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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-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20140330T010000
END:DAYLIGHT
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20141026T010000
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TZOFFSETFROM:+0100
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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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150204
DTEND;VALUE=DATE:20150205
DTSTAMP:20260403T205401
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:20260403T205401
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:20260403T205401
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150131
DTEND;VALUE=DATE:20150201
DTSTAMP:20260403T205401
CREATED:20150130T230156Z
LAST-MODIFIED:20150130T091832Z
UID:655-1422662400-1422748799@www.crossfitsegrate.com
SUMMARY:SABATO 31/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3\nFor Time:\n150 1-Arm-KB Swing @24/16\n150 Sit Ups\n150 Burpees over plate\n150 OH Plate Sit Up @10/5kg\n150 Russian KB Swing @24/16kg
URL:http://www.crossfitsegrate.com/event/sabato-310115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150130
DTEND;VALUE=DATE:20150131
DTSTAMP:20260403T205401
CREATED:20150129T230143Z
LAST-MODIFIED:20150129T183139Z
UID:654-1422576000-1422662399@www.crossfitsegrate.com
SUMMARY:VENERDI 30/01/15
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n5 GHD Hip& Back Extension\n10 Down& Ups\n15 Step Ups on box \n SKILLS\nPistol progression \n WOD\n6 Intervals\, 2’ON\, 2’ OFF\n200mt Row\nME Negative Pistols
URL:http://www.crossfitsegrate.com/event/venerdi-300115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150129
DTEND;VALUE=DATE:20150130
DTSTAMP:20260403T205401
CREATED:20150128T230131Z
LAST-MODIFIED:20150123T172330Z
UID:652-1422489600-1422575999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 29/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL STRENGTH\nPush Jerk – 6 x 4 \nWOD\nEMOM 16’\nOdd – 7 MedBall Clean @9/7kg\nEven – 10/15 Cal Row
URL:http://www.crossfitsegrate.com/event/giovedi-290115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150128
DTEND;VALUE=DATE:20150129
DTSTAMP:20260403T205401
CREATED:20150127T230158Z
LAST-MODIFIED:20150123T171337Z
UID:651-1422403200-1422489599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 28/01/15
DESCRIPTION:WARM UP WOD\n\n3 rounds not for time\n10 Face the Wall Squat with KB\n10 Scapula retraction\n10 Gymnastic Burpees \nWOD “CINDY”\n \nAMRAP 20’\n5 Push Ups\n10 Pull Ups\n15 Air Squat
URL:http://www.crossfitsegrate.com/event/mercoledi-280115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150127
DTEND;VALUE=DATE:20150128
DTSTAMP:20260403T205401
CREATED:20150126T230100Z
LAST-MODIFIED:20150123T171136Z
UID:650-1422316800-1422403199@www.crossfitsegrate.com
SUMMARY:MARTEDI 27/01/15
DESCRIPTION:WARM UP WOD \n4 rounds not for time \n 20m Backward Bear Crawl \n10 Backward Walking Lunges \n\nSTRENGTH\nBench Press – 7 X 3\, tempo 33×1\, rest as needed \nWOD \n12’ AMRAP\n200mt Run\n7 Front Squat @60/40kg\n7 Burpees\n7 Toes-to-Bar
URL:http://www.crossfitsegrate.com/event/martedi-270115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150126
DTEND;VALUE=DATE:20150127
DTSTAMP:20260403T205401
CREATED:20150125T230147Z
LAST-MODIFIED:20150123T170355Z
UID:649-1422230400-1422316799@www.crossfitsegrate.com
SUMMARY:LUNEDI 26/01/15
DESCRIPTION: WARM UP\nDOUBLE TABATA (8’ in total\, 20”ON\, 10”OFF)\nAlternating Jumping Jack and Mountain Climber \nWL\nHang Squat Snatch + Hang Power Snatch – 6X 1+ 1\, rest as needed \nWOD\nAMRAP 15’\n6 KB Snatch Alt arm @20/12kg\n12 KB Swing\n24 Double Unders
URL:http://www.crossfitsegrate.com/event/lunedi-260115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150124
DTEND;VALUE=DATE:20150125
DTSTAMP:20260403T205401
CREATED:20150123T230127Z
LAST-MODIFIED:20150116T184640Z
UID:647-1422057600-1422143999@www.crossfitsegrate.com
SUMMARY:SABATO 24/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2 –I go\, You go\, as needed\n3 Rounds of:\n30 Cal Row\n30 KB Swing @24/16\n30 Wall Ball @9/7kg\n30 OH Plate Walking Lunges @20/10kg\n30” Superman hold
URL:http://www.crossfitsegrate.com/event/sabato-240115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150123
DTEND;VALUE=DATE:20150124
DTSTAMP:20260403T205401
CREATED:20150122T230131Z
LAST-MODIFIED:20150116T184521Z
UID:646-1421971200-1422057599@www.crossfitsegrate.com
SUMMARY:VENERDI 23/01/15
DESCRIPTION:WARM UP WOD \n  \n2 rounds not for time \n1’ Jump Rope \n10 Jumping Pull Ups  \n10 Superman Arch \n1’ Jump Rope \n10 Jumping Pull Ups \n10 Tuck Crunch \n\nWOD \n10 rounds for time: \n6 DB Snatch Alt arm @20/10kg \n6 Burpees Box Jump
URL:http://www.crossfitsegrate.com/event/venerdi-230115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150122
DTEND;VALUE=DATE:20150123
DTSTAMP:20260403T205401
CREATED:20150121T230155Z
LAST-MODIFIED:20150121T173626Z
UID:645-1421884800-1421971199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 22/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS\nTTB – Practice for 15’ \nWOD\n2’ON 2’OFF * 6 Intervalli\n300 m ROW\nMax Effort Push Press @ 40/25 KG
URL:http://www.crossfitsegrate.com/event/giovedi-220115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150121
DTEND;VALUE=DATE:20150122
DTSTAMP:20260403T205401
CREATED:20150120T230149Z
LAST-MODIFIED:20150116T184251Z
UID:644-1421798400-1421884799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 21/01/15
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n15 Dog Up & Dog Down\n15 OHS @empty bar\n30” Superman Hold \nSTRENGTH\nA1. Back Squat – 3 x 3\n1’ di rest\nA2. Strict Pull Ups – 3 x 5 – 7 1’ di rest prima di ripartire da A1
URL:http://www.crossfitsegrate.com/event/mercoledi-210115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150120
DTEND;VALUE=DATE:20150121
DTSTAMP:20260403T205401
CREATED:20150119T230102Z
LAST-MODIFIED:20150116T184142Z
UID:643-1421712000-1421798399@www.crossfitsegrate.com
SUMMARY:MARTEDI 20/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\n3-Position Clean (MidThigh-Below Knees-Ground) – 4 X 1+1+ 1\, rest as needed \nWOD:\n12’ AMRAP of:\nLadder up 3-6-9-12-…\nPower Clean @50/35kg\nKnee-to-Elbows \n 
URL:http://www.crossfitsegrate.com/event/martedi-200115-warm-up/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150119
DTEND;VALUE=DATE:20150120
DTSTAMP:20260403T205401
CREATED:20150118T230109Z
LAST-MODIFIED:20150116T183948Z
UID:642-1421625600-1421711999@www.crossfitsegrate.com
SUMMARY:LUNEDI 19/01/15
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n10 Plank Side Walk (5dx/5sx)\n10 One Arm KB Bottoms Up Walk (15m dx/15m sx) \nSTRENGTH \n12’ EMOM\nodd – 5 Deadlift\neven – 10” – 15” L- Sit hold on parallettes \nWOD\nFor Time:\n750mt Row\n9 Hang Cluster @45/30kg\n500mt Row\n15 Hang Cluster\n250mt Row\n21 Hang Cluster
URL:http://www.crossfitsegrate.com/event/lunedi-190115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150117
DTEND;VALUE=DATE:20150118
DTSTAMP:20260403T205401
CREATED:20150116T230148Z
LAST-MODIFIED:20150109T075758Z
UID:640-1421452800-1421539199@www.crossfitsegrate.com
SUMMARY:SABATO 17/01/15
DESCRIPTION:10’ Groups Dynamics & Mobility \nTEAM WOD OF 2 \n5 rounds each members of:\n30 Wall Ball @9/7kg\n20 Burpees\n10 Calories Row
URL:http://www.crossfitsegrate.com/event/sabato-170115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150116
DTEND;VALUE=DATE:20150117
DTSTAMP:20260403T205401
CREATED:20150115T230146Z
LAST-MODIFIED:20150109T075632Z
UID:638-1421366400-1421452799@www.crossfitsegrate.com
SUMMARY:VENERDI 16/01/15
DESCRIPTION:WARM UP WOD\n30” Handstand Hold back to the wall\n1’ DU practice\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point \nSTRENGTH\nBarbell Cuban Press – 4 x 12 – rest 90” tra i rds \nWOD\n7’ AMRAP of:\n6 OHS @ 30/20kg\n6 TTB
URL:http://www.crossfitsegrate.com/event/venerdi-160115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150115
DTEND;VALUE=DATE:20150116
DTSTAMP:20260403T205401
CREATED:20150114T230124Z
LAST-MODIFIED:20150109T075432Z
UID:637-1421280000-1421366399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 15/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD \n For Time: \n50 KB Turkish Get Up\, switch arm every 5 reps @16/8kg \n100 Sit up \n150 Air Squat
URL:http://www.crossfitsegrate.com/event/giovedi-150115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150114
DTEND;VALUE=DATE:20150115
DTSTAMP:20260403T205401
CREATED:20150113T230103Z
LAST-MODIFIED:20150109T075314Z
UID:636-1421193600-1421279999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 14/01/15
DESCRIPTION:WARM UP WOD \n 3 rds not for time \nWall Angels 1’ practice positioning and execution\n10 Hip Swing hang on bar\n \n\nSKILLS\nKipping HSPU practice per 15’ \n  \nAEROBIC DEVELOPMENT\n5 rounds of:\n90” Row for max meters 90” rest\n90” Burpees 90” rest \n 
URL:http://www.crossfitsegrate.com/event/mercoledi-140115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150113
DTEND;VALUE=DATE:20150114
DTSTAMP:20260403T205401
CREATED:20150112T230104Z
LAST-MODIFIED:20150109T075055Z
UID:635-1421107200-1421193599@www.crossfitsegrate.com
SUMMARY:MARTEDI 13/01/15
DESCRIPTION:WARM UP WOD \n3 rounds not for time\n10 Face the Wall Squat with KB\n8 One Arm KB Press bottoms up (4/4)\n6 Strict KTE/K2C \nSTRENGTH\nDeadlift – 4 X 3 @climbing\, rest as needed \nWOD:\n21-15-9\nDeadlift @80/40kg\nBox Jump
URL:http://www.crossfitsegrate.com/event/martedi-130115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150112
DTEND;VALUE=DATE:20150113
DTSTAMP:20260403T205401
CREATED:20150111T230103Z
LAST-MODIFIED:20150109T074855Z
UID:633-1421020800-1421107199@www.crossfitsegrate.com
SUMMARY:LUNEDI 12/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH\nA1. Strict Chin Ups – 3 x 4 – 6 1’ di rest\nA2. Ring Rows – 3 x 6 – 8\n1’ di rest prima di ripartire da A1 \nWOD\n \n4 Rounds for time: \n10 One Arm DB Row on floor plank position (5/5) @20/10kg \n10 DB Lunges (each leg) @20/10kg \n10 DB Push Ups  \n 
URL:http://www.crossfitsegrate.com/event/lunedi-120115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150110
DTEND;VALUE=DATE:20150111
DTSTAMP:20260403T205401
CREATED:20150109T230144Z
LAST-MODIFIED:20150105T071849Z
UID:631-1420848000-1420934399@www.crossfitsegrate.com
SUMMARY:SABATO 10/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2 \n20’ AMRAP CONGA LINE STYLE\n10 DB Push Press @15/10kg\n20 Back Squat from the ground @45/30kg\n30 DU
URL:http://www.crossfitsegrate.com/event/sabato-100115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150109
DTEND;VALUE=DATE:20150110
DTSTAMP:20260403T205401
CREATED:20150108T230143Z
LAST-MODIFIED:20150105T071739Z
UID:630-1420761600-1420847999@www.crossfitsegrate.com
SUMMARY:VENERDI 09/01/15
DESCRIPTION:WARM UP WOD: \n3 rounds not for time\n10 Lateral Bear Crawl\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point \nWL\nBehind the neck Snatch Grip Push Press + OHS – 4 – 5 x 3 + 3 \nAEROBIC DEVELOPMENT \n4 Rounds of: \n500mt Row\, rest 90”\n400mt Run\, rest 90”
URL:http://www.crossfitsegrate.com/event/venerdi-090115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150108
DTEND;VALUE=DATE:20150109
DTSTAMP:20260403T205401
CREATED:20150107T230157Z
LAST-MODIFIED:20150105T071538Z
UID:629-1420675200-1420761599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 08/01/15
DESCRIPTION:WARM UP WOD \n 3 rounds not for time of: \n10 Kick Up to Handstand back to the wall \n10 Tempo Front Squat @empty bar (down slow/up fast) \n10 Hip Swing Hang on Bar \n\nWOD:\n10 Rounds of: \n7 Pull Ups\n7 Front Squat from the ground @60/40 kg\n7 Push Ups
URL:http://www.crossfitsegrate.com/event/giovedi-080115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150107
DTEND;VALUE=DATE:20150108
DTSTAMP:20260403T205401
CREATED:20150106T230141Z
LAST-MODIFIED:20150105T071350Z
UID:628-1420588800-1420675199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 07/01/15
DESCRIPTION:WARM UP WOD\n3 rounds not for time of: \nDU 2’ of practice\n10 kneeling banded hip thrust \nMIDLINE\n4 rounds of: \n3-5 Strict Toes to Bar/Knee to Elbows/Knee to chest 10” di rest\n3-5 KippingToes to Bar/Knee to Elbows/knee to chest 10” di rest\n1’ Plank Hold\n– 1’ di rest tra i rds \nWOD\n10’ AMRAP of: \n30 DU \n15 KB Swing @24/16 kg
URL:http://www.crossfitsegrate.com/event/mercoledi-070115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150106
DTEND;VALUE=DATE:20150107
DTSTAMP:20260403T205401
CREATED:20150105T230145Z
LAST-MODIFIED:20150105T071134Z
UID:627-1420502400-1420588799@www.crossfitsegrate.com
SUMMARY:MARTEDI 06/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \n\nSTRENGTH \nBench Press – 4 X 8-10 tempo 3111\, Rest 90” \n\nWOD \n6 Intervalli 2’ON – 2’ OFF\n200mt Row/Run\n10 Wall Ball @9/7 Kg\nMax Reps Down & Up
URL:http://www.crossfitsegrate.com/event/martedi-060115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150105
DTEND;VALUE=DATE:20150106
DTSTAMP:20260403T205401
CREATED:20150104T230159Z
LAST-MODIFIED:20150101T170734Z
UID:626-1420416000-1420502399@www.crossfitsegrate.com
SUMMARY:LUNEDI 05/01/15
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\nWall Angels 2’ practice positioning and execution\n10 – 15 Scapula Retractions Hang on bar \nWOD: 4 Rounds for time \n15 Pull Ups\n12 Lateral Box Jump Over\n9 Back Squat from the ground @45/30kg \n– 2’ di rest tra i rds
URL:http://www.crossfitsegrate.com/event/lunedi-050115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150103
DTEND;VALUE=DATE:20150104
DTSTAMP:20260403T205401
CREATED:20150102T230132Z
LAST-MODIFIED:20150101T170445Z
UID:625-1420243200-1420329599@www.crossfitsegrate.com
SUMMARY:SABATO 03/01/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2\nCash In – 100 Sit Ups \nThen\n \n7 rounds each member of:\n10 KB Swing @24/16 kg\n10 Burpees \nThen\nCash Out – 100 Sit Ups \n– members switch every rounds \n 
URL:http://www.crossfitsegrate.com/event/sabato-030115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150102
DTEND;VALUE=DATE:20150103
DTSTAMP:20260403T205401
CREATED:20150101T230149Z
LAST-MODIFIED:20150101T170125Z
UID:624-1420156800-1420243199@www.crossfitsegrate.com
SUMMARY:VENERDI 02/01/15
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: 10’ EMOM of: \nodd – 4 KB Turkish Get Up (2dx\, 2 sx)\neven – 4 Chin Up hold 2” chin over the bar every reps \nWOD: 20’ AMRAP  \n5 KB Deadlift @32/24 kg\n5 Hang Power Clean @45/30 kg\n5 Thruster @45/30 kg
URL:http://www.crossfitsegrate.com/event/venerdi-020115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150101
DTEND;VALUE=DATE:20150102
DTSTAMP:20260403T205401
CREATED:20141231T230101Z
LAST-MODIFIED:20141231T095941Z
UID:623-1420070400-1420156799@www.crossfitsegrate.com
SUMMARY:BUON ANNO !
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/buon-anno/
END:VEVENT
END:VCALENDAR