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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
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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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TZNAME:CEST
DTSTART:20150329T010000
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DTSTART:20151025T010000
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DTSTART:20160327T010000
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DTSTART:20161030T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20150418
DTEND;VALUE=DATE:20150419
DTSTAMP:20260403T235651
CREATED:20150417T220112Z
LAST-MODIFIED:20150417T200016Z
UID:745-1429315200-1429401599@www.crossfitsegrate.com
SUMMARY:SABATO 18/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nComplete:\nCash In: 1-arm farmer carry with KB 24/16 Kg 200mt each member\n50 SDHP\n40 K2E\n50 Box Jump Overs\n40 GHD Sit ups\n50 SDHP\n– One members work at a time
URL:http://www.crossfitsegrate.com/event/sabato-180415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150417
DTEND;VALUE=DATE:20150418
DTSTAMP:20260403T235651
CREATED:20150416T220103Z
LAST-MODIFIED:20150415T153802Z
UID:744-1429228800-1429315199@www.crossfitsegrate.com
SUMMARY:VENERDI 17/04/15
DESCRIPTION:WARM UP \nGroup Dynamics & Mobility \nSKILLS: Rope Climb \nWOD\n10 Rounds of:\n10 Burpees plate\n10 GTOH Plate @ 20/15 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-170415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150416
DTEND;VALUE=DATE:20150417
DTSTAMP:20260403T235651
CREATED:20150415T220126Z
LAST-MODIFIED:20150415T153639Z
UID:743-1429142400-1429228799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 16/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Front Squat 4 x 4\nA2- Parallette Push up 4 x 6-8\nRest 60” \nWOD\nFor time:\n100 DU/300SU\n30 DB Thruster @ 25/15 kg\n400 mt Run
URL:http://www.crossfitsegrate.com/event/giovedi-160415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150415
DTEND;VALUE=DATE:20150416
DTSTAMP:20260403T235651
CREATED:20150414T220125Z
LAST-MODIFIED:20150413T180957Z
UID:741-1429056000-1429142399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 15/04/15
DESCRIPTION:10’ Groups Dynamics & Mobility with:\n4 Sets of\n8 Burpees –  8 OH Pvc Pipe walking lunges \nWL\nPUSH JERK cycling: practice with empty barbell for 10’\nEMOM 5’: 5-7 Reps @ light weight focus on pace \nWOD:\n4 Intervals 2’ON\, 1’OFF\n5 Power Clean @ 50/35 Kg\n7 TTB/TTR\n9 Box Jump
URL:http://www.crossfitsegrate.com/event/mercoledi-150415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150414
DTEND;VALUE=DATE:20150415
DTSTAMP:20260403T235651
CREATED:20150413T220125Z
LAST-MODIFIED:20150413T180733Z
UID:740-1428969600-1429055999@www.crossfitsegrate.com
SUMMARY:MARTEDI 14/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS\nHS Hold against wall: practice position and negative portion of the HSPU movement for 15’ \nWOD:\n15’ AMRAP:\n20 Wall Ball @ 9/6 Kg\n10 Hang Power Snatch @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/martedi-140415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150413
DTEND;VALUE=DATE:20150414
DTSTAMP:20260403T235651
CREATED:20150412T220131Z
LAST-MODIFIED:20150412T162102Z
UID:739-1428883200-1428969599@www.crossfitsegrate.com
SUMMARY:Lunedì 13/04/2015
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility: \nEMOM 6 ‘ \nOdd 5 Ring Rows \nEven 5 Face the wall squat \nGYM STRENGTH \nA1- Weighted Step Up 4 x 8+8 \nA2- Strict Pull up 4 x 6-8 \nWOD \n4 Rounds of: \n15 Cal Row \n15 Pull Up \nrest 1’ between rounds
URL:http://www.crossfitsegrate.com/event/lunedi-13042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150411
DTEND;VALUE=DATE:20150412
DTSTAMP:20260403T235651
CREATED:20150410T220109Z
LAST-MODIFIED:20150407T183206Z
UID:737-1428710400-1428796799@www.crossfitsegrate.com
SUMMARY:SABATO 11/04/15
DESCRIPTION:HERO WOD!  \n  \nSURPRISE
URL:http://www.crossfitsegrate.com/event/sabato-110415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150410
DTEND;VALUE=DATE:20150411
DTSTAMP:20260403T235651
CREATED:20150409T220117Z
LAST-MODIFIED:20150407T183104Z
UID:736-1428624000-1428710399@www.crossfitsegrate.com
SUMMARY:VENERDI 10/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\n3-4 Sets of\n-8-10 Walking Lunges -8-10 GTOH Plate \nWOD\nAMRAP 20’:\n6 Pistol alt leg\n9 DB Push Press\n12 Tuck Crunch\n100mt DB Farmer Carry
URL:http://www.crossfitsegrate.com/event/venerdi-100415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150409
DTEND;VALUE=DATE:20150410
DTSTAMP:20260403T235651
CREATED:20150408T220144Z
LAST-MODIFIED:20150407T183011Z
UID:735-1428537600-1428623999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 09/04/15
DESCRIPTION:WARM UP \nEMOM 6-8’:\nOdd 30” Mountain Climber\nEven 1-2 Wall Climb \nGYM STRENGTH & BB STRENGTH\nA1- Floor Press 4 x 6\nA2- Floor Viper 4 x 10-12 \nWOD\n4 Rounds\, rest 1:1\n250mt Row\n10 TTB/K2C\n15 1 Arm KB swing (alt arm every rep) @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-090415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150408
DTEND;VALUE=DATE:20150409
DTSTAMP:20260403T235651
CREATED:20150407T220158Z
LAST-MODIFIED:20150407T182731Z
UID:734-1428451200-1428537599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 08/04/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nHANG SQUAT SNATCH \nWOD:\n6 Intervals 1’ON\, 1’OFF\n7 OHS @ 35/20 Kg\n7 OTB Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-080415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150407
DTEND;VALUE=DATE:20150408
DTSTAMP:20260403T235651
CREATED:20150406T220106Z
LAST-MODIFIED:20150406T095014Z
UID:731-1428364800-1428451199@www.crossfitsegrate.com
SUMMARY:MARTEDI 07/04/15
DESCRIPTION:10’ Groups Dynamics & Mobility with:\n3-4 Sets of\n-5 Cal row  -10 Walking Push Up -15 sit up \nSKILLS\nKipping Pull Up\nWOD:\n5 Rounds of:\n10 Pull Up\n10 Power Clean & Push Jerk @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/martedi-070415/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150404
DTEND;VALUE=DATE:20150405
DTSTAMP:20260403T235651
CREATED:20150403T220138Z
LAST-MODIFIED:20150331T100941Z
UID:728-1428105600-1428191999@www.crossfitsegrate.com
SUMMARY:SABATO 04/04/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\n10 rounds of (5 each member):\n100mt 2KB Farmer Carry @ 24/16 Kg\n5 Hang Power Snatch @ 40/20 Kg\n10 Back Rack Walking Lunges 40/20 Kg\n15 Sit Ups\n– Members switch every rounds
URL:http://www.crossfitsegrate.com/event/sabato-04042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150403
DTEND;VALUE=DATE:20150404
DTSTAMP:20260403T235651
CREATED:20150402T220142Z
LAST-MODIFIED:20150331T100829Z
UID:727-1428019200-1428105599@www.crossfitsegrate.com
SUMMARY:VENERDI 03/04/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\n5 Rounds of:\n1’ ME Wall Ball @ 9/6 Kg\n1’ ME Push Press @ 20/15 Kg\n1’ ME Double Unders\n1’ ME Tuck Hold on parallette\n1’ Rest
URL:http://www.crossfitsegrate.com/event/venerdi-03042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150402
DTEND;VALUE=DATE:20150403
DTSTAMP:20260403T235651
CREATED:20150401T220105Z
LAST-MODIFIED:20150331T100734Z
UID:726-1427932800-1428019199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 02/04/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with:\n3-4 Sets of\n-8-10 Down&Up (burpees straight arms) -6-10 Good Morning empty bb \nWL GYM STRENGTH & BB STRENGTH\nA1- Deadlift 4 x 3\nA2- Chin Up 4 x 6-8 holding chin over the bar 2” \nWOD\n9-15-21 Reps of:\nDeadlift @ 70/50 Kg\nLateral Burpees
URL:http://www.crossfitsegrate.com/event/giovedi-02042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150401
DTEND;VALUE=DATE:20150402
DTSTAMP:20260403T235651
CREATED:20150331T220139Z
LAST-MODIFIED:20150331T213229Z
UID:725-1427846400-1427932799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 01/04/2015
DESCRIPTION:WARM UP:\n8′ cyclette con gazzetta dello sport \nSTRENGTH  \n3*8 croci ai manubri su panca inclinata! \n3*8 leg extension \n3*8 alzate laterali \n3*8 curl bicipiti \n3*8 french press \nWOD \n100 scrollate trapezi allo specchio for time \n  \n  \n 
URL:http://www.crossfitsegrate.com/event/mercoledi-01042015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150331
DTEND;VALUE=DATE:20150401
DTSTAMP:20260403T235651
CREATED:20150330T220111Z
LAST-MODIFIED:20150330T161536Z
UID:724-1427760000-1427846399@www.crossfitsegrate.com
SUMMARY:MARTEDI 31/03/2015
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with: \nEMOM 6-8’\nOdd 10mt Bear Crawl\nEven 5+5 Samson Stretch \nSKILLS\nTTR –  practice for 15’ \nWOD:\n“Helen”\n3 Rounds for time:\n400mt Run\n21 KB Swing @ 24/16Kg\n12 Pull Up
URL:http://www.crossfitsegrate.com/event/martedi-31032015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150330
DTEND;VALUE=DATE:20150331
DTSTAMP:20260403T235651
CREATED:20150329T220129Z
LAST-MODIFIED:20150329T141144Z
UID:723-1427673600-1427759999@www.crossfitsegrate.com
SUMMARY:Lunedì 30/03/2015
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ \nOdd Double Under Practice \nEven 5-7 Face the wall squat \nGYM STRENGTH & BB STRENGTH \nA1- Front Squat holding bottom position 3” 4 x 4 \nA2- Parallette Push Up (on knees if needed) 4 x 6-10 Rest 90” \nWOD Ladder: \n10-9-8-7-6-5-4-3-2-1 Ball Clean @9/6Kg \n1-2-3-4-5-6-7-8-9-10 Parallette Pass Through
URL:http://www.crossfitsegrate.com/event/lunedi-30032015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150328
DTEND;VALUE=DATE:20150329
DTSTAMP:20260403T235651
CREATED:20150327T230144Z
LAST-MODIFIED:20150321T173849Z
UID:718-1427500800-1427587199@www.crossfitsegrate.com
SUMMARY:SABATO 28/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nLoredo \n6 rounds of:\n24 air Squats\n24 Push-­‐ups\n24 Walking lunge steps\n400 mt run
URL:http://www.crossfitsegrate.com/event/sabato-280315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150327
DTEND;VALUE=DATE:20150328
DTSTAMP:20260403T235651
CREATED:20150326T230105Z
LAST-MODIFIED:20150321T173640Z
UID:717-1427414400-1427500799@www.crossfitsegrate.com
SUMMARY:VENERDI 27/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nOpen Wod 15.5
URL:http://www.crossfitsegrate.com/event/venerdi-270315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150326
DTEND;VALUE=DATE:20150327
DTSTAMP:20260403T235651
CREATED:20150325T230113Z
LAST-MODIFIED:20150324T110647Z
UID:716-1427328000-1427414399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 26/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with:\n3-4 Rounds of:\nOdd 7 Scapula Retraction\nEven 7 Good Morning \nGYM STRENGTH & BB STRENGTH\nA1- Body Rows 4 x 8-10\nRest 90”\nA2- Deadlift 4 x 6\nRest 90” \nWOD\n5 Rounds of:\n5 Power Snatch @ 40/25Kg\n7 Back Rack Lunges\n9 Cal Row
URL:http://www.crossfitsegrate.com/event/giovedi-260315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150325
DTEND;VALUE=DATE:20150326
DTSTAMP:20260403T235651
CREATED:20150324T230119Z
LAST-MODIFIED:20150324T110519Z
UID:715-1427241600-1427327999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 25/03/15
DESCRIPTION:WARM UP\nGroups Dynamics & Mobility with:\nEMOM 8\n8 Burpees \nSKILLS\nKB Turkish Get Up \nWOD:\n5 Intervals 1’30”ON\, 1’30”OFF\n4 KB TGU alt arm every 2 reps\nME Double Unders
URL:http://www.crossfitsegrate.com/event/mercoledi-250315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150324
DTEND;VALUE=DATE:20150325
DTSTAMP:20260403T235651
CREATED:20150323T230114Z
LAST-MODIFIED:20150321T173414Z
UID:714-1427155200-1427241599@www.crossfitsegrate.com
SUMMARY:MARTEDI 24/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with: \n  \nEMOM 6-8’\nOdd 5-7 Ring Row feet on floor\nEven 30” Plank Hold\n\nSKILLS\nKipping Pull Up – practice for 15’ \nWOD:\nAMRAP 12’\n6 Hang Power Clean @ 50/30Kg\n8 K2E\n100mt Run
URL:http://www.crossfitsegrate.com/event/martedi-240315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150323
DTEND;VALUE=DATE:20150324
DTSTAMP:20260403T235651
CREATED:20150322T230158Z
LAST-MODIFIED:20150322T155848Z
UID:713-1427068800-1427155199@www.crossfitsegrate.com
SUMMARY:LUNEDI 23/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with: \nEMOM 6-8’\nOdd Double Under Practice\nEven 4-6 Perfect Gym Push Ups \nGYM STRENGTH & BB STRENGTH\nA1- Back Squat holding bottom position 3” 4 x 3\nRest 90”\nA2- Strict Ring Dip 4 x 6-10\nRest 90” \nWOD\n3 Rounds of:\n50 Wall Ball @ 9/6Kg\n50 Sit Up
URL:http://www.crossfitsegrate.com/event/lunedi-230315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150320
DTEND;VALUE=DATE:20150321
DTSTAMP:20260403T235651
CREATED:20150319T230156Z
LAST-MODIFIED:20150318T065731Z
UID:711-1426809600-1426895999@www.crossfitsegrate.com
SUMMARY:VENERDI 20/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nOpen Wod 15.4
URL:http://www.crossfitsegrate.com/event/venerdi-200315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150319
DTEND;VALUE=DATE:20150320
DTSTAMP:20260403T235651
CREATED:20150318T230140Z
LAST-MODIFIED:20150318T065645Z
UID:710-1426723200-1426809599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 19/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with:\nEMOM 6-8’:\nOdd 5-7 Scapula Retraction\nEven 20” Bedford Press with empty barbell \nGYM STRENGTH & BB STRENGTH\nA1- Weighted Chin Up 4 x 4\nRest 90”\nA2- Strict Press 4 x 6\nRest 90” \nWOD\n21-15-9:\nBox Jump\nPower Clean\n-Run 400mt between rounds-
URL:http://www.crossfitsegrate.com/event/giovedi-190315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150318
DTEND;VALUE=DATE:20150319
DTSTAMP:20260403T235651
CREATED:20150318T065522Z
LAST-MODIFIED:20150318T065522Z
UID:709-1426636800-1426723199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 18/03/15
DESCRIPTION:10’ Groups Dynamics & Mobility with:\nEMOM 6-8’\nOdd 3-5 walking Push Ups\nEven 6-8 V Ups \nWL\nPOWER SNATCH cycling: practice with empty barbell for 10’\nEMOM 5’: 5-7 Reps @ light weight focus on pace \nWOD:\n4 Intervals 1’30”ON\, 1’30”OFF\n12 DB Snatch alt arm @ 20/10Kg\nME Air Squat
URL:http://www.crossfitsegrate.com/event/mercoledi-180315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150317
DTEND;VALUE=DATE:20150318
DTSTAMP:20260403T235651
CREATED:20150316T230614Z
LAST-MODIFIED:20150316T200848Z
UID:708-1426550400-1426636799@www.crossfitsegrate.com
SUMMARY:MARTEDÌ 17/03/2015
DESCRIPTION:10’ Groups Dynamics & Mobility with: \nEMOM 6-8’ Odd 8-10 \nShoulder Shrugh in push up position \nEven 5-7 Facing the wall squat \nSKILLS Rope Climb for 10’ \nWOD: \n4 Rounds of: \n1’ of Rowing \n1’ of Burpees \n1’ of Double Unders \n1’ of REST
URL:http://www.crossfitsegrate.com/event/martedi-17032015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150316
DTEND;VALUE=DATE:20150317
DTSTAMP:20260403T235651
CREATED:20150315T230241Z
LAST-MODIFIED:20150315T182612Z
UID:705-1426464000-1426550399@www.crossfitsegrate.com
SUMMARY:LUNEDÌ 16/03/2015
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility with: EMOM 6-8’ \nOdd 20” Mountain Climber \nEven 8-10 Good Morning empty barbell \nGYM STRENGTH & BB STRENGTH \nA1- KB 1 Leg Deadlift 4 x 10+10 \nRest 90” \nA2- Pike Push up 4 x 6-10 \nWOD AMRAP 12’ \n6 Pull up 6 Deadlift @ 70/50Kg \n6 Push Up h/off
URL:http://www.crossfitsegrate.com/event/lunedi-16032015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150314
DTEND;VALUE=DATE:20150315
DTSTAMP:20260403T235651
CREATED:20150313T230105Z
LAST-MODIFIED:20150310T101255Z
UID:700-1426291200-1426377599@www.crossfitsegrate.com
SUMMARY:SABATO 14/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3\, I go –You go:\n10’ to establish max rounds of: 5 Deadlift @ 60/40Kg – 7 OTB Burpees\n-rest 2’-\n10’ to establish max rounds of: 5 Power Clean @ 40/25Kg – 7 K2E\n-rest 2’-\n10’ to establish max rounds of: 5 Thruster @ 20/15Kg – 7 Box Jump
URL:http://www.crossfitsegrate.com/event/sabato-140315/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150313
DTEND;VALUE=DATE:20150314
DTSTAMP:20260403T235651
CREATED:20150312T230154Z
LAST-MODIFIED:20150310T101102Z
UID:699-1426204800-1426291199@www.crossfitsegrate.com
SUMMARY:VENERDI 13/03/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nOpen Wod 15.3
URL:http://www.crossfitsegrate.com/event/venerdi-130315/
END:VEVENT
END:VCALENDAR