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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-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20130331T010000
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TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20131027T010000
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TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20140330T010000
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DTSTART:20141026T010000
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TZNAME:CEST
DTSTART:20150329T010000
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BEGIN:STANDARD
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DTSTART:20151025T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141122
DTEND;VALUE=DATE:20141123
DTSTAMP:20260404T004919
CREATED:20141121T230123Z
LAST-MODIFIED:20141121T082046Z
UID:559-1416614400-1416700799@www.crossfitsegrate.com
SUMMARY:SABATO 22/11/14
DESCRIPTION:TEAM WOD OF 2\n18′ amrap of:\n30m Bear Crawl with DB\n30 Box Jump Over\n30 Wall Ball \nWINTER ENDURANCE THROWDOWN WOD\n9′ amrap of:\n1500M ROW\n30 AMERICAN SWING@32/24\nME BURPESS
URL:http://www.crossfitsegrate.com/event/sabato-221114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141121
DTEND;VALUE=DATE:20141122
DTSTAMP:20260404T004919
CREATED:20141120T230131Z
LAST-MODIFIED:20141101T094808Z
UID:558-1416528000-1416614399@www.crossfitsegrate.com
SUMMARY:VENERDI 21/11/14
DESCRIPTION:3 rounds not for time\n30 Mountain Climber\nDU 1’ practice\nSuperman Hold 30”\nAEROBIC DEVELOPMENT\nRow\n500m\n2’ rest\n750m\n3’ rest\n1000m\n3’ rest\n750m\n2’ rest\n500m
URL:http://www.crossfitsegrate.com/event/venerdi-211114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141120
DTEND;VALUE=DATE:20141121
DTSTAMP:20260404T004919
CREATED:20141119T230126Z
LAST-MODIFIED:20141101T094721Z
UID:555-1416441600-1416527999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 20/11/14
DESCRIPTION:3 rounds not for time\n4 TGU alternatine\n10 Hip Swing hang on bar\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\nWOD\nFor time\n30 Pull Ups\n400m Run\n20 Pull Ups\n400m Run\n10 Pull Ups
URL:http://www.crossfitsegrate.com/event/giovedi-201114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141119
DTEND;VALUE=DATE:20141120
DTSTAMP:20260404T004919
CREATED:20141118T230159Z
LAST-MODIFIED:20141101T094639Z
UID:557-1416355200-1416441599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 19/11/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nFront Squat – 4 x 6 – 8\n1’ di rest\nBarbell Cuban Press – 4 x 10 – 12\nWOD\nFor time:\n1K Row\n30 OH Barbell Walking Lunges\n30 Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-191114-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141118
DTEND;VALUE=DATE:20141119
DTSTAMP:20260404T004919
CREATED:20141117T230135Z
LAST-MODIFIED:20141101T094319Z
UID:554-1416268800-1416355199@www.crossfitsegrate.com
SUMMARY:MARTEDI 18/11/14
DESCRIPTION:3 rounds not for time\n10 KB Russian Swing\n10 Ghd Sit Ups\n14’ EMOM\nodd – 5 Push Press\neven – 5 Deadlift\nWOD\n“ Annie”\n50 – 40 – 30 – 20 – 10\nDU\nSit Ups
URL:http://www.crossfitsegrate.com/event/martedi-181114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141117
DTEND;VALUE=DATE:20141118
DTSTAMP:20260404T004919
CREATED:20141116T230146Z
LAST-MODIFIED:20141101T094220Z
UID:553-1416182400-1416268799@www.crossfitsegrate.com
SUMMARY:LUNEDI 17/11/14
DESCRIPTION:WARM UP WOD\n30m Bear Crawl\n10 Knee to Chest\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point\nSTRENGTH\nBench Press – 4 x 5 – 7\nWOD\n12’ EMOM\nminute 1 – 30” Hollow Body Hold\nminute 2 – 30” DU\nminute 3 – 1/3 Wall Climbs
URL:http://www.crossfitsegrate.com/event/lunedi-171114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141116
DTEND;VALUE=DATE:20141117
DTSTAMP:20260404T004919
CREATED:20141115T230150Z
LAST-MODIFIED:20141101T094116Z
UID:552-1416096000-1416182399@www.crossfitsegrate.com
SUMMARY:Closed
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed-3/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141115
DTEND;VALUE=DATE:20141116
DTSTAMP:20260404T004919
CREATED:20141114T230112Z
LAST-MODIFIED:20141101T094043Z
UID:551-1416009600-1416095999@www.crossfitsegrate.com
SUMMARY:SABATO 15/11/14
DESCRIPTION:TEAM WOD OF 2\n50 Pull Ups\n100 Wall Ball\n150 Deadlift\n100 Wall Ball\n50 Pull Ups\n– I Go You Go
URL:http://www.crossfitsegrate.com/event/sabato-151114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141114
DTEND;VALUE=DATE:20141115
DTSTAMP:20260404T004919
CREATED:20141113T230123Z
LAST-MODIFIED:20141101T094007Z
UID:550-1415923200-1416009599@www.crossfitsegrate.com
SUMMARY:VENERDI 14/11/14
DESCRIPTION:WARM UP WOD\n3 rds not for time\nWall Angels 2’ practice positioning and execution\n10 Snatch Grip Press btn + OHS\nSTRENGTH\nFront Squat – 4 x 5\nWOD\n7’ AMRAP\n10 DB Snatch alternating\n10 V – Ups
URL:http://www.crossfitsegrate.com/event/venerdi-141114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141113
DTEND;VALUE=DATE:20141114
DTSTAMP:20260404T004919
CREATED:20141112T230114Z
LAST-MODIFIED:20141101T093908Z
UID:549-1415836800-1415923199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 13/11/14
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 bottoms up (5/5)\n10 Lateral Bear Crawl (5dx/5sx)\nAEROBIC DEVELOPMENT\nRun – 4 x 400m\n3’ di rest tra le ripetute\nSKILLS\nWall Climbs
URL:http://www.crossfitsegrate.com/event/giovedi-131114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141112
DTEND;VALUE=DATE:20141113
DTSTAMP:20260404T004919
CREATED:20141111T230150Z
LAST-MODIFIED:20141101T093436Z
UID:547-1415750400-1415836799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 12/11/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Bench Press – 3 x 6 – 8\n1’ di rest\nA2. Ring Rows – 3 x 6 – 8\n1’ di rest\nA3. Deadlift – 3 x 8 – 10\n1’ di rest prima di ripartire da A1\nWOD\n5 rounds for time of:\n250m Row\nBurpees Over the Row
URL:http://www.crossfitsegrate.com/event/mercoledi-121114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141111
DTEND;VALUE=DATE:20141112
DTSTAMP:20260404T004919
CREATED:20141110T230144Z
LAST-MODIFIED:20141101T093240Z
UID:546-1415664000-1415750399@www.crossfitsegrate.com
SUMMARY:MARTEDI 11/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n2 TGU\n5 Back Extension\n1’ DU practice\n16’ EMOM\nodd – 6 /8 Back Squat\neven – 40” Plank on Elbows\nWOD\n800m Run\n1’ di rest\n1’ GHD Sit Ups for max reps\n1’ di rest\n1’ Push Press for max reps
URL:http://www.crossfitsegrate.com/event/martedi-111114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141110
DTEND;VALUE=DATE:20141111
DTSTAMP:20260404T004919
CREATED:20141109T230101Z
LAST-MODIFIED:20141106T192417Z
UID:544-1415577600-1415663999@www.crossfitsegrate.com
SUMMARY:LUNEDI 10/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time\n3 pull ups\n5 dog up & dog down\n10 face The wall squat with Stick in OH position and Gold 3″ sticking point \nWOD\n21-15-9\nThruster\nKB swing
URL:http://www.crossfitsegrate.com/event/lunedi-101114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141109
DTEND;VALUE=DATE:20141110
DTSTAMP:20260404T004919
CREATED:20141108T230112Z
LAST-MODIFIED:20141101T093138Z
UID:545-1415491200-1415577599@www.crossfitsegrate.com
SUMMARY:Closed
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141108
DTEND;VALUE=DATE:20141109
DTSTAMP:20260404T004919
CREATED:20141107T230149Z
LAST-MODIFIED:20141106T192315Z
UID:543-1415404800-1415491199@www.crossfitsegrate.com
SUMMARY:SABATO 08/11/14
DESCRIPTION:WARM UP\n10′ Groups Dynamics & Mobility \nTeam WOD OF 2\n10′ AMRAP OF:\n5 Push ups\n10 sit ups\n200 mt run together \n5′ Rest \n10′ AMRAP\n5 Pull ups\n10 Burpees box jump\n15 Lunges with barbell together
URL:http://www.crossfitsegrate.com/event/sabato-081114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141107
DTEND;VALUE=DATE:20141108
DTSTAMP:20260404T004919
CREATED:20141106T230128Z
LAST-MODIFIED:20141101T092836Z
UID:542-1415318400-1415404799@www.crossfitsegrate.com
SUMMARY:crossfit segrate workout VENERDI 07/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\n10 Lateral Bear Crawl (5dx/5sx)\n20” Hollow Body Hold\nSTRENGTH\nPower Clean – 5 x 5\nWOD\n2 rounds of:\n3’ Row for max calories\n3’ KB Swing for max reps\n3’ rest
URL:http://www.crossfitsegrate.com/event/crossfit-segrate-workout-venerdi-071114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141106
DTEND;VALUE=DATE:20141107
DTSTAMP:20260404T004919
CREATED:20141105T230143Z
LAST-MODIFIED:20141101T092119Z
UID:541-1415232000-1415318399@www.crossfitsegrate.com
SUMMARY:crossfit segrate workout GIOVEDI 06/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\nDU 2’ of practice\n10 Face the Wall Squat with stick in OH position and hold 3” sticking point \nAEROBIC DEVELOPMENT\nRun – 5 x 800m\n2’ di rest tra le ripetute\nSKILLS\nBox Jump practice starting from low box
URL:http://www.crossfitsegrate.com/event/crossfit-segrate-workout-giovedi-061114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141105
DTEND;VALUE=DATE:20141106
DTSTAMP:20260404T004919
CREATED:20141104T230147Z
LAST-MODIFIED:20141101T091437Z
UID:540-1415145600-1415231999@www.crossfitsegrate.com
SUMMARY:crossfit workout MERCOLEDI 05/11/14
DESCRIPTION:WARM UP WOD\n20 TGU alternating not for time\nSTRENGTH\nA1. Back Squat – 3 x 6\n1’ di rest\nA2. Strict Chin Up – 3 x 3 – 5\n1’ di rest prima di ripartire da A1\nWOD\nFor time:\n20 – 15 – 10\nGHD Sit Ups\nKB SDHP
URL:http://www.crossfitsegrate.com/event/crossfit-workout-mercoledi-051114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141104
DTEND;VALUE=DATE:20141105
DTSTAMP:20260404T004919
CREATED:20141103T230105Z
LAST-MODIFIED:20141101T084700Z
UID:539-1415059200-1415145599@www.crossfitsegrate.com
SUMMARY:MARTEDI 04/11/14
DESCRIPTION:WARM UP WOD\n3 rounds not for time of:\nWall Angels 2’ practice positioning and execution\n10 – 15 Hip Swing hang on bar\n20’ EMOM\nodd – 5 Deadlift\neven – 7 Gymnastics Push Ups \nWOD\n500M Row for time
URL:http://www.crossfitsegrate.com/event/crossfit-martedi-041114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141103
DTEND;VALUE=DATE:20141104
DTSTAMP:20260404T004919
CREATED:20141102T230114Z
LAST-MODIFIED:20141030T210034Z
UID:538-1414972800-1415059199@www.crossfitsegrate.com
SUMMARY:LUNEDI 03/11/14
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\nStrict Press – 4 x 5 tempo 5111\n– focus on bar path\nWOD\n4 rounds for time of:\n15 Front Squat\n12 Pull Up\n9 Tuck Crunch
URL:http://www.crossfitsegrate.com/event/lunedi-031114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141102
DTEND;VALUE=DATE:20141103
DTSTAMP:20260404T004919
CREATED:20141101T230139Z
LAST-MODIFIED:20141030T205603Z
UID:537-1414886400-1414972799@www.crossfitsegrate.com
SUMMARY:crossfit segrate workout closed
DESCRIPTION:closed
URL:http://www.crossfitsegrate.com/event/crossfit-segrate-workout-closed/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141101
DTEND;VALUE=DATE:20141102
DTSTAMP:20260404T004919
CREATED:20141031T230119Z
LAST-MODIFIED:20141030T205133Z
UID:536-1414800000-1414886399@www.crossfitsegrate.com
SUMMARY:SABATO 01/11/14
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2\nFor time:\n100 Power Clean\n1500m Row\n100 Burpees\n– one mate work a time\n– switch every minute
URL:http://www.crossfitsegrate.com/event/crossfit-segrate-workout-011114/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141031
DTEND;VALUE=DATE:20141101
DTSTAMP:20260404T004919
CREATED:20141030T230132Z
LAST-MODIFIED:20141015T152636Z
UID:445-1414713600-1414799999@www.crossfitsegrate.com
SUMMARY:VENERDI 31/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Bench Press – 4 x 5\n1’ di rest\nA2. Strict Chin Up – 4 x 5\n1’ di rest prima di ripartire da A1\nWOD\n5 rounds of:\n200m Run\n20 Double Under\n10 OHS @ empty bb\nMax Reps UB Perfectly Gymnastics Push Ups\n2’ di rest tra i rounds
URL:http://www.crossfitsegrate.com/event/venerdi-31102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141030
DTEND;VALUE=DATE:20141031
DTSTAMP:20260404T004919
CREATED:20141029T230123Z
LAST-MODIFIED:20141015T152525Z
UID:444-1414627200-1414713599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 30/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA1. Back Squat – 4 x 2\n1’ di rest\nA2. One Arm DB Row – 4 x 5 each arm\n1’ di rest prima di ripartire A1\nB. Thruster – 5’ EMOM x 3 reps @ climbing\nWOD\n7’ AMRAP\n5 Thrusters\n5 Burpees\nMIDLINE\nHollow Body Position Hold – 2 x 60”
URL:http://www.crossfitsegrate.com/event/giovedi-30102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141029
DTEND;VALUE=DATE:20141030
DTSTAMP:20260404T004919
CREATED:20141028T230159Z
LAST-MODIFIED:20141015T152405Z
UID:443-1414540800-1414627199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 29/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWARM UP WOD\n3 rounds not for time of:\n6 TGU (3dx/3sx)\n8 Kip Swing focusing on hollow position\n30mt Bear Crawl\nWOD\n7 Rounds for time of:\n10 Power Clean\n10 Wall Ball
URL:http://www.crossfitsegrate.com/event/mercoledi-29102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141028
DTEND;VALUE=DATE:20141029
DTSTAMP:20260404T004919
CREATED:20141027T230115Z
LAST-MODIFIED:20141015T152223Z
UID:442-1414454400-1414540799@www.crossfitsegrate.com
SUMMARY:MARTEDI 28/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSKILLS\nRope Climb\nSTRENGTH\nA1. Ring Rows – 3 x 5 – 7\nA2. Bench Press – 3 x 5\nWOD\nFor time:\n2K Row or Run\n50 Down & Up\n100 Sit Ups
URL:http://www.crossfitsegrate.com/event/martedi-28102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141027
DTEND;VALUE=DATE:20141028
DTSTAMP:20260404T004919
CREATED:20141026T230112Z
LAST-MODIFIED:20141015T151909Z
UID:440-1414368000-1414454399@www.crossfitsegrate.com
SUMMARY:LUNEDI 27/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA.1 Deadlift – 3 x 5 on the minute\nA.2 Shoulder Press – 3 x 5 on the minute\nGYM\n10’ EMOM\nOdd – 7 Push Ups\nEven – 7 Hip Extension\nWOD\n15 – 10 – 5 for time of:\nDB Thruster\nBurpee Pull Up
URL:http://www.crossfitsegrate.com/event/lunedi-27102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141026
DTEND;VALUE=DATE:20141027
DTSTAMP:20260404T004919
CREATED:20141025T220109Z
LAST-MODIFIED:20141015T151759Z
UID:439-1414281600-1414367999@www.crossfitsegrate.com
SUMMARY:CLOSED
DESCRIPTION:Closed
URL:http://www.crossfitsegrate.com/event/closed/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141025
DTEND;VALUE=DATE:20141026
DTSTAMP:20260404T004919
CREATED:20141024T220148Z
LAST-MODIFIED:20141015T151649Z
UID:438-1414195200-1414281599@www.crossfitsegrate.com
SUMMARY:SABATO 25/10/2014
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD:\n“Team Helen” – team of 2\n6 rounds to complete\, partners switch every rounds :\n400m Run\n21 KB Swing\n12 Pull Up
URL:http://www.crossfitsegrate.com/event/sabato-25102014/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20141024
DTEND;VALUE=DATE:20141025
DTSTAMP:20260404T004919
CREATED:20141023T220132Z
LAST-MODIFIED:20141015T151538Z
UID:437-1414108800-1414195199@www.crossfitsegrate.com
SUMMARY:VENERDI 24/10/2014
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nSTRENGTH\nA.1 Front Squat – 3 x 7\n1’ di rest\nA2 . Glute Ham Raise – 3 x 7 – 9\n– usa le band per scalare ed assistere il movimento se necessario oppure scala a razorcurls\nWOD\n5 rounds da 3’ AMRAP of:\n2 Wall Climbs\n4 KB Goblet Squats\n6 Box Jumps @24”/20”\n– 1’ di rest tra gli amrap\nMIDLINE\nB. Side Plank Hold – 3 x 45” each side
URL:http://www.crossfitsegrate.com/event/venerdi-24102014/
END:VEVENT
END:VCALENDAR