Wod 18/9/17

Buongiorno CrossFitter! Weightlifting -Emom da 0′ a 5′ 2 deadlift + 2 Clean pull -Emom da 5′ a 10′ 2 Clean hig pull + 2 squat clean 5′ rest Poi: 10′ per stabilire la pesante del giorno di Clean&jerk A seguire “Jumping all over the world” 8′ AMRAP 20 Double unders 20 weighted Sit up

Wod 13/9/17

Buongiorno CrossFitter! Every 3′ x 6 round 400m run 12 toes to bar

Wod 12/9/17

Buongiorno CrossFitter! “Veloce Feroce” 21-15-9 for time Squat Snatch 40/25 Pull-up

Wod 8/9/17

Buongiorno CrossFitter! “Cyborg C-18” Amrap 18′ 30 thruster 40/25 kg 30 box jump 60/50 cm 30 double unders 30 toes to bar

Wod 6/9/17

BUONGIORNO CROSSFITTER! “Upsidedown” In 12′ Cap time as far ad possibile 3 handstand push ups 3 power clean 60/40 4 handstand push ups 4 power clean 60/40 5……. 5…….. 6….. 6….. ……. fino al fallimento.

Wod 22/8/17

Buongiorno CrossFitter! “Bar Buffet” AMRAP 4′ 15-12-9 Wallballs (10/6) Chest to Bar Pull-ups Shuttle run in time Remaining -rest 4 minutes AMRAP 4′ 15-12-9 Wallballs (10/6) Toes to Bar Shuttle run in time Remaining –rest 4 minutes AMRAP 4′ 15-12-9 Wallballs (10/6) Pull-ups Shuttle run in time remaining

Wod 9/8/17

Buongiorno CrossFitter! –Conditioning “Chiquitas” For time 15-10-5 Kettlebell american swings (24/ 16) Toes to Bar 800 Meter wall ball Run (6/4) 5-10-15 Kettlebell american swings (24/16) Toes to Bar *Oggi rimaniamo con l’alta intensità. queste due settimane sono servite per trasformare la forza,con i vostri nuovi PR, in capacità di lavoro. Domani ci dedicheremo alla […]

Wod 8/8/17

Buongiorno CrossFitter! “Freedom Trail” AMRAP 3′- Rest 3′ 100m run 21 Burpees 21 push press (30-20kg) AMRAP 3, Rest 3:00 100m run 18 Burpees 18 push press (40-30kg) AMRAP 3, Rest 3:00 100m run 15 Burpees 15 push press (50-35) AMRAP 3, Rest 3:00 100m run 12 Burpees 12 push press (60-40kg)

Wod 7/8/17

Buongiorno CrossFitter! “Jump Street” 3 Rounds: 400 Meter Row 15 Clean and Jerks 50/ 35kg 75 Double Unders/ 150 single