May 31, 2017

CrossFit

4 RND For time

15 cal/ 200m run/ 50 j.j.

10x ttb ring/bar

20x superman iperex

EMOM 20'

combo: 

2x deadlift + 2x clean + 2 x push jerk      rx 50kg/ 35kg

5x clean ball + 5x wall ball   rx 9kg/6kg

10x swing america 

1'x rest (compreso in EMOM)

CALISTHENICS

tabata...

May 30, 2017

CrossFit

FT      t.c.  40'

400x Run

15x Clean rx 60/30

400x Run

30x T2B

400x Run

45x wall ball rx 9/6

400x Run

45x squat

400x Run

30x kipp pull up 

400x Run

15x Push press rx 40/25

400x Run

Calisthenics

pull up + push up + pull up  3+8+3  x 4  rec 45"

push up +...

May 29, 2017

WOD Regional 2017

EVENT 1

For time, wearing a weight vest/bumper(only run):
1,200-m run
Then, 12 rounds of:
  4 strict handstand push-ups
  8 chest-to-bar pull-ups
  12 squats

Men wear a 20-lb. vest/bumper
Women wear a 14-lb. vest/bumper

Time cap: 25 minutes

Calisthenics

Tab...

CROSSFIT

6 rnd for time

8 x snatch dumbbell        rx 15 / 7.5 kg

10 x burpess

5 rnd for time

10 x cal 

10 x box jump

4 rnd for time

6 x dip ring

10 x ttb

CALISTHENICS

round                  r1    r2   r3...

May 26, 2017

CrossFit

AMRAP 12'

4x deadlift deficit snatch grip   60kg/45kg

6x swing kett

AMRAP 8'

10x squat jump 20kg/15kg

8x sumo deadlift high pull  40kg/25kg

AMRAP 6'

40x du 

6x reverse pull up

CALISTHENICS

tabata core

ttb + v-up

Skill Muscle up 10'

4xArcher pull up

6x ring dip...

CROSSFIT

" HEAVY DAY "

clean + front squat        

        2 + 4   x 5 set        ( 85%  1rm  clean )       rec 1' 30''

emom 16'

4 x shoulder press    40 / 25 kg

6 x strict pull up

8 x p...

May 24, 2017

CrossFit

2Rft 

work for 1' :

1'x cal/ run

1' x sit up

1' x brps 

1' x wall ball

1' x push up 

rest 3'

"ISABEL"  t.c. 15'

30x snatch    rx 50/25 

Calisthenics 

toes to bar 10x 4  rec 30"

superman su ball  20"x 4 

pull up 6x 4  rec 30"

push up 12x 4 

dip bar   8x4 

ri...

May 23, 2017

CrossFit

3 RND for time

40x du

5x ttb + 5x strict ttb

EMOM 12'

5 x clean ball + 5 x wall ball     rx 9kg/6kg

4x thruster rx 40kg/25kg + 4x pistols

3 RND for time

100m x run

20x sit up butterfly

Calisthenics

tabata core

Muscle up 4x4  rest 1'

6x pull up          x3     rest 1'...

May 22, 2017

CrossFit

(team of 3)

Ft 

3000x run

75x t2b

90x brps syncro

Amrap 15'

5x fs   rx 60/ 30

5x box jump

5 x kipp pull up 

10x wall ball  rx 9/6

Calisthenics 

v-up  15 x 4  rec 20"

mu  4 x 4    rest 45"

push up one arm  6x 4

dip ring    6x 4

pull up wide + push up wide...

CROSSFIT

tabata core 

prono plank + back extection a terra

e2mom 

 3 - 3 - 3 - 2 - 2 - 1 - 1

deadlift

" FRAN "    for time

21 - 15 - 9

thruster   rx 40 / 25 kg

pull up 

CALISTHENICS

30'' x hollow position + 10 x albanesi   x 3      rec 30''

arco lombare 15...

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