WOD :: 31.03.2023

AMRAP 2'

2 RC
9 BJO
12 TTB
rest 2'
X6

every round restart where you left

WOD :: 30.03.2023

FOR TIME

40 PU
10 C&J @70/50 kg
80/60 cal ERG
30 CTB
20 C&J @60/45 kg
70/50 cal ERG
20 BMU
30 C&J @50/35 kg
50/40 cal ERG
time cap 30'

WOD :: 29.03.2023

EMOM 20'

Odd: 5 SC
Even: 15 HSPU
choose the weight for the squat clean yourself

WOD :: 28.03.2023

FOR TIME

3-6-9-12-15-18-21
THRUSTER @50/35 kg
CTB
cal ERG
time cap 20'

WOD :: 27.03.2023

AMRAP 24'

TEAM OF 2 - I GO YOU GO X RND
250/190 mt ROW or 550/410 mt BIKE ERG
20 DU
every 2 rnd switch:
- ROW with BIKE (670/500 mt)
- BIKE ERG with SKI (200/150 mt)

WOD :: 26.03.2023

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
100 2DB DEVIL PRESS @22,5/15 kg
100/75 cal BIKE
80 WB @15/12 kg
80/60 cal BIKE
60 2DB OH WALKING LUNGE @22,5/15 kg
60/45 cal BIKE
40 BBJO
40/30 cal BIKE
20 MAN MAKER @22,5/15 kg
time cap 45'

WOD :: 25.03.2023

AMRAP 8'

3 RND

15/11 CAL BIKE or 20/15 cal BIKE ERG

30 DU

then

max rep PISTOL SQUAT

rest 2'

AMRAP 8'

3 RND

20/15 cal ROW or SKI

30 DU

then

max rep PUSH UP HR

WOD :: 24.03.2023

AMRAP 24'

TEAM OF 2 - I GO YOU GO X REP
60/45 cal ROW or SKI
40 SC @60/45 kg
20 BMU

WOD :: 23.03.2023

FOR TIME

27-21-15-9
PS @60/45 kg
AS @32/24 kg
time cap 20'

WOD :: 22.03.2023

AMRAP 18'

4/3-8/6-12/9-16/12-20/15-24/18...
cal ERG
4-8-12-16-20-24...
2DB HC&J @22,5/15 kg
every round perform
10 BJO

WOD :: 21.03.2023

E3MOM 36'

1st: 1000/750 mt ROW
2nd: 2200/1650 mt BIKERG
3rd: 800/600 mt SKI
4th: 2700/2000 mt BIKE

WOD :: 20.03.2023

10 RND FOR TIME

10 THRUSTER @40/30 kg
10 PU
10/8 cal ERG
time cap 30'

WOD :: 19.03.2023

AMRAP 45'

TEAM OF 3 - I GO YOU GO X RND

CINDY

5 PU

10 PUSH UP

15 AIR SQUAT

WOD :: 18.03.2023

6 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP

50 DU

40 DL @100/75 kg

30 SYNCHRO BURPEES OTB

time cap 30'

WOD :: 17.03.2023

FOR TIME

50 WB @12/9 kg

40 CTB

30 AS @32/24 kg

20 BMU

10 PS @60/40 kg

every 2' perform

6 BJ @75/60 cm

time cap 24'

WOD :: 16.03.2023

7 RND FOR TIME

12 2DB THRUSTER @22,5/15 kg

12/9 cal ERG

12 TTB

12 BURPEES

time cap 30'

WOD :: 15.03.2023

EMOM DEATH BY

6/4 - 8/6 - 10/8 - 12/10 - 14/12 - 16/14...

1st: cal SKI

2nd: cal BIKE

3nd: cal BIKE ERG

4th: cal ROW

5th: REST

WOD :: 14.03.2023

AMRAP 24'

2-4-6-8-10-12-14...

STOH @60/45 kg

SIT UP

after every round perform

30 DU

WOD :: 13.03.2023

AMRAP 9'

10 HSPU

12/9 cal ROW or SKI

rest 2'

AMRAP 9'

10 ALT PISTOL SQUAT

12/9 cal BIKE or BIKE ERG

WOD :: 10.03.2023

EMOM 24'

1st: 12/9 cal ROW
2nd: 12/9 cal BIKE ERG
3rd: 12/9 cal SKI
4th: 40 DU

WOD :: 09.03.2023

AMRAP 24'

TEAM OF 2 - I GO YOU GO X RND
10 RND
12/9 cal ROW or 10/8 cal SKI
6 THR @50/35 kg
then
max rep PJ

WOD :: 08.03.2023

FOR TIME

27-21-15-9
OHS @50/35 kg
CTB
every rnd perform
30 DU
time cap 18'

WOD :: 07.03.2023

10 RND FOR TIME

3 HSPU
6 BBJO
9 GHD or 18 SIT UP
time cap 20'

WOD :: 06.03.2023

FOR TIME

500/375 mt ROW
40 HPS @40/30 kg
30 TTB
40 HPS
500/375 mt ROW
time cap 15'

WOD :: 05.03.2023

FOR TIME

TEAM OF 3 - I GO YOU GO X REP
180 WB @9/6 kg
90 TTB
45 SYNCHRO BURPEES
90 TTB
180 WB @9/6 kg
time cap 37'

WOD :: 04.03.2023

8 RND FOR TIME

6 CTB
8 FR RACK LUNGE @50/35 kg
10/8 cal BIKE
time cap 14'

WOD :: 03.03.2023

FOR TIME

5 RWC

50 DU

15 SNATCH* @40/30 kg

5 RWC

50 DU

12 SNATCH* @60/45 kg

time cap 6'

se si completa entro il time cap aggiungere 3' e completare:

20 STRICT HSPU

50 DU

9 SNATCH* @80/60 kg

se si completa entro il time cap aggiungere 3' e completare:

20 STRICT HSPU

50 DU

6 SNATCH* @100/70 kg

* any style

with judge

WOD :: 02.03.2023

AMRAP 2'

20 x 7,5 mt SHUTTLE RUN
10 HSPU
then
max rep ALT DB SNATCH @22,5/15 kg
rest 2'
X6

WOD :: 01.03.2023

FOR TIME

3-6-9-12-15-18-21-24
cal ERG
BBJO
time cap 17'

WOD :: 28.02.2023

20 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
24 DU
6 PS @50/35 kg
2 RC
time cap 24'

WOD :: 27.02.2023

E2MOM 20'

1st: 21 2DB BENCH PRESS @22,5/15 kg
2nd: 12 FS @60/45 kg
3nd: 21 2KB DL @32/24 kg
4th: 12 STOH @60/45 kg
5th: REST

WOD :: 26.02.2023

AMRAP 40'

TEAM OF 4 - I GO YOU GO X REP
280 cal BIKE
200 PULL UP
120 C&J @50/35 kg

A work
B rest
C e D DEADLIFT HOLD @120/90 kg

WOD :: 25.02.2023

AMRAP 15'

3-6-9-12-15...
2DB FS @22,5/15 kg
60 DU

WOD :: 24.02.2023

AMRAP 15’

5-10-15-… BURPEES PULL UP
10 SHUTTLE RUN (7,5+7,5 mt)
directly into

AMRAP 5’

1 RM THRUSTER
with judge

WOD :: 23.02.2023

EMOM 18'

Odd: 6 PUSH UP HR + 3 RWC
Even: 18 BJO

WOD :: 22.02.2023

AMRAP 24'

TEAM OF 2 - I GO YOU GO X REP
90 DB HANG C&J @25/17,5 kg
60 BURPEES TB
120 DU

WOD :: 21.02.2023

10 RND FOR TIME

2 BMU
6 SC @60/40 kg
time cap 18'

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 6-13 ANNI

Migliora il condizionamento atletico di tuo figlio facendolo divertire.

CrossFit Kids è adatto a ogni bambino o bambina dai 6 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!

Prova adesso