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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-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20130331T010000
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DTSTART:20131027T010000
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TZNAME:CEST
DTSTART:20140330T010000
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DTSTART:20141026T010000
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DTSTART:20150329T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20141112
DTEND;VALUE=DATE:20141113
DTSTAMP:20260403T230015
CREATED:20141111T230150Z
LAST-MODIFIED:20141101T093436Z
UID:547-1415750400-1415836799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 12/11/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Bench Press – 3 x 6 – 8\n1’ di rest\nA2. Ring Rows – 3 x 6 – 8\n1’ di rest\nA3. Deadlift – 3 x 8 – 10\n1’ di rest prima di ripartire da A1\nWOD\n5 rounds for time of:\n250m Row\nBurpees Over the Row
URL:http://www.crossfitsegrate.com/event/mercoledi-121114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141111
DTEND;VALUE=DATE:20141112
DTSTAMP:20260403T230015
CREATED:20141110T230144Z
LAST-MODIFIED:20141101T093240Z
UID:546-1415664000-1415750399@www.crossfitsegrate.com
SUMMARY:MARTEDI 11/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n2 TGU\n5 Back Extension\n1’ DU practice\n16’ EMOM\nodd – 6 /8 Back Squat\neven – 40” Plank on Elbows\nWOD\n800m Run\n1’ di rest\n1’ GHD Sit Ups for max reps\n1’ di rest\n1’ Push Press for max reps
URL:http://www.crossfitsegrate.com/event/martedi-111114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141110
DTEND;VALUE=DATE:20141111
DTSTAMP:20260403T230015
CREATED:20141109T230101Z
LAST-MODIFIED:20141106T192417Z
UID:544-1415577600-1415663999@www.crossfitsegrate.com
SUMMARY:LUNEDI 10/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n3 pull ups\n5 dog up & dog down\n10 face The wall squat with Stick in OH position and Gold 3″ sticking point \nWOD\n21-15-9\nThruster\nKB swing
URL:http://www.crossfitsegrate.com/event/lunedi-101114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141109
DTEND;VALUE=DATE:20141110
DTSTAMP:20260403T230015
CREATED:20141108T230112Z
LAST-MODIFIED:20141101T093138Z
UID:545-1415491200-1415577599@www.crossfitsegrate.com
SUMMARY:Closed
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141108
DTEND;VALUE=DATE:20141109
DTSTAMP:20260403T230015
CREATED:20141107T230149Z
LAST-MODIFIED:20141106T192315Z
UID:543-1415404800-1415491199@www.crossfitsegrate.com
SUMMARY:SABATO 08/11/14
DESCRIPTION:WARM UP\n10′ Groups Dynamics & Mobility \nTeam WOD OF 2\n10′ AMRAP OF:\n5 Push ups\n10 sit ups\n200 mt run together \n5′ Rest \n10′ AMRAP\n5 Pull ups\n10 Burpees box jump\n15 Lunges with barbell together
URL:http://www.crossfitsegrate.com/event/sabato-081114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141107
DTEND;VALUE=DATE:20141108
DTSTAMP:20260403T230015
CREATED:20141106T230128Z
LAST-MODIFIED:20141101T092836Z
UID:542-1415318400-1415404799@www.crossfitsegrate.com
SUMMARY:crossfit segrate workout VENERDI 07/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\n10 Lateral Bear Crawl (5dx/5sx)\n20” Hollow Body Hold\nSTRENGTH\nPower Clean – 5 x 5\nWOD\n2 rounds of:\n3’ Row for max calories\n3’ KB Swing for max reps\n3’ rest
URL:http://www.crossfitsegrate.com/event/crossfit-segrate-workout-venerdi-071114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141106
DTEND;VALUE=DATE:20141107
DTSTAMP:20260403T230015
CREATED:20141105T230143Z
LAST-MODIFIED:20141101T092119Z
UID:541-1415232000-1415318399@www.crossfitsegrate.com
SUMMARY:crossfit segrate workout GIOVEDI 06/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\nDU 2’ of practice\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point \nAEROBIC DEVELOPMENT\nRun – 5 x 800m\n2’ di rest tra le ripetute\nSKILLS\nBox Jump practice starting from low box
URL:http://www.crossfitsegrate.com/event/crossfit-segrate-workout-giovedi-061114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141105
DTEND;VALUE=DATE:20141106
DTSTAMP:20260403T230015
CREATED:20141104T230147Z
LAST-MODIFIED:20141101T091437Z
UID:540-1415145600-1415231999@www.crossfitsegrate.com
SUMMARY:crossfit workout MERCOLEDI 05/11/14
DESCRIPTION:WARM UP WOD\n20 TGU alternating not for time\nSTRENGTH\nA1. Back Squat – 3 x 6\n1’ di rest\nA2. Strict Chin Up – 3 x 3 – 5\n1’ di rest prima di ripartire da A1\nWOD\nFor time:\n20 – 15 – 10\nGHD Sit Ups\nKB SDHP
URL:http://www.crossfitsegrate.com/event/crossfit-workout-mercoledi-051114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141104
DTEND;VALUE=DATE:20141105
DTSTAMP:20260403T230015
CREATED:20141103T230105Z
LAST-MODIFIED:20141101T084700Z
UID:539-1415059200-1415145599@www.crossfitsegrate.com
SUMMARY:MARTEDI 04/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\nWall Angels 2’ practice positioning and execution\n10 – 15 Hip Swing hang on bar\n20’ EMOM\nodd – 5 Deadlift\neven – 7 Gymnastics Push Ups \nWOD\n500M Row for time
URL:http://www.crossfitsegrate.com/event/crossfit-martedi-041114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141103
DTEND;VALUE=DATE:20141104
DTSTAMP:20260403T230015
CREATED:20141102T230114Z
LAST-MODIFIED:20141030T210034Z
UID:538-1414972800-1415059199@www.crossfitsegrate.com
SUMMARY:LUNEDI 03/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\n10 Dog Up & Dog Down\nSTRENGTH\nStrict Press – 4 x 5 tempo 5111\n– focus on bar path\nWOD\n4 rounds for time of:\n15 Front Squat\n12 Pull Up\n9 Tuck Crunch
URL:http://www.crossfitsegrate.com/event/lunedi-031114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141102
DTEND;VALUE=DATE:20141103
DTSTAMP:20260403T230015
CREATED:20141101T230139Z
LAST-MODIFIED:20141030T205603Z
UID:537-1414886400-1414972799@www.crossfitsegrate.com
SUMMARY:crossfit segrate workout closed
DESCRIPTION:closed
URL:http://www.crossfitsegrate.com/event/crossfit-segrate-workout-closed/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141101
DTEND;VALUE=DATE:20141102
DTSTAMP:20260403T230015
CREATED:20141031T230119Z
LAST-MODIFIED:20141030T205133Z
UID:536-1414800000-1414886399@www.crossfitsegrate.com
SUMMARY:SABATO 01/11/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2\nFor time:\n100 Power Clean\n1500m Row\n100 Burpees\n– one mate work a time\n– switch every minute
URL:http://www.crossfitsegrate.com/event/crossfit-segrate-workout-011114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141031
DTEND;VALUE=DATE:20141101
DTSTAMP:20260403T230015
CREATED:20141030T230132Z
LAST-MODIFIED:20141015T152636Z
UID:445-1414713600-1414799999@www.crossfitsegrate.com
SUMMARY:VENERDI 31/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Bench Press – 4 x 5\n1’ di rest\nA2. Strict Chin Up – 4 x 5\n1’ di rest prima di ripartire da A1\nWOD\n5 rounds of:\n200m Run\n20 Double Under\n10 OHS @ empty bb\nMax Reps UB Perfectly Gymnastics Push Ups\n2’ di rest tra i rounds
URL:http://www.crossfitsegrate.com/event/venerdi-31102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141030
DTEND;VALUE=DATE:20141031
DTSTAMP:20260403T230015
CREATED:20141029T230123Z
LAST-MODIFIED:20141015T152525Z
UID:444-1414627200-1414713599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 30/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Back Squat – 4 x 2\n1’ di rest\nA2. One Arm DB Row – 4 x 5 each arm\n1’ di rest prima di ripartire A1\nB. Thruster – 5’ EMOM x 3 reps @ climbing\nWOD\n7’ AMRAP\n5 Thrusters\n5 Burpees\nMIDLINE\nHollow Body Position Hold – 2 x 60”
URL:http://www.crossfitsegrate.com/event/giovedi-30102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141029
DTEND;VALUE=DATE:20141030
DTSTAMP:20260403T230015
CREATED:20141028T230159Z
LAST-MODIFIED:20141015T152405Z
UID:443-1414540800-1414627199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 29/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n3 rounds not for time of:\n6 TGU (3dx/3sx)\n8 Kip Swing focusing on hollow position\n30mt Bear Crawl\nWOD\n7 Rounds for time of:\n10 Power Clean\n10 Wall Ball
URL:http://www.crossfitsegrate.com/event/mercoledi-29102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141028
DTEND;VALUE=DATE:20141029
DTSTAMP:20260403T230015
CREATED:20141027T230115Z
LAST-MODIFIED:20141015T152223Z
UID:442-1414454400-1414540799@www.crossfitsegrate.com
SUMMARY:MARTEDI 28/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSKILLS\nRope Climb\nSTRENGTH\nA1. Ring Rows – 3 x 5 – 7\nA2. Bench Press – 3 x 5\nWOD\nFor time:\n2K Row or Run\n50 Down & Up\n100 Sit Ups
URL:http://www.crossfitsegrate.com/event/martedi-28102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141027
DTEND;VALUE=DATE:20141028
DTSTAMP:20260403T230015
CREATED:20141026T230112Z
LAST-MODIFIED:20141015T151909Z
UID:440-1414368000-1414454399@www.crossfitsegrate.com
SUMMARY:LUNEDI 27/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA.1 Deadlift – 3 x 5 on the minute\nA.2 Shoulder Press – 3 x 5 on the minute\nGYM\n10’ EMOM\nOdd – 7 Push Ups\nEven – 7 Hip Extension\nWOD\n15 – 10 – 5 for time of:\nDB Thruster\nBurpee Pull Up
URL:http://www.crossfitsegrate.com/event/lunedi-27102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141026
DTEND;VALUE=DATE:20141027
DTSTAMP:20260403T230015
CREATED:20141025T220109Z
LAST-MODIFIED:20141015T151759Z
UID:439-1414281600-1414367999@www.crossfitsegrate.com
SUMMARY:CLOSED
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141025
DTEND;VALUE=DATE:20141026
DTSTAMP:20260403T230015
CREATED:20141024T220148Z
LAST-MODIFIED:20141015T151649Z
UID:438-1414195200-1414281599@www.crossfitsegrate.com
SUMMARY:SABATO 25/10/2014
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD:\n“Team Helen” – team of 2\n6 rounds to complete\, partners switch every rounds :\n400m Run\n21 KB Swing\n12 Pull Up
URL:http://www.crossfitsegrate.com/event/sabato-25102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141024
DTEND;VALUE=DATE:20141025
DTSTAMP:20260403T230015
CREATED:20141023T220132Z
LAST-MODIFIED:20141015T151538Z
UID:437-1414108800-1414195199@www.crossfitsegrate.com
SUMMARY:VENERDI 24/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA.1 Front Squat – 3 x 7\n1’ di rest\nA2 . Glute Ham Raise – 3 x 7 – 9\n– usa le band per scalare ed assistere il movimento se necessario oppure scala a razorcurls\nWOD\n5 rounds da 3’ AMRAP of:\n2 Wall Climbs\n4 KB Goblet Squats\n6 Box Jumps @24”/20”\n– 1’ di rest tra gli amrap\nMIDLINE\nB. Side Plank Hold – 3 x 45” each side
URL:http://www.crossfitsegrate.com/event/venerdi-24102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141023
DTEND;VALUE=DATE:20141024
DTSTAMP:20260403T230015
CREATED:20141022T220111Z
LAST-MODIFIED:20141015T151418Z
UID:436-1414022400-1414108799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 23/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD \n4 rounds not for time of:\n10 Jumping Pull Up practising kipping tecnique\n10 OHS @empty bar\n10 Push Ups\n10 Ghd Sit Ups\nSKILL\nKipping Pull Ups\nWOD\n4 rounds for time of:\n500m Row\n400m Run\n– 2’ di rest tra i rounds
URL:http://www.crossfitsegrate.com/event/giovedi-23102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141022
DTEND;VALUE=DATE:20141023
DTSTAMP:20260403T230015
CREATED:20141021T220102Z
LAST-MODIFIED:20141015T151220Z
UID:435-1413936000-1414022399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 22/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA. Deadlift – 8 x 3 on the 45”\nB. Push Press – 5 x 3 focus on tecnique and cycling\nWOD\n3 rounds for time:\n3’ Max Calories Row\n10 Deadlift\n20 Burpees\n– rest 2’ tra i rounds
URL:http://www.crossfitsegrate.com/event/mercoledi-22102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141021
DTEND;VALUE=DATE:20141022
DTSTAMP:20260403T230015
CREATED:20141020T220105Z
LAST-MODIFIED:20141015T141353Z
UID:434-1413849600-1413935999@www.crossfitsegrate.com
SUMMARY:MARTEDI 21/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nGYM STRENGTH & BB STRENGTH\nA1. Ball Clean – 5 x 10\nA2. Wall Climb – 5 x 5/7 holding top position 5”\nWOD\nAMRAP 8’\nLadder Up 2\,4\,6\,8\,… of:\nKB Squat Clean\nPush Up h/off
URL:http://www.crossfitsegrate.com/event/martedi-21102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141020
DTEND;VALUE=DATE:20141021
DTSTAMP:20260403T230015
CREATED:20141019T220112Z
LAST-MODIFIED:20141015T112844Z
UID:419-1413763200-1413849599@www.crossfitsegrate.com
SUMMARY:LUNEDI 20/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA. Hip power snatch – 5 x 5 @empty bar\, focus only on tecnique\nB1. Back Squat – 3 x 4\nB2. Ring Row – 3 x 5 con 2” di stop in top position\nWOD \n3 rounds for time:\n15 Wall Balls\n15 Pull Up/Jumping Pull Ups\n15 Sit Ups\n150m Row\nMIDLINE\nC1. V – Ups – 3 x 10\nC2. Arch Rock – 3 x 20”
URL:http://www.crossfitsegrate.com/event/lunedi-20102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141019
DTEND;VALUE=DATE:20141020
DTSTAMP:20260403T230015
CREATED:20141018T220104Z
LAST-MODIFIED:20141015T132129Z
UID:418-1413676800-1413763199@www.crossfitsegrate.com
SUMMARY:Closed
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/riposo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141018
DTEND;VALUE=DATE:20141019
DTSTAMP:20260403T230015
CREATED:20141017T220156Z
LAST-MODIFIED:20141015T111821Z
UID:417-1413590400-1413676799@www.crossfitsegrate.com
SUMMARY:SABATO 18/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n3 rounds not for time of:\n10 KB Russian Swing\n10 GHD Back Extension\n10 GHD Sit Ups\nSTRENGTH\nA. Hang Power Cleans – 5’ EMOM x 3 reps @climbing\nB. 10’ EMOM\nOdd – 3 Pull Ups con 4” di negativa\nEven – 30” Plank Hold\nWOD\n21 -15 – 9 of:\nBurpees\nKB Swing
URL:http://www.crossfitsegrate.com/event/sabato-18102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141017
DTEND;VALUE=DATE:20141018
DTSTAMP:20260403T230015
CREATED:20141016T220159Z
LAST-MODIFIED:20141015T110328Z
UID:416-1413504000-1413590399@www.crossfitsegrate.com
SUMMARY:VENERDI 17/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1 . Back Squat – 3 X 5\n30” di rest\nA2. BB Bent Over Row – 3 x 8\n30” di rest\nA.3 Hollow Body Hold – 3 x 40”\nWOD\n4 rounds of\n10 Calories Row\n100m Run\n10 DB STOH\n10 Box Jump\n10 Calories Row\n– 2’ di rest tra i rounds
URL:http://www.crossfitsegrate.com/event/venerdi-17102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141016
DTEND;VALUE=DATE:20141017
DTSTAMP:20260403T230015
CREATED:20141015T220119Z
LAST-MODIFIED:20141015T104434Z
UID:415-1413417600-1413503999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 16/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Deadlift – 4 x 5\n1’ di rest\nA.2 Close Grip Bench Press – 4 x 5\n1’ di rest prima di ripartire da A1\nWOD\n3 rounds of\n400m Run\n21 KB Deadlift\n15 Down & Up\n– 4’ di rest tra i rounds\nMIDLINE\nPlank Hold – 2 x 1’
URL:http://www.crossfitsegrate.com/event/giovedi-16102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141015
DTEND;VALUE=DATE:20141016
DTSTAMP:20260403T230016
CREATED:20141014T220135Z
LAST-MODIFIED:20141015T133229Z
UID:397-1413331200-1413417599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 15/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n3 rounds not for time of:\n10 Lateral Lunges\n30” Superman Position\n30” Hollow Body position\nSTRENGTH\nA.1 Front Squat – 5 x 3\n1’ di rest\nA.2 Strict Pull Up – 5 x 1 – 5\n1’ di rest prima di ripartire da A1\n– in caso di totale incapacità nel PU fai eseguire solo delle negative assistite\nWOD\n10’ Ladder Up of:\n1\,2\,3\,…KB Swing\n1\,2\,3….Goblet Squat\n1\,2\,3….Ring Rows
URL:http://www.crossfitsegrate.com/event/mercoledi-15102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141014
DTEND;VALUE=DATE:20141015
DTSTAMP:20260403T230016
CREATED:20141013T220111Z
LAST-MODIFIED:20141014T110006Z
UID:370-1413244800-1413331199@www.crossfitsegrate.com
SUMMARY:MARTEDI 14/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n4 rounds not for time of:\n20m One Arm KB Walk bottoms up (10m dx/10m sx)\n10 KB Press Bottoms Up (5/5)\n90” SU/DU Practice\nWOD\n5 rounds of:\n8 One Arm KB Thruster (4/4)\n40 DU o 200m Run\n– 1’ di rest tra i rounds\nAEROBIC DEVELOPMENT\n15’ Row steady pace (or Run)
URL:http://www.crossfitsegrate.com/event/martedi-14102014-2/
END:VEVENT
END:VCALENDAR