workouts

WOD 13/10/2019

In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400m run – 500m ROW/SKIERG – 1500m Bike – 200 double unders 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Only one person may be on the CARDIO Station. While one partner CARDIO, the [...]

workouts

WOD 12/10/2019

WORKOUT 20.1 Ten rounds for time of: 8 Ground to Overhead (95/65 lbs) – (43/29Kg) 10 Bar-Facing Burpees Time cap: 15 minutes [...]

workouts

WOD 11/10/2019

A. Every 2 minutes, for 16 minutes (8 sets) of: Slow Pull Snatch – 2 reps Worl around 70/80% of your 1-RM Snatch B. “CrossFit Games Open Workout 19.3″ For time: 60m (75reps) Dumbbell Overhead Walking Lunge (22.5/15 Kg DB) 50 Dumbbell Box Step-Ups (60/50cm) 50 Strict Handstand Push-Ups 60m [...]

workouts

WOD 10/10/2019

A. Four sets of: Front Squat x 2 reps @ 90% Rest 15 seconds Front Squat x 4 reps @ 80% Rest 2-3 minutes B. For time: 50 American Swing 40 Toes to Bar 30 Power Cleans (50/35 kg) 20 Front Squats (50/35 kg) 10 Bar Muscle-Ups (or 20 Strict [...]

workouts

WOD 09/10/2019

Gymanstics Work Four sets of: 8 Weighted Strict Pull Ups Aerobic Capacity – Complete as many rounds and reps as possible in 30 minutes of (moderate pacing 80%): 100 Double Unders 30 Russian Kettlebell Swings (32/24 kg) 20 Toes to Bar 10 Burpee Box Jump-Overs (60/50cm) Motivation. Gli sciocchi aspettano [...]

workouts

WOD 08/10/2019

A. Every 90 seconds, for 15 minutes (10 sets) of: Bench Press x 3 reps @ 20X0 Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell [...]

workouts

WOD 07/10/2019

A. Take 15-20 minutes to build to today’s 1-RM Deadlift B. Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (22.5/15 Kg – Left) 8 Single-Arm Dumbbell Hang Clean & Jerks (22.5/15 Kg – Right) Motivation. Qualsiasi cosa [...]

workouts

WOD 06/10/2019

A. Every 2 minutes for 12 minutes (6 sets): Speed Power Snatch x 3 reps @ 65% or 1-RM – If you are able, Work on Touch&Go Movement B. “Perfect Triple” 21-15-9 – cap. 15 Thrusters (50/35 Kg) Burpees  –  No Jump – Hip Extension Alternating Dumbbell Snatch (22.5/15 Kg) [...]