WOD :: 01.12.2021

ADVANCED CLASS

AMRAP 3'

max mt SKIERG
every 1', including 0:00, perform 
10 DU
rest 3'
X4

WOD :: 30.11.2021

ADVANCED CLASS

AMRAP 21'

TEAM OF 2 - I GO YOU GO X REP
Buy in: 4/3k ROW
then
16 BURPEES BJ
16 2DB STOH @22,5/15 kg

WOD :: 29.11.2021

ADVANCED CLASS

EMOM 24'

1st: 8 PUSH UP HR
2nd: 12/9 cal SKIERG
3rd: 16 TOES TO RING*
4th: 20 JUMP OT PARALLETTE
*focus on stiff legs

WOD :: 28.11.2021

TEAM CLASS

AMRAP 35'

TEAM OF 3 - I GO YOU GO X REP
9-18-27-36-45-54-63-72-81-....

2 DB BP @22,5/15 kg

BS @70/50kg

DEADLIFT @90/65 kg

WOD :: 27.11.2021

STANDOUT COMMUNITY CLASS

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
180 WB @9/6 kg
120/90 cal SKIERG
180 BJO
120 DB DEVIL PRESS @22,5/15 kg
time cap 28'

WOD :: 26.11.2021

ADVANCED CLASS

FOR TIME

Buy in / Cash out: 2,8/2,1k BIKE
then
5 RND
6 SANDBAG SHOULDERING @40/25 kg
9 KB SDHP @32/24 kg
12 ALT SANDBAG FR LUNGE @40/25 kg
time cap 17'

WOD :: 25.11.2021

ADVANCED CLASS

AMRAP 7'

TEAM OF 2 - I GO YOU GO X RND
1 RWC
8 TTB
4 HSPU
6 PU
directly into

AMRAP 7'

TEAM OF 2 - I GO YOU GO X RND
1 RWC
4 CTB
4 HSPU
2 BMU

every 3' perform
 5 SYNCHRO BURPEES TB

WOD :: 24.11.2021

ADVANCED CLASS

EMOM DEATH BY

1st: 18 SIT UP
2nd: 12/9 cal ROW
3rd: 9 HPC @50/35 kg
every rnd add + 3 HPC

WOD :: 23.11.2021

ADVANCED CLASS

FOR TIME

00.00 - 07.00
21-15-9
AS @28/20 kg
BJ
07.00 - 14.00
9-15-21
HPS @50/35 kg
BURPEES FACING PARALLETTE

WOD :: 22.11.2021

ADVANCED CLASS

AMRAP 1'

max rep DU
rest 1'

AMRAP 1'

max cal BIKE
rest 1'

AMRAP 2'

max rep DU
rest 1'

AMRAP 2'

max cal BIKE
rest 1'

AMRAP 3'

max rep DU
rest 1'

AMRAP 3'

max cal BIKE

X2

WOD :: 21.11.2021

TEAM CLASS

SURPRISE

WOD :: 20.11.2021

ADVANCED CLASS

E2MOM 24'

1st: 24 HSPU
2nd: 24 TTB
3rd: 24 ALT PISTOL SQUAT
4th: 30/24 cal ROW

WOD :: 19.11.2021

ADVANCED CLASS

AMRAP 10'

10 C&J @60/40 kg
10 FS @60/40 kg

WOD :: 18.11.2021

ADVANCED CLASS

FOR TIME

80-60-40-20 DU
40-30-20-10 DB ALT SNATCH @22,5/15 kg
20-15-10-5 LATERAL BURPEES OT DB
 time cap 20'

WOD :: 17.11.2021

ADVANCED CLASS

AMRAP 1'

max rep SQUAT CLEAN @70/50 kg
rest 1'

AMRAP 1'

max cal SKIERG
rest 1'

AMRAP 2'

max rep SQUAT CLEAN @70/50 kg
rest 1'

AMRAP 2' 

max cal SKIERG
rest 1'

AMRAP 3'

max rep SQUAT CLEAN @70/50 kg
rest 1'

AMRAP 3' 

max cal SKIERG

WOD :: 16.11.2021

ADVANCED CLASS

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
30 BMU
60 BJO
90 PU
120 AIR SQUAT
cap time 21'

WOD :: 15.11.2021

ADVANCED CLASS

AMRAP 7'

4 RND
3 HSS @40/25 kg
6 OHS @40/25 kg
9 PUSH UP HR
then
max rep HSS @40/25 kg

rest 4'

AMRAP 7'

4 RND
10/7 cal BIKE
1 LLRC / 2 RC
then
max cal BIKE

WOD :: 14.11.2021

TEAM CLASS

SURPRISE

WOD :: 13.11.2021

ADVANCED CLASS

2 RND FOR TIME

00.00 - 05.00
1,2k/900 mt ROW
05.00 - 10.00
2,7/2k BIKE
10.00 - 15.00
1,2k/900 mt SKI
 target is <4'30"

WOD :: 12.11.2021

ADVANCED CLASS

E2MOM 24'

1st: 24/18 cal ROW
2nd: 24 AS @28/20 kg
3rd: max rep BBJO
4th: REST

WOD :: 11.11.2021

ADVANCED CLASS

FOR TIME

6-4-2
BMU
6-12-18
DEFICIT HSPU @15/10 kg
every rnd perform 
50 DU
time cap 11'
with judge

WOD :: 10.11.2021

ADVANCED CLASS

5 RND FOR TIME

2KB DT @24/16 kg
[ 12 DL + 9 HPC + 6 PJ ]
time cap 12'

WOD :: 09.11.2021

ADVANCED CLASS

AMRAP 5'

500/350 mt BIKE
25 SDHP @50/35 kg

then
max rep BURPEES PU

ACTIVE REST 5' 

2 RND
3+3 TURKISH GET UP @20/12 kg
30" LATERAL PLANK

X2

WOD :: 08.11.2021

ADVANCED CLASS

EMOM DEATH BY

Odd: 12/9 cal SKI
Even: 2-4-6-8-10-... FS @40/25 kg

WOD :: 07.11.2021

TEAM CLASS

AMRAP 38'

TEAM OF 4 - I GO YOU GO X REP
12 LLRC / 24 RC
24 PU
36 PUSH UP HR
48 BJO
60 SYNCHRO AIR SQUAT

while partner A performs LLRC / RC
partner C performs STONE BEAR HUG HOLD @70/45 kg / @40/25 kg

while partner A performs PU
partner C performs 2KB FARMER HOLD @32/24 / @28/20 kg

while partner A performs PUSH UP HR
partner C performs HANDSTAND HOLD

while partner A performs BJO
partner C performs WALL SIT HOLD

partner B & D rest 

if partner C stops, A can't continue the workout

WOD :: 06.11.2021

ADVANCED CLASS

AMRAP 10'

12/9 cal BIKE
6 HC&J @70/50 kg
rest 2'

AMRAP 10'

12 CTB
6 HC&J @70/50 kg

WOD :: 05.11.2021

ADVANCED CLASS

FOR TIME

21-15-9
2DB THR @22,5/15 kg
TTB
HSPU
time cap 15'
with judge

WOD :: 04.11.2021

ADVANCED CLASS

E5MOM 30'

Odd: 1k/750 mt ROW
Even: 2,4/1,8k BIKE

WOD :: 03.11.2021

ADVANCED CLASS

14 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
3 BMU
6 HPS @40/25 kg
18 DU
 time cap 19'

WOD :: 02.11.2021

ADVANCED CLASS

AMRAP 4'

30/22 cal SKI
20 SIT UP
10 BJ
then
max rep BURPEES HR
rest 4'
X3

WOD :: 01.11.2021

TEAM CLASS

TEAM OF 3 - I GO YOU GO X REP

ADVANCED

AMRAP 12'
60 2KB RS @24/16 kg
60 2KB DL @28/20 kg
rest 2'
AMRAP 12'
60 WB* @12/9 kg
60 2DB DEVIL PRESS @20/12,5 kg
*MB can't drop down during changes, 
if it drops perform 12 SYNCHRO BURPEES
rest 2'
AMRAP 12'
60 GTOH @50/35 kg
60 OH LUNGE

INTERMEDIATE

AMRAP 12'
60 KB RS @28/20 kg
60 2KB DL @24/16 kg
rest 2'
AMRAP 12'
60 WB* @9/6 kg
60 DB DEVIL PRESS @20/12,5 kg
*MB can't drop down during changes, 
if it drops perform 12 SYNCHRO BURPEES
rest 2'
AMRAP 12'
60 GTOH @40/25 kg
60 OH LUNGE

BEGINNER

AMRAP 12'
60 KB RS @24/16 kg
60 KB DL @28/20 kg
rest 2'
AMRAP 12'
60 WB* @6/4 kg
60 DB DEVIL PRESS @17,5/10 kg
*MB can't drop down during changes, 
if it drops perform 12 SYNCHRO BURPEES
rest 2'
AMRAP 12'
60 DB HANG TO OH
60 FR LUNGE

while partner A works:
partner B rest 
partner C performs ELBOW PLANK HOLD

WOD :: 31.10.2021

TEAM CLASS

FOR TIME

TEAM OF 3 - I GO YOU GO X RND

00.00 - 08.00
9 RND
1 COMPLEX [ 2 CTB + 3 PU ]
400/300 mt BIKE

08.00 - 16.00
9 RND
5 SANDBAG SHOULDERING
5 BURPEES FACING SANDBAG

16.00 - 24.00
9 RND
5 BP @60/40 kg
200/150 mt SKIERG

24.00 - 32.00
9 RND
5 GHD SIT UP
40 mt 2BAR FARMER CARRY @37/27 kg

32:00 - 40.00
9 RND
200/150 mt ROW
40 mt SLED PUSH (HEAVIEST PARTNER ON SLED)

WOD :: 30.10.2021

ADVANCED CLASS

FOR TIME

600 - 500 - 400 - 300 - 200 mt RUN
2 - 4 -6 - 8 - 10 BEAR COMPLEX @60/40 kg
[ PC + FS + PP + BS + PP BTN]
time cap 25'

WOD :: 29.10.2021

ADVANCED CLASS

AMRAP 7'

10 PUSH UP
5-10-15-20-... BJO
rest 3'

AMRAP 7'

1 LLRC / 2 RC
10-20-30-40-... SIT UP

WOD :: 28.10.2021

ADVANCED CLASS

E4MOM 24'

1st: 600/450 mt SKIERG + 18 AS @28/20 kg
2nd: 90 DU + 18 ALT PISTOLS SQUAT
3rd: 1,6/1,2 k BIKE + 18 ALT DB SNATCH @25/17,5 kg

WOD :: 27.10.2021

ADVANCED CLASS

EMOM 18'

1st: 10 TTB
2nd: 9 BBJ 
3rd: 8 AXLE HPC + 7 AXLE PJ @39/29 kg

WOD :: 26.10.2021

ADVANCED CLASS

FOR TIME

TEAM OF 2
4k RUN together w/MB @9/6 kg
*MB can't drop down during changes, 
if it drops every partner perform

10 cal BIKE
time cap 28'

PRENOTA LA TUA LEZIONE DI PROVA GRATUITA

Non ho mai fatto CROSSFIT® / ho fatto Cross Training

Nessun problema!

Impara gradualmente il CrossFit® in un Box Affiliato partendo dalle basi grazie alle nostre classi introduttive per principianti!

Prova adesso

Ho già fatto CROSSFIT® in un Box Affiliato

Stufo del solito CrossFit?

Stai pensando di cambiare Box e sei curioso di scoprirci?

Entra nella Community Standout CrossFit!

Prova adesso

KIDS 6-10 ANNI

Migliora il condizionamento atletico di tuo figlio facendolo divertire.

CrossFit Kids è adatto a ogni bambino o bambina dai 6 ai 10 anni e aumenta la fiducia in se stesso, la concentrazione, la forza e la coordinazione.

Prova adesso

JUNIOR 11-13

Regala a tuo figlio un boost di autostima grazie al CrossFit!

CrossFit Junior è adatto a ogni bambino o bambina dagli 11 ai 13 anni e aumenta la fiducia in se stesso, la concentrazione, la forza e la coordinazione.

Prova adesso

TEEN 14-19

Hai tra i 14 e 19 anni? 

Stai cercando una disciplina che ti occupi al max 1 ora in modo da riuscire ad avere tempo sia per lo studio che per gli amici? 

Il CrossFit® è quello che fa per te!

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