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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
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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
BEGIN:VTIMEZONE
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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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
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:20150328
DTEND;VALUE=DATE:20150329
DTSTAMP:20260403T200740
CREATED:20150327T230144Z
LAST-MODIFIED:20150321T173849Z
UID:718-1427500800-1427587199@www.crossfitsegrate.com
SUMMARY:SABATO 28/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nLoredo \n6 rounds of:\n24 air Squats\n24 Push-­‐ups\n24 Walking lunge steps\n400 mt run
URL:http://www.crossfitsegrate.com/event/sabato-280315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150330
DTEND;VALUE=DATE:20150331
DTSTAMP:20260403T200740
CREATED:20150329T220129Z
LAST-MODIFIED:20150329T141144Z
UID:723-1427673600-1427759999@www.crossfitsegrate.com
SUMMARY:Lunedì 30/03/2015
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ \nOdd Double Under Practice \nEven 5-7 Face the wall squat \nGYM STRENGTH & BB STRENGTH \nA1- Front Squat holding bottom position 3” 4 x 4 \nA2- Parallette Push Up (on knees if needed) 4 x 6-10 Rest 90” \nWOD Ladder: \n10-9-8-7-6-5-4-3-2-1 Ball Clean @9/6Kg \n1-2-3-4-5-6-7-8-9-10 Parallette Pass Through
URL:http://www.crossfitsegrate.com/event/lunedi-30032015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150331
DTEND;VALUE=DATE:20150401
DTSTAMP:20260403T200740
CREATED:20150330T220111Z
LAST-MODIFIED:20150330T161536Z
UID:724-1427760000-1427846399@www.crossfitsegrate.com
SUMMARY:MARTEDI 31/03/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with: \nEMOM 6-8’\nOdd 10mt Bear Crawl\nEven 5+5 Samson Stretch \nSKILLS\nTTR –  practice for 15’ \nWOD:\n“Helen”\n3 Rounds for time:\n400mt Run\n21 KB Swing @ 24/16Kg\n12 Pull Up
URL:http://www.crossfitsegrate.com/event/martedi-31032015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150401
DTEND;VALUE=DATE:20150402
DTSTAMP:20260403T200740
CREATED:20150331T220139Z
LAST-MODIFIED:20150331T213229Z
UID:725-1427846400-1427932799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 01/04/2015
DESCRIPTION:WARM UP:\n8′ cyclette con gazzetta dello sport \nSTRENGTH  \n3*8 croci ai manubri su panca inclinata! \n3*8 leg extension \n3*8 alzate laterali \n3*8 curl bicipiti \n3*8 french press \nWOD \n100 scrollate trapezi allo specchio for time \n  \n  \n 
URL:http://www.crossfitsegrate.com/event/mercoledi-01042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150402
DTEND;VALUE=DATE:20150403
DTSTAMP:20260403T200740
CREATED:20150401T220105Z
LAST-MODIFIED:20150331T100734Z
UID:726-1427932800-1428019199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 02/04/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with:\n3-4 Sets of\n-8-10 Down&Up (burpees straight arms) -6-10 Good Morning empty bb \nWL GYM STRENGTH & BB STRENGTH\nA1- Deadlift 4 x 3\nA2- Chin Up 4 x 6-8 holding chin over the bar 2” \nWOD\n9-15-21 Reps of:\nDeadlift @ 70/50 Kg\nLateral Burpees
URL:http://www.crossfitsegrate.com/event/giovedi-02042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150403
DTEND;VALUE=DATE:20150404
DTSTAMP:20260403T200740
CREATED:20150402T220142Z
LAST-MODIFIED:20150331T100829Z
UID:727-1428019200-1428105599@www.crossfitsegrate.com
SUMMARY:VENERDI 03/04/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\n5 Rounds of:\n1’ ME Wall Ball @ 9/6 Kg\n1’ ME Push Press @ 20/15 Kg\n1’ ME Double Unders\n1’ ME Tuck Hold on parallette\n1’ Rest
URL:http://www.crossfitsegrate.com/event/venerdi-03042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150404
DTEND;VALUE=DATE:20150405
DTSTAMP:20260403T200740
CREATED:20150403T220138Z
LAST-MODIFIED:20150331T100941Z
UID:728-1428105600-1428191999@www.crossfitsegrate.com
SUMMARY:SABATO 04/04/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\n10 rounds of (5 each member):\n100mt 2KB Farmer Carry @ 24/16 Kg\n5 Hang Power Snatch @ 40/20 Kg\n10 Back Rack Walking Lunges 40/20 Kg\n15 Sit Ups\n– Members switch every rounds
URL:http://www.crossfitsegrate.com/event/sabato-04042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150407
DTEND;VALUE=DATE:20150408
DTSTAMP:20260403T200740
CREATED:20150406T220106Z
LAST-MODIFIED:20150406T095014Z
UID:731-1428364800-1428451199@www.crossfitsegrate.com
SUMMARY:MARTEDI 07/04/15
DESCRIPTION:10’ Groups Dynamics & Mobility with:\n3-4 Sets of\n-5 Cal row  -10 Walking Push Up -15 sit up \nSKILLS\nKipping Pull Up\nWOD:\n5 Rounds of:\n10 Pull Up\n10 Power Clean & Push Jerk @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/martedi-070415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150408
DTEND;VALUE=DATE:20150409
DTSTAMP:20260403T200740
CREATED:20150407T220158Z
LAST-MODIFIED:20150407T182731Z
UID:734-1428451200-1428537599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 08/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nHANG SQUAT SNATCH \nWOD:\n6 Intervals 1’ON\, 1’OFF\n7 OHS @ 35/20 Kg\n7 OTB Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-080415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150409
DTEND;VALUE=DATE:20150410
DTSTAMP:20260403T200740
CREATED:20150408T220144Z
LAST-MODIFIED:20150407T183011Z
UID:735-1428537600-1428623999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 09/04/15
DESCRIPTION:WARM UP \nEMOM 6-8’:\nOdd 30” Mountain Climber\nEven 1-2 Wall Climb \nGYM STRENGTH & BB STRENGTH\nA1- Floor Press 4 x 6\nA2- Floor Viper 4 x 10-12 \nWOD\n4 Rounds\, rest 1:1\n250mt Row\n10 TTB/K2C\n15 1 Arm KB swing (alt arm every rep) @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-090415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150410
DTEND;VALUE=DATE:20150411
DTSTAMP:20260403T200740
CREATED:20150409T220117Z
LAST-MODIFIED:20150407T183104Z
UID:736-1428624000-1428710399@www.crossfitsegrate.com
SUMMARY:VENERDI 10/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\n3-4 Sets of\n-8-10 Walking Lunges -8-10 GTOH Plate \nWOD\nAMRAP 20’:\n6 Pistol alt leg\n9 DB Push Press\n12 Tuck Crunch\n100mt DB Farmer Carry
URL:http://www.crossfitsegrate.com/event/venerdi-100415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150411
DTEND;VALUE=DATE:20150412
DTSTAMP:20260403T200740
CREATED:20150410T220109Z
LAST-MODIFIED:20150407T183206Z
UID:737-1428710400-1428796799@www.crossfitsegrate.com
SUMMARY:SABATO 11/04/15
DESCRIPTION:HERO WOD!  \n  \nSURPRISE
URL:http://www.crossfitsegrate.com/event/sabato-110415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150413
DTEND;VALUE=DATE:20150414
DTSTAMP:20260403T200740
CREATED:20150412T220131Z
LAST-MODIFIED:20150412T162102Z
UID:739-1428883200-1428969599@www.crossfitsegrate.com
SUMMARY:Lunedì 13/04/2015
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility: \nEMOM 6 ‘ \nOdd 5 Ring Rows \nEven 5 Face the wall squat \nGYM STRENGTH \nA1- Weighted Step Up 4 x 8+8 \nA2- Strict Pull up 4 x 6-8 \nWOD \n4 Rounds of: \n15 Cal Row \n15 Pull Up \nrest 1’ between rounds
URL:http://www.crossfitsegrate.com/event/lunedi-13042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150414
DTEND;VALUE=DATE:20150415
DTSTAMP:20260403T200740
CREATED:20150413T220125Z
LAST-MODIFIED:20150413T180733Z
UID:740-1428969600-1429055999@www.crossfitsegrate.com
SUMMARY:MARTEDI 14/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS\nHS Hold against wall: practice position and negative portion of the HSPU movement for 15’ \nWOD:\n15’ AMRAP:\n20 Wall Ball @ 9/6 Kg\n10 Hang Power Snatch @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/martedi-140415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150415
DTEND;VALUE=DATE:20150416
DTSTAMP:20260403T200740
CREATED:20150414T220125Z
LAST-MODIFIED:20150413T180957Z
UID:741-1429056000-1429142399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 15/04/15
DESCRIPTION:10’ Groups Dynamics & Mobility with:\n4 Sets of\n8 Burpees –  8 OH Pvc Pipe walking lunges \nWL\nPUSH JERK cycling: practice with empty barbell for 10’\nEMOM 5’: 5-7 Reps @ light weight focus on pace \nWOD:\n4 Intervals 2’ON\, 1’OFF\n5 Power Clean @ 50/35 Kg\n7 TTB/TTR\n9 Box Jump
URL:http://www.crossfitsegrate.com/event/mercoledi-150415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150416
DTEND;VALUE=DATE:20150417
DTSTAMP:20260403T200740
CREATED:20150415T220126Z
LAST-MODIFIED:20150415T153639Z
UID:743-1429142400-1429228799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 16/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Front Squat 4 x 4\nA2- Parallette Push up 4 x 6-8\nRest 60” \nWOD\nFor time:\n100 DU/300SU\n30 DB Thruster @ 25/15 kg\n400 mt Run
URL:http://www.crossfitsegrate.com/event/giovedi-160415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150417
DTEND;VALUE=DATE:20150418
DTSTAMP:20260403T200740
CREATED:20150416T220103Z
LAST-MODIFIED:20150415T153802Z
UID:744-1429228800-1429315199@www.crossfitsegrate.com
SUMMARY:VENERDI 17/04/15
DESCRIPTION:WARM UP \nGroup Dynamics & Mobility \nSKILLS: Rope Climb \nWOD\n10 Rounds of:\n10 Burpees plate\n10 GTOH Plate @ 20/15 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-170415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150418
DTEND;VALUE=DATE:20150419
DTSTAMP:20260403T200740
CREATED:20150417T220112Z
LAST-MODIFIED:20150417T200016Z
UID:745-1429315200-1429401599@www.crossfitsegrate.com
SUMMARY:SABATO 18/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nComplete:\nCash In: 1-arm farmer carry with KB 24/16 Kg 200mt each member\n50 SDHP\n40 K2E\n50 Box Jump Overs\n40 GHD Sit ups\n50 SDHP\n– One members work at a time
URL:http://www.crossfitsegrate.com/event/sabato-180415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150420
DTEND;VALUE=DATE:20150421
DTSTAMP:20260403T200740
CREATED:20150419T220136Z
LAST-MODIFIED:20150419T083856Z
UID:748-1429488000-1429574399@www.crossfitsegrate.com
SUMMARY:LUNEDI 20/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with:\nEMOM 6-8’\nOdd Double Under Practice\nEven 6-8  Gym Push Ups \nGYM STRENGTH & BB STRENGTH\nA1- KB 1 Leg Deadlift 4 x 10-12 each leg”\nA2- Strict Ring Dip 4 x 6-10\nRest 90” \nWOD\nAMRAP 15’\n2-4-6-8 OHS @ 35/20Kg\n8 K2C/E\n10 Box Jump
URL:http://www.crossfitsegrate.com/event/lunedi-200415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150421
DTEND;VALUE=DATE:20150422
DTSTAMP:20260403T200740
CREATED:20150420T220100Z
LAST-MODIFIED:20150418T085508Z
UID:749-1429574400-1429660799@www.crossfitsegrate.com
SUMMARY:MARTEDI 21/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS\nKB SNATCH – Review and practice for 15’ \nWOD:\nFor Time:\n10 KB Snatch alt arm @ 24/16 Kg\n15 Squat Clean 40/25 Kg\n10 KB Snatch alt arm @ 24/16 Kg\n15 Power Clean 40/25 Kg\n10 KB Snatch alt arm @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/martedi-210415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150422
DTEND;VALUE=DATE:20150423
DTSTAMP:20260403T200740
CREATED:20150421T220147Z
LAST-MODIFIED:20150421T160944Z
UID:751-1429660800-1429747199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 22/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Strict Press Behind Neck Snatch Grip 4 x 8-10\nA2- GHD Hip & Back Extension 4 x 6-8\nRest 90” \nWOD\nFor Time:\n21-15-9 reps of:\nKB Swing @ 32/24 Kg\nPower Snatch @ 50/30 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-220415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150423
DTEND;VALUE=DATE:20150424
DTSTAMP:20260403T200740
CREATED:20150422T220123Z
LAST-MODIFIED:20150421T161204Z
UID:752-1429747200-1429833599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 23/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS\nReview Rowing technique \nWOD:\nEMOM 14′\nODD 15 Cal Row\nEVEN 10 DL
URL:http://www.crossfitsegrate.com/event/giovedi-230415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150424
DTEND;VALUE=DATE:20150425
DTSTAMP:20260403T200740
CREATED:20150423T220119Z
LAST-MODIFIED:20150421T161335Z
UID:753-1429833600-1429919999@www.crossfitsegrate.com
SUMMARY:VENERDI 24/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\n“Barbara”\n3-5 Rounds\, rest 3’ between rounds\n20 Pull Up\n30 Push Up\n40 Sit Up\n50 Air Squat
URL:http://www.crossfitsegrate.com/event/venerdi-240415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150425
DTEND;VALUE=DATE:20150426
DTSTAMP:20260403T200740
CREATED:20150424T220135Z
LAST-MODIFIED:20150423T174840Z
UID:755-1429920000-1430006399@www.crossfitsegrate.com
SUMMARY:Sabato 25/04/2015
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nTEAM WOD of 3 \n150 power clean @ 40/25 Kg \n120 K2E \n90 Back Squat (from the ground) @ 40/25 Kg \n60 Cal Row \n30 Wall Climb \n 
URL:http://www.crossfitsegrate.com/event/sabato-25042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150427
DTEND;VALUE=DATE:20150428
DTSTAMP:20260403T200740
CREATED:20150426T220108Z
LAST-MODIFIED:20150426T191253Z
UID:757-1430092800-1430179199@www.crossfitsegrate.com
SUMMARY:Lunedì 27 Aprile
DESCRIPTION:WARM UP 10’ Groups Dynamics \nWL \nSQUAT CLEAN 20’ to find 1Heavy single of the day \nWOD \nIntervals 1’ ON \, 1’OFF as needed to finish: \n21-15-9 reps of: \nHang Squat Clean @ 50/35 Kg \nBurpees
URL:http://www.crossfitsegrate.com/event/lunedi-27-maggio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150428
DTEND;VALUE=DATE:20150429
DTSTAMP:20260403T200740
CREATED:20150427T220149Z
LAST-MODIFIED:20150427T160859Z
UID:758-1430179200-1430265599@www.crossfitsegrate.com
SUMMARY:MARTEDI 28/04/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS\nHS Hold against wall: practice position and negative portion of the HSPU movement for 15’ \nWOD:\n4 Rounds for time\n12 DB Snatch alt arm @ 20/ 10 Kg\n6 C2B Pull Up\n12 1-arm-DB Front Rack lunges (12 steps with DB on right shoulder) @ 20/ 10 Kg\n6 TTB\n12 1-arm-DB Front Rack lunges (12 steps with DB on left shoulder) @ 20/ 10 Kg
URL:http://www.crossfitsegrate.com/event/martedi-28042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150429
DTEND;VALUE=DATE:20150430
DTSTAMP:20260403T200740
CREATED:20150428T220116Z
LAST-MODIFIED:20150427T161012Z
UID:759-1430265600-1430351999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 29/04/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS\nDouble Under – Review and Practice for 10’ \nWOD\nEvery 4’ for 4 Rounds\, complete:\n400mt Run AFAP\n10/15 KB Russian Swing @ 32/24 Kg\n15/30 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-29042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150430
DTEND;VALUE=DATE:20150501
DTSTAMP:20260403T200740
CREATED:20150429T203326Z
LAST-MODIFIED:20150429T203326Z
UID:761-1430352000-1430438399@www.crossfitsegrate.com
SUMMARY:Giovedì 30 Aprile
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL \nPush Press \nPush Jerk \nWOD 5’ AMRAP: \n7 Push Jerk @ 45/30 Kg \n12 Box Jump \nRest 3’ \n5’ AMRAP: \n7 Push Press @ 45/30 Kg \n12 Box Jump Over
URL:http://www.crossfitsegrate.com/event/giovedi-30-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150501
DTEND;VALUE=DATE:20150502
DTSTAMP:20260403T200740
CREATED:20150430T220139Z
LAST-MODIFIED:20150430T160953Z
UID:762-1430438400-1430524799@www.crossfitsegrate.com
SUMMARY:VENERDI 01/05/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD “Fight Gone Bad”\n5 Rounds of:\n1’ Wall Ball @ 9/6 Kg\n1’ SDHP @ 35/25 Kg\n1’ Box Jump\n1’ Push Press @ 35/25 Kg\n1’ Cal Row\n1’ REST
URL:http://www.crossfitsegrate.com/event/venerdi-01052015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150502
DTEND;VALUE=DATE:20150503
DTSTAMP:20260403T200740
CREATED:20150501T220125Z
LAST-MODIFIED:20150430T161132Z
UID:763-1430524800-1430611199@www.crossfitsegrate.com
SUMMARY:SABATO 02/05/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2 Complete\n2000 Row (switch as needed)\n100 Air Squat (switch as needed)\n75 Push Up (switch as needed)\n50 Pull Up (switch as needed)
URL:http://www.crossfitsegrate.com/event/sabato-02052015/
END:VEVENT
END:VCALENDAR