CROSSFIT

emom 9'

200 m x row / 100 m ass

20 x sit up

10 x ttb

5 rnd for time

4 x muscle up/ pull up

2 x clean + 2 x hang power clean + 2 x push jerk

4 rnd for time

10  wall ball

10 x american swing

10 x push up

CALISTHENICS

core mix a terra

6 x pull up

8 x dip par             x 5...

November 29, 2016

CrossFit 

For time 

150x jr 

50x sit up 

50x j jack 

30x ttb 

Amrap 15'

6x front squat 40kg/25 kg 

8x push jerks 

10x push up

Emom 12'

8x pull up 

7x cal 

12x wall ball 

Calisthenics

l-sit piedi su ball  20"x 4 rec 20"

albanesi 10x 3

pull up isom 10"+ 8 push up + 6 pull up x 4 rec 40"

p...

November 28, 2016

CrossFit

Amrap 6'

30x jr

1ox v-up

Amrap 16'

8x pull up 

15x thruster   rx 40kg/25 kg

For time 

40x wall ball

30x lunges 

20x push up 

10x pistols 

Calisthenic

tabata core 

hs isom 20"x 4                   rec 30"

muscle up 4x 4...

CROSSFIT

3 rnd

1' x max cal. row/ass.

1' x max rep ttb

1' x max rep sit up

amrap 12'

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

thruster

pull up

emom 9'

6 x wall ball + 6 x push up

6 x american swing + 8 x push up tiger

6 x snatch one arm + 1 x rope climb

CALISTHENICS

core mix a terra

muscle up 6 x 4  

pull...

CROSSFIT

tabata core mix

amrap 15'

4 x ring muscle up

6 x clean

8 x push press dumbbells

for time  t.c. 15'

100 x jumping rope

50 x air squat

50 x sit up

50 x burpees

50 x wall ball

100 x jumping rope 

CALISTHENICS

30'' x hollow position

10 x albanesi                         x 3...

November 24, 2016

CrossFit 

(team of 3)

15 RFT 

300m row/ 200m air

15 RFT

3x hang clean rx 40/25 

6x shoulder to overhead 

10x push up 

Calisthenics

sit up 20 + 6 pull up  x 4 rec 30

push up 12 + 10 ttb x 4 

dip 6 + 10 knees parall x4

reverse ring pull up 6 x 4

push up diamond 10x 4

ring dip 6x 4

pull...

November 23, 2016

CrossFit

Emom 9'

10x cal 

20x sit up

30x jr

Amrap 15'

3x muscle up/pull-up chest to bar 

6x bar facing brps

9x front squat  rx 50/25

Amrap 10'

4x push press

6x muscle snatch kettle

10x push up 

Calisthenics

tabata core

prono plank one arm + sit up 

muscle up 2 + 20" pull up isom x 4 r...

November 22, 2016

CrossFit

Teams of 2

8 RND FOR TIME (YOU GO, I GO)

6 x hang clean     45kg/25kg

8 x toes to bar

10 x clean ball       9kg/6kg

8 RND FOR TIME   rx 50kg/30kg

8 x deadlift                 

6 x front squat

4 x push press

Cal...

November 21, 2016

CrossFit

6 RND FOR TIME

6 x kettlebell Muscle snatch   

8 x thruster   40kg/25kg

10x bar facifng burpees

4 RND FOR TIME

6 x push jerk split

8 x kipping pull up

10 x pistols

2 RND FOR TIME

6 x toes to bar

8x push up

CALISTHENICS

tabata core mix

Round

pull up         30|20|10...

November 19, 2016

CrossFit

For Time

100x jumping rope/ double under

60x sit up 

80x jumpig rope/ double under

30x ttb

Amrap 12'

4x clean

10x push up

6x walball

3rnd ForTime

4x ring muscle up/pull up

10x swing kettle

Calisthenics

wide pull up 6+ v-up 10 x4    rec 45"

wide push up 10+ ttb 10 x4

dip...

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