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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
REFRESH-INTERVAL;VALUE=DURATION:PT1H
X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20130331T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20131027T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20140330T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20141026T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
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BEGIN:STANDARD
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DTSTART:20151025T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141227
DTEND;VALUE=DATE:20141228
DTSTAMP:20260404T002957
CREATED:20141226T230125Z
LAST-MODIFIED:20141215T160221Z
UID:618-1419638400-1419724799@www.crossfitsegrate.com
SUMMARY:SABATO 27/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n15m Backward Bear Crawl\n10 Backward Walking Lunges\n20” Hollow Body Hold \nTEAM WOD OF 2\n10 rounds of – 5 each mate\n200m Run\n15 Goblet Squat\n15 KB SDHP\n200m Run\n– each mate complete one full rounds then switch
URL:http://www.crossfitsegrate.com/event/sabato-271214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141226
DTEND;VALUE=DATE:20141227
DTSTAMP:20260404T002957
CREATED:20141225T230142Z
LAST-MODIFIED:20141215T160119Z
UID:617-1419552000-1419638399@www.crossfitsegrate.com
SUMMARY:SANTO STEFANO 2014
DESCRIPTION:OGGI SIAMO CHIUSI E VI AUGURIAMO BUONE FESTE \nVI ASPETTIAMO SABATO 27
URL:http://www.crossfitsegrate.com/event/santo-stefano-2014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141225
DTEND;VALUE=DATE:20141226
DTSTAMP:20260404T002957
CREATED:20141224T230127Z
LAST-MODIFIED:20141215T160036Z
UID:616-1419465600-1419551999@www.crossfitsegrate.com
SUMMARY:NATALE 2014!
DESCRIPTION:OGGI SIAMO CHIUSI E VI AUGURIAMO UN BUON NATALE… \nVI ASPETTIAMO SABATO 27
URL:http://www.crossfitsegrate.com/event/natale-2014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141224
DTEND;VALUE=DATE:20141225
DTSTAMP:20260404T002957
CREATED:20141223T230124Z
LAST-MODIFIED:20141215T155922Z
UID:615-1419379200-1419465599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 24/12/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\n\nSTRENGTH\nA1. KB Snatch – 4 x 10 (5/5)\nA2. KB Front Rack Carry – 4 x 50m\n– 2’ di rest \nWOD\nFor time:\n25 GTOH @Heavy\n25 Burpee Pull Ups/ High Target\n25 Front Rack Lunges
URL:http://www.crossfitsegrate.com/event/mercoledi-241214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141223
DTEND;VALUE=DATE:20141224
DTSTAMP:20260404T002957
CREATED:20141222T230144Z
LAST-MODIFIED:20141215T155715Z
UID:614-1419292800-1419379199@www.crossfitsegrate.com
SUMMARY:MARTEDI 23/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\nWall Angels 2’ practice positioning and execution\nCTB practice per un totale di 15 reps\n\nSTRENGTH\nA1. Good Morning -4 x 7\n1’ di rest\nA2. DB Strict Press – 4 x 6\n1’ di rest prima di ripartire da A1 \nWOD\n3 rounds of:\n25 Wall Ball\n250m Row\n15 Burpee\n– 2’ di rest tra i rds
URL:http://www.crossfitsegrate.com/event/martedi-231214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141222
DTEND;VALUE=DATE:20141223
DTSTAMP:20260404T002957
CREATED:20141221T230110Z
LAST-MODIFIED:20141215T155539Z
UID:613-1419206400-1419292799@www.crossfitsegrate.com
SUMMARY:LUNEDI 22/12/14
DESCRIPTION:WARM UP WOD\n2 rounds not for time\n200m Run\n10  Sit Ups\n15′ Superman Hold\n250m Row\n10 Push Ups \nSKILLS\nHandstand Walk practice per 10’ \nWOD\n10 rounds for time:\n3 DB Thrusters\n5 Pull Ups\n7 V – Up
URL:http://www.crossfitsegrate.com/event/lunedi-221214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141220
DTEND;VALUE=DATE:20141221
DTSTAMP:20260404T002957
CREATED:20141219T230126Z
LAST-MODIFIED:20141215T155304Z
UID:612-1419033600-1419119999@www.crossfitsegrate.com
SUMMARY:SABATO 20/12/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 3\n15 Power Clean\n20 DB Snatch\n30 Wall Ball\n– Conga – Line Style
URL:http://www.crossfitsegrate.com/event/sabato-201214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141219
DTEND;VALUE=DATE:20141220
DTSTAMP:20260404T002957
CREATED:20141218T230147Z
LAST-MODIFIED:20141215T155122Z
UID:611-1418947200-1419033599@www.crossfitsegrate.com
SUMMARY:VENERDI 19/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n15 Dog Up & Dog Down\n15 OHS @empty bar\n30” Superman Hold\n\nSTRENGTH\nA1. Back Squat – 4 x 3\n1’ di rest\nA2. Strict Pull Ups – 4 x 5 – 7\n1’ di rest prima di ripartire da A1 \nAEROBIC DEVELOPMENT\nRow – 5 x 20” ALL OUT – rest 1’\n– 3’ di rest\nRun – 5 x 20” Sprint – rest 1’
URL:http://www.crossfitsegrate.com/event/venerdi-191214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141218
DTEND;VALUE=DATE:20141219
DTSTAMP:20260404T002957
CREATED:20141217T230155Z
LAST-MODIFIED:20141217T195811Z
UID:610-1418860800-1418947199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 18/12/14
DESCRIPTION:WARM UP WOD\n10′ Group Dynamics & Mobility \nSTRENGTH\nSnatch Grip Push Press Behind the Neck – 4 x 3 \nSKILLS\nRope Climb \nWOD\n10’ AMRAP\n3 Pike Push Up\n5 Hang Power Clean\n7 SDHP
URL:http://www.crossfitsegrate.com/event/giovedi-181214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141217
DTEND;VALUE=DATE:20141218
DTSTAMP:20260404T002957
CREATED:20141216T230106Z
LAST-MODIFIED:20141217T073638Z
UID:609-1418774400-1418860799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 17/12/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. DB Walking Lunges – 4 x 20 (10/10)\n1’ di rest\nA2. Ring Rows – 4 x 5 – 7\n1’ di rest prima di ripartire da A1 \nWOD\n12’ AMRAP\n200m Row\n10 TTB/KTE/KTC\n25 Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-171214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141216
DTEND;VALUE=DATE:20141217
DTSTAMP:20260404T002957
CREATED:20141215T230108Z
LAST-MODIFIED:20141215T154538Z
UID:607-1418688000-1418774399@www.crossfitsegrate.com
SUMMARY:MARTEDI 16/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n10 Plank Side Walk (5dx/5sx)\n10 Cuban Press \nSTRENGTH\n12′ EMOM\nodd – 5 Deadlift\neven – 10” – 15” L- Sit hold on parallettes \nWOD\n15’ On the Clock\n5’ AMRAP\n5 Push Ups\n10 Air Squat\n15 KB Swing\n1’ di rest\n9′ AMRAP of:\n10 Pull Ups\n10 WB
URL:http://www.crossfitsegrate.com/event/martedi-161214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141215
DTEND;VALUE=DATE:20141216
DTSTAMP:20260404T002957
CREATED:20141214T230100Z
LAST-MODIFIED:20141211T173709Z
UID:604-1418601600-1418687999@www.crossfitsegrate.com
SUMMARY:LUNEDI 15/12/14
DESCRIPTION:WARM UP WOD\n30” Tripod Headstand\n1’ DU practice\n10 OHS with stick and hold 3” sticking point \nSTRENGTH\nA1. Back Squat – 3 x 10 – 12\n1’  rest\nA2. GHD Sit Ups – 3 x 15\n1’  rest \nWOD\nFor time:\n50 KB Front Squat\n100m Bear Crawl\n1000m Row
URL:http://www.crossfitsegrate.com/event/lunedi-151214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141213
DTEND;VALUE=DATE:20141214
DTSTAMP:20260404T002957
CREATED:20141212T230133Z
LAST-MODIFIED:20141211T173356Z
UID:603-1418428800-1418515199@www.crossfitsegrate.com
SUMMARY:SABATO 13/12/14
DESCRIPTION:TEAM WOD OF 2\n20’ AMRAP –\n5 Pull Up/ Ring Row\n5 Burpees\n10 Strict KTC\n20 Walking Lunges @bodyweight\n– each mate complete one full rounds then switch
URL:http://www.crossfitsegrate.com/event/sabato-131214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141212
DTEND;VALUE=DATE:20141213
DTSTAMP:20260404T002957
CREATED:20141211T230142Z
LAST-MODIFIED:20141211T173226Z
UID:602-1418342400-1418428799@www.crossfitsegrate.com
SUMMARY:VENERDI 12/12/14
DESCRIPTION:WARM UP WOD\n3 rds not for time\nWall Angels 1’ practice positioning and execution\n10 Hip Swing hang on bar \nSKILLS\nTripod Headstand practice 15’ \nAEROBIC DEVELOPMENT\nRow\n250m Sprint x 10 rounds\n– rest 30” tra i rds
URL:http://www.crossfitsegrate.com/event/venerdi-121214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141211
DTEND;VALUE=DATE:20141212
DTSTAMP:20260404T002957
CREATED:20141210T230106Z
LAST-MODIFIED:20141205T111511Z
UID:601-1418256000-1418342399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 11/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\n10 One Arm KB Press  (5/5)\n15 m Bear Crawl\nSTRENGTH\nA. Bench Press Close Grip – 3 x 10 – 12\nWOD\n20’ AMRAP\n400m Run\n50 DU\n30m Bear Crawl\n15 Calories Row
URL:http://www.crossfitsegrate.com/event/giovedi-111214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141210
DTEND;VALUE=DATE:20141211
DTSTAMP:20260404T002957
CREATED:20141209T230155Z
LAST-MODIFIED:20141205T111259Z
UID:599-1418169600-1418255999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 10/12/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Strict Chin Ups – 3 x 6 – 8\n1’ di rest\nA2. OHS – 3 x 6 – 8\n1’ di rest prima di ripartire da A1\nWOD\n10’ AMRAP\n10 Wall Ball\n8 KB Swings\n6 Burpees \n 
URL:http://www.crossfitsegrate.com/event/mercoledi-101214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141209
DTEND;VALUE=DATE:20141210
DTSTAMP:20260404T002957
CREATED:20141208T230131Z
LAST-MODIFIED:20141205T110643Z
UID:598-1418083200-1418169599@www.crossfitsegrate.com
SUMMARY:MARTEDI 09/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n2 TGU\n5 Back Extension\n1’ DU practice\nWEIGHTLIFTING\nA. Snatch Lift Off + Hang Power Snatch – 5 x 1 + 1\nWOD\nTabata Sit Ups\n1’ di rest\nTabata Row for calories\n1’ di rest\n5′ AMRAP of\n10 Push Ups\n5 SDHP
URL:http://www.crossfitsegrate.com/event/martedi-091214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141208
DTEND;VALUE=DATE:20141209
DTSTAMP:20260404T002957
CREATED:20141207T230147Z
LAST-MODIFIED:20141205T110321Z
UID:597-1417996800-1418083199@www.crossfitsegrate.com
SUMMARY:LUNEDI 08/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n3 Wall Climb\n5 Pull Ups/Ring Row\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point \nSTRENGTH\nA1. Front Squat – 4 x 5\n1’ di rest\nA2. Barbell Rows – 4 x 5\n1’ di rest \nWOD\n10’ AMRAP of:\n15 – 12 – 9\nGoblet Squat\nBurpee Box Jumps
URL:http://www.crossfitsegrate.com/event/sabato-061214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141206
DTEND;VALUE=DATE:20141207
DTSTAMP:20260404T002957
CREATED:20141205T230138Z
LAST-MODIFIED:20141202T071437Z
UID:595-1417824000-1417910399@www.crossfitsegrate.com
SUMMARY:Sabato 06/12/2014
DESCRIPTION:Warm Up\nGroup Dynamics and Mobility \nTEAM WOD\nWith a Conga – line style\, Each member of the team must complete 3 Rounds of: \n15 Box Jump Overs\n20mt  Bear Crawl @15/7\,5kg\n25 KTE\n30 Wall Ball @9/7kg
URL:http://www.crossfitsegrate.com/event/sabato-06122014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141205
DTEND;VALUE=DATE:20141206
DTSTAMP:20260404T002957
CREATED:20141204T230153Z
LAST-MODIFIED:20141205T065551Z
UID:594-1417737600-1417823999@www.crossfitsegrate.com
SUMMARY:VENERDI 05/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\n10 Burpees\n4 TGU (2DX+2SX) \nSTRENGTH\nA. Strict Press + Push Press – 5 x 1 + 3\n\nWOD\n4 RFT\n20 KB Swing\n30 DU\n40 Sit Ups
URL:http://www.crossfitsegrate.com/event/venerdi-051214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141204
DTEND;VALUE=DATE:20141205
DTSTAMP:20260404T002957
CREATED:20141203T230129Z
LAST-MODIFIED:20141201T111646Z
UID:593-1417651200-1417737599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 04/12/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH\nA. Back Squat – 4 x 4\nB. KB Thrusters – 5’ for max reps \nWOD\n3 rounds for time:\n500m Row\n10 Burpee a piedi uniti
URL:http://www.crossfitsegrate.com/event/giovedi-041214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141203
DTEND;VALUE=DATE:20141204
DTSTAMP:20260404T002957
CREATED:20141202T230123Z
LAST-MODIFIED:20141201T111417Z
UID:592-1417564800-1417651199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 03/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\nShrug Up/Down Hang on Bar\n10 – 15 Hip Swing hang on bar \nTEAM WOD OF 2\n20’ AMRAP\n30 DU\n3 Hang Power Clean\n1 rds di Cindy
URL:http://www.crossfitsegrate.com/event/mercoledi-031214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141202
DTEND;VALUE=DATE:20141203
DTSTAMP:20260404T002957
CREATED:20141201T230125Z
LAST-MODIFIED:20141201T111201Z
UID:591-1417478400-1417564799@www.crossfitsegrate.com
SUMMARY:Martedi 02/12/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\n10’ EMOM of:\nodd – 6/8 Dip\neven – 3 Deadlift\nWOD For time :\n20 Deadlift\n200m Run\n15 Deadlift\n400m Run\n10 Deadlift\n800m Run
URL:http://www.crossfitsegrate.com/event/martedi-02122014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141201
DTEND;VALUE=DATE:20141202
DTSTAMP:20260404T002957
CREATED:20141130T230138Z
LAST-MODIFIED:20141130T174445Z
UID:590-1417392000-1417478399@www.crossfitsegrate.com
SUMMARY:Lunedi 1/12/2014
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\n10 OHS narrow grip\n10 Dog Up & Dog Down \nSTRENGTH\nA1. Front Squat – 4 x 3\nA2. One Arm DB Row – 4 x 6\nA3. Ring Row Hold – 15”-20” in tenuta isometrica nella top position \nWOD\n3 rounds for time:\n30m OH Barbell Lunges @20/15\n500m Row \n 
URL:http://www.crossfitsegrate.com/event/lunedi-1122014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141130
DTEND;VALUE=DATE:20141201
DTSTAMP:20260404T002957
CREATED:20141129T230115Z
LAST-MODIFIED:20141101T095640Z
UID:567-1417305600-1417391999@www.crossfitsegrate.com
SUMMARY:Closed
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed-5/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141129
DTEND;VALUE=DATE:20141130
DTSTAMP:20260404T002957
CREATED:20141128T230138Z
LAST-MODIFIED:20141101T095607Z
UID:566-1417219200-1417305599@www.crossfitsegrate.com
SUMMARY:SABATO 29/11/14
DESCRIPTION:TEAM WOD OF 2\n2K Row switch every minute\nthen\n10 rounds of:\n10 DB Thruster\n10 Burpees\n– switch every round
URL:http://www.crossfitsegrate.com/event/sabato-291114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141128
DTEND;VALUE=DATE:20141129
DTSTAMP:20260404T002957
CREATED:20141127T230120Z
LAST-MODIFIED:20141127T193259Z
UID:565-1417132800-1417219199@www.crossfitsegrate.com
SUMMARY:VENERDI 28/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\n10 Kneeling Banded Hip Thru\n10 Hip Swing hang on bar\nWOD\nFor time:\n15 – 12 – 9 – 6 – 3\nFloor Press/ Push Up\nPull Ups
URL:http://www.crossfitsegrate.com/event/venerdi-281114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141127
DTEND;VALUE=DATE:20141128
DTSTAMP:20260404T002957
CREATED:20141126T230128Z
LAST-MODIFIED:20141101T095413Z
UID:564-1417046400-1417132799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 27/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n20m Bear Crawl\n10 Backward Walking Lunges\n5 GHD SIt Ups\nWOD\n20’ AMRAP\n5 Over the box Jumps\n10 KB Swings\n200m Run
URL:http://www.crossfitsegrate.com/event/giovedi-271114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141126
DTEND;VALUE=DATE:20141127
DTSTAMP:20260404T002957
CREATED:20141125T230143Z
LAST-MODIFIED:20141101T095235Z
UID:563-1416960000-1417046399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 26/11/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nDeadlift – 4 x 5 – 7\nWOD\n12’ AMRAP of:\n10 Wall Ball\n8 Sit Up\n6 Ring Rows
URL:http://www.crossfitsegrate.com/event/mercoledi-261114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141125
DTEND;VALUE=DATE:20141126
DTSTAMP:20260404T002957
CREATED:20141124T230145Z
LAST-MODIFIED:20141101T095134Z
UID:562-1416873600-1416959999@www.crossfitsegrate.com
SUMMARY:MARTEDI 25/11/14
DESCRIPTION:3 rounds not for time\nWall Angels 2’ practice positioning and execution\nDU 1’ practice\n16’ EMOM\nodd – 8 DB Lunges (4/4)\neven – 8 One Arm DB row (4/4)\nWOD\nFor time:\n400m Run\n30 Burpee Pull Ups
URL:http://www.crossfitsegrate.com/event/martedi-251114/
END:VEVENT
END:VCALENDAR