Met-con 3 RFT 400 mt run 3x 5 kte 10 push ups h/o 15 KB Swings 32/24 Kg Endurance: 3+ Hours Before or After CFE Strength & Conditioning WOD / Or Move to Another Day Choose ONE of the Following Sports: Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon) Bike: 10-15 x  [ Read More ]

Forza Press 10-8-6 Push press 3×3 Met-con 1k row 30 Squat Clean 60/40 Kg 30 burpees pull ups Endurance WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD / Or Move to Another Day Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit. 3S: Swim-Mon, Run Tues, Bike-Wed (or  [ Read More ]

Noi dall’ 1 al 6 giugno saremo a Bolton (UK) per i Crossfit Games Regionals, quindi siamo chiusi….voi però potete allenarvi comunque scegliendo i WOD dal link qui sotto, non cliccatelo, copiatelo nella barra dell’indirizzo!! http://www.board.crossfit.com/attachment.php?attachmentid=2712&d=1224442007

Wod 1 10/1 Back Squat 40/25 Kg each round do 7 Regionals Style Burpees Wod 2= 1/10 Over Head Squat 40/25 Kg each round do 7 Hurdle jump Endurance: rest day

20′ to establish 2 RM Hang Power Clean 3 RFT 400 mt run 30 Push ups 250 mt row 15 Push press 40/25 Kg Endurance: 3+ Hours After CF Strength & Conditioning WOD Chose ONE of The Following Sports: All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!  [ Read More ]

Skill: HSPU Met con Amrap 20′ 7 Chest to bar pull ups 14 Box jumps 60/45 cm 21 KB Swings 24/16 Kg Endurance Tempo CF Strength and Conditioning Rest Day Choose ONE of the following sports: 80-85% RPE 15-17. Choose distance based on your event. Swim: SC: 10min , LC:15min , U: 20min Bike: SC:  [ Read More ]

Thruster 2-2-2-2-2-2 Met con 5 RFT 15 Power Clean 60/40 Kg 15 Wall Ball shots 9/6 Kg CFE 3+ Hours After CF Strength & Conditioning WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 3×7 min intervals w/3min recovery between rounds. Keep each interval as consistent as possible holding the highest pace you  [ Read More ]

1 mile Run   Met con Amrap 6′ 21 Double unders 9 Front squats 40/30 Kg 3′ Rest Amrap 6′ 9 Power Snatch 40/30 Kg 21 Sit Ups

“Chipper” 20 Clean & Jerk @ 60/40kg 40 Push Ups h/o 20 Calories Row 40 DB Snatch 20/15kg 20 Toe To Bar 40 Wall Ball @ 9/6kg 40m OH Plate Lunges 20/15kg 400m Run

Back  Squat 2-2-2-2-2-2 Met-con ”Helen” 3 Rft 400 mt run 21 Kb swings 24/16 Kg 12 Pull ups   Endurance: Rest day

  Forza Push Press  3-3-2-2-1-1   Met-con Amrap 15′ 7 Deadlifts 100/70 Kg 30 Box jumps 60/45 cm 15 Toes To Bar   Endurance: 3+ Hours After CF Strength & Conditioning WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 All Out Efforts. 90 sec on, 1 min off, 90 sec on, 45 sec  [ Read More ]

Coaches Workin’ out Intervals Run/Row 2′ ON / 1′ OFF x 5 rounds Met-con 5 RFT 10 Thrusters 40/30 Kg 10 Ring Dips 10 SDHP 10 Burpees

Power Clean 3-3-3-3-3 Metcon: amrap 4′ – Ground 2 OverHead @ 50/30kg rec. 1′ amrap 4′ – “Cindy” rec. 1′ amrap 4′ – Row for Calories

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight  [ Read More ]

Front Squat 2-2-2-2-2 Met-con Amrap 15′ 150 mt shuttle run (50 x 2 + 25 x 2) 20 mt walking lunges 5 wall climbs Endurance: 3+ Hours After CF Strength & Conditioning WOD Choose ONE of the Following Sports: Use a Weighted Vest Or Ruck. Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)  [ Read More ]

”Community” Power Snatch 1 RM Met-con 3 RFT 10 DB Snatch Right 20/15 Kg 20 Burpees lat jumps 10 DB Snatch Left 20/15 Kg 20 Wall Balls 9/6 Endurance Rest Day

Met-con 7 RFT 200 mt run 12 KB Squat Clean 24/16 Kg 15 Box jumps 60/45 cm Endurance 3+ Hours After CF Strength & Conditioning WOD Chose ONE of The Following Sports: Swim,Bike, Run, C2 2x10min, Rest 5min Between intervals Then 2x2min, Rest 1min Between intervals Hold distances/speeds or watts as consistent as possible on  [ Read More ]

Sumo Deadlift 3-3-3 Amrap 20′ 5 Chest to bar pull ups 10 Push ups H/O 15 Kb Swings 24/16 Kg Endurance: 3+ Hours After CF Strength & Conditioning WOD Choose ONE of The Following Sports: Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y  [ Read More ]

“Competitors” Flex & Mobility 15′ + Active Recovery – 3 rounds (NFT) of 15 body row 15 push ups 15 KB swing 15 sit ups “Others” Forza – Back Squat 5 x 3 Metcon 3 rounds x 400m Run 30 BB Thrusters 30 Sit Ups

20′ to establish 1RM Power Clean Metcon 10/1 Ground 2 Overhead 60/40kg each round, 1 round of Cindy

Intervals Swim, Bike, Run, C2 3×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts Metcon “Elizabeth” 21 – 15 – 9 Squat Clean @ 60/40kg Ring Dips

Skills: Overhead Squat Metcon 5 rounds of 400m run 20 swing @ 24/16kg 20 push ups h/o 3+ Hours After CFE Strength & Conditioning WOD Choose ONE of the Following Sports: Swim, Bike, Run, C2 3×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace for Run and Swim: Bike  [ Read More ]