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VERSION:2.0
PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:Crossfit Segrate
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
REFRESH-INTERVAL;VALUE=DURATION:PT1H
X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
END:DAYLIGHT
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20161030T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20170326T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20171029T010000
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20180325T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20181028T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171204
DTEND;VALUE=DATE:20171205
DTSTAMP:20260403T193622
CREATED:20171203T230153Z
LAST-MODIFIED:20171203T193117Z
UID:2009-1512345600-1512431999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 4/12/2017
DESCRIPTION:WL – Barbell Cycling\nEMOM 15’\nMIN 1 Power Clean & Push Jerk – 5-7 reps @ light weight \nMIN 2 12/15 Push Ups \nMIN 3 20/30 Air Squat \nWOD\nFor Time:\n50 DB Push Press (not Jerk) @ 20/10Kg \n1000mt Row
URL:http://www.crossfitsegrate.com/event/lunedi-4122017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171202
DTEND;VALUE=DATE:20171203
DTSTAMP:20260403T193622
CREATED:20171201T230149Z
LAST-MODIFIED:20171201T211357Z
UID:2008-1512172800-1512259199@www.crossfitsegrate.com
SUMMARY:SABATO 02/11/17
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility\nSATURDAY TEAM WOD of 3\nRules:\n2 members work together\, the other rests then switch\nAMRAP 8’:\nMember 1 10 Cal Row\nMember 2 Air Squat\nMember 3 Rest\ntotal score= calories accumulated + reps of air squat\n-Rest 2’-\nAMRAP 8’:\nMember 1 10 Burpees\nMember 2 Ground to Over Head Plate @20/10Kg\nMember 3 rest\ntotal score= burpees accumulated + reps of Ground to Over Head Plate -Rest 2’-\nAMRAP 8’:\nMember 1 10 KB Sumo Deadlift High Pull @ 32/24Kg\nMember 2 Double Unders\nMember 3 Rest\ntotal score= KB SDHP accumulated + DU
URL:http://www.crossfitsegrate.com/event/sabato-021117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171201
DTEND;VALUE=DATE:20171202
DTSTAMP:20260403T193622
CREATED:20171130T234706Z
LAST-MODIFIED:20171130T194656Z
UID:2005-1512086400-1512172799@www.crossfitsegrate.com
SUMMARY:1 Dicembre 2017
DESCRIPTION:  \nGymnastic\nA1- Strict C2B 4 x 5\nA2- Hollow Hold 4 x 30”\nA3- Tuck Hold b/w parllette 4 x 20” \nWOD\n7 Rounds of:\n3 Deadlift @ 100/70 Kg\n4 HSPU Strict or 8 Push Up\n21 Double Unders or 60 DU
URL:http://www.crossfitsegrate.com/event/1-dicembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171130
DTEND;VALUE=DATE:20171201
DTSTAMP:20260403T193622
CREATED:20171129T233133Z
LAST-MODIFIED:20171129T193518Z
UID:2004-1512000000-1512086399@www.crossfitsegrate.com
SUMMARY:30 Novembre 2017
DESCRIPTION:  \nSQUAT SNATCH\nEMOM 12’ 5-5-5-4-4-4-3-3-3-2-1-1 Reps @ climbing \nWOD\n5 power snatches 60/40\n100m run\n7 power snatches\n200m run\n9 power snatches\n400m run\n11 power snatches\n600m run
URL:http://www.crossfitsegrate.com/event/30-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171129
DTEND;VALUE=DATE:20171130
DTSTAMP:20260403T193622
CREATED:20171129T002036Z
LAST-MODIFIED:20171128T202141Z
UID:2003-1511913600-1511999999@www.crossfitsegrate.com
SUMMARY:29 Novembre 2017
DESCRIPTION:WOD 25’AMRAP \n500mt Row\n-then-\n3 Rounds of:\n5 Box Jump\n5 Toes to Bar\n5 Box Jump\n5 Burpees Pull Ups
URL:http://www.crossfitsegrate.com/event/29-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171128
DTEND;VALUE=DATE:20171129
DTSTAMP:20260403T193622
CREATED:20171128T055943Z
LAST-MODIFIED:20171128T060038Z
UID:2002-1511827200-1511913599@www.crossfitsegrate.com
SUMMARY:28 Novembre 2017
DESCRIPTION:  \nEMOM 10’\nOdd Strict ring MU or transitions on low ring – 1-3 Reps\nEven 6 Perfect Gym Push Up + 12 Air Squat \nWOD\n3 rounds for time:\n15 KB Swing @ 32/24Kg\n12 Thruster 40/30 Kg\n9 Bar facing Burpees
URL:http://www.crossfitsegrate.com/event/2002/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171127
DTEND;VALUE=DATE:20171128
DTSTAMP:20260403T193622
CREATED:20171127T012328Z
LAST-MODIFIED:20171126T212529Z
UID:2000-1511740800-1511827199@www.crossfitsegrate.com
SUMMARY:27 Novembre 2017
DESCRIPTION:  \nStrength\nA1- Back Squat with 3” pause in bottom pos 4 x 5-4-3-3 @ climbing\nA2- Superman Hold 4 x 45” \nWOD\n4 Intervals of 2’ ON\, 1’OFF\n5 Squat Clean @ 70/45Kg\n5 STOH @ 70/45Kg
URL:http://www.crossfitsegrate.com/event/26-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171125
DTEND;VALUE=DATE:20171126
DTSTAMP:20260403T193622
CREATED:20171124T234548Z
LAST-MODIFIED:20171124T165046Z
UID:1999-1511568000-1511654399@www.crossfitsegrate.com
SUMMARY:25 Novembre 2017
DESCRIPTION:  \nWOD\nin teams of 3:\n30 Thruster dumbbell 20/15\n30 overhead lunges dumbbell 20/15\n30 kettlebell swings 24/16\n30 box Jump\n30 HSPU\n30 pull ups\n1200 m Row\n30 pullups\n30 HSPU\n30 box Jump\n30 kettlebell swings\n30 over head lunges dumbbell 20/15\n30 Thruster dumbbell 20/15
URL:http://www.crossfitsegrate.com/event/25-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171124
DTEND;VALUE=DATE:20171125
DTSTAMP:20260403T193622
CREATED:20171124T013647Z
LAST-MODIFIED:20171123T213755Z
UID:1998-1511481600-1511567999@www.crossfitsegrate.com
SUMMARY:24 Novembre 2017
DESCRIPTION:  \nSKILLS: KB SNATCH \nAMRAP 20’\n3 Rounds of:\n12 Wall Balls 9/6 Kg\n9 Alt arm KB SNATCH @ 24/16 Kg\n6 Push Ups\n-then-\n100DU\n200mt Run
URL:http://www.crossfitsegrate.com/event/24-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171123
DTEND;VALUE=DATE:20171124
DTSTAMP:20260403T193622
CREATED:20171122T230708Z
LAST-MODIFIED:20171122T200821Z
UID:1997-1511395200-1511481599@www.crossfitsegrate.com
SUMMARY:23 Novembre 2017
DESCRIPTION:STRENGTH: \nA1 – CLOSED GRIP BENCH PRESS 4 x 6 reps tempo 2020\nA2 – Star Lateral Side plank 3-4 x 30” each side\nA3- Good Morning @ light weight tempo 2020 – 4 x 10 \nWOD: ISABEL\n30 Power Snatch for time@60/40Kg\ncap 7’
URL:http://www.crossfitsegrate.com/event/23-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171122
DTEND;VALUE=DATE:20171123
DTSTAMP:20260403T193622
CREATED:20171122T011050Z
LAST-MODIFIED:20171121T211219Z
UID:1996-1511308800-1511395199@www.crossfitsegrate.com
SUMMARY:22 Novembre 2017
DESCRIPTION:WOD: \n6 Intervals 3’ ON: 3’ OFF\n250mt Row\nThen AMRAP of:\n5 Deadlift 80/60 Kg\n6 Pull Up\n7 OTB Burpees
URL:http://www.crossfitsegrate.com/event/22-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171121
DTEND;VALUE=DATE:20171122
DTSTAMP:20260403T193622
CREATED:20171120T234332Z
LAST-MODIFIED:20171120T184449Z
UID:1995-1511222400-1511308799@www.crossfitsegrate.com
SUMMARY:21 Novembre 2017
DESCRIPTION:  \nSTRENGTH:\nA1 – FRONT SQUAT 5 x 5 across weight\nA2 – RING DIP STRICT 5 x 5 \nWOD: AMRAP 8’\n5 Push Jerk @ 60/40Kg\n5 Front Squat @ 60/40Kg
URL:http://www.crossfitsegrate.com/event/21-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171120
DTEND;VALUE=DATE:20171121
DTSTAMP:20260403T193622
CREATED:20171120T032334Z
LAST-MODIFIED:20171119T132449Z
UID:1994-1511136000-1511222399@www.crossfitsegrate.com
SUMMARY:20 Novembre 2017
DESCRIPTION:GYM STRENGTH \n4 Rounds:\nA1. Strict Chest to Bar/ Pull Up 6-8\nA2. Parallette Push Up tempo 2020 6-8 \nWOD: 4 x 2’ ON 2’ OFF\nAMRAP\n7 KB Swing 32/24\n7 Burpees Box Jump
URL:http://www.crossfitsegrate.com/event/20-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171118
DTEND;VALUE=DATE:20171119
DTSTAMP:20260403T193622
CREATED:20171117T234930Z
LAST-MODIFIED:20171117T195147Z
UID:1993-1510963200-1511049599@www.crossfitsegrate.com
SUMMARY:18 Novembre 2017
DESCRIPTION:  \nTEAM WOD of 2: “I Go\, You Go” change as you want All team must complete:\nFrom 0’ to 10’\n1RM SQUAT CLEAN\nFrom 10’ to 20’ – switching as needed\, max reps and rounds of: \n100mt Run with ball @9/6 Kg\n10 Burpees Pull Ups\n100mt Run with ball @9/6 Kg\n20 Wall Ball @9/6Kg\n100mt Run with ball 9/6 Kg\n30 ABmat Sit Ups\nFrom 20’ to 30’ – switching as needed\, max reps / calories and rounds of: \n30 Thruster\n30 Cal Row
URL:http://www.crossfitsegrate.com/event/18-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171117
DTEND;VALUE=DATE:20171118
DTSTAMP:20260403T193622
CREATED:20171117T004531Z
LAST-MODIFIED:20171116T204730Z
UID:1992-1510876800-1510963199@www.crossfitsegrate.com
SUMMARY:17 Novembre 2017
DESCRIPTION:SKILLS: kipping HSPU \nWOD:\n4 Intervals 3’ ON : 3’ OFF\n250/200 mt Row\nmax rounds of Cindy (5pull up\,10push ups\,15air squat)\n-restarting the round of cindy where you left it on the previous interval
URL:http://www.crossfitsegrate.com/event/17-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171116
DTEND;VALUE=DATE:20171117
DTSTAMP:20260403T193622
CREATED:20171116T012640Z
LAST-MODIFIED:20171115T212802Z
UID:1987-1510790400-1510876799@www.crossfitsegrate.com
SUMMARY:16 Novembre 2017
DESCRIPTION:  \nStrength 5X 5 push jerk behind the neck from rack \nWod: 3 Rounds\n15 Hang Power Snatch@40/30\n30 Burpees
URL:http://www.crossfitsegrate.com/event/16-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20171115T080000
DTEND;TZID=Europe/Rome:20171115T170000
DTSTAMP:20260403T193622
CREATED:20171115T055724Z
LAST-MODIFIED:20171115T055724Z
UID:1986-1510732800-1510765200@www.crossfitsegrate.com
SUMMARY:15 Novembre
DESCRIPTION:STRENGTH: \nA1 – Deadlift 4 x 10-8-6-4 @ climbing\nA2- SUPERMAN HOLD 4 x 40” \nWOD:\nFor Time:\n21 Sumo Deadlift High Pull 50/35Kg\n21 K2E\n15 Sumo Deadlift High Pull 50/35Kg\n15 Push Ups\n9 Sumo Deadlift High Pull 50/35Kg\n9 Ring Muscle Ups or C2B
URL:http://www.crossfitsegrate.com/event/15-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171114
DTEND;VALUE=DATE:20171115
DTSTAMP:20260403T193622
CREATED:20171114T013550Z
LAST-MODIFIED:20171113T213704Z
UID:1985-1510617600-1510703999@www.crossfitsegrate.com
SUMMARY:14 Novembre 2017
DESCRIPTION:WOD:\nAMRAP 30’:\n800mt Run\n-then- 2 Rounds of:\n24 Double Unders\n12 box jump\n8 Down& Ups\n6 Power Clean @ 60/40Kg\n4 Push Press @ 60/40 kg
URL:http://www.crossfitsegrate.com/event/14-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171113
DTEND;VALUE=DATE:20171114
DTSTAMP:20260403T193622
CREATED:20171112T230536Z
LAST-MODIFIED:20171112T130922Z
UID:1984-1510531200-1510617599@www.crossfitsegrate.com
SUMMARY:13 Novembre 2017
DESCRIPTION:Strength:\nEvery 30”x 14sets\n1 Thruster @ across weight \nWOD:\nAMRAP 10’\nLadder up 2-4-6-8-…\nKB Swing @ 24/16 Kg\nKB Goblet Squat @ 24/16 Kg\nBurpees \n  \n 
URL:http://www.crossfitsegrate.com/event/13-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171111
DTEND;VALUE=DATE:20171112
DTSTAMP:20260403T193622
CREATED:20171110T230239Z
LAST-MODIFIED:20171110T210352Z
UID:1983-1510358400-1510444799@www.crossfitsegrate.com
SUMMARY:Novembre 11\, 2017
DESCRIPTION:HERO WOD \nTHREE WISE MEN.
URL:http://www.crossfitsegrate.com/event/novembre-11-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171110
DTEND;VALUE=DATE:20171111
DTSTAMP:20260403T193622
CREATED:20171109T232233Z
LAST-MODIFIED:20171109T162430Z
UID:1982-1510272000-1510358399@www.crossfitsegrate.com
SUMMARY:Venerdi 10 Novembre
DESCRIPTION:  \nCouple team wod:\n20’ AMRAP:\n5 Bar Muscle Ups or 10 c2b/ Pull ups\n6 Sync plate gto\n8 Sync burpees over plate\n60 du/150su
URL:http://www.crossfitsegrate.com/event/venerdi-10-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171109
DTEND;VALUE=DATE:20171110
DTSTAMP:20260403T193622
CREATED:20171109T070429Z
LAST-MODIFIED:20171109T070429Z
UID:1981-1510185600-1510271999@www.crossfitsegrate.com
SUMMARY:9 novembre
DESCRIPTION:  \nGiovedi \nEMOM 12’\nMin1 – 30” Hand Stand Hold Min2- 30” Tuck crunch\nMin3- 30” DB see saw press \nWOD:\n4 Intervals 2’ON\, 2’OFF\n300mt M/ 250mt W Row\nAMRAP\n5 TTB\n5 DB Hang Power clean & Push Press @20/10 Kg
URL:http://www.crossfitsegrate.com/event/9-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171108
DTEND;VALUE=DATE:20171109
DTSTAMP:20260403T193622
CREATED:20171107T231900Z
LAST-MODIFIED:20171107T182009Z
UID:1980-1510099200-1510185599@www.crossfitsegrate.com
SUMMARY:8 Novembre 2017
DESCRIPTION:GYM SKILLS:\nROPE CLIMB \nWOD:\nFor time:\n50 1-arm-DB-Snatch 20/10 Kg (alternating)\n50 Burpees Box Jump Overs\n1 k RUN
URL:http://www.crossfitsegrate.com/event/8-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171107
DTEND;VALUE=DATE:20171108
DTSTAMP:20260403T193622
CREATED:20171106T230654Z
LAST-MODIFIED:20171106T200814Z
UID:1979-1510012800-1510099199@www.crossfitsegrate.com
SUMMARY:7 Novembre 2017
DESCRIPTION:STRENGTH: \nEMOM 10’ – 1 barbell taken from the ground \, same weight\nOdd: 10 reps Back squat\nEven: 5 reps front squat \nWOD:\n7 Rounds of:\n7 Power Clean @ 80/50 Kg\n9 Wall Ball @ 9/6 Kg\n12 Down & Up
URL:http://www.crossfitsegrate.com/event/7-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171106
DTEND;VALUE=DATE:20171107
DTSTAMP:20260403T193622
CREATED:20171106T012056Z
LAST-MODIFIED:20171105T112157Z
UID:1978-1509926400-1510012799@www.crossfitsegrate.com
SUMMARY:6 Novembre 2017
DESCRIPTION:WL:\nHang Power Snatch – Heavy Double of the Day \nWOD:\nAMRAP 10’\n5 Powert Snatch @60/40Kg \n10 Push Ups hand off\n15 Air Squat
URL:http://www.crossfitsegrate.com/event/6-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171104
DTEND;VALUE=DATE:20171105
DTSTAMP:20260403T193622
CREATED:20171104T015839Z
LAST-MODIFIED:20171103T220028Z
UID:1977-1509753600-1509839999@www.crossfitsegrate.com
SUMMARY:4  novembre 2017
DESCRIPTION:  \nTEAM WOD of 2: “I go\, You go” as needed \nAMRAP 20’\n100 DU or 300 SU\n50 Wall Ball@9/6Kg\n40 Burpees\n30 KB SDHP @ 32/24 Kg\n20 DB Snatch alt Arm@20/10Kg \n1000 my Run ALL TEAM TOGETHER
URL:http://www.crossfitsegrate.com/event/4-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171103
DTEND;VALUE=DATE:20171104
DTSTAMP:20260403T193622
CREATED:20171103T015044Z
LAST-MODIFIED:20171102T115140Z
UID:1976-1509667200-1509753599@www.crossfitsegrate.com
SUMMARY:3 Novembre 2017
DESCRIPTION:Strength: 2RM Front Squat \nWOD:\n5 Intervals\n1’ 30” ON\, 1’30” OFF\n300mt M / 250mt W Row\nMax Effort Hang Power Snatch @35/25 Kg
URL:http://www.crossfitsegrate.com/event/3-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171102
DTEND;VALUE=DATE:20171103
DTSTAMP:20260403T193622
CREATED:20171102T011351Z
LAST-MODIFIED:20171101T211531Z
UID:1975-1509580800-1509667199@www.crossfitsegrate.com
SUMMARY:2 Novembre 2017
DESCRIPTION:MIDLINE: \n3 Sets for quality:\nMountain Climber – 20 reps \nalt leg Abmat Sit Ups -15 reps\nStrict K2E – 10 reps\nMax Tuck Hold on the bar\n-rest 1’ \nWOD:\n3 Rounds of:\n400mt Run\n9 Deadlift @100/75 Kg\n12 Strict HSPU or Pike push
URL:http://www.crossfitsegrate.com/event/2-novembre-2018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171101
DTEND;VALUE=DATE:20171102
DTSTAMP:20260403T193622
CREATED:20171101T011309Z
LAST-MODIFIED:20171031T220405Z
UID:1974-1509494400-1509580799@www.crossfitsegrate.com
SUMMARY:1 Novembre 2017
DESCRIPTION:TEAM WOD of 2: \nAMRAP 30’- switching as needed:\n50 Back Rack forward Lunges alt leg @ 50/35 Kg\n30 SYNCRO Bar Facing Burpees (both members perform together & syncro burpees)\n50 Back Rack forward Lunges alt leg @ 50/35 Kg\n30 SYNCRO Knee to elbows (both members perform together & syncro k2e)\n50 Back Rack forward Lunges alt leg @ 50/35 Kg\n100 Cal Row
URL:http://www.crossfitsegrate.com/event/1-novembre-2017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171031
DTEND;VALUE=DATE:20171101
DTSTAMP:20260403T193622
CREATED:20171031T010327Z
LAST-MODIFIED:20171030T210429Z
UID:1972-1509408000-1509494399@www.crossfitsegrate.com
SUMMARY:31 Ottobre 2017
DESCRIPTION:  \nGYM SKILLS: \nBar Muscle Ups \nEMOM 10’: 1-2 Bar Muscle Ups for quality / Chest to bar Pull Ups / Kipping Pull Ups for quality \nWOD:\n10’ AMRAP\n10 Thruster@50/35\n10 Pull Up
URL:http://www.crossfitsegrate.com/event/31-ottobre-2017-2/
END:VEVENT
END:VCALENDAR