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  • GIOVEDI’ 27/12/18

    CROSSFIT TOTAL RX, INTERMEDIATE AND BEGINNER   12 MIN TO FIND 1 REP MAX BACK SQUAT   THEN 12 MIN TO FIND 1 REP MAX STRICT PRESS   THEN 12 MIN TO FIND 1 REP MAX DEADLIFT   SCORE: TOT KG LIFTED

  • VENERDI’ 28/12/18

    METCON “HALF MURPH” RX: 800m RUN 50 PULL UP 100 PUSH UP 150 AIR SQUAT 800m RUN   INTERMEDIATE: 800m RUN 50 BANDED PULL UP 100 KNEES PUSH UP 150 AIR SQUAT 800m RUN   BEGINNER: 600m RUN 5 ROUNDS OF 5 RING ROW 10 KNEES PUSH UP 15 AIR SQUAT 600m RUN   CAP

  • SABATO 29/12/18

    TEAM WOD OF 2 AMRAP 30’ I GO YOU GO 20 MEDBALL CLEAN 20/14lbs 60 DOUBLE UNDERS / 120 SINGLE UNDERS 30 MEDBALL SITUP 20/14lbs

  • MERCOLEDI’ 2/1/19

    METCON FOR TIME RX: 800m RUN THEN 10 ROUNDS OF 10 HANDSTAND PUSHUP 10 ALT PISTOLS THEN 1Km ROW   INTERMEDIATE: 800m RUN THEN 10 ROUNDS OF 10 DEFICIT PUSHUP 10 MB ALT PISTOLS THEN 1Km ROW   BEGINNER: 600m RUN THEN 10 ROUNDS OF 10 PUSH UP 10 MB FRONT SQUAT THEN 750m ROW

  • GIOVEDI’ 3/1/19

    STRENGTH TEST: 12 MIN TO FIND 1RM FRONT SQUAT   OPEN WORKOUT 18.5 AMRAP 7’ LADDER +3 RX: 3 THRUSTER 40/30Kg 3 CHEST TO BAR   INTERMEDIATE: 3 THRUSTER 35/25Kg 3 PULL UP   BEGINNER: 3 THRUSTER by feel 3 RING ROW

  • VENERDI’ 4/1/19

    5 ROUNDS FOR TIME RX: 36 DOUBLE UNDERS 10 LATERAL BURPEES 9 TOES TO BAR 8 HANG SQUAT CLEAN 70/50Kg   INTERMEDIATE: 70 SINGLE UNDER 10 LATERAL BURPEES 9 KNEES TO ELBOWS 8 HANG SQUAT CLEAN 50/35Kg   BEGINNER: 40 SINGLE UNDERS 10 BURPEES 9 KNEES TO CHEST 8 HANG CLEAN ANY STYLE by feel

  • SABATO 5/1/19

    TEAM WOD OF 3 100 - 80 - 60 - 40 - 20 BURPEES BOX JUMP 60/50cm WALL BALL 20/14lbs DBs DEADLIFT 20/15Kg CAP TIME 30 MIN

  • LUNEDI’ 7/1/19

    FRONT SQUAT EVERY 1:30 x 6 SETS 6 REP @50%   METCON AMRAP 12’ RX: 7 POWER SNATCH 60/40Kg 14 STRICT RING DIP   INTERMEDIATE: 7 POWER SNATCH 45/30Kg 14 DEFICIT PUSH UP   BEGINNER: 7 POWER SNATCH by feel 14 KNEES PUSH UP