BEGIN:VCALENDAR
VERSION:2.0
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:20140330T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20141026T010000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20151025T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20161030T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150723
DTEND;VALUE=DATE:20150724
DTSTAMP:20260403T210701
CREATED:20150722T220152Z
LAST-MODIFIED:20150717T103357Z
UID:855-1437609600-1437695999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 23/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\n8 sets (90”) 3 SN PULL from ground + 2 HANG POWER SN \nWOD\n15′ AMRAP\n12 OHS @ 35/25 Kg\n12 Cal Row
URL:http://www.crossfitsegrate.com/event/giovedi-23072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150724
DTEND;VALUE=DATE:20150725
DTSTAMP:20260403T210701
CREATED:20150723T220140Z
LAST-MODIFIED:20150723T114847Z
UID:856-1437696000-1437782399@www.crossfitsegrate.com
SUMMARY:VENERDI 24/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- TTB-K2E Strict 3/4 x 5-7\nA2- 1 leg KB Deadlift 3/4 x 8 each leg\nRest 60” \nWOD\n15′ LADDER UP\nRing Dip 2-4-6-..\nDeadlift 3-6-9-..@80/60 Kg\nWall Ball 5-10-15-..@ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-24072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150725
DTEND;VALUE=DATE:20150726
DTSTAMP:20260403T210701
CREATED:20150724T220120Z
LAST-MODIFIED:20150717T103750Z
UID:857-1437782400-1437868799@www.crossfitsegrate.com
SUMMARY:SABATO 25/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nCash In: 3′ MAX REPS Syncro Jumping Lunges (2 members work at same time)\n100 Sit Ups\n50 KB Goblet Squat @ 32/24 Kg\n40 Syncro Burpees Box Jump (2 members work at same time)\n300mt (switch every 50mt) bear crawl
URL:http://www.crossfitsegrate.com/event/sabato-25072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150727
DTEND;VALUE=DATE:20150728
DTSTAMP:20260403T210701
CREATED:20150726T220626Z
LAST-MODIFIED:20150726T132649Z
UID:862-1437955200-1438041599@www.crossfitsegrate.com
SUMMARY:Lunedì 27 Luglio
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH: \nEMOM 16′ \nOdd 3 Thruster @ climbing weight every 2 sets \nEven 3-5 chin ups strict \n  \nWOD 9-15-21 reps: \nThruster @ 40/30 Kg \nBurpees Pull Ups
URL:http://www.crossfitsegrate.com/event/lunedi-27-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150728
DTEND;VALUE=DATE:20150729
DTSTAMP:20260403T210701
CREATED:20150727T220125Z
LAST-MODIFIED:20150727T162718Z
UID:892-1438041600-1438127999@www.crossfitsegrate.com
SUMMARY:MARTEDI 28/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM\nKIPPING HSPU \nEMOM 6′ 2-5 Reps for quality \nWOD\n15’AMRAP:\n4 DB Man Maker (1 rep= 1 row\, 1 push up\, 1 row\, 1 push up\, 1 sq cl into thruster) @ 20/10 kg\n8 Sit Up\n10 TTB/K2E/K2C\n15 Walking Lunges
URL:http://www.crossfitsegrate.com/event/martedi-28072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150729
DTEND;VALUE=DATE:20150730
DTSTAMP:20260403T210701
CREATED:20150728T220131Z
LAST-MODIFIED:20150728T210132Z
UID:894-1438128000-1438214399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 29/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD\n20′ AMRAP\n15” 1-Arm DX Plank Hold\n7 Down & ups\n15” 1-Arm SX Plank Hold\n21 DU/ 42 SU\n200mt OH Plate Carry @ 20/15 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-29072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150730
DTEND;VALUE=DATE:20150731
DTSTAMP:20260403T210701
CREATED:20150729T220106Z
LAST-MODIFIED:20150727T162848Z
UID:895-1438214400-1438300799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 30/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\n1 POWER CLEAN + 1 HANG SQUAT CLEAN – EMOM 8′ – @ climbing weight every set \nWOD\n12′ AMRAP\n5 Hang Power Clean @ 60/40 Kg\n10 K2E\n12 Lateral Box Jumps
URL:http://www.crossfitsegrate.com/event/giovedi-30072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150731
DTEND;VALUE=DATE:20150801
DTSTAMP:20260403T210701
CREATED:20150730T220153Z
LAST-MODIFIED:20150730T210513Z
UID:896-1438300800-1438387199@www.crossfitsegrate.com
SUMMARY:VENERDI 31/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Strict Press Behind Neck SN Grip 3 x 8-10\nA2- DB Step Ups 3 x 10 each leg\nRest 90” \nWOD\n6 Rounds of:\n15/10 cal Row\n12 KB Swing @ 32/20 Kg\n5 Power Snatch @ 50/35 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-31072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150801
DTEND;VALUE=DATE:20150802
DTSTAMP:20260403T210701
CREATED:20150731T220151Z
LAST-MODIFIED:20150731T211525Z
UID:899-1438387200-1438473599@www.crossfitsegrate.com
SUMMARY:SABATO 01/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD \nAMRAP 6′ : 4 Pull Up – 8 Wall Ball – 12 Abmat Sit Ups\n-rest 3′-\nAMRAP 6′: 3 Wall Climb – 6 Burpees\n-rest 3′-\nAMRAP 6‘: 100mt Run (50+50 shuttle) – 20 Air Squat UB\n– Members switch every rounds
URL:http://www.crossfitsegrate.com/event/sabato-010815/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150803
DTEND;VALUE=DATE:20150804
DTSTAMP:20260403T210701
CREATED:20150802T220120Z
LAST-MODIFIED:20150802T204210Z
UID:900-1438560000-1438646399@www.crossfitsegrate.com
SUMMARY:LUNEDI 03/08/15
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH \nA1- Back Squat 3 x 3 Holding bottom pos 3” \nA2- GHD Hip extension 3 x 6-8 Holding top pos 3” Rest 90” \nWOD 5 Intervals 1’30” ON \, 1’30” OFF \nAMRAP \n7 DB Thruster @ 20/10 Kg \n5 Burpees @ 20/10 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-030815/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150804
DTEND;VALUE=DATE:20150805
DTSTAMP:20260403T210701
CREATED:20150803T220128Z
LAST-MODIFIED:20150803T095159Z
UID:901-1438646400-1438732799@www.crossfitsegrate.com
SUMMARY:MARTEDI 04/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 25′\n100mt (50 dx +50 sx) 1 arm KB Farmer Carry\n1 Round of Cindy\n100mt (50 dx +50 sx) 1 arm KB Front Rack Carry\n20 Mountain Climber \n 
URL:http://www.crossfitsegrate.com/event/martedi-040815/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150805
DTEND;VALUE=DATE:20150806
DTSTAMP:20260403T210701
CREATED:20150804T220128Z
LAST-MODIFIED:20150803T095351Z
UID:903-1438732800-1438819199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 05/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\n2 Sets of:\n– 10 Muscle Snatch from Hang\n– 10 Snatch Balance\n@ empty BB (or less) as a warm up\nWork up to 3RM HANG POWER SNATCH – then drop down to 65/75% 3RM and do the following \nWOD\nAMRAP 5′:\n7 Hang Power Snatch\n7 Box Jump\n-Rest 3′-\nAMRAP 5′\n7 OHS (same weight as HPWS)\n30 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-050815/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150806
DTEND;VALUE=DATE:20150807
DTSTAMP:20260403T210701
CREATED:20150805T220150Z
LAST-MODIFIED:20150803T095540Z
UID:904-1438819200-1438905599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 06/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Chin up holding chin over the bar 3” 3×4-6\nA2- Bench Press 3×5\nA3- GHD Sit Ups 3×8-10 \nWOD:\nAMRAP 10′\n10/15 Cal Row\n8 Burpees over the Row\n6 K2E / TTB
URL:http://www.crossfitsegrate.com/event/904/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150807
DTEND;VALUE=DATE:20150808
DTSTAMP:20260403T210701
CREATED:20150806T220154Z
LAST-MODIFIED:20150803T095726Z
UID:905-1438905600-1438991999@www.crossfitsegrate.com
SUMMARY:VENERDI 07/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM: Strict Ring Dip & Kipping Ring Dip\nEMOM 12′\nOdd: 3-5 Strict/Kipping Ring Dip (alternating every set – for beginner Top & Bottom position Hold for 5-10” each)\nEven: 10 Flutter Kick (each leg)\n\nWOD\n3 Rounds of:\n21 SDHP @ 40/25 Kg\n12 Front Rack Lunges @ 40/25 Kg\n400mt Run
URL:http://www.crossfitsegrate.com/event/venerdi-070815/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150808
DTEND;VALUE=DATE:20150809
DTSTAMP:20260403T210701
CREATED:20150807T220151Z
LAST-MODIFIED:20150731T164437Z
UID:906-1438992000-1439078399@www.crossfitsegrate.com
SUMMARY:SABATO 08/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\nComplete:\n200 KB Swing@ 24/16 Kg\n100 Cal Row\n200 Plate GTOH @ 20/15 Kg
URL:http://www.crossfitsegrate.com/event/sabato-080815/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150810
DTEND;VALUE=DATE:20150811
DTSTAMP:20260403T210701
CREATED:20150809T220143Z
LAST-MODIFIED:20150731T164733Z
UID:907-1439164800-1439251199@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150811
DTEND;VALUE=DATE:20150812
DTSTAMP:20260403T210701
CREATED:20150810T220139Z
LAST-MODIFIED:20150731T164759Z
UID:908-1439251200-1439337599@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150812
DTEND;VALUE=DATE:20150813
DTSTAMP:20260403T210701
CREATED:20150711T220104Z
LAST-MODIFIED:20150731T164823Z
UID:909-1439337600-1439423999@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-3/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150813
DTEND;VALUE=DATE:20150814
DTSTAMP:20260403T210701
CREATED:20150830T220129Z
LAST-MODIFIED:20150731T164849Z
UID:910-1439424000-1439510399@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-4/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150814
DTEND;VALUE=DATE:20150815
DTSTAMP:20260403T210701
CREATED:20150813T220153Z
LAST-MODIFIED:20150731T164912Z
UID:911-1439510400-1439596799@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-5/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150815
DTEND;VALUE=DATE:20150816
DTSTAMP:20260403T210701
CREATED:20150714T220117Z
LAST-MODIFIED:20150731T164940Z
UID:912-1439596800-1439683199@www.crossfitsegrate.com
SUMMARY:BUON FERRAGOSTO!
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/buon-ferragosto/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150816
DTEND;VALUE=DATE:20150817
DTSTAMP:20260403T210701
CREATED:20150816T181448Z
LAST-MODIFIED:20150816T181448Z
UID:926-1439683200-1439769599@www.crossfitsegrate.com
SUMMARY:CLOSED!
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-6/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150817
DTEND;VALUE=DATE:20150818
DTSTAMP:20260403T210701
CREATED:20150816T220144Z
LAST-MODIFIED:20150731T165004Z
UID:913-1439769600-1439855999@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-6/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150818
DTEND;VALUE=DATE:20150819
DTSTAMP:20260403T210701
CREATED:20150817T220108Z
LAST-MODIFIED:20150731T165030Z
UID:914-1439856000-1439942399@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-7/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150819
DTEND;VALUE=DATE:20150820
DTSTAMP:20260403T210701
CREATED:20150818T220143Z
LAST-MODIFIED:20150731T165109Z
UID:915-1439942400-1440028799@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-8/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150820
DTEND;VALUE=DATE:20150821
DTSTAMP:20260403T210701
CREATED:20150819T220124Z
LAST-MODIFIED:20150731T165142Z
UID:916-1440028800-1440115199@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-9/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150822
DTEND;VALUE=DATE:20150823
DTSTAMP:20260403T210701
CREATED:20150821T220111Z
LAST-MODIFIED:20150731T165243Z
UID:918-1440201600-1440287999@www.crossfitsegrate.com
SUMMARY:CLOSED! HAPPY SUMMER HOLIDAYS
DESCRIPTION:
URL:http://www.crossfitsegrate.com/event/closed-happy-summer-holidays-10/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150824
DTEND;VALUE=DATE:20150825
DTSTAMP:20260403T210701
CREATED:20150723T220150Z
LAST-MODIFIED:20150731T165451Z
UID:919-1440374400-1440460799@www.crossfitsegrate.com
SUMMARY:LUNEDI 24/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS HS HOLD and HSPU Strict\nEMOM 16′\nOdd 20” HS HOLD against Wall / 2-4 HSPU Strict (for advance athletes\, alternate every round )\nEven 20” V ups \nWOD\nAMRAP 12′\nLadder Up 2-4-6-8-…\nPower Clean @ 50/ 35 Kg\nPush Press @ 50/35 Kg\nOTB Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-240815/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150825
DTEND;VALUE=DATE:20150826
DTSTAMP:20260403T210701
CREATED:20150824T220159Z
LAST-MODIFIED:20150824T205749Z
UID:920-1440460800-1440547199@www.crossfitsegrate.com
SUMMARY:MARTEDI 25/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Bulgarian Split Squat 3 x 8-10 each leg\nA2- DB Ranegate Rows 3 x 6-8 each arm\nA3- Parallette pass Through 3 x 8 \nWOD\nFrom CF Games 2015 – Master -”SQT”\n3 Rounds of:\n10 Snatch (anyhow) @ 40/25 Kg\n200mt Sprint Run (4 x 50mt)
URL:http://www.crossfitsegrate.com/event/martedi-250815/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150827
DTEND;VALUE=DATE:20150828
DTSTAMP:20260403T210701
CREATED:20150826T220128Z
LAST-MODIFIED:20150826T145406Z
UID:969-1440633600-1440719999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 27/08/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL PUSH JERK Cycling\n4 X 6-8 reps in cycling\, @ climbing weight if technique is good\, rest as needed \nWOD\nFor Time:\n15-12-9-12-15 Reps of:\nPull Ups /C2B (for advance)\nDB Snatch alt arm @ 20/10 Kg (15\,12… each arm)
URL:http://www.crossfitsegrate.com/event/giovedi-270815/
END:VEVENT
END:VCALENDAR