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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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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20151025T010000
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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BEGIN:STANDARD
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DTSTART:20161030T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20150223
DTEND;VALUE=DATE:20150224
DTSTAMP:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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:20260403T200827
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
END:VCALENDAR