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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:20130331T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20131027T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20140330T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20141026T010000
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
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DTSTART:20150329T010000
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DTSTART:20151025T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141215
DTEND;VALUE=DATE:20141216
DTSTAMP:20260403T230238
CREATED:20141214T230100Z
LAST-MODIFIED:20141211T173709Z
UID:604-1418601600-1418687999@www.crossfitsegrate.com
SUMMARY:LUNEDI 15/12/14
DESCRIPTION:WARM UP WOD\n30” Tripod Headstand\n1’ DU practice\n10 OHS with stick and hold 3” sticking point \nSTRENGTH\nA1. Back Squat – 3 x 10 – 12\n1’  rest\nA2. GHD Sit Ups – 3 x 15\n1’  rest \nWOD\nFor time:\n50 KB Front Squat\n100m Bear Crawl\n1000m Row
URL:http://www.crossfitsegrate.com/event/lunedi-151214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141213
DTEND;VALUE=DATE:20141214
DTSTAMP:20260403T230238
CREATED:20141212T230133Z
LAST-MODIFIED:20141211T173356Z
UID:603-1418428800-1418515199@www.crossfitsegrate.com
SUMMARY:SABATO 13/12/14
DESCRIPTION:TEAM WOD OF 2\n20’ AMRAP –\n5 Pull Up/ Ring Row\n5 Burpees\n10 Strict KTC\n20 Walking Lunges @bodyweight\n– each mate complete one full rounds then switch
URL:http://www.crossfitsegrate.com/event/sabato-131214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141212
DTEND;VALUE=DATE:20141213
DTSTAMP:20260403T230238
CREATED:20141211T230142Z
LAST-MODIFIED:20141211T173226Z
UID:602-1418342400-1418428799@www.crossfitsegrate.com
SUMMARY:VENERDI 12/12/14
DESCRIPTION:WARM UP WOD\n3 rds not for time\nWall Angels 1’ practice positioning and execution\n10 Hip Swing hang on bar \nSKILLS\nTripod Headstand practice 15’ \nAEROBIC DEVELOPMENT\nRow\n250m Sprint x 10 rounds\n– rest 30” tra i rds
URL:http://www.crossfitsegrate.com/event/venerdi-121214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141211
DTEND;VALUE=DATE:20141212
DTSTAMP:20260403T230238
CREATED:20141210T230106Z
LAST-MODIFIED:20141205T111511Z
UID:601-1418256000-1418342399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 11/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\n10 One Arm KB Press  (5/5)\n15 m Bear Crawl\nSTRENGTH\nA. Bench Press Close Grip – 3 x 10 – 12\nWOD\n20’ AMRAP\n400m Run\n50 DU\n30m Bear Crawl\n15 Calories Row
URL:http://www.crossfitsegrate.com/event/giovedi-111214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141210
DTEND;VALUE=DATE:20141211
DTSTAMP:20260403T230238
CREATED:20141209T230155Z
LAST-MODIFIED:20141205T111259Z
UID:599-1418169600-1418255999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 10/12/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Strict Chin Ups – 3 x 6 – 8\n1’ di rest\nA2. OHS – 3 x 6 – 8\n1’ di rest prima di ripartire da A1\nWOD\n10’ AMRAP\n10 Wall Ball\n8 KB Swings\n6 Burpees \n 
URL:http://www.crossfitsegrate.com/event/mercoledi-101214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141209
DTEND;VALUE=DATE:20141210
DTSTAMP:20260403T230238
CREATED:20141208T230131Z
LAST-MODIFIED:20141205T110643Z
UID:598-1418083200-1418169599@www.crossfitsegrate.com
SUMMARY:MARTEDI 09/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n2 TGU\n5 Back Extension\n1’ DU practice\nWEIGHTLIFTING\nA. Snatch Lift Off + Hang Power Snatch – 5 x 1 + 1\nWOD\nTabata Sit Ups\n1’ di rest\nTabata Row for calories\n1’ di rest\n5′ AMRAP of\n10 Push Ups\n5 SDHP
URL:http://www.crossfitsegrate.com/event/martedi-091214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141208
DTEND;VALUE=DATE:20141209
DTSTAMP:20260403T230238
CREATED:20141207T230147Z
LAST-MODIFIED:20141205T110321Z
UID:597-1417996800-1418083199@www.crossfitsegrate.com
SUMMARY:LUNEDI 08/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n3 Wall Climb\n5 Pull Ups/Ring Row\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point \nSTRENGTH\nA1. Front Squat – 4 x 5\n1’ di rest\nA2. Barbell Rows – 4 x 5\n1’ di rest \nWOD\n10’ AMRAP of:\n15 – 12 – 9\nGoblet Squat\nBurpee Box Jumps
URL:http://www.crossfitsegrate.com/event/sabato-061214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141206
DTEND;VALUE=DATE:20141207
DTSTAMP:20260403T230238
CREATED:20141205T230138Z
LAST-MODIFIED:20141202T071437Z
UID:595-1417824000-1417910399@www.crossfitsegrate.com
SUMMARY:Sabato 06/12/2014
DESCRIPTION:Warm Up\nGroup Dynamics and Mobility \nTEAM WOD\nWith a Conga – line style\, Each member of the team must complete 3 Rounds of: \n15 Box Jump Overs\n20mt  Bear Crawl @15/7\,5kg\n25 KTE\n30 Wall Ball @9/7kg
URL:http://www.crossfitsegrate.com/event/sabato-06122014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141205
DTEND;VALUE=DATE:20141206
DTSTAMP:20260403T230238
CREATED:20141204T230153Z
LAST-MODIFIED:20141205T065551Z
UID:594-1417737600-1417823999@www.crossfitsegrate.com
SUMMARY:VENERDI 05/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\n10 Burpees\n4 TGU (2DX+2SX) \nSTRENGTH\nA. Strict Press + Push Press – 5 x 1 + 3\n\nWOD\n4 RFT\n20 KB Swing\n30 DU\n40 Sit Ups
URL:http://www.crossfitsegrate.com/event/venerdi-051214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141204
DTEND;VALUE=DATE:20141205
DTSTAMP:20260403T230238
CREATED:20141203T230129Z
LAST-MODIFIED:20141201T111646Z
UID:593-1417651200-1417737599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 04/12/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH\nA. Back Squat – 4 x 4\nB. KB Thrusters – 5’ for max reps \nWOD\n3 rounds for time:\n500m Row\n10 Burpee a piedi uniti
URL:http://www.crossfitsegrate.com/event/giovedi-041214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141203
DTEND;VALUE=DATE:20141204
DTSTAMP:20260403T230238
CREATED:20141202T230123Z
LAST-MODIFIED:20141201T111417Z
UID:592-1417564800-1417651199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 03/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\nShrug Up/Down Hang on Bar\n10 – 15 Hip Swing hang on bar \nTEAM WOD OF 2\n20’ AMRAP\n30 DU\n3 Hang Power Clean\n1 rds di Cindy
URL:http://www.crossfitsegrate.com/event/mercoledi-031214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141202
DTEND;VALUE=DATE:20141203
DTSTAMP:20260403T230238
CREATED:20141201T230125Z
LAST-MODIFIED:20141201T111201Z
UID:591-1417478400-1417564799@www.crossfitsegrate.com
SUMMARY:Martedi 02/12/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\n10’ EMOM of:\nodd – 6/8 Dip\neven – 3 Deadlift\nWOD For time :\n20 Deadlift\n200m Run\n15 Deadlift\n400m Run\n10 Deadlift\n800m Run
URL:http://www.crossfitsegrate.com/event/martedi-02122014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141201
DTEND;VALUE=DATE:20141202
DTSTAMP:20260403T230238
CREATED:20141130T230138Z
LAST-MODIFIED:20141130T174445Z
UID:590-1417392000-1417478399@www.crossfitsegrate.com
SUMMARY:Lunedi 1/12/2014
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\n10 OHS narrow grip\n10 Dog Up & Dog Down \nSTRENGTH\nA1. Front Squat – 4 x 3\nA2. One Arm DB Row – 4 x 6\nA3. Ring Row Hold – 15”-20” in tenuta isometrica nella top position \nWOD\n3 rounds for time:\n30m OH Barbell Lunges @20/15\n500m Row \n 
URL:http://www.crossfitsegrate.com/event/lunedi-1122014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141130
DTEND;VALUE=DATE:20141201
DTSTAMP:20260403T230238
CREATED:20141129T230115Z
LAST-MODIFIED:20141101T095640Z
UID:567-1417305600-1417391999@www.crossfitsegrate.com
SUMMARY:Closed
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed-5/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141129
DTEND;VALUE=DATE:20141130
DTSTAMP:20260403T230238
CREATED:20141128T230138Z
LAST-MODIFIED:20141101T095607Z
UID:566-1417219200-1417305599@www.crossfitsegrate.com
SUMMARY:SABATO 29/11/14
DESCRIPTION:TEAM WOD OF 2\n2K Row switch every minute\nthen\n10 rounds of:\n10 DB Thruster\n10 Burpees\n– switch every round
URL:http://www.crossfitsegrate.com/event/sabato-291114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141128
DTEND;VALUE=DATE:20141129
DTSTAMP:20260403T230238
CREATED:20141127T230120Z
LAST-MODIFIED:20141127T193259Z
UID:565-1417132800-1417219199@www.crossfitsegrate.com
SUMMARY:VENERDI 28/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\n10 Kneeling Banded Hip Thru\n10 Hip Swing hang on bar\nWOD\nFor time:\n15 – 12 – 9 – 6 – 3\nFloor Press/ Push Up\nPull Ups
URL:http://www.crossfitsegrate.com/event/venerdi-281114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141127
DTEND;VALUE=DATE:20141128
DTSTAMP:20260403T230238
CREATED:20141126T230128Z
LAST-MODIFIED:20141101T095413Z
UID:564-1417046400-1417132799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 27/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n20m Bear Crawl\n10 Backward Walking Lunges\n5 GHD SIt Ups\nWOD\n20’ AMRAP\n5 Over the box Jumps\n10 KB Swings\n200m Run
URL:http://www.crossfitsegrate.com/event/giovedi-271114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141126
DTEND;VALUE=DATE:20141127
DTSTAMP:20260403T230238
CREATED:20141125T230143Z
LAST-MODIFIED:20141101T095235Z
UID:563-1416960000-1417046399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 26/11/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nDeadlift – 4 x 5 – 7\nWOD\n12’ AMRAP of:\n10 Wall Ball\n8 Sit Up\n6 Ring Rows
URL:http://www.crossfitsegrate.com/event/mercoledi-261114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141125
DTEND;VALUE=DATE:20141126
DTSTAMP:20260403T230238
CREATED:20141124T230145Z
LAST-MODIFIED:20141101T095134Z
UID:562-1416873600-1416959999@www.crossfitsegrate.com
SUMMARY:MARTEDI 25/11/14
DESCRIPTION:3 rounds not for time\nWall Angels 2’ practice positioning and execution\nDU 1’ practice\n16’ EMOM\nodd – 8 DB Lunges (4/4)\neven – 8 One Arm DB row (4/4)\nWOD\nFor time:\n400m Run\n30 Burpee Pull Ups
URL:http://www.crossfitsegrate.com/event/martedi-251114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141124
DTEND;VALUE=DATE:20141125
DTSTAMP:20260403T230238
CREATED:20141123T230131Z
LAST-MODIFIED:20141101T095020Z
UID:561-1416787200-1416873599@www.crossfitsegrate.com
SUMMARY:LUNEDI 24/11/14
DESCRIPTION:WARM UP WOD\n2 rounds not for time\n200m Run\n10 Sit Up\n10 Hip Extension\n250m Row\n10 Push Ups\n10 Jumping Pull Ups\nSTRENGTH\nA1. Back Squat – 3 x 6 – 8\n1’ di rest\nA2. Strict Press – 3 x 6 – 8\n1’ di rest prima di ripartire da A1\nWOD\n3 rounds of:\n30” Push Ups for max reps\n30” rest\n30” Air Squat for max reps\n30” rest\n30” Row for max calories\n30” rest
URL:http://www.crossfitsegrate.com/event/lunedi-241114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141123
DTEND;VALUE=DATE:20141124
DTSTAMP:20260403T230238
CREATED:20141122T230100Z
LAST-MODIFIED:20141101T094922Z
UID:560-1416700800-1416787199@www.crossfitsegrate.com
SUMMARY:closed
DESCRIPTION:closed
URL:http://www.crossfitsegrate.com/event/closed-4/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141122
DTEND;VALUE=DATE:20141123
DTSTAMP:20260403T230238
CREATED:20141121T230123Z
LAST-MODIFIED:20141121T082046Z
UID:559-1416614400-1416700799@www.crossfitsegrate.com
SUMMARY:SABATO 22/11/14
DESCRIPTION:TEAM WOD OF 2\n18′ amrap of:\n30m Bear Crawl with DB\n30 Box Jump Over\n30 Wall Ball \nWINTER ENDURANCE THROWDOWN WOD\n9′ amrap of:\n1500M ROW\n30 AMERICAN SWING@32/24\nME BURPESS
URL:http://www.crossfitsegrate.com/event/sabato-221114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141121
DTEND;VALUE=DATE:20141122
DTSTAMP:20260403T230238
CREATED:20141120T230131Z
LAST-MODIFIED:20141101T094808Z
UID:558-1416528000-1416614399@www.crossfitsegrate.com
SUMMARY:VENERDI 21/11/14
DESCRIPTION:3 rounds not for time\n30 Mountain Climber\nDU 1’ practice\nSuperman Hold 30”\nAEROBIC DEVELOPMENT\nRow\n500m\n2’ rest\n750m\n3’ rest\n1000m\n3’ rest\n750m\n2’ rest\n500m
URL:http://www.crossfitsegrate.com/event/venerdi-211114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141120
DTEND;VALUE=DATE:20141121
DTSTAMP:20260403T230238
CREATED:20141119T230126Z
LAST-MODIFIED:20141101T094721Z
UID:555-1416441600-1416527999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 20/11/14
DESCRIPTION:3 rounds not for time\n4 TGU alternatine\n10 Hip Swing hang on bar\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\nWOD\nFor time\n30 Pull Ups\n400m Run\n20 Pull Ups\n400m Run\n10 Pull Ups
URL:http://www.crossfitsegrate.com/event/giovedi-201114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141119
DTEND;VALUE=DATE:20141120
DTSTAMP:20260403T230238
CREATED:20141118T230159Z
LAST-MODIFIED:20141101T094639Z
UID:557-1416355200-1416441599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 19/11/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nFront Squat – 4 x 6 – 8\n1’ di rest\nBarbell Cuban Press – 4 x 10 – 12\nWOD\nFor time:\n1K Row\n30 OH Barbell Walking Lunges\n30 Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-191114-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141118
DTEND;VALUE=DATE:20141119
DTSTAMP:20260403T230238
CREATED:20141117T230135Z
LAST-MODIFIED:20141101T094319Z
UID:554-1416268800-1416355199@www.crossfitsegrate.com
SUMMARY:MARTEDI 18/11/14
DESCRIPTION:3 rounds not for time\n10 KB Russian Swing\n10 Ghd Sit Ups\n14’ EMOM\nodd – 5 Push Press\neven – 5 Deadlift\nWOD\n“ Annie”\n50 – 40 – 30 – 20 – 10\nDU\nSit Ups
URL:http://www.crossfitsegrate.com/event/martedi-181114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141117
DTEND;VALUE=DATE:20141118
DTSTAMP:20260403T230238
CREATED:20141116T230146Z
LAST-MODIFIED:20141101T094220Z
UID:553-1416182400-1416268799@www.crossfitsegrate.com
SUMMARY:LUNEDI 17/11/14
DESCRIPTION:WARM UP WOD\n30m Bear Crawl\n10 Knee to Chest\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\nSTRENGTH\nBench Press – 4 x 5 – 7\nWOD\n12’ EMOM\nminute 1 – 30” Hollow Body Hold\nminute 2 – 30” DU\nminute 3 – 1/3 Wall Climbs
URL:http://www.crossfitsegrate.com/event/lunedi-171114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141116
DTEND;VALUE=DATE:20141117
DTSTAMP:20260403T230238
CREATED:20141115T230150Z
LAST-MODIFIED:20141101T094116Z
UID:552-1416096000-1416182399@www.crossfitsegrate.com
SUMMARY:Closed
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed-3/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141115
DTEND;VALUE=DATE:20141116
DTSTAMP:20260403T230238
CREATED:20141114T230112Z
LAST-MODIFIED:20141101T094043Z
UID:551-1416009600-1416095999@www.crossfitsegrate.com
SUMMARY:SABATO 15/11/14
DESCRIPTION:TEAM WOD OF 2\n50 Pull Ups\n100 Wall Ball\n150 Deadlift\n100 Wall Ball\n50 Pull Ups\n– I Go You Go
URL:http://www.crossfitsegrate.com/event/sabato-151114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141114
DTEND;VALUE=DATE:20141115
DTSTAMP:20260403T230238
CREATED:20141113T230123Z
LAST-MODIFIED:20141101T094007Z
UID:550-1415923200-1416009599@www.crossfitsegrate.com
SUMMARY:VENERDI 14/11/14
DESCRIPTION:WARM UP WOD\n3 rds not for time\nWall Angels 2’ practice positioning and execution\n10 Snatch Grip Press btn + OHS\nSTRENGTH\nFront Squat – 4 x 5\nWOD\n7’ AMRAP\n10 DB Snatch alternating\n10 V – Ups
URL:http://www.crossfitsegrate.com/event/venerdi-141114/
END:VEVENT
END:VCALENDAR