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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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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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DTSTART:20161030T010000
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DTSTART:20170326T010000
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DTSTART:20171029T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20160204
DTEND;VALUE=DATE:20160205
DTSTAMP:20260403T200028
CREATED:20160203T230139Z
LAST-MODIFIED:20160201T190229Z
UID:1177-1454544000-1454630399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 04/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Back Squat 5 x 2\nA2- Strict Chin Up 5 x 3-6\nRest 60” \nWOD\n5 Intervals 1’30” ON\, 1’30” OFF\nAMRAP\n5 Kipping Pull Up\n10 DBs Push Press @ 20/10 Kg\n10 DBs Walking Lunges @ 20/10 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-040216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160205
DTEND;VALUE=DATE:20160206
DTSTAMP:20260403T200028
CREATED:20160204T230135Z
LAST-MODIFIED:20160204T202900Z
UID:1178-1454630400-1454716799@www.crossfitsegrate.com
SUMMARY:VENERDI 05/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Strict Press BN SN Grip – 4 x 6\nA2- L Sit or Tuck Hold Hanging from the bar- 4x 30”\nRest 60” \nWOD\nAMRAP 10′\n15 Deadlift @ 50/ 35 Kg\n12 Hang Power Snatch @ 50/ 35 Kg\n9 Ring Dip/Push Up
URL:http://www.crossfitsegrate.com/event/venerdi-050216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160206
DTEND;VALUE=DATE:20160207
DTSTAMP:20260403T200028
CREATED:20160205T230112Z
LAST-MODIFIED:20160205T172332Z
UID:1180-1454716800-1454803199@www.crossfitsegrate.com
SUMMARY:SABATO 6/02/2016
DESCRIPTION:WOD: \nTeam Wod of 2: only one partner working at a time\, complete rounds of 50-40-30-20-10 \nKB Swing 24/16\nThuster 40/25 \nrest 2′ \nKB SDHP 24/16\nSit Up
URL:http://www.crossfitsegrate.com/event/sabato-6022016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160208
DTEND;VALUE=DATE:20160209
DTSTAMP:20260403T200028
CREATED:20160207T233304Z
LAST-MODIFIED:20160207T192505Z
UID:1182-1454889600-1454975999@www.crossfitsegrate.com
SUMMARY:Lunedì 8 Febbraio
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL SQUAT SNATCH \nEMOM 12’- 3-2-1 Reps @ across weight \nWOD 5 Rounds of: \n12 OHS @ 45/30 \n15 Push Up h/off \n40 DU or 80 SU
URL:http://www.crossfitsegrate.com/event/lunedi-8-febbraio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160209
DTEND;VALUE=DATE:20160210
DTSTAMP:20260403T200028
CREATED:20160208T230132Z
LAST-MODIFIED:20160208T120011Z
UID:1184-1454976000-1455062399@www.crossfitsegrate.com
SUMMARY:MARTEDI 09/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM: KIPPING PULL UP\nEMOM 10’\nOdd 4 KIPPING PULL UP\nEven 10-12 V Ups \nWOD\nAMRAP 14’\n250mt Row /200 for woman\n7 Deadlift @ 80/55Kg\n12 Wall Ball UB @ 20/14 lbs
URL:http://www.crossfitsegrate.com/event/martedi-090216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160210
DTEND;VALUE=DATE:20160211
DTSTAMP:20260403T200028
CREATED:20160209T230129Z
LAST-MODIFIED:20160209T170857Z
UID:1185-1455062400-1455148799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 10/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Bench Press Closed Grip- 4 x 4\nA2- Plank on Hands – 4 x 30” \nWOD\nAMRAP 15’ of “CINDY”\n5 Pull Up/Ring Row\n10 Push Up\n15 Air squat
URL:http://www.crossfitsegrate.com/event/mercoledi-100216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160211
DTEND;VALUE=DATE:20160212
DTSTAMP:20260403T200028
CREATED:20160210T230132Z
LAST-MODIFIED:20160210T195027Z
UID:1186-1455148800-1455235199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 11/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Thruster 5 x 3 @ climbing\nA2- GHD Hip Extension 5x 8\nRest 60” \nWod For Time:\n20 Front squat @ 50/35 Kg\n15 K2E\n20 STOH @ 50/35 Kg\n15 TTB\n20 Thruster @ 50/35 Kg\n15 Burpees OTB
URL:http://www.crossfitsegrate.com/event/giovedi-110216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160212
DTEND;VALUE=DATE:20160213
DTSTAMP:20260403T200028
CREATED:20160211T230124Z
LAST-MODIFIED:20160211T110613Z
UID:1187-1455235200-1455321599@www.crossfitsegrate.com
SUMMARY:VENERDI 12/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 20’:\n30 DU or 30” SU\n12 Alt Arm KB Snatch @ 24/12 Kg\n30 DU or 30” SU\n24 Abmat Sit Up\n30 DU or 30” SU\n400mt Run
URL:http://www.crossfitsegrate.com/event/venerdi-120216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160213
DTEND;VALUE=DATE:20160214
DTSTAMP:20260403T200028
CREATED:20160212T230159Z
LAST-MODIFIED:20160213T081217Z
UID:1188-1455321600-1455407999@www.crossfitsegrate.com
SUMMARY:SABATO 13/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2- Switch as needed: \nIn 6’ establish 3RM Strict Press From The Ground\n-rest 2’- \nIn 6’ AMRAP:\n5 Deadlift – 5 hang Power Clean – 5 Push Press – 5 (each leg) back rack lunges @ 50/35 Kg\nAll complex mush be UB *PENALTY for all team 15 burps synchro \n-rest 2’-\nIn 6’ MAX Cal Row
URL:http://www.crossfitsegrate.com/event/sabato-130216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160215
DTEND;VALUE=DATE:20160216
DTSTAMP:20260403T200028
CREATED:20160214T230143Z
LAST-MODIFIED:20160211T110813Z
UID:1192-1455494400-1455580799@www.crossfitsegrate.com
SUMMARY:LUNEDI 15/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nSN PULL + POWER SNATCH + OHS\nEMOM 10’ – 1 + 1 + 1 – across weight \nWOD\nAMRAP 12’\nLadder up 2\,4\,6\,8..\nPower Snatch @ 55/35 Kg\nKB Swing @ 24/16 Kg\nTTB or K2C
URL:http://www.crossfitsegrate.com/event/lunedi-150216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160216
DTEND;VALUE=DATE:20160217
DTSTAMP:20260403T200028
CREATED:20160215T230126Z
LAST-MODIFIED:20160215T165725Z
UID:1193-1455580800-1455667199@www.crossfitsegrate.com
SUMMARY:MARTEDI 16/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\n5 rounds of:\n1’ Max Reps DU\n30” Rest\n1’ Max Reps 1-leg-V-ups\n30” Rest\n1’ Max Reps Lateral Box Jump over\n30” Rest\n1’ Max Reps Push Ups\n30” Rest
URL:http://www.crossfitsegrate.com/event/martedi-160216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160217
DTEND;VALUE=DATE:20160218
DTSTAMP:20260403T200028
CREATED:20160216T230100Z
LAST-MODIFIED:20160211T111200Z
UID:1194-1455667200-1455753599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 17/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH:\nFRONT SQUAT 1RM in 12’ \nWOD\n3 Rounds of:\n25/20 Cal Row\n12 Front squat UB @ 50% above\n12 Over-the row- Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-170216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160218
DTEND;VALUE=DATE:20160219
DTSTAMP:20260403T200028
CREATED:20160217T230106Z
LAST-MODIFIED:20160217T141723Z
UID:1195-1455753600-1455839999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 18/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM\n4 Rounds \n3-5 strict pull up \n1 parallette push up+ 2 parallette pass-through \nWOD\n100 MB clean 20/14 lbs \nevery minute 5 (W) / 7 (M)push up
URL:http://www.crossfitsegrate.com/event/giovedi-180216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160219
DTEND;VALUE=DATE:20160220
DTSTAMP:20260403T200028
CREATED:20160218T230122Z
LAST-MODIFIED:20160218T202335Z
UID:1196-1455840000-1455926399@www.crossfitsegrate.com
SUMMARY:VENERDI 19/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Push Press- 5 x 5 @ climbing hold top pos 3”\nA2- Strict TTB – 5 x 6\nRest 60” \nWOD\n7 Rounds for time\n5 Deadlift @ 85/50 Kg\n7 Kipping Pull Up\n9 Sit up
URL:http://www.crossfitsegrate.com/event/venerdi-190216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160220
DTEND;VALUE=DATE:20160221
DTSTAMP:20260403T200028
CREATED:20160219T230107Z
LAST-MODIFIED:20160219T101417Z
UID:1200-1455926400-1456012799@www.crossfitsegrate.com
SUMMARY:SABATO 20/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\, switch as needed\nCash In : 30 SYNC GTOH Plate \n5 Rounds of:\n30 Bar Facing Burpees\n30 Hang Power clean @ 50/35 Kg\n30 Box Jump\nCash out : 30 SYNC GTOH Plate
URL:http://www.crossfitsegrate.com/event/sabato-200216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160222
DTEND;VALUE=DATE:20160223
DTSTAMP:20260403T200028
CREATED:20160221T230125Z
LAST-MODIFIED:20160219T101540Z
UID:1201-1456099200-1456185599@www.crossfitsegrate.com
SUMMARY:LUNEDI 22/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nSPLIT jerk from rack – 5 x 3 reps holding top pos 3” each rep @ climbing weight \nWOD\nAMRAP 10’\n10 Push Jerk UB @ 55/35 Kg\n15/10 Cal Row\n30 DU
URL:http://www.crossfitsegrate.com/event/lunedi-220216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160223
DTEND;VALUE=DATE:20160224
DTSTAMP:20260403T200028
CREATED:20160222T230156Z
LAST-MODIFIED:20160222T201148Z
UID:1202-1456185600-1456271999@www.crossfitsegrate.com
SUMMARY:MARTEDI 23/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS KIPPING RING DIP \nEMOM 10’\nOdd Kipping Ring Dip or Jumping into ring support + 3” negative – 2-4\nEven goblet squat- 8-10 Reps \nWOD\nInterval elisabeth\n30” ON\, 30” OFF As many intervals as needed to complete\n21-15-9 Reps of:\nSquat Clean @ 60/40 Kg\nRing Dip
URL:http://www.crossfitsegrate.com/event/martedi-230216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160224
DTEND;VALUE=DATE:20160225
DTSTAMP:20260403T200028
CREATED:20160223T230154Z
LAST-MODIFIED:20160219T101940Z
UID:1203-1456272000-1456358399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 24/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Strict Chin Up  5 x 4-6\nA2- Tuck Crunch 5 x 12-15 \nWOD\nAMRAP 14’\n5 Pull Up\n7 Hang Power Snatch @ 50/35 Kg\n5 TTB / K2C\n7 OTB Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-240216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160225
DTEND;VALUE=DATE:20160226
DTSTAMP:20260403T200028
CREATED:20160224T230154Z
LAST-MODIFIED:20160224T161527Z
UID:1204-1456358400-1456444799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 25/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Back Squat 4*3\nA2- DBs Strict Press 4*6\nRest 60” \nWOD\n5 Rounds of:\n12 Box Jump\n12 Wall Ball @ 9/6 Kg\n12 OHS @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-250216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160226
DTEND;VALUE=DATE:20160227
DTSTAMP:20260403T200028
CREATED:20160225T230104Z
LAST-MODIFIED:20160226T062200Z
UID:1205-1456444800-1456531199@www.crossfitsegrate.com
SUMMARY:VENERDI 26/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD \n16.1
URL:http://www.crossfitsegrate.com/event/venerdi-260216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160227
DTEND;VALUE=DATE:20160228
DTSTAMP:20260403T200028
CREATED:20160226T230135Z
LAST-MODIFIED:20160224T161730Z
UID:1207-1456531200-1456617599@www.crossfitsegrate.com
SUMMARY:SABATO 27/02/16
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3\, switch as needed\nCash In 120 DB Snatch alt arm @ 20/10 Kg\n90 Hang Power Clean & Press @ 50/35 Kg\n60 Thruster @ 50/35 Kg\n30 HSPU Strict or 18 wall climb\nCash out: 1200 1-arm OH DB carry (switch hand as needed) @ 20/10 Kg – switch every 200mt
URL:http://www.crossfitsegrate.com/event/sabato-270216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160229
DTEND;VALUE=DATE:20160301
DTSTAMP:20260403T200028
CREATED:20160228T230557Z
LAST-MODIFIED:20160228T150822Z
UID:1208-1456704000-1456790399@www.crossfitsegrate.com
SUMMARY:Lunedì 29 Febbraio
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL OHS from the ground – 5RM in 15’ \nWOD “Helen” \n3 Rounds of: \n400mt Run \n21 KB Swing @ 24/16 Kg \n12 Pull Up
URL:http://www.crossfitsegrate.com/event/lunedi-29-febbraio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160301
DTEND;VALUE=DATE:20160302
DTSTAMP:20260403T200028
CREATED:20160229T230147Z
LAST-MODIFIED:20160229T203944Z
UID:1210-1456790400-1456876799@www.crossfitsegrate.com
SUMMARY:MARTEDI 01/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM SKILLS KIPPING HSPU \nEMOM 10’ \nOdd 2/4 Reps for quality or 1-2 kick into push up \nEven 10 One leg V-Up \nWOD\n4 Rounds of:\n24 Alt arm DB Snatch @ 20/10 Kg\n24 burpees\n24 Box jump
URL:http://www.crossfitsegrate.com/event/martedi-01032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160302
DTEND;VALUE=DATE:20160303
DTSTAMP:20260403T200028
CREATED:20160301T230132Z
LAST-MODIFIED:20160301T165742Z
UID:1212-1456876800-1456963199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 02/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Deadlift 4 x 5\nA2- TTB 4 x 8-10 \nWOD:\nFor Time:\nLadder\n10-9-8-7-6-5-4-3-2-1 Med Ball Clean @ 9/6Kg\n1-2-3-4-5-6-7-8-9-10 Push press @ 45/35Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-02032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160303
DTEND;VALUE=DATE:20160304
DTSTAMP:20260403T200028
CREATED:20160302T230149Z
LAST-MODIFIED:20160301T165902Z
UID:1213-1456963200-1457049599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 03/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL: Power Snatch Cycling\n5 x 5-7 reps every 90”\nWOD:\n5 Intervals 1’30” ON\, 1’30” OFF\n10/15cal Row\nME Power Snatch @ 35/25Kg
URL:http://www.crossfitsegrate.com/event/giovedi-03032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160304
DTEND;VALUE=DATE:20160305
DTSTAMP:20260403T200028
CREATED:20160303T230110Z
LAST-MODIFIED:20160304T070152Z
UID:1214-1457049600-1457135999@www.crossfitsegrate.com
SUMMARY:VENERDI 04/03/2016
DESCRIPTION:  \n16:2
URL:http://www.crossfitsegrate.com/event/venerdi-04032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160305
DTEND;VALUE=DATE:20160306
DTSTAMP:20260403T200028
CREATED:20160304T230100Z
LAST-MODIFIED:20160301T170049Z
UID:1215-1457136000-1457222399@www.crossfitsegrate.com
SUMMARY:SABATO 05/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nAll team must complete\, switching as needed:\nCash In: 100DU or 250 SU\n3 Rounds of:\n30 Pull Up\n30 Wall Ball @ 9/6 Kg\n30 Sit Ups\n30 Cal Row\nCash In: 100DU or 250 SUV
URL:http://www.crossfitsegrate.com/event/sabato-05032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160307
DTEND;VALUE=DATE:20160308
DTSTAMP:20260403T200028
CREATED:20160306T230153Z
LAST-MODIFIED:20160306T215245Z
UID:1217-1457308800-1457395199@www.crossfitsegrate.com
SUMMARY:LUNEDI 07/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\nPower Clean & Jerk Cycling\n5 x 5 reps every 90”\nWOD:\n4 Rounds all out of:\n250mt Row\n10 Power clean & Jerk @ 45/35 Kg\n10 burpees over the bar\n-rest 60” after each round
URL:http://www.crossfitsegrate.com/event/lunedi-07032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160308
DTEND;VALUE=DATE:20160309
DTSTAMP:20260403T200028
CREATED:20160307T235254Z
LAST-MODIFIED:20160308T065356Z
UID:1219-1457395200-1457481599@www.crossfitsegrate.com
SUMMARY:Martedì 8 Marzo
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWOD AMRAP 25’ \n50 DU/100SU \n-then- 2 Rounds of: \n4 alt Arm KB TGU @ 24/12 Kg \n12 alt Arm KB Russian Swing @ 24/12 Kg \n15 Lunges / 15 Abmat Sit Up (alternating every round)
URL:http://www.crossfitsegrate.com/event/martedi-8-marzo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160309
DTEND;VALUE=DATE:20160310
DTSTAMP:20260403T200028
CREATED:20160308T230104Z
LAST-MODIFIED:20160308T111126Z
UID:1220-1457481600-1457567999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 09/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nROPE CLIMB \nWOD:\n4 Intervals 3’ON\, 3’ OFF\nAMRAP:\n20/15 Cal Row\n10 TTB\n10 Push Up
URL:http://www.crossfitsegrate.com/event/mercoledi-09032016/
END:VEVENT
END:VCALENDAR