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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
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X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
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TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20151025T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20161030T010000
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TZOFFSETFROM:+0100
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TZNAME:CEST
DTSTART:20170326T010000
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BEGIN:STANDARD
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DTSTART:20171029T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20161122
DTEND;VALUE=DATE:20161123
DTSTAMP:20260403T214600
CREATED:20161121T230115Z
LAST-MODIFIED:20161121T173206Z
UID:1555-1479772800-1479859199@www.crossfitsegrate.com
SUMMARY:MARTEDI 22/11/16
DESCRIPTION:WOD \n21’ AMRAP\n500mt Row\n-then-\n2 Rounds of:\n21 Wall Ball @ 9/6 Kg\n10 Burpees Box Jump Overs
URL:http://www.crossfitsegrate.com/event/martedi-221116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161123
DTEND;VALUE=DATE:20161124
DTSTAMP:20260403T214600
CREATED:20161122T230116Z
LAST-MODIFIED:20161122T080528Z
UID:1556-1479859200-1479945599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 23/11/16
DESCRIPTION:GYM\nRING MUSCLE UP\n10’  EMOM: 1-3 reps/transition \nWOD\n3 rounds of:\n12 Pull Up\n21 KB Swing @ 24/16 Kg\n42 Sit Up
URL:http://www.crossfitsegrate.com/event/mercoledi-231116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161124
DTEND;VALUE=DATE:20161125
DTSTAMP:20260403T214600
CREATED:20161123T233341Z
LAST-MODIFIED:20161123T202347Z
UID:1557-1479945600-1480031999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 24/11/16
DESCRIPTION:  \nWOD –\n3 Rounds Rest 1:1\n10 Clean&Jerk @ 60/40kg\n20 Deadlift @ 60/40 KG \nrest 5′ \n5′ Max Effort Burpees
URL:http://www.crossfitsegrate.com/event/giovedi-241116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161125
DTEND;VALUE=DATE:20161126
DTSTAMP:20260403T214600
CREATED:20161124T233538Z
LAST-MODIFIED:20161124T104438Z
UID:1558-1480032000-1480118399@www.crossfitsegrate.com
SUMMARY:VENERDI 25/11/16
DESCRIPTION:WL\nA- SNATCH PULL 5 x 3 @ climbing\nB-SQUAT SNATCH + OHS – EMOM 10’ 1 + 2 @climbing \nWOD\nAMRAP 15’\n12 Alt leg Pistols\n12 Push Ups\n12 Power snatch @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-251116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161126
DTEND;VALUE=DATE:20161127
DTSTAMP:20260403T214600
CREATED:20161125T233727Z
LAST-MODIFIED:20161125T211238Z
UID:1559-1480118400-1480204799@www.crossfitsegrate.com
SUMMARY:SABATO 26/11/16
DESCRIPTION:Angie: \n100 Pull Up \n100 Push Up \n100 Sit Up \n100 Squat
URL:http://www.crossfitsegrate.com/event/sabato-261116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161128
DTEND;VALUE=DATE:20161129
DTSTAMP:20260403T214600
CREATED:20161127T233419Z
LAST-MODIFIED:20161127T163628Z
UID:1562-1480291200-1480377599@www.crossfitsegrate.com
SUMMARY:Lunedì 28 Nov
DESCRIPTION:STRENGTH \nBack Squat tempo 2020 4 x 8 \nWOD For time: \n10-9-8-7-6-5-4-3-2-1 Reps of: \nKB Swing @ 32/24Kg \nBurpees Box Jump \n 
URL:http://www.crossfitsegrate.com/event/lunedi-28-nov/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161129
DTEND;VALUE=DATE:20161130
DTSTAMP:20260403T214600
CREATED:20161128T231112Z
LAST-MODIFIED:20161129T065315Z
UID:1563-1480377600-1480463999@www.crossfitsegrate.com
SUMMARY:Martedì 29 Novembre
DESCRIPTION:MARTEDÌ\nWL\nPower Clean – EMOM 12’: 3 Reps @ climbing \nWOD\n5 Rounds:\n12 Thruster @ 40/30 Kg\n9 C2B 7 TTB
URL:http://www.crossfitsegrate.com/event/martedi-29-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161130
DTEND;VALUE=DATE:20161201
DTSTAMP:20260403T214600
CREATED:20161129T230310Z
LAST-MODIFIED:20161129T164959Z
UID:1564-1480464000-1480550399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 30/11/16
DESCRIPTION:GYM: KIPPING RING DIP\n\nEMOM 8’\nOdd 3-5 Kipping Ring dip\nEven 30” -40” Superman Hold \nAEROBIC DEVELOPMENT\n3 rounds of:\n1’ For max DU\n1’ Rest\n1’ For Max mt Row\n1’ Rest\n1′ For Max Sit Up\n1′ Rest
URL:http://www.crossfitsegrate.com/event/mercoledi-301116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161201
DTEND;VALUE=DATE:20161202
DTSTAMP:20260403T214600
CREATED:20161130T235636Z
LAST-MODIFIED:20161130T165818Z
UID:1567-1480550400-1480636799@www.crossfitsegrate.com
SUMMARY:Giovedì 1 Dicembre
DESCRIPTION:Strength Deadlift – 3RM of the Day in 5-7 sets \nWOD “Dead Fran” \n21-15-9 Reps of: \nDeadlift @ 80/55Kg \nPull Up
URL:http://www.crossfitsegrate.com/event/giovedi-1-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161202
DTEND;VALUE=DATE:20161203
DTSTAMP:20260403T214600
CREATED:20161201T230122Z
LAST-MODIFIED:20161201T174730Z
UID:1568-1480636800-1480723199@www.crossfitsegrate.com
SUMMARY:VENERDI 2/12/16
DESCRIPTION:AMRAP 30’\n25 Burpees UB\n-Then-\n2 Rounds of:\n12 Tuck Crunch\n9 Hang Power Snatch @ 35/25 Kg\n6 Back Rack  lunges each leg
URL:http://www.crossfitsegrate.com/event/venerdi-21216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161203
DTEND;VALUE=DATE:20161204
DTSTAMP:20260403T214600
CREATED:20161202T234831Z
LAST-MODIFIED:20161201T175343Z
UID:1569-1480723200-1480809599@www.crossfitsegrate.com
SUMMARY:SABATO 3/12/16
DESCRIPTION:“THE CHIEF IS DEAD” \n5 Cycles of 4 Minute each\n3 Power Cleans (60/40 KG)\n6 Push Ups\n9 Air Squat\n12 Deadlift \n1′ Rest Between Rounds
URL:http://www.crossfitsegrate.com/event/sabato-31216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161205
DTEND;VALUE=DATE:20161206
DTSTAMP:20260403T214600
CREATED:20161204T232808Z
LAST-MODIFIED:20161204T182940Z
UID:1570-1480896000-1480982399@www.crossfitsegrate.com
SUMMARY:Lunedì 5 Dicembre
DESCRIPTION:WL\nSnatch DL + Hang Power Snatch + OHS – 1 + 1 + 1\nEMOM 10’ \nWOD\nAMRAP 10’\nLadder up 3\,6\,9\,12..\nAbmat Sit Up\nPower Snatch @40/30Kg\nOTB Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-5-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161206
DTEND;VALUE=DATE:20161207
DTSTAMP:20260403T214600
CREATED:20161206T001642Z
LAST-MODIFIED:20161205T202049Z
UID:1571-1480982400-1481068799@www.crossfitsegrate.com
SUMMARY:Martedì 6 Dicembre
DESCRIPTION:WOD\n5 Rounds of:\n1’ Max Pull Ups\n1’ Max Push Up\n1’ Max Cal row\n1’ Max Air Squat\n-Rest 2’ after each rounds
URL:http://www.crossfitsegrate.com/event/martedi-6-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161207
DTEND;VALUE=DATE:20161208
DTSTAMP:20260403T214600
CREATED:20161206T230618Z
LAST-MODIFIED:20161206T191007Z
UID:1572-1481068800-1481155199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 7/12/16
DESCRIPTION:Strength\nBack Squat – 6 x 4 @ climbing weight \nWOD\n4 Rounds @ 20/10 Kg of::\n10 DB Hang Squat Clean\n25 DU/50SU\n10 DB Burpees\n25 DU/50SU\n10 DB Push Press\n25 DU/50SU
URL:http://www.crossfitsegrate.com/event/mercoledi-71216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161208
DTEND;VALUE=DATE:20161209
DTSTAMP:20260403T214600
CREATED:20161207T234252Z
LAST-MODIFIED:20161207T214521Z
UID:1574-1481155200-1481241599@www.crossfitsegrate.com
SUMMARY:Giovedì 8 Dicembre
DESCRIPTION:Drag me to Hell- team Wod dei Fall Series
URL:http://www.crossfitsegrate.com/event/giovedi-8-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161209
DTEND;VALUE=DATE:20161210
DTSTAMP:20260403T214600
CREATED:20161208T234210Z
LAST-MODIFIED:20161208T164322Z
UID:1575-1481241600-1481327999@www.crossfitsegrate.com
SUMMARY:Venerdì 9 Dicembre
DESCRIPTION:MIDLINE\n4 Rounds of:\n10 Strict K2E\n20 Mountain Climber\n30” + 30” Lateral side plank \nWOD\n3 Intervals 3’ON\, 2’ OFF\nAMRAP\n10 Box Jump\n10 KB Snatch alt arm @24/16 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-9-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161210
DTEND;VALUE=DATE:20161211
DTSTAMP:20260403T214600
CREATED:20161209T230756Z
LAST-MODIFIED:20161209T171034Z
UID:1576-1481328000-1481414399@www.crossfitsegrate.com
SUMMARY:Sabato 10 Dicembre
DESCRIPTION:Gym Strenght: \nEmom 10′ \nmin1: Handstand Hold 30″ \nmin2: Superman Hold 30-40″ \nWod: Fallseries \n“Hangman” \n  \n 
URL:http://www.crossfitsegrate.com/event/sabato-10-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161212
DTEND;VALUE=DATE:20161213
DTSTAMP:20260403T214600
CREATED:20161211T231634Z
LAST-MODIFIED:20161211T142241Z
UID:1577-1481500800-1481587199@www.crossfitsegrate.com
SUMMARY:Lunedì 12 Dicembre
DESCRIPTION:Strength & Gymnastics \nEMOM 10′ \nMin1 – OHS From the ground – 5-7 reps @ climbing Min2-  Plank Hold  30” \nwod: AMRAP 7′ \n7 Squat clean 50/35 KG \n5 C2B/ Pull Up
URL:http://www.crossfitsegrate.com/event/lunedi-12-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161213
DTEND;VALUE=DATE:20161214
DTSTAMP:20260403T214600
CREATED:20161212T230126Z
LAST-MODIFIED:20161212T180151Z
UID:1578-1481587200-1481673599@www.crossfitsegrate.com
SUMMARY:MARTEDI 13/12/16
DESCRIPTION:WL\nSplit Jerk\n– EMOM 10′: 4 Reps @ climbing weight \nWOD\n4 Rounds of:\n15/12 Cal Row\n9 Deadlift @ 70/45 Kg\n6 Power Clean @ 70/45 Kg\n3 STOH @ 70/50 Kg
URL:http://www.crossfitsegrate.com/event/martedi-131216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161214
DTEND;VALUE=DATE:20161215
DTSTAMP:20260403T214600
CREATED:20161213T234304Z
LAST-MODIFIED:20161213T174700Z
UID:1579-1481673600-1481759999@www.crossfitsegrate.com
SUMMARY:Mercoledi 14 Dicembre
DESCRIPTION:CONDITIONING \nWOD: \n4’AMRAP: \n30 Double Unders \n15 Power Snatch @35/25kg \n– 4′ rest \n4′ AMRAP of: \n30 Double Unders \n15 Bar Facing Burpees \n– 4′ rest \n4′ AMRAP of: \n30 Double Unders \n15 Thrusters @35/25kg\nMIDLINE: EMOM 10′ \nMIN1: 30-45” Hollow Body Hold\nMIN 2: 30-45” Superman Hold
URL:http://www.crossfitsegrate.com/event/mercoledi-14-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161215
DTEND;VALUE=DATE:20161216
DTSTAMP:20260403T214600
CREATED:20161214T230102Z
LAST-MODIFIED:20161214T202334Z
UID:1580-1481760000-1481846399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 15/12/16
DESCRIPTION:Strength & Gymnastics\nEMOM 10′\nMin 1 – 6-8 Strict Press Behind neck SN Grip\nMin 2 – 20″ L sit Hold or Tuck on parallette \nWOD\n5 Rounds of:\n15 Push Press@ 40/30Kg\n250mt Row
URL:http://www.crossfitsegrate.com/event/giovedi-151216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161216
DTEND;VALUE=DATE:20161217
DTSTAMP:20260403T214600
CREATED:20161215T230103Z
LAST-MODIFIED:20161215T122902Z
UID:1581-1481846400-1481932799@www.crossfitsegrate.com
SUMMARY:VENERDI 16/12/16
DESCRIPTION:Deadlift – 2 reps @80-85% of 1RM x 5 sets \nWOD\n4 Intervals 1’30” ON\, 1’30” OFF\n25 Down & Up\nME Thruster @40/30Kg
URL:http://www.crossfitsegrate.com/event/venerdi-161216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161217
DTEND;VALUE=DATE:20161218
DTSTAMP:20260403T214600
CREATED:20161216T233853Z
LAST-MODIFIED:20161215T174043Z
UID:1585-1481932800-1482019199@www.crossfitsegrate.com
SUMMARY:SABATO 17/12/2016
DESCRIPTION:BULL \n2 rounds: \n200 DUs\n50 OHS@60/40 KG\n50 Pull Ups\n1 mile Run \n 
URL:http://www.crossfitsegrate.com/event/sabato-17122016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161219
DTEND;VALUE=DATE:20161220
DTSTAMP:20260403T214600
CREATED:20161218T232733Z
LAST-MODIFIED:20161218T172932Z
UID:1586-1482105600-1482191999@www.crossfitsegrate.com
SUMMARY:Lunedì 19 Dicembre
DESCRIPTION:Gymnastics: Kipping HSPU \nEMOM 10′ : 2-5 Reps for quality \nWOD AMRAP 10′ \n10 Burpees OTB \n10 Hang Power Snatch @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-19-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161220
DTEND;VALUE=DATE:20161221
DTSTAMP:20260403T214600
CREATED:20161219T235446Z
LAST-MODIFIED:20161219T175618Z
UID:1589-1482192000-1482278399@www.crossfitsegrate.com
SUMMARY:MARTEDI 20/12/16
DESCRIPTION:WL\nPower Clean + Push Press – 1RM of The Day \nWOD\n6 Rounds of:\n7 Power Clean @ 60/40 Kg\n21 DU or 30 SU\n7 Push Press @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/martedi-201216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161221
DTEND;VALUE=DATE:20161222
DTSTAMP:20260403T214600
CREATED:20161220T230623Z
LAST-MODIFIED:20161220T205941Z
UID:1590-1482278400-1482364799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 21/12/16
DESCRIPTION:CONDITIONING \n3 rounds: \n30″ Front Squats @45/30 KG \n30″ rest \n30″ Bar Facing Burpees \n30″ rest \n30″ Rowing for max calories \n30″ rest \n– 5′ rest \n3 rounds \n30″ DB Snatch @20/10KG \n30″ rest \n30″ Bar Facing Burpees \n30″ rest \n30″ Rowing for max calories \n30” rest
URL:http://www.crossfitsegrate.com/event/mercoledi-211216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161222
DTEND;VALUE=DATE:20161223
DTSTAMP:20260403T214600
CREATED:20161221T230332Z
LAST-MODIFIED:20161221T195231Z
UID:1591-1482364800-1482451199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 22/12/16
DESCRIPTION:Strength & Gymnastics \nBack Squat –4 x 10 tempo 2020 \nWOD\nFor Time:\n21 Thruster @ 50/35 Kg \n21 1-Leg Vup \n15 Thruster @ 50/35 Kg \n15 Kipping C2B or Pull Up \n9 Thruster @ 50/35Kg \n9 Strict Pull Up
URL:http://www.crossfitsegrate.com/event/giovedi-221216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161223
DTEND;VALUE=DATE:20161224
DTSTAMP:20260403T214600
CREATED:20161222T230434Z
LAST-MODIFIED:20161222T205228Z
UID:1588-1482451200-1482537599@www.crossfitsegrate.com
SUMMARY:VENERDI 23/12/16
DESCRIPTION:MIDLINE: 20′ EMOM  \nminute 1 – 30″ -45″ Abmat Sit Ups \nminute 2 – 30″-45″ Left Side Plank on elbow \nminute 3 – 30″-45″ Superman Hold \nminute 4 – 30″-45″ Right Side Plank on elbow \nWOD: EMOM 14′ \nMIN 1: 3-4 Power Snatch @ 60/40 KG\nMIN 2: 8-10 TTB/K2E/K2C
URL:http://www.crossfitsegrate.com/event/venerdi-231216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161224
DTEND;VALUE=DATE:20161225
DTSTAMP:20260403T214600
CREATED:20161223T231107Z
LAST-MODIFIED:20161222T114427Z
UID:1592-1482537600-1482623999@www.crossfitsegrate.com
SUMMARY:SABATO 24/12/2016
DESCRIPTION:HERO WOD \n“WHITTEN”
URL:http://www.crossfitsegrate.com/event/sabato-24122016/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20161227T080000
DTEND;TZID=Europe/Rome:20161227T170000
DTSTAMP:20260403T214600
CREATED:20161227T082731Z
LAST-MODIFIED:20161227T082731Z
UID:1597-1482825600-1482858000@www.crossfitsegrate.com
SUMMARY:Martedì 27 dicembre
DESCRIPTION:gymnastic strenght endurance:\na) 0-7’\n1000 run\nthen\nb) emom 10’\n15-20 push ups\n20-25 air squat\n8-10 burpees\n10-15 strict pull ups\n50-70 du\n1’ rest\nc) 18’-23’\n1000 row\nthen\nd) emom 10’\n20-30 thruster empty bar\n10-15 lat burpees\n15-20 ttb\n20 a.swing\n50-70 du\n2’ rest\nsprint team endurance\n5’ amrap cal a.bike
URL:http://www.crossfitsegrate.com/event/martedi-27-dicembre/
END:VEVENT
END:VCALENDAR