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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
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TZID:Europe/Rome
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20140330T010000
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TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20141026T010000
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TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
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TZOFFSETTO:+0100
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DTSTART:20151025T010000
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TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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DTSTART:20161030T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20150307
DTEND;VALUE=DATE:20150308
DTSTAMP:20260403T200829
CREATED:20150306T230124Z
LAST-MODIFIED:20150306T150200Z
UID:693-1425686400-1425772799@www.crossfitsegrate.com
SUMMARY:SABATO 07/03/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\n10 rounds of (5 each member):\n20 Wall Ball @ 9/6Kg\n10 Box Jump\n200mt run with ball on shoulder @ 9/6Kg\n– Members switch every movements
URL:http://www.crossfitsegrate.com/event/sabato-07032015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150306
DTEND;VALUE=DATE:20150307
DTSTAMP:20260403T200829
CREATED:20150305T230125Z
LAST-MODIFIED:20150302T174811Z
UID:692-1425600000-1425686399@www.crossfitsegrate.com
SUMMARY:VENERDI 06/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nOpen Wod 15.2
URL:http://www.crossfitsegrate.com/event/venerdi-060315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150305
DTEND;VALUE=DATE:20150306
DTSTAMP:20260403T200829
CREATED:20150304T230123Z
LAST-MODIFIED:20150302T174716Z
UID:691-1425513600-1425599999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 05/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with:\nEMOM 6-8’:\nOdd 5-7 Facing the wall squat\nEven 10-12 Shoulder touches in push up position (5/6 each side)\n\nGYM STRENGTH & BB STRENGTH:\nA1- Back Squat 4 x 5\nRest 90”\nA2- Ring Push Ups (on knees if needed) 4 x 8-12\nRest 90” \nWOD\n21-15-9\nDeadlift @70/45kg\nBroad Jump
URL:http://www.crossfitsegrate.com/event/giovedi-050315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150304
DTEND;VALUE=DATE:20150305
DTSTAMP:20260403T200829
CREATED:20150303T230153Z
LAST-MODIFIED:20150302T174617Z
UID:690-1425427200-1425513599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 04/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with:\nEMOM 6-8’\nOdd 8-10 Down&Up (burpees straight arms)\nEven 6-10 Tuck crunch\n \nWEIGHT LIFTING\nHang SQUAT SNATCH: practice with empty barbell for 10’\nEMOM 6’: 3-4 Reps @ light weight \nWOD\n5 rounds for time:\n200m Run\n15 OHS @ 20/15Kg\n30 Double Unders
URL:http://www.crossfitsegrate.com/event/mercoledi-040315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150303
DTEND;VALUE=DATE:20150304
DTSTAMP:20260403T200829
CREATED:20150302T230103Z
LAST-MODIFIED:20150302T174442Z
UID:689-1425340800-1425427199@www.crossfitsegrate.com
SUMMARY:MARTEDI 03/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with:\nEMOM 6-8’\nOdd 5-7 Facing the wall squat\nEven 5-7 Scapula Retraction hanging from the bar \nSKILLS\nKipping Pull Up Progression with superman/hollow Body Hold starting from the floor – practice for 15-20’ \nWOD\nAMRAP 7’:\n7 KB Goblet Squat @ 24/16 Kg\n7 Kipping pull up/Jumping Kipping Pull Up
URL:http://www.crossfitsegrate.com/event/martedi-030315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150302
DTEND;VALUE=DATE:20150303
DTSTAMP:20260403T200829
CREATED:20150301T230122Z
LAST-MODIFIED:20150301T200730Z
UID:688-1425254400-1425340799@www.crossfitsegrate.com
SUMMARY:LUNEDI 2/03/2015
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility with: \nEMOM 6-8’ \nOdd Double Under Practice \nEven 5-8 Perfect Gym Push Up \nGYM STRENGTH & BB STRENGTH \nA1- One-arm-DB-Row 4 x 6+6 \nRest 90” \nA2- Strict press 4 x 6 \nRest 90” \nWOD 12’ AMRAP of: \n150mt Row \n7 Push Press @ 40/25kg \n7 OTB Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-2032015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150228
DTEND;VALUE=DATE:20150301
DTSTAMP:20260403T200829
CREATED:20150227T230127Z
LAST-MODIFIED:20150227T172713Z
UID:686-1425081600-1425167999@www.crossfitsegrate.com
SUMMARY:SABATO 28/02/2015
DESCRIPTION:WARM UP\n10′ Group Dynamics & Mobility \nTEAM WOD OF 2\n25′ AMRAP \n50 BURPEES\n50 THRUSTER\n50 SWING\n50 PARTNER MB SIT-UP \n 
URL:http://www.crossfitsegrate.com/event/sabato-27022015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150227
DTEND;VALUE=DATE:20150228
DTSTAMP:20260403T200829
CREATED:20150226T230128Z
LAST-MODIFIED:20150225T075554Z
UID:685-1424995200-1425081599@www.crossfitsegrate.com
SUMMARY:VENERDI 27/02/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH \nA1 ring row 3×6-8\n1’ rest\nA2 handstand hold 3xmax (non più di un minuto)\n1’ rest\nA3 ring dip 3×4-6\n1’rest prima di ripartire da a1 \n WOD \n3 rounds for time of:\n400m Run/ROW\n15 Power Clean & Jerks @40/30kg
URL:http://www.crossfitsegrate.com/event/venerdi-270215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150226
DTEND;VALUE=DATE:20150227
DTSTAMP:20260403T200829
CREATED:20150225T230136Z
LAST-MODIFIED:20150225T075321Z
UID:684-1424908800-1424995199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 26/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nWL  \nSnatch Balance – 5 x 8-10\n \n  \nWOD: \n\n10 rounds for time of:  \n12 Ball Clean @9/6kg  \n10 Push Ups h/off\n8 Sit Ups
URL:http://www.crossfitsegrate.com/event/giovedi-260215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150225
DTEND;VALUE=DATE:20150226
DTSTAMP:20260403T200829
CREATED:20150225T075229Z
LAST-MODIFIED:20150225T075229Z
UID:683-1424822400-1424908799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 25/02/2015
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nSKILLS \n\nRing Dip – practice progression per 10′ \n  \nWOD \n4 rounds for time:\n20 box jump over\n20 Hang Power Snatch @45/25kg
URL:http://www.crossfitsegrate.com/event/mercoledi-25022015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150224
DTEND;VALUE=DATE:20150225
DTSTAMP:20260403T200829
CREATED:20150223T230153Z
LAST-MODIFIED:20150219T185205Z
UID:681-1424736000-1424822399@www.crossfitsegrate.com
SUMMARY:MARTEDI 24/02/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \n STRENGTH\nThruster – work up to a 1RM from the floor \nWOD\n3 rounds for time :\n15 Thruster @35/25kg\n15 Bar Facing Burpees
URL:http://www.crossfitsegrate.com/event/martedi-240215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150223
DTEND;VALUE=DATE:20150224
DTSTAMP:20260403T200829
CREATED:20150222T230142Z
LAST-MODIFIED:20150219T184945Z
UID:680-1424649600-1424735999@www.crossfitsegrate.com
SUMMARY:LUNEDI 23/02/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility  \n  \nSTRENGTH \nDeadlift – 5 x 2 @climbing\, rest 3’ tra i set  \n  \nWOD \n 5 rounds for time of:\n6 Power Snatch @50/30kg \n2 rounds of Cindy
URL:http://www.crossfitsegrate.com/event/lunedi-23022015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150221
DTEND;VALUE=DATE:20150222
DTSTAMP:20260403T200829
CREATED:20150220T230153Z
LAST-MODIFIED:20150219T184737Z
UID:679-1424476800-1424563199@www.crossfitsegrate.com
SUMMARY:SABATO 21/02/2015
DESCRIPTION:WARM UP\n10′ Group Dynamics & Mobility \nTEAM WOD OF 2\n100 Russian Swing 24/16 Kg\n600 m Run\n100 Push Up\n600 m Run\n100 Sit Up\n600 m Run\n100 Squat
URL:http://www.crossfitsegrate.com/event/sabato-21022015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150220
DTEND;VALUE=DATE:20150221
DTSTAMP:20260403T200829
CREATED:20150219T230103Z
LAST-MODIFIED:20150219T184447Z
UID:678-1424390400-1424476799@www.crossfitsegrate.com
SUMMARY:Venerdi 20/02/2015
DESCRIPTION:WARM UP\n10′ Groups Dynamics & Mobility \nGYMNASTICS\nEMOM 20′\nODD 7 DB Burpees\nEVEN 20” Ring Support Hold \nWOD\nLadder 10\,9\,8\,7\,6\,5\,4\,3\,2\,1\nFloor Press\nStrict Pull Ups \n  \n  \n 
URL:http://www.crossfitsegrate.com/event/venerdi-20022015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150219
DTEND;VALUE=DATE:20150220
DTSTAMP:20260403T200829
CREATED:20150218T230116Z
LAST-MODIFIED:20150216T173412Z
UID:677-1424304000-1424390399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 19/02/15
DESCRIPTION:WARM UP WOD \n 3 round not for time of \n10 walking lunges \n10 situps \n  \n  \nWOD \n For time :\n80 Wall Ball @ 9/6Kg  \n60/40 Push Ups\n40 Pistols (20/20)  \n20 OHS @50/30kg
URL:http://www.crossfitsegrate.com/event/giovedi-190215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150218
DTEND;VALUE=DATE:20150219
DTSTAMP:20260403T200829
CREATED:20150217T230111Z
LAST-MODIFIED:20150216T173200Z
UID:676-1424217600-1424303999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 18/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nSKILLS \nClean & Jerk – practice tecnique + ramp up with weight for the wod  \n  \nWOD \n7’ AMRAP of:\n3 Clean & Jerks @70/50kg \n20 GHD Sit Ups /40 SIT UPS
URL:http://www.crossfitsegrate.com/event/mercoledi-180215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150217
DTEND;VALUE=DATE:20150218
DTSTAMP:20260403T200829
CREATED:20150216T230129Z
LAST-MODIFIED:20150216T173104Z
UID:675-1424131200-1424217599@www.crossfitsegrate.com
SUMMARY:MARTEDI 17/02/15
DESCRIPTION:Warm up wod \n  \n4 rounds not for time of \n5 broad jump \n10 hip swing \n30” superman hold \n  \nWOD \n\n“Helen” – 3 rounds for time of:  \n400m Run\n21 KB Swings @24/16kg\n12 Pull Ups
URL:http://www.crossfitsegrate.com/event/martedi-170215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150216
DTEND;VALUE=DATE:20150217
DTSTAMP:20260403T200829
CREATED:20150215T230121Z
LAST-MODIFIED:20150215T183431Z
UID:673-1424044800-1424131199@www.crossfitsegrate.com
SUMMARY:LUNEDI 16/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nSTRENGTH \nFront Squat – 4 x 2 @climbing\, rest 3’ \nWOD  \n  \n4 rounds for time:\n5 Push Press @55/35kg \n10 Calories Row\n15 Ball Clean @ 9/6Kg
URL:http://www.crossfitsegrate.com/event/lunedi-160215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150214
DTEND;VALUE=DATE:20150215
DTSTAMP:20260403T200829
CREATED:20150214T000123Z
LAST-MODIFIED:20150213T145728Z
UID:671-1423872000-1423958399@www.crossfitsegrate.com
SUMMARY:SABATO 14-02-2015
DESCRIPTION:Buon San Valentino \nWarm up \nGroup Dynamics and Mobility \nSTRENGTH \n15′ to find 1RM of partner xxx \nWOD \nDeath by xxxxx \n  \n 
URL:http://www.crossfitsegrate.com/event/sabato-14-02-2015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150213
DTEND;VALUE=DATE:20150214
DTSTAMP:20260403T200829
CREATED:20150212T230114Z
LAST-MODIFIED:20150212T211700Z
UID:668-1423785600-1423871999@www.crossfitsegrate.com
SUMMARY:VENERDI 13/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nSTRENGTH \n15’ to establish max load of bear complex \n1 power clean\n1 front squat\n1 push press\n1 back squat\n1 push press \n  \n  \nAEROBIC DEVELOPMENT \n  \n4 X  2′ on 2′ off \nME cal row
URL:http://www.crossfitsegrate.com/event/venerdi-130215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150212
DTEND;VALUE=DATE:20150213
DTSTAMP:20260403T200829
CREATED:20150211T230155Z
LAST-MODIFIED:20150208T181506Z
UID:667-1423699200-1423785599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 12/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nWL\nSnatch Grip Push Press + OHS – 4 x 1 + 2 @by feel  \n  \nWOD\n3 rounds for time of: \n21 Wall Ball @20/14lbs \n15 Pull Ups\n30 DU
URL:http://www.crossfitsegrate.com/event/giovedi-120215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150211
DTEND;VALUE=DATE:20150212
DTSTAMP:20260403T200829
CREATED:20150210T230139Z
LAST-MODIFIED:20150208T181346Z
UID:666-1423612800-1423699199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 11/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nSKILLS\nPistols  \n  \nWOD\n10 rounds for time:  \n7 Calories Row \n7 Push Ups\n7 GHD Sit Ups
URL:http://www.crossfitsegrate.com/event/mercoledi-110215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150210
DTEND;VALUE=DATE:20150211
DTSTAMP:20260403T200829
CREATED:20150209T230120Z
LAST-MODIFIED:20150209T220749Z
UID:665-1423526400-1423612799@www.crossfitsegrate.com
SUMMARY:MARTEDI 10/02/15
DESCRIPTION:WARM UP WOD \n\n3 rounds not for time of \n5 dog up & dog down \n10 scapula retraction \n30” hollow body old \n  \nGymnastics strength  \nShoulder touch 5X 8-10 REST 1’ \n  \nWOD\n5 intervalli 3’ on : 2’ off\n15 KB Russian Swings @32/20Kg \n10 tuck crunch
URL:http://www.crossfitsegrate.com/event/martedi-100215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150209
DTEND;VALUE=DATE:20150210
DTSTAMP:20260403T200829
CREATED:20150208T230106Z
LAST-MODIFIED:20150205T080931Z
UID:662-1423440000-1423526399@www.crossfitsegrate.com
SUMMARY:LUNEDI 09/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility \n \nSTRENGTH\nBack Squat – 5\, 3\, 1 – 3’rest – 5\, 3\, 1\nNella seconda onda i carichi devono essere superiori alla prima. \nWOD \n3 rounds of:\n21 Push Press @40/30Kg\n15 Back Squat from the ground @40/30Kg \nPENALTY 5 BURPEES EVERY TIME YOU DROP BARBELL
URL:http://www.crossfitsegrate.com/event/lunedi-090215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150207
DTEND;VALUE=DATE:20150208
DTSTAMP:20260403T200829
CREATED:20150206T230104Z
LAST-MODIFIED:20150205T080536Z
UID:661-1423267200-1423353599@www.crossfitsegrate.com
SUMMARY:SABATO 07/02/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility  \n  \nTEAM WOD of 2\n10 rounds of (5 each member): \n5 Parallette Dip\n10 Squat Clean @40/30Kg\n15 Box Jumps\n– Members switch every rounds
URL:http://www.crossfitsegrate.com/event/sabato-070215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150206
DTEND;VALUE=DATE:20150207
DTSTAMP:20260403T200829
CREATED:20150205T230135Z
LAST-MODIFIED:20150205T080153Z
UID:660-1423180800-1423267199@www.crossfitsegrate.com
SUMMARY:VENERDI 06/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nSKILLS\nHSPU – practice kipping tecnique  \n  \nWOD \n6 rounds for time:\n10 Walking Lunges (5/5)\n8 TTB\n6 Kipping HSPU / pike push up
URL:http://www.crossfitsegrate.com/event/venerdi-060215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150205
DTEND;VALUE=DATE:20150206
DTSTAMP:20260403T200829
CREATED:20150204T230119Z
LAST-MODIFIED:20150205T075902Z
UID:659-1423094400-1423180799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 05/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility  \n  \nSTRENGTH \nDeadlift – 4 x 3 @across \, rest 3’ tra i sets  \n  \nWOD \n3 rounds for time:  \n10 Deadlift @80/50kg \n15 Facing bar Burpees \n30 Mountain Climber
URL:http://www.crossfitsegrate.com/event/giovedi-050215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150204
DTEND;VALUE=DATE:20150205
DTSTAMP:20260403T200829
CREATED:20150203T230139Z
LAST-MODIFIED:20150202T180834Z
UID:658-1423008000-1423094399@www.crossfitsegrate.com
SUMMARY:
DESCRIPTION:MERCOLEDI 04/02/15 \n  \nWARM UP  \n10’ Groups Dynamics & Mobility  \n  \nSKILLS\nRope Climb \n\nWOD \n4 rounds for time: \n400m Run/ 500 RUN \n15 Parallettes Pass Through \n30 situps
URL:http://www.crossfitsegrate.com/event/658/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150203
DTEND;VALUE=DATE:20150204
DTSTAMP:20260403T200829
CREATED:20150202T230147Z
LAST-MODIFIED:20150202T180510Z
UID:657-1422921600-1423007999@www.crossfitsegrate.com
SUMMARY:MARTEDI 03/02/15
DESCRIPTION:WARM UP  \n10’ Groups Dynamics & Mobility\n\nSTRENGTH \n12′ TO FIND 1RM STRICT PRESS \nWOD \n\nFor time:\n100 DU OR 300 SU\n50 Kb Swings @24/16kg \n25 Down & Up\n50 Kb Swings @24/16kg \n100 DU
URL:http://www.crossfitsegrate.com/event/martedi-030215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150202
DTEND;VALUE=DATE:20150203
DTSTAMP:20260403T200829
CREATED:20150201T230120Z
LAST-MODIFIED:20150201T181619Z
UID:656-1422835200-1422921599@www.crossfitsegrate.com
SUMMARY:Lunedì 2 Febbraio 2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH \n10’ EMOM of:\nodd – 5 – 7 Power Clean\neven – 5 – 7 Thruster \nWOD \n15’ AMRAP of:\n6 Pull Ups\n8 Push Ups\n10 Jumping Lunges
URL:http://www.crossfitsegrate.com/event/lunedi-2-febbraio-2015/
END:VEVENT
END:VCALENDAR