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X-WR-CALNAME:Crossfit Segrate
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
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DTSTART:20130331T010000
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DTSTART:20131027T010000
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DTSTART:20140330T010000
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DTSTART:20141026T010000
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DTSTART:20150329T010000
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DTSTART:20151025T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150110
DTEND;VALUE=DATE:20150111
DTSTAMP:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141231
DTEND;VALUE=DATE:20150101
DTSTAMP:20260403T222604
CREATED:20141230T230139Z
LAST-MODIFIED:20141215T160547Z
UID:621-1419984000-1420070399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 31/12/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n10 Face the Wall Squat with stick in OH position\n10 Burpee a piedi uniti\n25” Handstand Hold back to the wall \nSTRENGTH\nA1. Front Squat – 3 x 3\n1’ di rest\nA2. Plank Hold – 3 x max time\n1’ di rest prima di ripartire da A1 \nWOD\n5 rounds for time of:\n10 Floor Press\n10 Power Clean\n100m Shuttle Run
URL:http://www.crossfitsegrate.com/event/mercoledi-311214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141230
DTEND;VALUE=DATE:20141231
DTSTAMP:20260403T222604
CREATED:20141229T230134Z
LAST-MODIFIED:20141215T160432Z
UID:620-1419897600-1419983999@www.crossfitsegrate.com
SUMMARY:MARTEDI 30/12/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH\nA1. Push Press – 4 x 5\n1’ di rest\nA2. Deadlift – 4 x 3\n1’ di rest prima di ripartire da A1 \nAEROBIC DEVELOPMENT\nRow – 3 x 1000m\n– rest ½ work time
URL:http://www.crossfitsegrate.com/event/martedi-301214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141229
DTEND;VALUE=DATE:20141230
DTSTAMP:20260403T222604
CREATED:20141228T230129Z
LAST-MODIFIED:20141215T160329Z
UID:619-1419811200-1419897599@www.crossfitsegrate.com
SUMMARY:LUNEDI 29/12/14
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 Kneeling Banded Hip Thrust\n10 Hip Swing hang on bar\n\nSTRENGTH\nA1. Back Squat – work uo to 2RM\nA2. Strict CTB Pull Ups – 2 reps after every set of Back Squat \nWOD\n10’ ladder up of:\n3 \, 6\, 9\, 12 … Jumping Lunges\n3 \, 6\, 9\, 12 … KTE\n3 \, 6\, 9\, 12 … Box Jumps
URL:http://www.crossfitsegrate.com/event/lunedi-291214/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141227
DTEND;VALUE=DATE:20141228
DTSTAMP:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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:20260403T222604
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
END:VCALENDAR