WOD :: 20.04.2021

INDOOR CLASS

ADVANCED

E2MOM 28'

Odd: 10 BJO + 5 HSPU
Even: 1k/750 mt BIKE

 

INTERMEDIATE

E2MOM 28'

Odd: 8 BJO + 5 BOX PIKE PUSH UP

Even: 800/600 mt BIKE

 

BEGINNER

E2MOM 28'

Odd: 8 BJO + 5 V PUSH UP

Even: 600/450 mt BIKE

WOD :: 19.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

00:00 - 09:00
FIND 1 RM SQUAT SNATCH
09:00 - 10:00
REST
10:00 - 19:00
4 RND
12 SQUAT SNATCH @50% 1RM SNATCH
6 OVERHEAD SQUAT @50% 1RM SNATCH

 

CLICK HERE

TO UPDATE YOUR PR

 

INTERMEDIATE

FOR TIME

00:00 - 09:00
FIND 1 RM POWER SNATCH
09:00 - 10:00
REST
10:00 - 19:00
4 RND
12 POWER SNATCH @50% 1RM SNATCH
6 BACK SQUAT @50% 1RM SNATCH

CLICK HERE

TO UPDATE YOUR PR

 

BEGINNER

FOR TIME

4 RND
12 DB HANG POWER SNATCH
6 GOBLET SQUAT
time cap 9'

WOD :: 18.04.2021

INDOOR TEAM CLASS

ADVANCED

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
00.00 - 10.00
2 RND
400 mt RUN (X REP)
40 WB @12/9 kg
40 PU
10.00 - 20.00
2 RND
400 mt ROW
40 2KB RS @20/12 kg
40 PUSH UP
20.00 - 30.00
2 RND
400 mt SKIERG
40 ALT DB SNATCH @22,5/15 kg
40 BJ
30.00 - 40.00
2 RND
1200 mt BIKE
40 AXLE STOH @39/29 kg
40 SIT UP

 

INTERMEDIATE

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
00.00 - 10.00
2 RND
400 mt RUN (X REP)
32 WB @9/6 kg
32 PU
10.00 - 20.00
2 RND
400 mt ROW
32 2KB RS @16/8 kg
32 PUSH UP
20.00 - 30.00
2 RND
400 mt SKIERG
32 ALT DB SNATCH @20/12,5 kg
32 BJ
30.00 - 40.00
2 RND
1200 mt BIKE
32 AXLE STOH @29/19 kg
32 SIT UP

 

BEGINNER

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
00.00 - 10.00
2 RND
400 mt RUN (X REP)
24 WB @6/4 kg
24 KIPPING SWING
10.00 - 20.00
2 RND
400 mt ROW
24 KB RS @20/12 kg
24 PUSH UP
20.00 - 30.00
2 RND
400 mt SKIERG
24 DB HANG POWER SNATCH
24 BJ
30.00 - 40.00
2 RND
1200 mt BIKE
24 DB STOH
24 SIT UP

WOD :: 17.04.2021

INDOOR CLASS

ADVANCED

E2MOM DEATH BY

6 HPS @45/30 kg
6 OH LUNGE @45/30 kg
6/4 cal ROW
every rnd add
+ 3/2 cal ROW

 

INTERMEDIATE

E2MOM DEATH BY

6 HPS @30/20 kg
6 OH LUNGE @30/20 kg
6/4 cal ROW
every rnd add
+ 3/2 cal ROW

 

BEGINNER

E2MOM DEATH BY

6 DB HPS
6 DB OH LUNGE
6/4 cal ROW
every rnd add
+ 3/2 cal ROW

WOD :: 16.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

60 BJO
30 BURPEES HR
5 LLRC / 10 RC
30 TTB
60 AIR SQUAT
time cap 17'

 

INTERMEDIATE

FOR TIME

60 BJO
30 BURPEES HR
5 RC
30 KTC
60 AIR SQUAT
time cap 17'

 

BEGINNER

FOR TIME

40 BJO
20 BURPEES HR
15 RC FROM THE GROUND
20 ALT V-UP
60 AIR SQUAT
time cap 17'

WOD :: 15.04.2021

INDOOR CLASS

ADVANCED

AMRAP 18'

TEAM OF 2 - I GO YOU GO X RND
5 BURPEES CTB
10 AS @24/16 kg
20 DU

 

INTERMEDIATE

AMRAP 18'

TEAM OF 2 - I GO YOU GO X RND
5 BURPEES PU
10 AS @20/12 kg
10 DU

 

BEGINNER

AMRAP 18'

TEAM OF 2 - I GO YOU GO X RND
5 BURPEES
5 KIPPING SWING
10 RS @24/16 kg
20 SU

WOD :: 14.04.2021

INDOOR CLASS

ADVANCED

E2MOM 24'

1st: 20 GHD SIT UP
2nd: 20 2KB THR
3rd: 20 PUSH UP HR
4th: 20 2KB HSC

@20/12 kg

 

INTERMEDIATE

E2MOM 24'

1st: 16 KB SIT UP
2nd: 20 KB THR
3rd: 16 PUSH UP HR
4th: 20 KB HSC

@24/16 kg

 

BEGINNER

E2MOM 24'

1st: 16 SIT UP
2nd: 16 KB THR
3rd: 12 PUSH UP HR
4th: 16 2KB HSC

WOD :: 13.04.2021

INDOOR CLASS

ADVANCED

E5MOM 45'

1st: 800 mt RUN
2nd: 900/700 mt SKIERG
3rd: 2,7/2,2k BIKE

 

INTERMEDIATE

E5MOM 45'

1st: 700 mt RUN
2nd: 800/600 mt SKIERG
3rd: 2,4/1,8k BIKE

 

BEGINNER

E5MOM 45'

1st: 600 mt RUN
2nd: 700/600 mt SKIERG
3rd: 2,1/1,5k BIKE

WOD :: 12.04.2021

INDOOR CLASS

FOR TIME


ADVANCED

300 mt ROW
21 DL @80/60 kg
21 HSPU
200 mt ROW
15 DL @80/60 kg
15 HSPU
100 mt ROW
9 DL @80/60 kg
9 HSPU


INTERMEDIATE

300 mt ROW
21 DL @65/45 kg
21 PIKE PUSH UP
200 mt ROW
15 DL @65/45 kg
15 PIKE PUSH UP
100 mt ROW
9 DL @65/45 kg
9 PIKE PUSH UP


BEGINNER

300 mt ROW
21 DL @50/35 kg
21 V PUSH UP
200 mt ROW
15 DL @50/35 kg
15 V PUSH UP
100 mt ROW
9 DL @50/35 kg
9 V PUSH UP


time cap 12'
with judge

WOD :: 11.04.2021

INDOOR TEAM CLASS

ADVANCED - INTERMEDIATE - BEGINNER

FOR TIME

TEAM OF 3 - I GO YOU GO X REP

... SURPRISE!!!

WOD :: 10.04.2021

INDOOR CLASS

ADVANCED

EMOM 24'

1st: 8 POWER SNATCH
2nd: 8 BACK SQUAT
3nd: 6 SQUAT SNATCH
4th: 6 OVERHEAD SQUAT
@40/25 kg

 

INTERMEDIATE

EMOM 24'

1st: 8 POWER SNATCH
2nd: 8 BACK SQUAT
3nd: 6 POWER SNATCH
4th: 6 FRONT SQUAT
@30/20 kg

 

BEGINNER

EMOM 24'

1st: 8 DB POWER SNATCH
2nd: 8 DB GOBLET SQUAT
3nd: 6 DB POWER SNATCH
4th: 6 DB GOBLET SQUAT

WOD :: 09.04.2021

INDOOR CLASS

ADVANCED

AMRAP 2'

1 BMU
4 SDHP @60/40 kg
6/4 cal BIKE
rest 2'
X7

 

INTERMEDIATE

AMRAP 2'

6 PULL UP
4 SDHP @60/40 kg
6/4 cal BIKE
rest 2'
X7

 

BEGINNER

AMRAP 2'

6 KIPPING SWING
4 KB SDHP
6/4 cal BIKE
rest 2'
X7

WOD :: 08.04.2021

INDOOR CLASS

ADVANCED

20 RND FOR TIME

100 mt RUN
2 COMPLEX @50/35 kg
[ 3 DL + 2 SC + 1 HC&J* ] *any style
time cap 31'

 

INTERMEDIATE

20 RND FOR TIME

100 mt RUN
2 COMPLEX @40/25 kg
[ 3 DL + 2 PC + 1 HC&J ]
time cap 31'

 

BEGINNER

20 RND FOR TIME

100 mt RUN
2 DB COMPLEX
[ 3 DL + 2 HPC + 1 HC&J ]
time cap 31'

WOD :: 07.04.2021

INDOOR CLASS

ADVANCED

AMRAP 5'

3 RND
10 TTB
40 DU
then
max rep HSPU
rest 5'

AMRAP 5'

3 RND
10 BURPEES
30 SIT UP
then
max rep BJO
rest 5'
X2

 

INTERMEDIATE

AMRAP 5'

3 RND
10 KTC
20 DU
then
max rep PIKE PUSH UP
rest 5'

AMRAP 5'

3 RND
8 BURPEES
24 SIT UP
then
max rep BJO
rest 5'
X2

 

BEGINNER

AMRAP 5'

3 RND
10 KIPPING SWING
40 SU
then
max rep PUSH UP
rest 5'

AMRAP 5'

3 RND
6 BURPEES
18 SIT UP
then
max rep BJO
rest 5'
X2

WOD :: 06.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

TEAM OF 2 - I GO YOU GO X RND
2-2-4-4-6-6-8-8-10-10-12-12-14-14-16-16
cal SKIERG
BJ @60/50 cm
2DB STOH @22,5/15 kg
time cap 26'

 

INTERMEDIATE

FOR TIME

TEAM OF 2 - I GO YOU GO X RND
1-1-3-3-5-5-7-7-9-9-11-11-13-13-15-15
cal SKIERG
BJ @60/50 cm
DB STOH @22,5/15 kg
time cap 26'

 

BEGINNER

FOR TIME

TEAM OF 2 - I GO YOU GO X RND
2-2-4-4-6-6-8-8-10-10-12-12-14-14
cal SKIERG
BJ @60/50 cm
DB STOH
time cap 26'

WOD :: 05.04.2021

INDOOR TEAM CLASS

FOR TIME

TEAM OF 4 - I GO YOU GO X REP


ADVANCED
00:00 - 17:00
2 RND
4x 200 mt RUN w/MB @12/9 kg
100 WB @12/9 kg 
rest 1'
18:00 - 35:00
2 RND
2,7/2 k BIKE
20 RC
rest 1'
36:00 - 53:00
2 RND
1k / 800 mt ROW
100 PUSH UP


INTERMEDIATE

00:00 - 17:00
2 RND
4x 200 mt RUN w/MB @9/6 kg
100 WB @9/6 kg
rest 1'
18:00 - 35:00
2 RND
2,1/1,6 k BIKE
16 RC
rest 1'
36:00 - 53:00
2 RND
800/600 mt ROW
80 PUSH UP


BEGINNER

00:00 - 17:00
2 RND
4x 200 mt RUN w/MB @6/4 kg
100 WB @6/4 kg
rest 1'
18:00 - 35:00
2 RND
1,8/1,4 k BIKE
16 RC FROM GROUND
rest 1'
36:00 - 53:00
2 RND
700/500 mt ROW
60 PUSH UP

WOD :: 03.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

800 mt RUN
16 HSPU
16 PS @40/25 kg
600 mt RUN
12 HSPU
12 PS @45/30 kg
400 mt RUN
8 HSPU
8 PS @50/35 kg
200 mt RUN
4 HSPU
4 PS @60/40 kg
time cap 21'

 

INTERMEDIATE

FOR TIME

800 mt RUN
16 BOX PIKE PUSH UP
16 PS @30/20 kg
600 mt RUN
12 BOX PIKE PUSH UP
12 PS @35/20 kg
400 mt RUN
8 BOX PIKE PUSH UP
8 PS @40/25 kg
200 mt RUN
4 BOX PIKE PUSH UP
4 PS @45/30 kg
time cap 21'

 

BEGINNER

FOR TIME

800 mt RUN
16 PUSH UP
16 DB HPS
600 mt RUN
12 PUSH UP
12 DB HPS
400 mt RUN
8 PUSH UP
8 DB HPS
200 mt RUN
4 PUSH UP
4 DB HPS
time cap 21'

WOD :: 02.04.2021

INDOOR CLASS

ADVANCED

E2MOM DEATH BY

12/9 cal SKIERG
6 PUSH UP
every rnd add 3 PUSH UP

 

INTERMEDIATE

E2MOM DEATH BY

10/8 cal SKIERG
5 PUSH UP
every rnd add 3 PUSH UP

 

BEGINNER

E2MOM DEATH BY

8/6 cal SKIERG
4 PUSH UP
every rnd add 2 PUSH UP

WOD :: 01.04.2021

INDOOR CLASS

ADVANCED

FOR TIME

21 FS @30/20 kg
21 PP
21 THR
15 FS @40/30 kg
15 PP
15 THR
9 FS @50/35 kg
9 PP
9 THR
time cap 15'

 

INTERMEDIATE

FOR TIME

21 FS @20/15 kg
21 PP
21 THR
15 FS @30/20 kg
15 PP
15 THR
9 FS @40/25 kg
9 PP
9 THR
time cap 15'

 

BEGINNER

FOR TIME

21 DB FS @light weight
21 DB PP
21 DB THR
15 DB FS @medium weight
15 DB PP
15 DB THR
9 DB FS @medium/high weight
9 DB PP
9 DB THR
time cap 15'

WOD :: 31.03.2021

INDOOR CLASS

ADVANCED

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
4 BBJO
8 AS @28/20 kg
12 KB FR LUNGE
every 3' perform:
200 mt RUN TOGETHER
time cap 24'

 

INTERMEDIATE

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
4 BBJO
8 AS @24/16 kg
12 KB FR LUNGE
every 3' perform:
200 mt RUN TOGETHER
time cap 24'

 

BEGINNER

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
4 BBJO
6 RUSSIAN SWING
8 KB FR LUNGE
every 3' perform:
200 mt RUN TOGETHER
time cap 24'

WOD :: 30.03.2021

INDOOR CLASS

ADVANCED

EMOM 25'

1st: 9 DB SNATCH @22,5/15 kg
2nd: 9 cal BIKE
3rd: 9 DB BOX STEP OVER
4th: 9 cal ROW
5th: REST

 

INTERMEDIATE

EMOM 25'

1st: 8 DB SNATCH @20/12,5 kg
2nd: 8 cal BIKE
3rd: 8 DB BOX STEP OVER
4th: 8 cal ROW
5th: REST

 

BEGINNER

EMOM 25'

1st: 6 DB HANG POWER SNATCH
2nd: 6 cal BIKE
3rd: 6 DB BOX STEP OVER
4th: 6 cal ROW
5th: REST

WOD :: 29.03.2021

INDOOR CLASS

ADVANCED

AMRAP 5'

2 ROPE CLIMB
7 BJ
7 BURPEES TB
7 TTB
rest 5'
X 3

 

INTERMEDIATE

AMRAP 5'

1 ROPE CLIMB
6 BJ
6 BURPEES TB
6 KTC
rest 5'
X 3

 

BEGINNER

AMRAP 5'

5 ROPE CLIMB FROM GROUND
5 BJ
5 BURPEES TB
5 KIPPING SWING
rest 5'
X 3

WOD :: 28.03.2021

INDOOR TEAM CLASS

ADVANCED

AMRAP 39'

TEAM OF 3 - I GO YOU GO X REP
1 RND
36 2DB DEADLIFT @22,5/15 kg
24 2DB HPC @22,5/15 kg
12 2DB PJ @22,5/15 kg
then
1 RND
15 HSPU
30 PISTOL SQUAT
45 PULL UP
then
1 RND
900 mt ROW
90 DU
300 mt RUN together
then restart and add +1 RND

 

INTERMEDIATE

AMRAP 39'

TEAM OF 3 - I GO YOU GO X REP
1 RND
36 DB DEADLIFT @22,5/15 kg
24 DB HPC @22,5/15 kg
12 DB PJ @22,5/15 kg
then
1 RND
15 V-PUSH UP
30 AIR SQUAT
45 PULL UP
then
1 RND
900 mt ROW
90 DU
300 mt RUN together
then restart and add +1 RND

 

BEGINNER

AMRAP 39'

TEAM OF 3 - I GO YOU GO X REP
1 RND
36 DB DEADLIFT
24 DB HPC
12 DB PJ
then
1 RND
15 PUSH UP
30 AIR SQUAT
45 KIPPING SWING
then
1 RND
900 mt ROW
90 SU
300 mt RUN together
then restart and add +1 RND

WOD :: 27.03.2021

INDOOR CLASS

ADVANCED

E3MOM 18'

Odd: 12 2KB HC&J + 8 2KB FR BOX STEP OVER @20/12 kg
Even: 4 CTB + 36 SIT UP

 

INTERMEDIATE

E3MOM 18'

Odd: 14 KB HC&J + 10 KB FR BOX STEP OVER @20/12 kg
Even: 4 PU + 30 SIT UP

 

BEGINNER

E3MOM 18'

Odd: 12 KB HC&J + 8 KB FR BOX STEP OVER
Even: 6 KIPPING SWING + 24 SIT UP

WOD :: 26.03.2021

2021 CrossFit® Open

FOR TIME

Advanced RX Intermediate & Scaled Beginner
15 FS@43/29 kg 15 FS @35/25 kg 15 DB GS @20/12,5
30 TTB 45 KTC 30 V UP / 45 TUCK UP
15 THR@43/29 kg 15 THR @35/25 kg 15 DB THR @20/12,5

rest 1'

Advanced RX Intermediate & Scaled Beginner
15 FS@43/29 kg 15 FS @35/25 kg 15 DB GS @20/12,5
30 CTB 45 PU 45 KIPPING SWING
15 THR@43/29 kg 15 THR @35/25 kg 15 DB THR @20/12,5

rest 1'

Advanced RX Intermediate & Scaled Beginner
15 FS@43/29 kg 15 FS @35/25 kg 15 DB GS @20/12,5
30 BMU 45 PU 45 KIPPING SWING
15 THR@43/29 kg 15 THR @35/25 kg 15 DB THR @20/12,5

time cap 15'

RX athetes, immediately upon completing the workout, perform:

FIND 1 RM

COMPLEX [ 1 DL + 1 SC + 1 HSC + 1 JERK ANY STYLE ]
time cap 7'

WOD :: 25.03.2021

INDOOR CLASS

ADVANCED

AMRAP 16'

200 mt RUN
8 PUSH UP HR
8 HPS @50/35 kg

 

INTERMEDIATE

AMRAP 16'

200 mt RUN
8 PUSH UP HR
8 HPS @40/25 kg

 

BEGINNER

AMRAP 16'

200 mt RUN
6 PUSH UP HR
8 DB HPS

WOD :: 24.03.2021

INDOOR CLASS

ADVANCED

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
12/9 cal BIKE
9 BURPEES PULL UP
every 3' perform:
12 SYNCHRO AIR SQUAT
time cap 29'

 

INTERMEDIATE

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
10/8 cal BIKE
6 BURPEES PULL UP
every 3' perform:

12 SYNCHRO AIR SQUAT
time cap 29'

 

BEGINNER

16 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
8/6 cal BIKE
4 BURPEES
4 KIPPING SWING
every 3' perform:
12 SYNCHRO AIR SQUAT
time cap 29'

WOD :: 23.03.2021

INDOOR CLASS

ADVANCED

FOR TIME

21-15-9
DEADLIFT @80/60 kg
BENCH PRESS @60/40 kg
BACK SQUAT @60/40 kg
time cap 12'

 

INTERMEDIATE

FOR TIME

21-15-9
DEADLIFT @60/40 kg
BENCH PRESS @40/30 kg
BACK SQUAT @40/30 kg
time cap 12'

 

BEGINNER

FOR TIME

21-15-9
KB DEADLIFT
BENCH PRESS @30/20 kg
KB GOBLET SQUAT
time cap 12'

WOD :: 22.03.2021

INDOOR CLASS

ADVANCED

AMRAP 9'

4 RND
100 mt RUN
10 SDHP @40/25 kg
10 BJ
then
max rep BURPEES
rest 4'

AMRAP 9'

4 RND
100 mt RUN
10 2DB DEVIL PRESS @20/12,5 kg
1 LEGLESS ROPE CLIMB
then
max rep BURPEES

 

INTERMEDIATE

AMRAP 9'

4 RND
100 mt RUN
10 SDHP @30/20 kg
10 BJ
then
max rep BURPEES
rest 4'

AMRAP 9'

4 RND
100 mt RUN
10 DB DEVIL PRESS @22,5/15 kg
1 ROPE CLIMB
then
max rep BURPEES

 

BEGINNER

AMRAP 9'

4 RND
100 mt RUN
10 SDHP @20/15 kg
10 BJ
then
max rep BURPEES
rest 4'

AMRAP 9'

4 RND
100 mt RUN
10 DB HPS
3 ROPE CLIMB FROM THE GROUND
then
max rep BURPEES

WOD :: 21.03.2021

INDOOR TEAM CLASS

ADVANCED

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
3k BIKE
then
20-30-40-50
KB RUSSIAN SWING @32/24 kg
AXLE GTOH @39/29 kg
AXLE OH LUNGE @39/29 kg
then
3k BIKE
every 3' perform:
6+6 mt 2KB FARMER CARRY @32/24 kg
time cap 36'

 

INTERMEDIATE

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
3k BIKE

then
20-30-40-50
KB RUSSIAN SWING @28/20 kg
AXLE GTOH @29/19 kg
AXLE OH LUNGE @29/19 kg

then
3k BIKE
every 3' perform:
6+6 mt 2KB FARMER CARRY @28/20 kg
time cap 36'

 

BEGINNER

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
3k BIKE

then
20-30-40-50
KB RUSSIAN SWING @24/16 kg
KB GTOH @24/16 kg
KB FR LUNGE @24/16 kg

then
3k BIKE
every 3' perform:
6+6 mt 2KB FARMER CARRY @24/16 kg
time cap 36'

WOD :: 20.03.2021

INDOOR CLASS

ADVANCED

EMOM 20'

1st: 30 DOUBLE UNDER
2nd: 10 PUSH UP
3rd: 3 REVERSE WALL CLIMB
4th: 30 SIT UP
5th: REST

 

INTERMEDIATE

EMOM 20'

1st: 20 DOUBLE UNDER
2nd: 8 PUSH UP
3rd: 2 REVERSE WALL CLIMB
4th: 25 SIT UP
5th: REST

 

BEGINNER

EMOM 20'

1st: 30 SINGLE UNDER
2nd: 6 PUSH UP
3rd: 1 REVERSE WALL CLIMB
4th: 20 SIT UP
5th: REST

WOD :: 19.03.2021

2021 CrossFit® Open

FOR TIME

10-20-30-40-50 ALT DB SNATCH
15 BURPEES BOX JUMP OVER


time cap 20'

 


ADVANCED: @22,5/15 kg


INTERMEDIATE: @20/12,5 kg


BEGINNER: @17,5/10 kg
 

WOD :: 18.03.2021

INDOOR CLASS

ADVANCED

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
20 BMU
40 HPC @60/40 kg
50 PJ @60/40 kg
60 FRONT SQUAT @60/40 kg
time cap 24'

 

INTERMEDIATE

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
20 PULL UP
40 HPC @40/25 kg
50 PJ @40/25 kg
60 FRONT SQUAT @40/25 kg
time cap 24'

 

BEGINNER

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
20 KIPPING SWING
40 DB HPC
50 DB PJ
60 DB GOBLET SQUAT
time cap 24'

WOD :: 17.03.2021

INDOOR CLASS

ADVANCED

FOR TIME

00:00 - 6:00
1k ROW
6:00 - 8:00
REST
8:00 - 14:00
1k SKIERG
14:00 - 16:00
REST
16:00 - 22:00
1k ROW
22:00 - 24:00
REST
24:00 - 30:00
1k SKIERG
bring your uptivo

 

INTERMEDIATE

FOR TIME

00:00 - 6:00
900mt ROW
6:00 - 8:00
REST
8:00 - 14:00
900mt SKIERG
14:00 - 16:00
REST
16:00 - 22:00
900mt ROW
22:00 - 24:00
REST
24:00 - 30:00
900mt SKIERG
bring your uptivo

 

BEGINNER

FOR TIME

00:00 - 6:00
800mt ROW
6:00 - 8:00
REST
8:00 - 14:00
800mt SKIERG
14:00 - 16:00
REST
16:00 - 22:00
800mt ROW
22:00 - 24:00
REST
24:00 - 30:00
800mt SKIERG
bring your uptivo

WOD :: 16.03.2021

INDOOR CLASS

ADVANCED

AMRAP 16'

200 mt RUN
12 BJO
6 HSPU
3 STONE BAG CLEAN @70/45 kg
1 LEGLESS ROPE CLIMB

 

INTERMEDIATE

AMRAP 16'

200 mt RUN
12 BJO
8 V-PUSH UP
6 SANDBAG BAG CLEAN @40/25 kg
1 ROPE CLIMB

 

BEGINNER

AMRAP 16'

200 mt RUN
6 BJO
6 V-PUSH UP
6 DB HANG POWER CLEAN
6 ROPE CLIMB FROM GROUND

WOD :: 15.03.2021

INDOOR CLASS

ADVANCED

E2MOM 20'

1st: 20/15 cal BIKE
2nd: 10 CTB
3rd: 30 AIR SQUAT
4th: 20 BURPEES HR
5th: 20 GHD SIT UP

 

INTERMEDIATE

E2MOM 20'

1st: 16/12 cal BIKE
2nd: 10 PULL UP
3rd: 24 AIR SQUAT
4th: 16 BURPEES HR
5th: 16 V-UP

 

BEGINNER

E2MOM 20'

1st: 12/9 cal BIKE
2nd: 10 KIPPING SWING
3rd: 16 AIR SQUAT
4th: 12 BURPEES HR
5th: 16 TUCK UP

WOD :: 14.03.2021

INDOOR TEAM CLASS

24 RND FOR TIME

TEAM OF 3 - I GO YOU GO X RND
time cap 30'


ADVANCED
4 MB CLEAN @12/9 kg
4 WB @12/9 kg
4 2DB DEVIL PRESS @22,5/15 kg
4 2DB BOX STEP OVER @22,5/15 kg
while A works,
B STONEBAG BEAR HUG HOLD @70/45 kg
C rest


INTERMEDIATE

4 MB CLEAN @9/6 kg
4 WB @9/6 kg
4 DB DEVIL PRESS @22,5/15 kg
4 DB BOX STEP OVER @22,5/15 kg
while A works,
B SANDBAG BEAR HUG HOLD @40/25 kg
C rest


BEGINNER

4 MB CLEAN @6/4 kg
4 WB @6/4 kg
4 DB DEVIL PRESS @15/8 kg
4 DB BOX STEP OVER @15/8 kg
while A works,
B DB GOBLET HOLD
C rest

PRENOTA LA TUA LEZIONE DI PROVA GRATUITA

OUTDOOR CLASS

NON FERMARE LA TUA VOGLIA DI ALLENARTI

Grazie alle classi Outdoor potrai continuare ad allenarti nel pieno rispetto delle norme varate nell'ultimo dpcm nella nostra nuova area workout all’aperto.

Prova adesso