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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
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METHOD:PUBLISH
X-WR-CALNAME:Crossfit Segrate
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
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X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20161030T010000
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TZNAME:CEST
DTSTART:20170326T010000
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DTSTART:20171029T010000
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TZNAME:CEST
DTSTART:20180325T010000
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TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20181028T010000
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TZOFFSETTO:+0200
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DTSTART:20190331T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20191027T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180126
DTEND;VALUE=DATE:20180127
DTSTAMP:20260403T235817
CREATED:20180125T230129Z
LAST-MODIFIED:20180125T155621Z
UID:2070-1516924800-1517011199@www.crossfitsegrate.com
SUMMARY:VENERDI' 26/01/2018
DESCRIPTION:WL\nA- Hang Squat Snatch – 2RM in 12’ \nWOD:\n3 Intervals 3’ON\, 2’OFF AMRAP\n10 DB Burpees @20/10kg \n10 M / 6 W Pull Ups \n30 DU or 75 SU
URL:http://www.crossfitsegrate.com/event/venerdi-26012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180125
DTEND;VALUE=DATE:20180126
DTSTAMP:20260403T235817
CREATED:20180124T230100Z
LAST-MODIFIED:20180121T164628Z
UID:2068-1516838400-1516924799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 25/01/2018
DESCRIPTION:PUSH and PULL STRENGTH:  \nA1- Strict Press 4 x 6-8\nA2- Strict Pull Ups 4 x 8-10 \n60” Rest \nWOD:\nTEAM WOD of 2\nAMRAP 18’ -I go you go as needed \n25 Cal Row\n25 Push Jerk @50/35Kg\n25 Wall Balls@9/6Kg
URL:http://www.crossfitsegrate.com/event/giovedi-25012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180124
DTEND;VALUE=DATE:20180125
DTSTAMP:20260403T235817
CREATED:20180123T230122Z
LAST-MODIFIED:20180121T164230Z
UID:2067-1516752000-1516838399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 24/01/2018
DESCRIPTION:WOD:\n6 Rounds of:\n-400mt Run\n-20 M/15 W Push up H/Off\n-10 KB Swing @ 32/24 Kg\n-5 Hang Power Clean @70/50Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-24012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180123
DTEND;VALUE=DATE:20180124
DTSTAMP:20260403T235817
CREATED:20180122T230101Z
LAST-MODIFIED:20180121T162221Z
UID:2066-1516665600-1516751999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 23/01/2018
DESCRIPTION:GYMNASTICS Skills \nKIPPING TTB \nWOD:\n5 Rounds of:\n10 Deadlift @70/50 kg \n7 Box jump overs \n5 TTB
URL:http://www.crossfitsegrate.com/event/martedi-23012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180122
DTEND;VALUE=DATE:20180123
DTSTAMP:20260403T235817
CREATED:20180121T230130Z
LAST-MODIFIED:20180121T194709Z
UID:2065-1516579200-1516665599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 22/01/2018
DESCRIPTION:  \nEMOM 12′ \nODD: 6-10 BURPEES \nEVEN 10 KB GOBLET SQUAT #24/16 \nWOD:\n5 INTERVALS 1’30” ON/1’30 OFF \n15KB SWING #32/24 \nME DU
URL:http://www.crossfitsegrate.com/event/lunedi-22012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180120
DTEND;VALUE=DATE:20180121
DTSTAMP:20260403T235817
CREATED:20180119T230148Z
LAST-MODIFIED:20180119T203740Z
UID:2062-1516406400-1516492799@www.crossfitsegrate.com
SUMMARY:SABATO 20/01/2018
DESCRIPTION:SATURDAY TEAM WOD of 2 Switch as needed \nFor time complete:\n100 Squat Clean@50/35Kg\n80 V Ups\n60 Burpees Box jump over\n40 SDHP @50/35Kg\n20 Wall climb\n100 DU
URL:http://www.crossfitsegrate.com/event/sabato-20012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180119
DTEND;VALUE=DATE:20180120
DTSTAMP:20260403T235817
CREATED:20180118T230129Z
LAST-MODIFIED:20180118T202615Z
UID:2061-1516320000-1516406399@www.crossfitsegrate.com
SUMMARY:VENERDI' 19/01/2018
DESCRIPTION:WL\nPush Jerk + Split Jerk – EMOM 12’ – 2+1 /1+2 (alterna ogni minuto) – lavoro tecnico \nWOD\n5 Rounds of:\n10 m / 6 w Pull Ups \n12 DBs Push Jerk (not Push Press)@20/10Kg \n30 alt DBs lunges @20/10Kg
URL:http://www.crossfitsegrate.com/event/venerdi-19012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180118
DTEND;VALUE=DATE:20180119
DTSTAMP:20260403T235817
CREATED:20180117T230123Z
LAST-MODIFIED:20180116T165315Z
UID:2060-1516233600-1516319999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 18/01/2018
DESCRIPTION:WOD \n6 Intervals 2’ ON/2’ OFF (AMRAP): \n200mt Run \n12-15 Wall ball @9/6Kg \nME KB Swing@24/16Kg
URL:http://www.crossfitsegrate.com/event/giovedi-18012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180117
DTEND;VALUE=DATE:20180118
DTSTAMP:20260403T235817
CREATED:20180116T230119Z
LAST-MODIFIED:20180116T164142Z
UID:2059-1516147200-1516233599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 17/01/2018
DESCRIPTION:WOD\nAMRAP 30’ \n30 Burpees \n50 Double Unders \n30 box Jump overs \n50 Double Unders \n30 m / 20 w Calories Row \n50 Double Unders \n30 DB Hang power Clean & Push Press@20/10Kg \n50 Double Unders
URL:http://www.crossfitsegrate.com/event/mercoledi-17012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180116
DTEND;VALUE=DATE:20180117
DTSTAMP:20260403T235817
CREATED:20180115T230125Z
LAST-MODIFIED:20180115T201826Z
UID:2058-1516060800-1516147199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 16/01/2018
DESCRIPTION:Gym EMOM 12’\nMin 1 – Rope climb \nMin2 – HS Hold Facing the wall – 20”-30” \nMin3 – GHD Hip Extensions – 8-10 reps \nWOD\nFor time:\n200mt Run \n12 Deadlift @70/45Kg \n15 Push Up h/off \n400mt Run \n9 Deadlift @90/65Kg \n15 Push Up h/off \n600mt Run \n6 Deadlift @100/75Kg \n15 Push Up h/off
URL:http://www.crossfitsegrate.com/event/martedi-16012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180115
DTEND;VALUE=DATE:20180116
DTSTAMP:20260403T235817
CREATED:20180114T230116Z
LAST-MODIFIED:20180114T195811Z
UID:2057-1515974400-1516060799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 15/01/2018
DESCRIPTION:Gymnastic & Strength\n3 Sets of:\nA1- Back Squat  4 x 5-4-3-3 @climbing \nA2- V Ups reps 15-20 \nWOD\n12’AMRAP:\n9 Squat Snatch @ 40/30Kg\n6 TTB\n3 Bar muscle Ups or Strict Chin ups
URL:http://www.crossfitsegrate.com/event/lunedi-15012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180112
DTEND;VALUE=DATE:20180113
DTSTAMP:20260403T235817
CREATED:20180111T230136Z
LAST-MODIFIED:20180111T184232Z
UID:2054-1515715200-1515801599@www.crossfitsegrate.com
SUMMARY:VENERDI' 12/01/2018
DESCRIPTION:Gymnastic & Strength\n4 Sets of:\nA1- Bench Press – stop 2” on chest – reps 5@climbing \nA2- Strict Pull ups reps – Max Reps \nA3- Plank hold on elbow – 60-90” \n-rest 60-90” \nWOD\n5 Rounds of:\n7 OTB Burpees \n7 Hang Power Snatch @50/35Kg \n7 TTB
URL:http://www.crossfitsegrate.com/event/venerdi-12012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180111
DTEND;VALUE=DATE:20180112
DTSTAMP:20260403T235817
CREATED:20180110T230154Z
LAST-MODIFIED:20180109T135927Z
UID:2053-1515628800-1515715199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 11/01/2018
DESCRIPTION:WOD\n6 Intervals 3’ ON\, 2’ OFF AMRAP: \n-5 KB SDHP @ 32/24 Kg \n-7 KB Swing @ 32/24 Kg \n-9 Box Jump \n-12 Air Squat
URL:http://www.crossfitsegrate.com/event/giovedi-11012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180110
DTEND;VALUE=DATE:20180111
DTSTAMP:20260403T235817
CREATED:20180109T230110Z
LAST-MODIFIED:20180109T135645Z
UID:2052-1515542400-1515628799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 10/01/2018
DESCRIPTION:Gym Skills\nHSPU Kipping\nEMOM 10’: 2-4 reps for quality \nWOD\nAMRAP 12’:\n3-6-9-12-.. \n-OHS @ 40/30Kg \n-30 DU/ 90 SU
URL:http://www.crossfitsegrate.com/event/mercoledi-10012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180109
DTEND;VALUE=DATE:20180110
DTSTAMP:20260403T235817
CREATED:20180108T231129Z
LAST-MODIFIED:20180108T201515Z
UID:2051-1515456000-1515542399@www.crossfitsegrate.com
SUMMARY:MARTEDÌ 9/01/2018
DESCRIPTION:skill:\nkb r.swing\none hand kb swing\nhand to hand kb swing\none hand kb clean & press \nemom 10′\n4 h/h KB swing + 2 kb clean (each side)+ 2 front squat (each side)\n30 mt kb front rack carry \nwod\nfor time:\n50 burpees\n40 c2b/pull ups\n30 al kb clean & stoh #24/16kg\n1000 row
URL:http://www.crossfitsegrate.com/event/martedi-9012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180108
DTEND;VALUE=DATE:20180109
DTSTAMP:20260403T235817
CREATED:20180107T230131Z
LAST-MODIFIED:20180107T183908Z
UID:2048-1515369600-1515455999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 8/01/2018
DESCRIPTION:MIDLINE  \n3-5 SET FOR QUALITY OF: \n20” HOLLOW BODY \n10 HOLLOW ROCK \n10 V-UPS \n20” SUPERMAN HOLD \n8 REVERSE HOLLOW ROCK \n8 GHD HYPEREXTENSION PAUSE 3” TOP POSITION \n  \nSTRENGHT \nF.SQUAT  (light weight to 1 RM) \n5/5/3/3/2/2/1 \n  \nWOD OPEN WOD 11.3 \nComplete as many rounds and reps as possible in 5 minutes of:\n-Squat clean (165lb / 75kg)\n-Jerk (165lb / 75kg) \n 
URL:http://www.crossfitsegrate.com/event/lunedi-8012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180106
DTEND;VALUE=DATE:20180107
DTSTAMP:20260403T235817
CREATED:20180105T230141Z
LAST-MODIFIED:20180101T195852Z
UID:2046-1515196800-1515283199@www.crossfitsegrate.com
SUMMARY:SABATO 6/01/2018
DESCRIPTION:SATURDAY TEAM WOD of 2\nRules:\n1 member works until finishing the whole round\, the other rests then switch WOD:\n5 Rounds each member:\n10 Calories Row\n5 Deadlift @80/60Kg\n-then-\n4 Rounds each member:\n10 KB Russian Swing @ 32/24 Kg\n10 KB Front Squat @ 32/24 Kg\n-then-\n3 Rounds ALL TEAM SYNCRO!!\n200mt Run\n20 Burpees
URL:http://www.crossfitsegrate.com/event/sabato-6012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180105
DTEND;VALUE=DATE:20180106
DTSTAMP:20260403T235817
CREATED:20180104T230142Z
LAST-MODIFIED:20180101T195730Z
UID:2045-1515110400-1515196799@www.crossfitsegrate.com
SUMMARY:VENERDI' 5/01/2018
DESCRIPTION:Gymnastic & Strength\n3-4 Sets of:\nA1- Back Squat with 3” pause in bottom pos 4 x 4-3-2-2 @climbing \nA2- 1-Arm-DB-Row reps 6-8 (each arm) \nA3- Tuck Crunch reps 10-12\n-rest 60” \nWOD\nFor Time:\n21-15-9 Reps of:\nDB Power Clean & STOH @ 20/10Kg Wall Ball@9/6Kg
URL:http://www.crossfitsegrate.com/event/venerdi-5012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180104
DTEND;VALUE=DATE:20180105
DTSTAMP:20260403T235817
CREATED:20180103T230134Z
LAST-MODIFIED:20180101T195448Z
UID:2044-1515024000-1515110399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 4/01/2018
DESCRIPTION:WOD \nAmrap 20’\n10 ttb\n20 burpees box jump\nOver\n30 Goblet squat 16/12 kg\n50 sit up
URL:http://www.crossfitsegrate.com/event/giovedi-4012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180103
DTEND;VALUE=DATE:20180104
DTSTAMP:20260403T235817
CREATED:20180102T230153Z
LAST-MODIFIED:20180102T190144Z
UID:2043-1514937600-1515023999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 3/12/2018
DESCRIPTION:Gym Skills\nPistols – review and practice as followed \nEMOM 10’:\nOdd: 3-4 Pistol each leg\nEven: 15”+15” Lateral side Plank \nWOD\n12’ AMRAP:\n5 OHS @ 50/35Kg \n7 Strict Chin Ups (4 for women) \n12 Calories Row
URL:http://www.crossfitsegrate.com/event/mercoledi-3122018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180102
DTEND;VALUE=DATE:20180103
DTSTAMP:20260403T235817
CREATED:20180101T230104Z
LAST-MODIFIED:20180101T214634Z
UID:2042-1514851200-1514937599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 02/01/2018
DESCRIPTION:WL\nPower Snatch + Squat Snatch – 1 + 1 for max complex of the day in 12’ \n\nWOD \n5 rounds of\n80 du\n20 KB Snatch 24/16kg
URL:http://www.crossfitsegrate.com/event/martedi-02012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171230
DTEND;VALUE=DATE:20171231
DTSTAMP:20260403T235817
CREATED:20171229T230140Z
LAST-MODIFIED:20171227T213145Z
UID:2041-1514592000-1514678399@www.crossfitsegrate.com
SUMMARY:SABATO 30/12/2017
DESCRIPTION: TEAM WOD of 2\nRules:\n1 member works until finishing the whole round\, the other rests then switch \nAMRAP 7’:\n8 SDHP @ 35/25Kg\n12 Air Squat\n-Rest 2’-\nAMRAP 7’:\n8 Push Press @ 35/25Kg\n12 Wall Ball @ 9/6Kg\n-Rest 2’-\nAMRAP 7’:\n8 Thruster @ 35/25Kg\n12 Bar Facing Burpees
URL:http://www.crossfitsegrate.com/event/sabato-30122017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171229
DTEND;VALUE=DATE:20171230
DTSTAMP:20260403T235817
CREATED:20171228T230139Z
LAST-MODIFIED:20171227T212814Z
UID:2040-1514505600-1514591999@www.crossfitsegrate.com
SUMMARY:VENERDI' 29/12/2017
DESCRIPTION:WOD\n6 Intervals 3’ON\, 2’ OFF AMRAP:\n4 KB Snatch @ 24/16Kg (2+2) \n5 Box Jump @ 30/24” \n6 Knee to elbows \n7 Down & Up
URL:http://www.crossfitsegrate.com/event/venerdi-29122017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171228
DTEND;VALUE=DATE:20171229
DTSTAMP:20260403T235817
CREATED:20171227T230141Z
LAST-MODIFIED:20171227T212439Z
UID:2037-1514419200-1514505599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 28/12/2017
DESCRIPTION:Gymnastic & Strength\n4-5 Sets of:\nA1- Front Squat – 3” stop bottom pos – reps 4-5 @climbing \nA2- Pike Push Ups reps feet on box or Strict Ring Dip 8-10 \nA3- GHD Hip Extension Holding 3” top position reps 6-8 \n– rest 60” \n\nWOD \nTeam of 2\n20 to 2 *\n-Cal row\n-A.swing\n*Each member must complete all rounds
URL:http://www.crossfitsegrate.com/event/giovedi-28122017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171227
DTEND;VALUE=DATE:20171228
DTSTAMP:20260403T235817
CREATED:20171226T230148Z
LAST-MODIFIED:20171227T103248Z
UID:2036-1514332800-1514419199@www.crossfitsegrate.com
SUMMARY:MERCOLEDÌ 27/17/2017
DESCRIPTION:Gym Skills\nRing MUSCLE UPS Review transitions on low rings then\nEMOM 10’: 1-2 Strict Ring MU Up + 1-2 Kipping Ring Muscle Ups or 1-3 transitions on low rings\nWOD\n12’ AMRAP:\n30 DU\n5 Deadlift @80/55Kg\n9 HSPU or Plate Push Ups
URL:http://www.crossfitsegrate.com/event/2036/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171223
DTEND;VALUE=DATE:20171224
DTSTAMP:20260403T235817
CREATED:20171222T230121Z
LAST-MODIFIED:20171222T212923Z
UID:2033-1513987200-1514073599@www.crossfitsegrate.com
SUMMARY:SABATO 23/12/2017
DESCRIPTION:SATURDAY TEAM WOD of 2\nAll team must complete: \nCash in: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other) \n-switching as needed (if possible)\n100 Alt Arm DB Snatch @ 20/10 Kg\n75 Walking Lunges in pair synchronized\n200 Ab mat Sit Ups\n75 Walking Lunges in pair synchronized\n100 Alt Arm DB Snatch @ 20/10 Kg \nCash out: 100 Box Jump “I go-you go EVERY REP!” (use 1 box facing each other)
URL:http://www.crossfitsegrate.com/event/sabato-23122017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171222
DTEND;VALUE=DATE:20171223
DTSTAMP:20260403T235817
CREATED:20171221T231704Z
LAST-MODIFIED:20171217T191830Z
UID:2030-1513900800-1513987199@www.crossfitsegrate.com
SUMMARY:VENERDI' 22/12/2017
DESCRIPTION:WOD  \n10 Rounds For Time:\n– 3 Squat Clean & Split Jerk @ 70/ 50 Kg \n– 10 OTB Burpees
URL:http://www.crossfitsegrate.com/event/venerdi-22122017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171221
DTEND;VALUE=DATE:20171222
DTSTAMP:20260403T235817
CREATED:20171220T231441Z
LAST-MODIFIED:20171217T191642Z
UID:2028-1513814400-1513900799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 21/12/2017
DESCRIPTION:WOD\n6 Intervals 1’30” ON/1’30” OFF \n200mt Row\n(ALT) Max Reps Box Jump / Pull Ups / SDHP @50/35Kg
URL:http://www.crossfitsegrate.com/event/giovedi-21122017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171220
DTEND;VALUE=DATE:20171221
DTSTAMP:20260403T235817
CREATED:20171219T231237Z
LAST-MODIFIED:20171217T191414Z
UID:2027-1513728000-1513814399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 20/12/2017
DESCRIPTION:Gymnastic & Strength\nA1- GHD Sit Ups Parallel tempo 2020 3-4 x 8-10 \nA2- Bench Press Closed Grip 3-4 x 5@climbing \nA3- DB See Saw Press 3-4 x 16 total reps \nRest 60” \nWOD\n10 Rounds of:\n12 Alt Arm KB Snatch @ 24/16 Kg 7 K2E\n100mt Run
URL:http://www.crossfitsegrate.com/event/mercoledi-20122017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20171219
DTEND;VALUE=DATE:20171220
DTSTAMP:20260403T235817
CREATED:20171218T230718Z
LAST-MODIFIED:20171218T194657Z
UID:2026-1513641600-1513727999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 19/12/2017
DESCRIPTION:Gymnastics \nEMOM 12’:\nOdd 1-4 Reps for quality of Bar M.U\nEven 25” Mountain Climber \nWOD\n4 Rounds of:\n50 Double Unders or 150 SU \n20/17 cal row \n25 Wall Ball 9/6kg
URL:http://www.crossfitsegrate.com/event/martedi-19122017/
END:VEVENT
END:VCALENDAR