 WOD 22.07.2016

WOD 22.07.2016

In team of 2

AMRAP 18′

400 Mt. run
10 hang power clean 60/80 kg
400 Mt….

Wednesday 20 July 2016 WOD 20.07.2016

WOD 20.07.2016

6 RFT (90” rest btw rounds)

4 Wall climb
8 Pistols
12 Pull ups
400 Mt. r…

Monday 18 July 2016 WOD 18.07.2016

WOD 18.07.2016

5 ROUNDS

1′ Max. cal. row
1′ AMRAP wall ball shots
1′ AMRAP hang power sna…

Friday 15 July 2016 WOD 15.07.2016

WOD 15.07.2016

AMRAP 20′-In team of 2 ( i go/you go)

30 D.U.
20 Deadlift 50/70 kg
15 Box …

Thursday 14 July 2016 WOD 14.07.2016

WOD 14.07.2016

A) STRENGTH
In 20′
5-5-4-4-3-3-2-2 of Shoulder Press

B) METCON
10 Push …

Wednesday 13 July 2016 WOD 13.07.2016

WOD 13.07.2016

In 20′ “NANCY”
5 R.F.T.
400 Mt. run
15 Overhead Squats 30/40 …

Tuesday 12 July 2016 WOD 12.07.2016

WOD 12.07.2016

A) BARBELL COMPLEX (for load)

2 Hang Power Cleans
1 Power Clean

Monday 11 July 2016 WOD 11.07.2016

WOD 11.07.2016

20′ AMRAP “HELEN”

400 mt run
21 American swing 16/24 kg
12 Pull ups

Friday 8 July 2016 WOD 08.07.2016

WOD 08.07.2016

In team of 2

For time

1 mile run
100 push press 25/40 kg
100 burpee pu…

Thursday 7 July 2016 WOD 07.07.2016

WOD 07.07.2016

HEAVY DAY

A) In 20 min find 1 RM of Cluster

B) In 20 min find 1 RM of Ben…

Thursday 7 July 2016 WOD 06.07.2016

WOD 06.07.2016

EMOM 20′

1. 3 Rope climb legless
2. 6 One leg rock up
3. 9 Hands stand …

Monday 4 July 2016 WOD 04.07.2016

WOD 04.07.2016

IN TEAM OF 2 – AMRAP 20′

12 Burpees L.J.
10 Power Clean 50/70 Kg
8 Push Je…

Tuesday 5 July 2016 WOD 05.07.2016

WOD 05.07.2016

A) STRENGTH
In 20′ find 3 R.M. of pause (3″) Front Squat

B) METCON

21

Friday 1 July 2016 WOD 01.07.2016

WOD 01.07.2016

FOR TIME

800 Mt.Run
15 DB Snatches 20/30 Kg
20 Pull Ups
30 Goblet Squat 2…

Thursday 30 June 2016 WOD 30.06.2016

WOD 30.06.2016

A) STRENGTH
In 20′ find 5 R.M. tng of Deadlift

B) METCON

“DIANE”
21-1…

Wednesday 29 June 2016 WOD 29.06.2016

WOD 29.06.2016

IN TEAM OF 2 – FOR TIME

400 Mt. Run
40 Hang Power Clean 50/70 Kg
40 A.Swin…

Tuesday 28 June 2016 WOD 28.06.2016

WOD 28.06.2016

A) STRENGTH
In 10′ : 5 x Max. Strict Pull Ups

B) METCON

“AMANDA”
9-7-5…

Monday 27 June 2016 WOD 27.06.2016

WOD 27.06.2016

“KELLY”

5 R.F.T.

400 Mt. Run
30 Box Jump
30 Wall Ball Shots

Friday 24 June 2016 WOD 24.06.2016

Indizio: ?

Monday 27 June 2016 WOD 23.06.2016

☀️

Wednesday 22 June 2016 WOD 22.06.2016

❤️

Tuesday 21 June 2016 WOD 21.06.2016

WOD 21.06.2016
Visto la domanda ricorrente “qual’è il WOD di oggi?” abbiamo deciso di non pubbli…

Monday 20 June 2016 WOD 20.06.2016

WOD 20.06.2016

16.1
AMRAP 20′

8 OH Lunges 30/40 Kg
8 Burpees
8 OH Lunges 30/40 Kg
8 C2B

Thursday 16 June 2016 WOD 16.06.2016

WOD 16.06.2016

A) STRENGTH
In 20′ find 4 R.M. of Thrusters

B) METCON
AMRAP 10′ – Ascendin…

Wednesday 15 June 2016 WOD 15.06.2016

WOD 15.06.2016

FOR TIME
21-18-15-12-9-6-3 of

Wall Ball Shots
TTB
SDHP 24/32 Kg

Tuesday 14 June 2016 WOD 14.06.2016

WOD 14.06.2016

A) STRENGTH
In 20′ find 5 R.M. of O.H.S

B) METCON

A.M.R.A.P. 10′
5 Sq…

Monday 13 June 2016 WOD 13.06.2016

WOD 13.06.2016

AMRAP 20′

5 HSPU
10 Pull Ups
15 Push Ups
300 Mt. Run

Thursday 9 June 2016 WOD 09.06.2016

WOD 09.06.2016

HEAVY DAY

A) In 20′ find 3 R.M. of Squat Clean

B) In 20′ find 3 R.M of Be…

Wednesday 8 June 2016 WOD 08.06.2016

WOD O7.06.2016

EMOM 24′

1) 12/15 American swing 24/32 kg
2) 30/50 Double unders
3) 3 Bar …

Tuesday 7 June 2016 WOD 07.06.2016

WOD 07/06/2016

A) STRENGTH
In 25′ find 1 RM of Split Jerk (from the Rack)

B) METCON

A…

Wednesday 1 June 2016 WOD 01.06.2016

WOD 01.06.2016

A) 5′ Interval Row – 45″ ON | 15″ OFF

1′ REST

B) 5′ AMRAP
8 Pull Ups
12…

Tuesday 31 May 2016 WOD 31.05.2016

WOD 31.05.2016

A) STRENGTH
In 25′
3-3-3-3-3-3-3 of Back Squat

B) METCON
ANNIE
50-40-30-…

Monday 30 May 2016 WOD 30.05.2016

WOD 30.05.2016

FOR TIME-In team of 2

50 Hang Power Clean 60/80 Kg
50 HSPU
400 Mt Run (Tog…

Friday 27 May 2016 WOD 27.05.2016

WOD 27.05.2016

A.M.R.A.P. 7′
10 Burpees Box Jump over
10 O.H. Plate lunges 15/25 Kg

REST …

Thursday 26 May 2016 WOD 26.05.2016

WOD 26.05.2016

HEAVY DAY

– Warm Up – Mobility – Core

In 25′ – BARBELL COMPLEX
1 Cluster…

Tuesday 24 May 2016 WOD 24.05.2016

WOD 24.05.2016

A) STRENGTH
E.M.O.M. 12′
Odd: 2 Squat Snatches (Heavy)
Even: 5/8 Strict Pull…

Monday 23 May 2016 WOD 23.05.2016

WOD 23.05.2016

A.M.R.A.P. 20′

3 Wall Climbs
6 Dumb. O.H. Squat 20/30 Kg
9 Box Jump
12 Du…

Thursday 19 May 2016 WOD 19.05.2016

WOD 19.05.2016

A) STRENGTH
In 25′ – For load
5×7 Deadlift

B) METCON

3′ Max. cal. Row

Wednesday 18 May 2016 WOD 18.05.2016

WOD 18.05.2016

FOR TIME : 24-21-18-15-12-9-6-3

HSPU
Pistols
TTB

Tuesday 17 May 2016 WOD 17.05.2016

WOD 17.05.2016

HEAVY “DT” E.M.O.M. 30′
Start every 2′

0′ – 12 Deadlift
2′ – 9 Hang Power …

Monday 16 May 2016 WOD 16.05.2016

WOD 16.05.2016

AMRAP 6′
20 D.U.
15 Wall Ball Shots
10 Pull Ups

REST 90″

AMRAP 6′
200…

Friday 13 May 2016 WOD 13.05.2016

WOD 13.05.2016

FOR TIME – In team of 2

40-30-20-10

OH Squat 35/50 Kg
TTB
Dumbbell Snat…

Thursday 12 May 2016 WOD 12.05.2016

WOD 12.05.2016

A)STRENGTH
In 25′
5-5-4-4-3-3-2-2-1-1 of Press

B)METCON
10/1
Push Pres…

Tuesday 10 May 2016 WOD 10.05.2016

WOD 10.05.2016

HEAVY DAY

A) In 20′ BARBELL COMPLEX – For load
2 Hang Squat Clean
2 Push J…

Monday 9 May 2016 WOD 09.05.2016

WOD 09.05.2016

4 ROUNDS OF

1′ Max. Cal. row
1′ Max. Burpees Pull Ups
1′ Max. Wall Ball Sh…

Friday 6 May 2016 WOD 06.05.2016

WOD 06.05.2016

In team of 2 – I go You go
AMRAP 12′
8 Hang Power Snatch 35/50 Kg
16 A. Swin…

Thursday 5 May 2016 WOD 05.05.2016

WOD 05.05.2016

A) STRENGTH
In 20′ find 1 R.M. of Power Clean

B) METCON
E.M.O.M 10′
3 Po…

Wednesday 4 May 2016 WOD 04.05.2016

WOD 04.05.2016

35″ ON – 25″ OFF x 4′
A) Pistols

35″ ON – 25″ OFF x 4′
B) Tenute ISO. in v…

Tuesday 3 May 2016 03.05.2016

WOD 03.05.2016

A) STRENGTH
In 25′ find 3 R.M. of Thrusters

B) METCON

FRAN
21-15-9
Thr…

Monday 2 May 2016 WOD 02.05.2015

WOD 02.05.2016

A.M.R.A.P. 12′
21 D.U.
15 Dumbbell Snatches 15/25 Kg
9 Burpees

REST 2′

Friday 29 April 2016 WOD 29.04.2016

WOD 29.04.2016

FOR TIME-In team of 2

30 Power Clean 40/60 Kg
60 Pull Ups
25 Power Clena 4…

Thursday 28 April 2016 WOD 28.04.2016

WOD 28.04.2016

HEAVY DAY

A) Bench Press 5×5
(20′-max load)

B) Back Rack Lunges 5×5 …

Wednesday 27 April 2016 WOD 27.04.2016

WOD 27.04.2016

10 ROUNDS FOR TIME

10 B.J.
8 TTB
6 HSPU
1 Rope Climb

Tuesday 26 April 2016 WOD 26.04.2016

WOD 26.04.2016

AMRAP 18′

3 Power Snatches 40/60kg
6 Burpees Lateral Jump
9 Deadlift 40/60…

Friday 22 April 2016 WOD 22.04.2016

WOD 22.04.2016

AMRAP 18 ‘

6 Chest to Bar Pull Ups
12 Dumbell Snatches 15/25 kg
18 Overhe…

Thursday 21 April 2016 WOD 21.04.2016

WOD 21.04.2016

A) STRENGTH – 25′
5-5-4-4-3-3-2-2-1-1 of Front Squat

B) METCON

10-1
Th…

Wednesday 20 April 2016 WOD 20.04.2016

WOD 20.04.2016

EMOM 24′

1. 5 deadlift 120/160 kg
2. 10 box jumps
3. 15 wall ball shots
4…

Tuesday 19 April 2016 WOD 19.04.2016

WOD 19.04.2016

A) STRENGTH
In 25′ find 1 RM of Push Jerk

B) METCON
10-1
Hang power Clea…

Monday 18 April 2016 WOD 18.04.2016

WOD 18.04.2016

1) AMRAP 10′

7 HSPU
14 A.Swing 24/32 kg
21 DU

– 2′ REST

2) …

Friday 15 April 2016 WOD 15.04.2016

WOD 15.04.2016

AMRAP 25′ – In team of 3

12 Power Snatches 35/50 Kg
18 Burpees B.J.
24 Wal…

Thursday 14 April 2016 WOD 14.04.2016

WOD 14.04.2016

A) STRENGTH

In 30′
5-5-4-4-3-3-2-2-1-1 of Back Squat

B) SURPRISE??⚡️⚡️

Wednesday 13 April 2016 WOD 13.04.2016

WOD 13.04.2016

Happy B-Day CrossFit 7484!????????????????

Oggi come un anno fà “CINDERELLA”…

Tuesday 12 April 2016 WOD 12.04.2016

WOD 12.04.2016

A) STRENGTH

5-5-4-4-3-3-2-2-1-1 of Push Press

B) METCON

21-15-9

Pus…

Friday 8 April 2016 WOD 08.04.2016

WORD 08.04.2016

E.M.O.M. 24′

1°: 1 Round di “CINDY”
(5 Pull Ups-10 Push Ups-15 Squ…

Thursday 7 April 2016 WOD 07.04.2016

WOD 07.04.2016

A) STRENGTH
7 X 5 SUMO DEADLIFT

B) METCON
AMRAP 8′
10 SDHP…

Wednesday 6 April 2016 WOD 06.04.2016

WOD 06.04.2016

IN TEAM OF 2 – For Time

35-30-25-20-15-10-5

Squat Clean 40/60 Kg
Box Jum…

Tuesday 5 April 2016 WOD 05.04.2016

WOD 05.06.2016

A)STRENGTH
In 25′ find 3 R.M. of O.H.S.

B) METCON
A.M.R.A.P. 10′

10 TT…

Monday 4 April 2016 WOD 04.04.2016

WOD 04.04.2016

-TABATA DAY-
• Mt Row
• Burpees B.J.
• Med. Ball sit ups
• A. Swing 16/24 K…

Friday 1 April 2016 WOD 01.04.2016

WOD 01.04.2016

“JOSH”

21 OHS 30/42,5 Kg
42 Pull Ups
15 OHS 30/42,5 Kg
30 Pull Ups
9 OHS…

Thursday 31 March 2016 WOD 31.03.2016

WOD 31.03.2016

BARBELL COMPLEX – For load

1 Squat Clean
1 Hang Squat Clean
2 Front Squat

Wednesday 30 March 2016 WOD 30.03.2016

WOD 30.03.2016

E.M.O.M. 20′

1′ 2 Rope Climbs
2′ 50 D.U.
3′ 5 Wall Climbs
4′ 10 Burpees

Tuesday 29 March 2016 WOD 29.03.2016

WOD 29.03.2016
– FOR TIME –

40 TTB
10 C&J 60/80 Kg
30 TTB
20 C&J 50/70 Kg
20 TTB
30 C&J …

Friday 25 March 2016 WOD 25.03.2016

Wod 25.03.2016

For time

21 – 18 – 15 – 12 – 9 – 6 – 3

Wall ball shots
Pull ups
Burpees

Thursday 24 March 2016 WOD 24.03.2016

WOD 24.03.2016

A) STRENGTH/SKILL
In 20′ find 1 R.M. of Squat Snatch

B) METCON
10′ AMRAP

Wednesday 23 March 2016 WOD 23.03.2016

WOD 23.03.2016

A.M.R.A.P. 18′ – Ascending ladder

Power Clean 35/50 Kg
Box Jump
T.T.B.

Tuesday 22 March 2016 WOD 22.03.2016

WOD 22.03.2016

A) STRENGTH
In 25′ find 3 RM of Thrusters

B) METCON
5 ROUNDS for time
15 …

Monday 21 March 2016 WOD 21.03.2016

WOD 21.03.2016

3′
20 A. Swing
20 Goblet Squat
AMRAP Push Ups h/o

1′ REST

3′
20 A. …

Friday 18 March 2016 WOD 18.03.2016

WOD 18.03.2016

FOR TIME – In team of 2

60 H.P.C. 40/60 Kg
60 Burpees L.J.
60 Deadlift 40/…

Wednesday 16 March 2016 WOD 16.03.2016

WOD 16.03.2016

A.M.R.A.P. 18′

7 HSPU
14 TTB
21 SDHP 16/24 Kg
28 D.U.

Tuesday 15 March 2016 WOD 15.03.2016

WOD 15.03.2016

A) E.M.O.M. 15′

2 Clean & Jerk (80% of your P.R.)

REST 5′

B) E.M.O.M. …

Monday 14 March 2016 WOD 14.03.2016

WOD 14.03.2016

FOR TIME

20 Burpees C2B
40 B.J.
60 A.Swing 16/24 Kg
80 Wallball shots
10…

Friday 11 March 2016 WOD 11.03.2016

WOD 11.03.2016

In team of 2
A.M.R.A.P. 20′

6 Power Clean 60/80Kg
12 TTB
18 B.J.
50 D.U.

Thursday 10 March 2016 WOD 10.03.2016

WOD 10.03.2016

E.M.O.M. 10′
2 Squat Snatches

2′ REST

A.M.R.A.P. 10′
3 Squat Snatches …

Wednesday 9 March 2016 WOD 09.03.2016

WOD 09.03.2016

“MARY”
20′ A.M.R.A.P.

5 HSPU
10 One legged squats alternating
15 Pull Ups

Tuesday 8 March 2016 WOD 08.03.2016

WOD 08.03.2016

A) STRENGTH
5-5-5-5-5. Push Press

B) METCON
21 Push Press 35/50 Kg – W.B….

Monday 7 March 2016 WOD 07.03.2016

WOD 07.03.2016

FOR TIME
1-2-3-4-5-6-7-6-5-4-3-2-1

Wall Climbs
A.Swing 24/32 Kg
Burpees B.J.

Thursday 3 March 2016 03.03.2016

WOD 03.03.2016

A) SKILL
Triple Under

B) STRENGTH
5-5-5-5-5 Deadlift

Wednesday 2 March 2016 WOD 02.03.2016

WOD 02.03.2016

-CHELSEA-

E.M.O.M. 30′

5 Pull Ups
10 Push Ups
15 Squat

Tuesday 1 March 2016 WOD 01.03.2016

WOD 01.03.2016

E.M.O.M. 8′
2 Cluster

REST 4′

E.M.O.M. 8′
3 Power Clean

L1 50/70 Kg…

Monday 29 February 2016 WOD 29.02.2016

WOD 29.02.2016

A) AMRAP 5′
25 D.U.
15 B.J.

1′ REST

B) AMRAP 5′
250 mt Row
15 A. Swin…

Friday 26 February 2016 WOD 26.02.2016

WOD 26.02.2016

16.1 Modificato (per motivi logistici?)

20′ AMRAP

8 Lunges 24/32 Kg
8 Bu…

Thursday 25 February 2016 WOD 25.02.2016

WOD 25.02.2016

A) METCON
Tabata Hollow/Plank
1′ REST
Tabata Push Ups H/O
1′ REST
Tabata …

Wednesday 24 February 2016 WOD 24.02.2016

WOD 24.02.2016

JACKIE
1000 Mt Row
50 Thrusters 15/20 Kg
30 Pull Ups

2′ REST

8′ AMRAP …

Tuesday 23 February 2016 WOD 23.02.2016

WOD 23.02.2016

A) STRENGTH

E.M.O.M. 10′
3 Power Snatches 45/60 Kg

B) METCON

A.M.R.A…

Monday 22 February 2016 WOD 22.02.2016

WOD 22.02.2016

FOR TIME

50 Wall Ball Shots
40 Pull Ups
30 Burpees
20 Box Jump Over
10 R…

Friday 19 February 2016 WOD 19.02.2016

WOD 19.02.2016

21-18-15-12-9-6-3

Power Snatches 25/40
KB Over Head lounges 16/24 Kg
Burpe…

Thursday 18 February 2016 WOD 18.02.2016

WOD 18.02.2016

A) METCON
1) Tabata Hollow
2) Tabata Burpees + M.Climber
3) Tabata Squat + P…

Wednesday 17 February 2016 WOD 17.02.2016

WOD 17.02.2016

In team of 2 – For time

100 D.U.
80 A.Swing 16/24 Kg
60 Push Up H/O
40 TT…

Tuesday 16 February 2016 WOD 16.02.2016

WOD 16.02.2016

A) STRENGTH
In 20′ find 1 RM of Split Jerk

B) METCON
21-15-9
Push Press…

Monday 15 February 2016 WOD 15.02.2016

WOD 15.02.2016
Couple WOD – I go You go
FOR TIME

30 Hang Squat Clean 50/80 Kg
10 B.M.U.
RE…

Friday 12 February 2016 WOD 12.02.2016

WOD 12.02.2016

5 R.F.T.

4 Wall Climbs
8 C2B
12 B.J.
1 Rope climb legless

Thursday 11 February 2016 WOD 11.02.216

WOD 11.02.2016

A) Barbell Complex – (20′ for load)

1 Power Clean
1 Hang Power Clean
1 Fro…

Wednesday 10 February 2016 WOD 10.02.2016

WOD 10.02.2016

A) AMRAP 5′
“Cindy”

Rest 1’30”

B) AMRAP 5′
20 DU
10 K…

Tuesday 9 February 2016 WOD 09.02.2016

WOD 09.02.2016

A) STRENGTH
In 25′ find 1 RM of Thruster

B) METCON
E.M.O.M. 10′
3 Thrus…

Monday 8 February 2016 WOD 08.02.2016

WOD 08.02.2016

A.M.R.A.P. 18′-Ascending ladder
1 HSPU
2 Pistols
3 SDHP 24/32 Kg

2 HSPU

Friday 5 February 2016 WOD 05.02.2016

WOD 05.02.2016

3′ Cal. Row
3′ Wall Ball shots
3′ Burpees Bar M.U.

2′ Rest

2′ Cal. Row

Thursday 4 February 2016 WOD 04.02.2016

WOD 04.02.2016

A) Find 1 R.M. of Press

B) Find 1 R.M. of Back Squat

Thursday 4 February 2016 WOD 03.02.2016

WOD 03.02.2016

COUPLE WOD – FOR TIME

2 Hang Squat Clean 70/100 Kg
30 T.T.B.
4 Hang Squat …

Tuesday 2 February 2016 WOD 02.02.2016

WOD 02.02.2016

Find 1 R.M. of Squat Snatch

Monday 1 February 2016 WOD 01.02.2016

WOD 01.02.2016

FRAN
21-15-9
Thrusters 30/42.5 Kg
Pull Ups

5′ Rest

ANNIE
50-40-30-20…

Friday 29 January 2016 WOD 29.01.2016

WOD 29.01.2016

A.M.R.A.P. 8′

3 Wall Climbs
6 A.Swing 24/32 Kg
9 Burpees

REST 3′

A.M…

Thursday 28 January 2016 WOD 28.01.2016

WOD 28.01.2016

A) SRENGTH
E.M.O.M. 10′

2 Deadlift every minute
for 10′ (@80%1R.M.)

B)…

Wednesday 27 January 2016 WOD 27.01.2016

WOD 27.01.2016

5 ROUNDS – For Time

50 D.U.
15 B.J.
20 Med. Ball Clean
25 Push Ups

Tuesday 26 January 2016 WOD 26.01.2016

WOD 26.01.2016

HEAVY DAY – BARBELL COMPLEX

1 Squat Clean
1 Thruster
1 Push Jerk

Monday 25 January 2016 WOD 25.01.2016

WOD 25.01.2016

A.M.R.A.P. 25′
I Go-You Go | Un esercizio a testa

7 Burpees B.J.
14 K.B. S…

Friday 22 January 2016 WOD 22.01.2016

WOD 22.01.2016

FOR TIME

50 A.Swing 16/24 Kg
50 TTB
50 D.U.
40 A.Swing 16/24 Kg
40 TTB …

Thursday 21 January 2016 WOD 21.01.2016

WOD 21.01.2016

A) STRENGTH

In 30′ find 4 R.M. of Front Rack Lounges

B) ???????????

Wednesday 20 January 2016 WOD 20.01.2016

WOD 20.01.2016

E.M.O.M. 20′

1′ 10 Ring Dips
2′ Accumulate 20″ in Handstand pos.
3′ 3 Bar …

Tuesday 19 January 2016 WOD 19.01.2016

WOD 19.01.2016

A) STRENGTH
In 20′ find 1 RM of Power Snatch

B) METCON

E.M.O.M. 12′

Monday 18 January 2016 WOD 18.01.2016

WOD 18.01.2016

A.M.R.A.P. 20′

15 Push Ups
20 Squats
30 D.U.
A.M.R.A.P. Pull Ups

Every…

Friday 15 January 2016 WOD 15.01.2016

WOD 15.01.2016

“Fight Gone Bad”

3 Rounds for reps of:

-Wallball 6/10kg
-Sumo Deadlift H…

Thursday 14 January 2016 WOD 14.01.2016

WOD 14.01.2016

A) STRENGTH
In 20′ find 2 RM of Push Press

B) METCON
Couple WOD-I go, you …

Wednesday 13 January 2016 WOD 13.01.2016

WOD 13.01.2016

In team of 3
FOR TIME

2100 Mt Row
210 A. Swing 16/24 Kg
210 Pull Ups
21…

Tuesday 12 January 2016 WOD 12.01.2016

WOD 12.01.2016

STRENGTH

A) 3-3-3-3-3-3-3-3 of FRONT SQUAT

B) 5 x max. STRICT PULL UPS

Monday 11 January 2016 WOD 11.01.2016

WOD 11.01.2016

A.M.R.A.P. 7′
20 D.U.
8 Push Jerk 40/60 Kg
12 V.Up

REST 90″

A.M.R.A.P….

Friday 8 January 2016 WOD 08.01.2016

WOD 08/01/2016

STRENGTH
In 20′ find 2 RM of Deadlift

METCON
50-40-30-20-10
Double Unde…

Thursday 7 January 2016 WOD 07.01.2016

WOD 07/01/2016

AMRAP 6′
Thruster 25/40 kg
Every break 6 Pull ups

Rest 2′

AMRAP 5′
Pow…

Tuesday 5 January 2016 WOD 05.01.2016

WOD 05.01.2016

HEAVY DAY

1-1-1-1-1-1-1 of Clean & Jerk

Monday 4 January 2016 WOD 04.01.2016

WOD 04.01.2016

Start at min. 00:00
1 K Row
50 Burpees over the row

Start at min. 10:00
5…

Wednesday 30 December 2015 WOD 30.12.2015

WOD 30.12.2015

FOR TIME
21-18-15-12-9-6-3

Power Clean 35/50
H.S.P.U.

ADV 45/60 Kg
TIM…

Tuesday 29 December 2015 WOD 29.12.2015

WOD 29.12.2015

“ANGIE” – For Time

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Monday 28 December 2015 WOD 28.12.2015

WOD 28.12.2015

A.M.R.A.P. 10′

4 Power Snatch 25/40 Kg
4 Wall ball shots
4 Power Snatch – …

Wednesday 23 December 2015 WOD 23.12.2015

WOD 23.12.2015

EMOM 10′
2 Power Snatch 35/50 Kg
2 OHS 35/50 Kg
4 Burpees L.J.

REST 2′

Tuesday 22 December 2015 WOD 22.12.2015

WOD 22.12.2015

A.M.R.A.P. 8′
Ascending ladder 2-2/4-4/6-6/….

Deadlift 50/70 Kg
H.S.P.U…

Monday 21 December 2015 WOD 21.12.2015

WOD 21.12.2015
FOR TIME

100 D.U.
80 Push Ups H/O
60 W.B.
40 Pull Ups
20 Rock Ups
100 D.U…

Friday 18 December 2015 WOD 18.12.2015

18.12.2015

In team of 3

10 K Row

Time Cap 50′

Thursday 17 December 2015 WOD 17.12.2015

WOD 17.12.2015

“HABANERO”

20′ – 10 Rounds

EVEN :
8 Deadlift
6 Hang power clean
4 Fron…

Wednesday 16 December 2015 WOD 16.12.2015

WOD 16.12.2015

5 ROUNDS – FOR TIME

50 D.U.
20 A.Swing 16/24 Kg
10 Burpees B.J. over

Ti…

Tuesday 15 December 2015 WOD 15.12.2015

WOD 15.12.2015

A) STRENGTH
In 25′ – Barbell complex for load

1 Squat Clean
1 Hang Squat …

Monday 14 December 2015 WOD 14.12.2015

WOD 14.12.2015

A.M.R.A.P. 6′
Ascending ladder

5 Push Ups H/O
5 Squat
10-10/15-15/20-20….

Friday 11 December 2015 WOD 11.12.2015

WOD 11.12.2015

A.M.R.A.P. 18′

10 Wall Ball shots
15 Deadlift 60/100 Kg
30 D.U.

Thursday 10 December 2015 WOD 10.12.2015

WOD 10.12.2015

HEAVY DAY

4-4-4-4-4-4 of Push Jerk

Wednesday 9 December 2015 WOD 09.12.2015

WOD 09.12.2015

FOR TIME
10 Rounds of

10 Thrusters 25/40 Kg
10 H.S.P.U.
10 Burpees L.J.

Monday 7 December 2015 WOD 07.12.2015

WOD 07.12.2015

27-21-18-15-12-9-6-3 of

-Box Jump
-A.Swing 16/24 Kg
-T.T.B.

Friday 4 December 2015 WOD 04.12.2015

WOD 04.12.2015

Couple WOD
A.M.R.A.P. 18′

Partner A
10 Snatches 25/40 Kg
– Simultaneous…

Wednesday 2 December 2015 WOD 02.12.2015

WOD 02.12.2015

A.M.R.A.P. 15′

3 Burpees Ring Muscle Ups
10 Box Jump
20 American Swing 16/…

Tuesday 1 December 2015 WOD 01.12.2015

WOD 01.12.2015

HEAVY DAY

3-3-3-3-3-3-3 of Back Squat

Monday 30 November 2015 WOD 30.11.2015

WOD 30.11.2015

“BARBARA”

5 R.F.T.

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

3′ …

Friday 27 November 2015 WOD 27.11.2015

WOD 27.11.2015

TABATA DAY

Tabata Kb push press 16/24 Kg
1′ Rest
Tabata burpees
1′ Rest

Thursday 26 November 2015 WOD 26.11.2015

WOD 26.11.2015

A) STRENGTH
In 15′ find 1 R.M. of Cluster

B) METCON
E.M.O.M. 15′

Evens…

Wednesday 25 November 2015 WOD 25.11.2015

WOD 25.11.2015

6′ Max. effort
Row – Mt

2′ Rest

6′ A.M.R.A.P.
10 T.T.B.
20 Wall Ball

Tuesday 24 November 2015 WOD 24.11.2015

WOD 24.11.2015

A) STRENGTH
E.M.O.M. 12′

3 Deadlift – Touch and go
RX 100/150 Kg – ADV 1…

Monday 23 November 2015 WOD 23.11.2015

WOD 23.11.2015

A.M.R.A.P. 20′

30 D.U.
20 Squat Jump
15 Push Up H/O
10 A.Swing 24/32 Kg

Friday 20 November 2015 WOD 20.11.2015

WOD 20.11.2015

A.M.R.A.P. 20

3 Hang Power Clean
6 Burpees lateral Jump
9 Box Jump

R…

Thursday 19 November 2015 WOD 19.11.2015

WOD 19.11.2015

A) STRENGTH
In 15′ find 2 RM of Split Jerk

B) METCON – Benchmark day
– K…

Wednesday 18 November 2015 WOD 18.11.2015

WOD 18.11.2015

AMRAP 20′

5 Strict HSPU
10 TTB
15 Goblet Squat 16/24 Kg
20 Cal Row

Tuesday 17 November 2015 WOD 17.11.2015

WOD 17.11.2015

A) STRENGTH
In 20′- Build up over the course of 6 sets
6-5-4-3-2-1 of Front …

Monday 16 November 2015 WOD 16.11.2015

WOD 16.11.2015

E.M.O.M. 24′

1′ – 1 Round Cindy ( 5 Pull Ups – 10 Push Ups – 15 Squat
2′ – …

Friday 13 November 2015 WOD 13.11.2015

WOD 13.11.2015

FOR TIME

21 Thrusters 30/40 Kg
3 Rope climb
18 Thrusters 30/40 Kg
3 Rope…

Thursday 12 November 2015 WOD 12.11.2015

WOD 12.11.2015

A.M.R.A.P. 18′

5 B.M.U.
10 O.H.S. 25/40 Kg
15 S.D.H.P. 25/40 Kg

Full S…

Wednesday 11 November 2015 WOD 11.11.2015

WOD 11.11.2015

Wod 11.11
2015

3′ Max. cal. row
3′ A.M.R.A.P. A. Swing 16/24 Kg
3′ A.M.R…

Tuesday 10 November 2015 WOD 10.11.2015

WOD 10.11.2015

A) STRENGTH
BARBELL COMPLEX-For load-in 20′ do:

1 Power Clean
1 Push Press…

Monday 9 November 2015 WOD 09.11.2015

WOD 09.11.2015

A.M.R.A.P. 30′
In team of 2 – 1 Round each person

20 Wall Ball shots
15 T….

Friday 6 November 2015 WOD 06.11.2015

WOD 06.11.2015

A) 2K Row Max. Effort

B) A.M.R.A.P. 10′ – Ascending ladder

American Swing…

Thursday 5 November 2015 WOD 05.11.2015

WOD 05.11.2015

A) STRENGTH
In 20′ find 1 R.M. of Hang Squat Clean

B) METCON
21-15-9 of

Wednesday 4 November 2015 WOD 04.11.2015

WOD 04.11.2015

A.M.R.A.P. 20′

15 Box Jump
10 Pull Ups
5 Push Press 50/70 Kg

Full Scale…

Tuesday 3 November 2015 WOD 03.11.2015

WOD 03.11.2015

A) STRENGTH
BARBELL COMPLEX – For load

1 Power Snatch
1 Hang Power Snatch…

Monday 2 November 2015 WOD 02.11.2015

WOD 02.11.2015

METCON (For time)

27-21-15-9-3

American Swing 24/32Kg
Wall Ball shots 6/…

Friday 30 October 2015 WOD 30.10.2015

WOD 30.10.2015

A) STRENGTH

E.M.O.M. 10′

5 Deadlift 90/140 Kg

B) METCON

3 ROUNDS O…

Thursday 29 October 2015 WOD 29.10.2015

WOD 29.10.2015

A) STRENGTH

For load:
In 20′ do 5-4-3-2-1 reps of Thrusters

B) METCON

Wednesday 28 October 2015 WOD 28.10.2015

WOD 28.10.2015

A.M.R.A.P. 20′

200 Mt Row
10 Pull Ups
30 D.U.
10 H.S.P.U.

Tuesday 27 October 2015 WOD 27.10.2015

WOD 27.10.2015

A) STRENGTH
E.M.O.M. 12′
3 Squat Clean touch and go (Heavy)

B) METCON
4 R…

Monday 26 October 2015 WOD 26.10.2015

WOD 26.10.2015

50 D.U.
100 Med. Ball clean
50 D.U.
100 A.Swing 16/24 Kg
50 D….

Thursday 22 October 2015 WOD 22.10.2015

WOD 22.10.2015

A) STRENGTH
In 20′ find 2 R.M. of Push Press

B) METCON
21-15-9

Box Jum…

Wednesday 21 October 2015 WOD 21.10.2015

WOD 21.10.2015

3′ AMRAP
KB Snatches 16/24 Kg
3′ AMRAP
D.U.
3′ AMRAP
Pull Ups

3′ REST

Tuesday 20 October 2015 WOD 20.10.2015

WOD 20.10.2015

BARBELL DAY

A) STRENGTH
In 20′ Find 2 RM of Front Squat

B) METCON

12’…

Monday 19 October 2015 WOD 18.10.2015

WOD 18.10.2015

A.M.R.A.P. 12

21 Cal Row
15 Push Ups H/O
9 HSPU

2′ Rest

A.M.R.A.P. 1…

Friday 16 October 2015 WOD 16.10.2015

WOD 16.10.2015

EMOM 24′

1′ 1 Cluster + 2 Front Squat 60/80 Kg
2′ 8 Burpees lateral Jump
3…

Thursday 15 October 2015 WOD 15.10.2015

Wod 15.10.2015
Qualifier 3 Fall Series 2015

3 RFT

50 Du
40 Wall ball shots
30 Kb A. Swi…

Wednesday 14 October 2015 WOD 14.10.2015

WOD 14.10.2015

A) STRENGTH
In 20′ find RM of Deadlift

B) METCON
AMRAP 15′

28 Goblet Sq…

Tuesday 13 October 2015 WOD 13.10.2015
Monday 12 October 2015 WOD 12.10.2015

WOD 12.10.2015

Oggi festeggiamo un altro neo master!
Auguri Ale!

40 D.U.
40 Burpees
40 …

Friday 9 October 2015 WOD 09.10.2015

WOD 09.10.2015

10′ AMRAP

10 Ring dips
20 A. Swing 24/32 Kg

REST 2′

10′ AMRAP

10 …

Thursday 8 October 2015 WOD 08.10.2015

WOD 08.10.2015

A) STRENGTH
In 20 min find 3 rm of thrusters from the
Rack

B) …

Wednesday 7 October 2015 WOD 07.10.2015

WOD 07.10.2015

E.M.O.M. 24

1′ 2 Hang Squat Clean
2′ 10 Deadlift
3′ 30 D.U.

And repea…

Tuesday 6 October 2015 WOD 06.10.2015

Wod 06.10.2015

Strength Day

A) in 20 min find 2 Rm of Front Squat

B) in 20 min, for load…

Monday 5 October 2015 WOD 05.10.2015

WOD 05.10.2015

Happy B-Day Giulione!
40 anni e sentirli! ????
Da oggi ufficialmente Master!…

Friday 2 October 2015 WOD 02.10.2015

WOD 02/10/2015

AMRAP 20′

RX

7 Chest to Bar
14 Wall Ball
1 Rope Climb

ADV

2 Bar …

Thursday 1 October 2015 WOD 01.10.2015

WOD 01.10.2015

FOR TIME

21-18-15-12-9-6-3

H.S.P.U.
Russian Swing 24/32 Kg
Box Jump

Wednesday 30 September 2015 WOD 30.09.2015

WOD 30.09.2015

A.M.R.A.P. 18′

5 Power Snatch 35/50 Kg
10 Barbell lounges 35/50 Kg
15 Burp…

Tuesday 29 September 2015 WOD 29.09.2015

WOD 29.09.2015

A)
BARBELL COMPLEX – FOR LOAD

1 Hang Squat Clen
2 Front Squat
1 Push Jer…

Monday 28 September 2015 WOD 28.09.2015

WOD 28.09.2015

E.M.O.M. 20′

1′ 10 T.T.B. + 15 Squat
2′ 5 Power Clean 60/80 Kg

And repeat

Friday 25 September 2015 WOD 25.09.2015

WOD 25.09.2015

1′ Cal Row
1′ Push Ups
1′ Wall Ball
1′ Sit Ups
1′ KB SDHP 24/32 Kg
1′ D.U….

Thursday 24 September 2015 WOD 24.09.2015

WOD 24.09.2015

STRENGTH DAY

A) FOR LOAD
In 20′ find 4 RM of PUSH PRESS

B) FOR LOAD
In …

Wednesday 23 September 2015 WOD 23.09.2015

WOD 23.09.2015

HAPPY B-DAY Dani!????????

Oggi uno dei nostri ragazzi compie 32 anni e ci ha…

Tuesday 22 September 2015 WOD 22.09.2015

WOD 22.09.2015

6 ROUNDS FOR TIME

6 Hang Power Clean
9 Deadlifit
12 Burpees lateral Jump

Monday 21 September 2015 WOD 21.09.2015

WOD 21.09.2015

“TABATA DAY”

1 Push Ups H/O
2 Air Squat
3 Pull Ups
4 KB Snatch 16/24 Kg

Friday 18 September 2015 WOD 18.09.2015

WOD 18.09.2015

FOR TIME

40 Thrusters ( Only barbell )
40 KB S.D.H.P.
4 Wall Climbs
30 Th…

Thursday 17 September 2015 WOD 17.09.2015

WOD 17.09.2015
A) STRENGTH
In 20′ 5-5-5-5-5 of Front Squat for load

B) METCON
4 ROUNDS …

Wednesday 16 September 2015 WOD 16.09.2015

WOD 16.09.2015

COUPLE WOD | I GO-YOU GO
A.M.R.A.P. 24′

7 Power Snatch 35/50 Kg
14 Wall Ba…

Tuesday 15 September 2015 WOD 15.09.2015

WOD 15.09.2015

A) STRENGTH

3-3-3-3-3 of heavy presses + max. alternate kb presses 12/20 Kg

Monday 14 September 2015 WOD 14.09.2015

WOD 14.09.2015

FOR TIME

21-15-9
Clean & Jerk 30/40 Kg
Pull Ups

15-11-7
Clean & Jerk 4…

Friday 11 September 2015 WOD 11.09.2015

WOD 11.09.2015

A) STRENGTH
In 15′ find 1 RM of Thrusters

B) CINDY
A.M.R.A.P. 20′
5 Pull…

Thursday 10 September 2015 WOD 10.09.2015

WOD 10.09.2015

A) Mobility – Core training

B) Skills – Work on your weakness

– Snatch
-…

Wednesday 9 September 2015 WOD 09.09.2015

WOD 09.09.2015

A.M.R.A.P. 18′

4 Power Clean 60/80 Kg
8 HSPU
12 Deadlift 60/80 Kg
16 Pistols

Tuesday 8 September 2015 WOD 08.09.2015

WOD 08.09.2015

A) STRENGTH
In 20′ 5-5-5-5-5 of Overhead Squat

B) A.M.R.A.P. 12′
30 D.U.

Monday 7 September 2015 WOD 07.09.2015

WOD 07.09.2015

E.M.O.M. 24′

1′ 5 Pull Ups + 5 TTB
2′ 10 Push Ups + 15 Squats
3′ 10 A.Swin…

Friday 4 September 2015 WOD 04.09.2015

WOD 04.09.2015

E.M.O.M. 10′
3 Hang Squat Clean – Carico fisso

FOR TIME
21-15-9
Hang Powe…

Thursday 3 September 2015 WOD 03.09.2015

WOD 03.09.2015

6′ AMRAP
10 Burpees B.J.
10 TTB

2′ REST

6′ AMRAP
20 Cal. Row
20 A. Sw…

Wednesday 2 September 2015 WOD 02.09.2015

WOD 02.09.2015

400 mt Run
20 Push Press 45/60 Kg
20 Ring Dips
400 mt Run
15 Push Press 45/…

Monday 31 August 2015 WOD 31.08.2015

WOD 31.08.2015

4 ROUNDS FOR TIME

30 Wall Balls
20 KB Snatches – RX 16/24 Kg
10 Cluster – …

Friday 28 August 2015 WOD 28.08.2015

WOD 28.08.2015

FOR TIME
7 Rounds of

6 Hang Power Clean 50/70 Kg
12 Box Jump
1 Rope Climb…

Thursday 27 August 2015 WOD 27.08.2015

WOD 27.08.2015

20′ AMRAP

400 Mt Run
5 D.L. 90/120 Kg
10 HSPU

Wednesday 26 August 2015 WOD 26.08.2015

WOD 26.08.2015

A) E.M.O.M. 10′
2 Power Snatch
– Carico fisso da decidere in base al massimal…

Tuesday 25 August 2015 WOD 25.08.2015

WOD 25.08.2015
A)
STRENGTH
In 20′ find 2 RM of Thrusters

B)
FOR TIME
Couple WOD – I go,…

Monday 24 August 2015 WOD 24.08.2015

WOD 24.08.2015

FOR TIME

100 D.U.
50 American Swings 16/24 Kg
40 B.J. Over
30 Push Ups H/…

Friday 21 August 2015 WOD 21.08.2015

WOD 21.08.2015

A) STRENGTH

5 x 3 Heavy Presses + Max strict HSPU

B) Ghost – 1

5…

Thursday 20 August 2015 WOD 20.08.2015

WOD 20.08.2015

FOR TIME

400 mt run
30 Clean & Jerk 40/60 kg
400 mt run
5 Rounds of 14 pu…

Wednesday 19 August 2015 WOD 19.08.2015

WOD 19.08.2015

A) STRENGTH

FRONT SQUAT: in 20 min find 2 rm

B) 15-12-9-12-15

Tuesday 18 August 2015 WOD 18.08.2015

Wod 18.08.2015
SI RIPARTE!!!
RIILLO B DAY

Amrap 31 min

18 power clean
8 push pr…

Friday 7 August 2015 WOD 07.08.2015

WOD 07.08.2015

E con questo WOD vi auguriamo buone vacanze!!! Ci vediamo il 18 agosto, belli, …

Thursday 6 August 2015 WOD 06.08.2015

WOD 06.08.2015

A) STRENGTH-BARBELL COMPLEX 20′ to find Max load of :
1 Squat Snatch
1 OHS

Wednesday 5 August 2015 WOD 05.08.2015

WOD 05.08.2015

HERO DAY
ROY

5 Rounds for time of

15 D.L. 80/100 Kg
20 B.J.
25 Pull Ups

Tuesday 4 August 2015

WOD 04.08.2015

In 20′ find 2 RM of Push Jerk

Then

AMRAP 6′
5 Push Press 35/50 Kg
10 Bu…

Monday 3 August 2015 WOD 03.08.2015

WOD 03.08.2015

30 Thrusters 25/40 Kg
30 KB Snatches 16/24 Kg
30 D.U.

25 Thrusters 25/40 K…

Friday 31 July 2015 WOD 31.07.2015

WOD 31.07.2015

EMOM 30′

First minute :
5 Pull Ups
10 Push Ups
15 Squats

Second minu…

Thursday 30 July 2015 WOD 30.07.2015

WOD 30.07.2015

A) Mobility & Body Weight Flow

B) Lavora sulle tue debolezze:

– Sbarra/An…

Wednesday 29 July 2015 WOD 29.07.2015

WOD 29.07.2015

FOR TIME

27-21-15-9-3

DEADLIFT 80/100 KG
PUSH UPS H/OFF
WALL BALL 6/9KG

Tuesday 28 July 2015 WOD 28.07.2015

WOD 28.07.2015

A) In 20′ find 2RM of Back Squat

B) 12’AMRAP
30 DU
15 TTB
5 Power Clean 6…

Monday 27 July 2015 27.07.2015

WOD 27.07.2015

In 5′
400 mt Run
AMRAP Box Jump
1′ Rest
In 5′
400 mt Run
AMRAP Burpees Pu…

Friday 24 July 2015 WOD 24.07.2015

WOD 24.07.2015

A) STRAPPO (skills/practice)

B) AMRAP 15′

3 POWER SNATCH
2 SQUAT…

Thursday 23 July 2015 WOD 23.07.2015

WOD 23.07.2015

A) COMPLEX (in 20 min trova il max carico)

1 HIGH HANG SQUAT CLEAN

Wednesday 22 July 2015 WOD 22.07.2015

WOD 22.07.2015

30 DU
30 Power Clean 30/40 Kg
30 TTB
30 Box Jump
30 Power Snatch 30/40 Kg…

Tuesday 21 July 2015 WOD 21.07.2015

WOD 21.07.2015

A) FORZA

THRUSTER (dal Power Rack)
2X5 80%
3X3 90%
I…

Monday 20 July 2015 WOD 20.07.2015

WOD 20.07.2015

AMRAP 10′
21 cal row
15 Hang Squat Clean – Rx 35/50
9 Burpees L.J.

5′ Re…

Friday 17 July 2015 WOD 17.07.2015

WOD 17.07.2015

5 ROUNDS for time

8 HSPU
12 Pull Ups
16 Pistols
20 Sit Ups

Thursday 16 July 2015 WOD 16.07.2015

WOD 16.07.2015

20′ AMRAP

200 mt Run
4 Wall Climbs
8 KB Snatch 16/24 Kg
1 Rope Climb

Wednesday 15 July 2015 WOD 15.07.2015

WOD 15.07.2015

E.M.O.M. 10′
2 Power Clean
Carico crescente

5′ Rest

E.M.O.M. 10′
6 Dea…

Tuesday 14 July 2015 WOD 14.07.2015

WOD 14.07.2015

5 ROUNDS
4′ ON – 1′.30″ OFF

200 mt Run
15 W.B.
200 mt Run
15 KB SDHP 32/…

Monday 13 July 2015 WOD 13.07.2015

WOD 13.07.2015

A)
10 OHS 35/50kg
1 C2B
9 OHS 35/50kg
2 C2B
8 OHS 35/50kg
3 C2B
7 OHS 35…

Friday 10 July 2015 WOD 10.07.2015

Wod 10.07.2015

12′ AMRAP
400 MT RUN
8 POWER CLEAN 45/60 KG
12 BURPEES L.J.

3′ REST

12…

Thursday 9 July 2015 WOD 09.07.2015

Wod 09.07.2015

A ) Mobility / Core training

B) Lavora sulle tue debolezze

Tecnica e …

Wednesday 8 July 2015 WOD 08.07.2015

WOD 08.07.2015

TEAM OF 3

1500 Mt Row
180 Pull Ups
180 Push Ups
180 MB Sit Ups
180 MB Sq…

Tuesday 7 July 2015 WOD 07.07.2015

WOD 07.07.2015

STRENGTH/SKILL
A) Deadlift Find 1 RM in 20′

B) AMRAP 12′

8 deadlift 80/1…

Monday 6 July 2015 WOD 06.07.2015

WOD 06.07.2015

5 R.F.T.

21 box jumps
15 hspu
9 thrusters 40/60 kg

Thursday 2 July 2015 WOD 02.06.2015

WOD 02.07.2015

A) EMOM 12′
1 Push Press
1 Push Jerk
Carico crescente

B) La cugina di Cin…

Wednesday 1 July 2015 WOD 01.07.2015

WOD 01.07.2015

A) STRENGTH/SKILL
In 20′ find your RM of
1 Squat Clean
1 Hang Squat Clean

Tuesday 30 June 2015 WOD 30.06.2015

WOD 30.06.2015

18′ AMRAP
7 H.S.P.U.
14 T.T.B.
30 D.U.

Monday 29 June 2015 WOD 29.06.2015

WOD 29.06.2015

4 Rounds

1′ Row
1′ KB Swing 24/16
1′ WB
1′ Push Ups H/O
1′ Rest

Friday 26 June 2015 26.06.2015

WOD 26.06.2015
Start every 5′ for 20′ (4 sets)

400 mt run
7 Hang Power Snatch 50/35
14 Burp…

Thursday 25 June 2015 WOD 25.06.2015

WOD 26.05.2015

A) STRENGTH/SKILL
Deadlift
5-5-5-5-5

B) MC
4 RFT
15 SDHP 40/25
15 Burpe…

Tuesday 23 June 2015 WOD 23.06.2015

WOD 23.06.2015

A) STRENGTH/SKILL
Front Squat
5-5-5-5-5
Pull Ups
5-5-5-5-5 con sovraccarico…

Monday 22 June 2015 WOD 22.06.2015

WOD 22.06.2015

10 Push Jerk 70/50 Kg
10 Burpees L.J.
200 mt Run
9 Push Jerk 70/50 Kg
9 Bur…

Friday 19 June 2015 Wod 19/06/2015

Wod 19/06/2015

5 rounds in 20′ min
Start every 4 minute

15 pull ups
20 push ups
25 swing…

Thursday 18 June 2015 WOD 18.06.2015

WOD 18.06.2015
A)
-Mobility
– Core Training

B) LAVORA SULLE TUE DEBOLEZZE
G: HSPU – HSW – …

Wednesday 17 June 2015 WOD 17.06.2015

WOD 17.06.2015

Se non piove

AMRAP 20
400 mt Run
10 Box Jump
15 TTB
20 WB

Se piove…

Tuesday 16 June 2015 WOD 16/06/2015

Wod 16/06/2015

A)
BARBELL COMPLEX
(trova il carico massimo in 15′)

1 Clean
1 Hang Clean…

Monday 15 June 2015 WOD 15.06.2015

Wod 15.06.2015

A) DIANE
21-15-9
Clean 60/40 kg – Ring dips

3 min rest

B) ELIZABETH
21…

Friday 12 June 2015 WOD 12.06.2015

Wod 12.06.2015

A) 10 – 1
Pull ups
Power Clean 50/35 kg

B) 10 – 1
A. Swing 24/16 kg
Push…

Thursday 11 June 2015 WOD 11.06.2015

WOD 11.06.2015

31 Rounds for time (RX) / 20 Rounds (Scaled)
TIME CAP 50′

2 HSPU
3 Front S…

Wednesday 10 June 2015 WOD 10/06/2015

WOD 10/06/2015

AMRAP 20′

5 POWER SNATCH 35/50 KG
10 TTB
15 BOX JUMP

Tuesday 9 June 2015 Wod 09/06/2015

Wod 09/06/2015

Strength
Back Squat (find 3 rm in 20′)

5′ rest

2′ max cal row
1′ rest…

Monday 8 June 2015 WOD 08.06.2015

WOD 08.06.2015

FOR TIME
Run 400m
40 Burpees
Run 400m
40 Kettlebell Swings (24kg/16kg)
Ru…

Friday 5 June 2015 WOD 05.06.2015

WOD 05.06.2015

A) SKILL / STRENGTH
Find 3 RM of OHS

B) AMRAP 15′
5 OHS 50/35
10 HSPU
15…

Thursday 4 June 2015 WOD 04.06.2015

WOD 04.06.2015

A) SKILL / STRENGTH
1 RM of Clean & Jerk

B) “BARBARELLA”
3 ROUNDS OF
20 P…

Wednesday 3 June 2015 WOD 03.06.2015

Wod 03.06.2015

With running clock

0/10′ 3 rounds
40 Du
25…

Saturday 30 May 2015 WOD 30.05.2015

Wod 30.05.2015

Team x 2

10′ max cal row
10′ amrap burpees box step over with 2 kettlebell …

Friday 29 May 2015 WOD 29.05.2015

WOD 29.05.2015

A) In 20′ find 3 RM of Thrusters

B)
FOR TIME
10 Burpees 10 Swing 1 Rope Cl…

Thursday 28 May 2015 WOD 28.05.2015

WOD 28.05.2015

AMRAP 20′
6 Ring Dips
12 Push Ups H/O
18 Squats
1 Power Clean 80/60Kg
6 Ri…

Tuesday 26 May 2015 WOD 26.05.2015

WOD 26.05.2015

A) 20′ PRACTICE HAND STAND WALK
5′ Rest
B) DEATH BY PUSH PRESS 50/30kg

Wednesday 27 May 2015 WOD 27.05.2015

WOD 27.05.2015
A)
3 Rounds
200 mt Run
7 Snatch 50/35
14 BJ

B)
EMOM 12′
1′ 15 SDHP 32/24…

Monday 25 May 2015 WOD 25.05.2015

WOD 25.05.2015

FOR TIME
4 ROUNDS

27 WB
21 DL 60/40
15 CTB Pull ups
9 FS 60/40

Friday 22 May 2015 WOD 22.05.2015

WOD 22.05.2015

A)
In 15′ 1 RM di Squat Clean

B)
3 Rounds
1′ Max Cal Row
1′ Max KB Snatc…

Thursday 21 May 2015 WOD 21.05.2015

WOD 21.05.2015
AMRAP 15′

2 Push Press RX 50/35
2 CTB-Pull Ups
20 Du
3 Push Press RX 50/35

Wednesday 20 May 2015 WOD 20.05.2015

WOD 20.05.2015

5’AMRAP
3 Wall Climbs
6 Burpees Box Jump
9 Power Clean 50/30
1′ REST
5’AMR…

Tuesday 19 May 2015 WOD 19.05.2015

WOD 19.05.2015
A)
STRENGHT
In 20′ trova 3 rm di Push Jerk

B)
AMRAP 12′
4 THRUSTERS 60/40

Monday 18 May 2015 WOD 18.05.2015

WOD 18.05.2015
È lunedì

4′
6 HPC 60/40
12 Swing 24/16
18 BJ
AMRAP Cal Row
1’rest
4′
6…

Friday 15 May 2015 WOD 15.05.2015

WOD 15.05.2015
FOR TIME

20 burpees LJ
Grace
20 burpees LJ
Isabel
20 burpees LJ

Thursday 14 May 2015 WOD 14.05.2015

WOD 14.05.2015

For time
5 rounds

10 HSPU
15 SDHP 25/40 kg
20 MBClean 6/9 kg

Wednesday 13 May 2015 WOD 13.05.2015

WOD 13.05.2015
A)
Strenght
5×5 Back Squat

B)
10-1
TTB
Box Jump Over

Tuesday 12 May 2015 WOD 12-05.2015

WOD 12-05.2015
FRANTASY LAND
For time:
21-15-9
Thrusters 40/25
Pull-ups

15-12-9
Thruster…

Monday 11 May 2015 WOD 11.05.2015

WOD 11.05.2015

5 rounds For time

200 mt run
30 Swing 16/24 kg
40 KB Lounges
50 Push Ups …

Friday 8 May 2015 Wod 08.05.2015

Wod 08.05.2015

A)
EMOM 12′
3 RP Deadlift touch and go

B)
ANNIE
50-40-30-20-10
DU
SU

Thursday 7 May 2015 Wod 07.05.2015

Wod 07.05.2015

B DAY

21 15 9
Pistols – Burpees
2′ rest
21 15 9
Wall Ball – Burpees
2′ …

Wednesday 6 May 2015 WOD 06.05.2015

WOD 06.05.2015

A)
Complex
1 Squat Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

B)
12…

Tuesday 5 May 2015 WOD 05.05.2015

WOD 05.05.2015
AMRAP 18′

4 Snatch 50/35
6 Ring Dips
8 HSPH
10 Box Jump

Monday 4 May 2015 WOD 04.05.2015

WOD 04.05.2015

“DT”

5 round

12 deadlift
9 hang p. Clean
6 jerk

Rx 70/50 kg

Saturday 2 May 2015 WOD 02.05.2015

WOD 02.05.2015

TEAM da 3

60 DU
120 Wall Ball
120 Swing 24/16
150 DU
120 TTB
120 Power …

Thursday 30 April 2015 WOD 30.04.2015

WOD 30.04.2015
A coppie

Hero day
“Murph”

1600 Mt Row
100 Pull Ups
200 Push Up
300 Squa…

Wednesday 29 April 2015 WOD 29.04.2015

WOD 29.04.2015
A
Strength/Skills
3x
10 Strict Pull up
1′ rest
Max tenute isometriche

2’r…

Tuesday 28 April 2015 WOD 28.04.2015

WOD 28.04.2015

STRENGTH/Skill
Press
5-5-4-4-3-3 at 75/80/85/90/95/100%

WOD
50 DU
30 Pu…

Monday 27 April 2015 WOD 27.04.2015

WOD 27.04.2015

6′
1 OHS 60/40 kg. 2 KB SWING 32/24 kg
2 OHS 4 KB SWING
3 OHS 6 KB SWING
4 …

Friday 24 April 2015 WOD.24.04.2015

WOD 24.4.2015

Tabata Day

– Air Squat
– Push Up
– Sit Up
– DU
– Plank

8 x 20”on 10”…

Thursday 23 April 2015 WOD 23.04.2015

WOD 23.04.2015
FOR TIME
21-18-15-12-9-6-3

Deadlift | RX 90Kg/60Kg
Bumper OH lunges 15Kg/5Kg…

Wednesday 22 April 2015 WOD 22.04.2015

WOD 22.04.2015
AMRAP 20′

200mt run
15 TTB
10 Clean & Jerk 60/40
5 Strict HSPU

Tuesday 21 April 2015 WOD 21.04.2015

WOD 21.04.2015

AMRAP 7′
5 Snatch 50/30
30 D.U.

3′ REST

AMRAP 7′
10 SDHP 32/20
250 mt…

Monday 20 April 2015 WOD 20.04.2015

WOD 20.04.2015
STRENGTH / SKILL

Front Squat
5-5-5-5-5 at 80/85/90/95/100%

WOD

FRAN
21…

Saturday 18 April 2015 WOD 18.04.2015

WOD 18.04.2015
FOR TIME

300mt row
30 Wall Ball
300 mt row
30 Pull Up
300 mt Row
30 DL 70…

Friday 17 April 2015 WOD 17.04.2015

WOD 17.04.2015
FOR TIME

4 ROUNDS
17 Power Clean
17 Front Squat
17 Push Press

RX 50/30

Thursday 16 April 2015 WOD 16.04.2015

WOD 16.05.2015
5 Rounds of

1′ Row
1′ Burpees
1′ Swing
1′ Rest

Wednesday 15 April 2015 WOD 15.04.2015

WOD 15.04.2015
FOR TIME
7 ROUNDS of

6 Hang Power Clean 60/40
12 Wall Ball
18 Box Jump

Monday 13 April 2015 WOD 13.04.2015

WOD 13.04.2015 – CINDERELLA

AMRAP 20′
5 Pull Up
10 Push Up
15 Squat
20 Double Under

Tuesday 14 April 2015 WOD 14.04.2015 – OPEN 14.5

WOD 14.04.2015

21 Thrusters
21 Burpees
18 Thrusters
18 Burpees
15 Thrusters
15 Burpees
1…