Eventi
Calendario di Eventi
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lunedì
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martedì
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mercoledì
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giovedì
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venerdì
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domenica
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1 evento,
STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES METCON 12’ AMRAP RX: 8 TOES TO BAR 8 MEDBALL CLEAN 20/14lbs 8 BURPEES INTERMEDIATE: 8 KNEE TO ELBOWS 8 MEDBALL |
1 evento,
SKILL: HANDSTAND PUSHUP METCON FOR TIME RX: 40 – 30 – 20 ALT ARM DB SNATCH 20/10Kg OH DB LUNGES 20/10Kg HANDSTAND PUSHUP INTERMEDIATE: 40 – 30 – 20 ALT ARM DB SNATCH 15/7.5Kg OH DB LUNGES 15/7.5Kg BANDED PUSHUP BEGINNER: 40 – 30 – 20 ALT ARM DB SNATCH by feel |
1 evento,
STRENGTH TEST: IN 15 MIN FIND 1RM OF STRICT PRESS WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES METCON 3 ROUNDS FOR TIME RX: 3 BAR MUSCLE UP 10 POWER CLEAN 50/35Kg 3 BAR MUSCLE UP 10 PUSH JERK 50/35Kg |
1 evento,
MIDLINE ACCUMULATE MAX PLANK IN 8 MIN *EVERY TIME YOU BREAK THE SET 5 BURPEES BENCHMARK: FRAN 21 – 15 – 9 RX: THRUSTER 40/30Kg PULL UP INTERMEDIATE: THRUSTER 35/25Kg BANDED PULL UP BEGINNER: THRUSTER by feel RING ROW CAP TIME 12 MIN |
1 evento,
STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT WORK AS FOLLOWING: 8 rep @50%, 6 rep @60%, 5 rep @70%, 3 rep @80%, 1 rep @90% THEN UP WITH SINGLES METCON 1:30 ON – 1:30 OFF x 4 INTERVALS RX: 15 BOX JUMP OVER 60/50 cm MAX POWER SNATCH 60/45Kg* INTERMEDIATE: 15 |
1 evento,
TEAM WOD OF TWO I GO YOU GO, SWITCH AS NEEDED FOR TIME 1500m ROW 150 WALL BALL 9/6Kg 150 Ab-Mat SITUP 1500m ROW *DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT |
0 eventi,
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1 evento,
STRENGTH BACK SQUAT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS METCON EVERY 4:00 x 3 SET RX: 60 DOUBLE UNDERS 20 THRUSTER 40/30Kg 10 BURPEES INTERMEDIATE: 100 SINGLE UNDERS 20 THRUSTER 35/25Kg 10 BURPEES BEGINNER: 60 SINGLE UNDERS 20 THRUSTER by feel 10 BURPEES |
1 evento,
SKILL: TOES TO BAR METCON 15’ EMOM RX: 12 TOES TO BAR 20 ALT. DB SNATCH 20/15Kg 15 M / 12 W CAL ROW INTERMEDIATE: 12 KNEES TO ELBOWS 20 ALT. DB SNATCH 15/10Kg 15 M / 12 W CAL ROW BEGINNER: 12 KNEES TO CHEST 20 ALT. DB SNATCH by feel |
1 evento,
STRENGTH STRICT PRESS 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS METCON 4 ROUNDS FOR TIME RX: 40 Ab-Mat SIT UP 30 PUSH UP 20 PUSH JERK 50/35 Kg INTERMEDIATE: 40 Ab-Mat SIT UP 30 PUSH UP 20 PUSH JERK 40/30 Kg BEGINNER: 30 Ab-Mat SIT |
1 evento,
BENCHMARK: HOLLEYMAN 30 ROUNDS FOR TIME RX: 5 WALL BALL 20/14 lbs 3 HANDSTAND PUSHUP 1 POWER CLEAN 100/70 Kg INTERMEDIATE: 5 WALL BALL 14/10 lbs 3 DEFICIT PUSH UP 1 POWER CLEAN 60/40 Kg BEGINNER: 5 WALL BALL by feel 3 KNEES PUSH UP 1 POWER CLEAN by feel CAP TIME |
1 evento,
STRENGTH DEADLIFT 5 REP @65%, 5 REP @75%, 5+ REP @85% REST 2/3 MIN BETWEEN SETS METCON 21 – 15 – 12 – 9 RX: KETTLEBELL SWING 24/16 Kg PULL UP INTERMEDIATE: KETTLEBELL SWING 20/12Kg BANDED PULL UP BEGINNER: KETTLEBELL SWING by feel RING ROW CAP TIME 12 |
1 evento,
"TEAM KELLY" TEAM OF 3 AMRAP 20 PARTNER 1: RUN 400m PARTNER 2: WALL BALL 9/6 Kg PARTNER 3: BOX JUMP 60/50cm WHEN THE RUNNER FINISHES, RUNNER GOES TO BOX JUMP, BOX JUMP TO WALL BALL AND WALL BALL TO RUN SCORE: TOT WALL BALLS AND TOT BOX JUMPS |
0 eventi,
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1 evento,
STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS METCON RX, INTERMEDIATE & BEGINNER EVERY 3:00 x 7 SET :30 ASSAULT BIKE ALL OUT REST 2:30 |
1 evento,
SKILL: BAR MUSCLE UP METCON 2:00 ON – 2:00 OFF x 4 SET AMRAP RX: 3 BAR MUSCLE UP 7 POWER SNATCH 35/25Kg INTERMEDIATE: 3 CHEST TO BAR 7 POWER SNATCH 35/25Kg BEGINNER 3 RING ROW 7 HANG POWER SNATCH by feel |
1 evento,
STRENGTH STRICT PRESS 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS METCON WITH A RUNNING CLOCK RX: FROM 0:00 TO 3:00 MAX HANDSTAND PUSH UP FROM 3:00 TO 6:00 MAX PUSH PRESS 50/35 Kg FROM 6:00 TO 9:00 MAX BURPEES INTERMEDIATE: FROM 0:00 TO 3:00 MAX DEFICIT |
1 evento,
OPEN WORKOUT 17.5 10 ROUNDS FOR TIME RX: 9 THRUSTER 40/30Kg 35 DOUBLE UNDERS INTERMEDIATE: 9 THRUSTER 35/25Kg 70 SINGLE UNDERS BEGINNER: 9 THRUSTER by feel 40 SINGLE UNDERS CAP TIME 20 MIN |
1 evento,
STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS METCON FOR TIME 21 – 15 – 9 RX: DEADLIFT 100/70 Kg BURPEES BOX JUMP OVER 60/50 cm INTERMEDIATE: DEADLIFT 80/55 Kg BURPEES BOX JUMP OVER 60/50 cm BEGINNER: DEADLIFT by feel BURPEES BOX STEP OVER |
1 evento,
TEAM WOD OF TWO FOR TIME, SWITCH AS NEEDED 100 BURPEES PULL UP 200 THRUSTER WITH AN EMPTY BAR 300 SIT UP |
0 eventi,
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1 evento,
STRENGTH BACK SQUAT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON RX, INTERMEDIATE & BEGINNER 2:00 ON – 2:00 OFF x 4 INTERVALS 20 M / 17 W CAL ROW MAX EFFORT BURPEES OVER THE ROWER SCORE: TOTAL BURPEES |
1 evento,
METCON FOR TIME 100 DBs HANG CLUSTER EVERY MINUTE PERFORM 5 BURPEES DUMBUELLS RX: 20/15 Kg INTERMEDIATE: 15/10 Kg BEGINNER: by feel CAP TIME 30’ CHRISTMAS CHALLENGE: Ci vediamo al box alle 19:00! |
1 evento,
STRENGTH STRICT PRESS 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON AMRAP 10’ KB SWING 24/16Kg EVERY TIME YOU BREAK PERFORM 8 PULL UP INTERMEDIATE KB SWING 20/12 Kg EVERY TIME YOU BREAK PERFORM 8 BANDED PULL UP BEGINNER KB SWING by feel EVERY TIME |
1 evento,
OPEN 16.5 FOR TIME 21 – 18 – 15 – 12 – 9 – 6 – 3 THRUSTER BAR FACING BURPEES BARBELL RX: 43/30 Kg INTERMEDIATE: 35/25 Kg BEGINNER: by feel CAP TIME 20 MIN |
1 evento,
STRENGTH DEADLIFT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS METCON 12’ AMRAP RX: 30 DEADLIFT 100/70 Kg 30 WALL BALL 20/14 lbs 30 CAL ROW 30 HANDSTAND PUSHUP INTERMEDIATE: 30 DEADLIFT 80/55 Kg 30 WALL BALL 14/10 lbs 30 CAL ROW 30 DEFICIT PUSHUP BEGINNER: |
1 evento,
PARTNER WOD AMRAP 24' 25 KB SWING 12 KB FRONT RACK BOX STEP OVER 18 SQUAT JUMP WITH AN EMPTY BARBELL *SWITCH EVERY ROUND |
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1 evento,
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0 eventi,
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1 evento,
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 |
1 evento,
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 |
1 evento,
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 |
0 eventi,
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1 evento,
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1 evento,
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1 evento,
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 |
1 evento,
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 |
1 evento,
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 |
1 evento,
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 |
0 eventi,
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