CROSSFIT

3 rnd

10 cal. x assault bike/ 15 x cal. rowing

1' x sit up

1' x reverse v- up ball

amrap 12'

2-4-6-8-10-12 ecc.... x clean

4 x ring pull up

emom 12'

10 x one arm snatch

10 x wall ball

10 x push up

CALISTHENICS

l-sit 6 x 4

albanesi 8 x 4          rec 20''

...

CROSSFIT

3 rnd for time

50 x jumping rope 

20 x sit up

50 x jumping rope 

10 x toes to bar

amrap 12'

4 x clean e jerk

6 x pull up

8 x swing america

for time   t.c. 10'

50 x air squat

40 x push up

30 x one arm snatch 

20 x wall ball

CALISTHENICS

30'' x hollow position + 30'' x prono pl...

CROSSFIT

3 rnd for time

100 x jumping rope

20'' x hollow position 

10 x toes to bar

emom 10'

5 x power clean

10 x pistols

3 rnd for time

6 x push press

8 x wall ball

10 x push up

CALISTHENICS

core mix 

6 x pull up 

8 x dip par.      x 4   rec 30''

10 x push up 

20'' x pu...

CrossFit

5 Rnd for Time

30x jr/ 15x cal 

10x v-up

4Rnd for Time

20-15-10

squat

wall ball

medball clean

3Rnd for Time

4x push press 

5x pull up

10x push up 

Calisthenics

l-sit 20"x 4  rec 20"

situp 15x 4

10/9/8/7/6/5/4/3/2/1  push up

1/2/3/4/5/6/7/8/9/10 pull up

4/4/4/4/4/4/4/4/4/4 dip r...

CrossFit

For time 

80/60/40x jr

20/30/40x ttb

Amrap 10'

6x thruster

10x air squat

For Time

20x muscle up/pull-up

30x push press

40x push up

60x wall ball

Calisthenics

tabata core

front one leg  20"x 4       rec 30"

hs isom faccia muro   30"x4

ring muscle up 4x4   rec 45...

October 25, 2016

CrossFit

For Time

21-15-9

toes to bar

sit up butterfly 

4 RND for time

1x rope climb

5x push jerk

10x ball clean

AMRAP 12'

2-4-6-8-10-12-ecc... x thruster

6x push up 

Calisthenics

tabata core mix

6x Muscle up            s.s.  x4 set   rec45''...

October 24, 2016

CrossFit

3 RND For Time 

100x jumping rope

10x toes to bar

Teams of 2, you go, I go. 

For Time   15-12-10

power clean

pull up

Teams of 2, you go, I go.

AMRAP 15' 

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

deadlift snatch grip

wall ball 

Calisthenics

tabata core mix

Pull up     40|30|20|10

push up   6...

October 22, 2016

CrossFit

3 RND FOR TIME

100x skip a terra

10x toes to bar

5 RND FOR TIME

12x dumbbell snatch

9x front squat

6x madball clean

EMOM 12'

1x rope climb

8x push up

8x overhead madball

CALISTHENICS

tabata core mix

6x Pull up        

8x Dip                       x5  rec1 15''...

October 21, 2016

CrossFit

Tabata core mix

AMRAP 12'

3x power snatch

6x chest to bar pull up

9x wall ball

For Time  15'

20x Muscle up/ Pull up

40x push press

60x air squat 

CALISTHENICS

tabata core mix

6x Pull up archer                          x4   rec1  15''      rec2 1'...

CROSSFIT

emom 10'

5 x clean

5 x push jerk

for time    time cap  20'

100 x jumping rope

80 x sit up

60 x swing kett.

40 x push up

20 x thruster dumbbells

10 x pull up ring

CALISTHENICS

core mix

4 x pull up + 20'' x pull up isom.   x 4

8 x push up + 20'' x push up isom.  x 4...

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