Fede   Strenght: 20′ to establish 1RM of Hang Power Clean   Met con: 7 Rounds for time 7 Power clean 60/40 Kg 14 Box Jumps 60/45 cm 7 Wall Ball Shots 10/6 Kg

Nik ” the unquit” Strenght: Press + Push Press 1+3 x 5   Met-con : For Time 800 mt run 50 Burpee pull ups 800 mt run     Endurance: 3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue, 3S Mon): 15  [ Read More ]

Dani 2 K Row   For time 800 mt run 30 Clean & Jerk 60/40 Kg 800 mt run   *Clean & Jerk… is Squat Clean!!!

Lollo   Sumo Dead Lift 3-3-3-3-3   Amrap 10′ 7 Med Ball Clean 10/6 Kg 20 mt shuttle run 7 push ups Rest 5′ Amrap 10′ 10 db snatch 20/15Kg right arm 20 mt burpee broad jump 10 db snatch 20/15Kg left arm 20 mt burpee broad jump  

Thruster 2-2-2-2-2 Met-con 6 Rounds for time 9 Ring dips 9 burpee-pull ups 9 Hang Power Clean 60/40Kg

4 Rft 300 mt rowing 15 Push press 50/30 Kg 15 Knees to elbows Endurance: 10 x 150 mt run, start every 90”

Ali chest to bar at Reebok CrossFit Games Regionals 2011 -Bolton – UK Met con 5 Rft 400 mt Run 12 Sumo deadlift high pulls 40/30 Kg 21 Box jumps 60/45 cm Endurance: 3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim  [ Read More ]

Back Squat 3-3-3   30/25/20/15/10/5 Wall Ball shots 10/6 Kg KB Swings 24/16 Kg       Endurance: 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the following sports: Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00 Bike (SS Tue, 3S Wed): 3 –  [ Read More ]

Amrap 2′ Power Clean 60/40 Kg Rest 2′ Amrap 2′ Power Clean 60/40 Kg Rest 2′ Amrap 12′ 5 Dead Lift Body Weight 10 Push ups 15 Squat 3+ Hours Before or After CF Strength & Conditioning WOD or Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue, 3S Mon): 2  [ Read More ]

HERO WOD US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his  [ Read More ]

Press 5-5-5 Push Press 3-3-3 3 Rft 30 KB Swings 32/24 Kg 30 Burpees 30 Plate sit ups Endurance: 3+ hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Thurs, 3S Sat or T/TT): 8 – 12 x 100m/y on 2:00 Bike  [ Read More ]

Intervals 6 x 250m rowing / rec. 1’30″ Metcon Amrap 7′ 5 chest 2 bar pull ups 10 “snatch grip” deadlift 5 power snatch rec. 3′ Amrap 7′ 5 strict pull ups 10 ring dips 5 sdlhp

Hang Power Clean + Hang Squat Clean 2-2-2-2-2-2 Met-con 400 mt run 21 Box Jumps 60/45 cm 21 Push Press 50/35 Kg 21 burpees 400 mt run 15 Box Jumps 60/45 cm 15 Push Press 50/35 Kg 15 burpees 400 mt run 9 Box Jumps 60/45 cm 9 Push Press 50/35 Kg 9 burpees

CrossFit Total 1 RM Back Squat 1 RM Shoulder Press 1 RM Dead Lift Endurance: 3+ Hours Before or After CFE Strength & Conditioning WOD OR Strength & Conditioning Recovery Choose ONE of the following sports: Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30 Bike (SS Tue, 3S Wed): 6 x 1M, 2:00  [ Read More ]

    Wod 6 CrossFit Games Regionals 2011 (modified) 20 Cal rowing 30 DB Floor to OH 20/15 Kg 40 Burpees 50 Toes to bar 30 mt OH walking lunges 20/10 Kg 30 mt sprint Endurance WOD: Swim (SS Th, 3S Fri): 15 – 25 x 50 on 1 min Bike (SS Th, 3S Sun  [ Read More ]

Intervals 3 x 1000 mt rowing rest 1:1 Met – con 3 RFT 400 mt run /500 mt row 12 Floor to Over Head 50/30 Kg 21 KB Swings 24/16 Kg

Front Squat 2-2-2-2-2-2 ”Fran” 21-15-9 Thruster 40/30 Kg Pull ups Endurance: 3+ Hours Before or After CF Strength & Conditioning WOD Swim: 2 – 5 x 200 w/ 90sec rest (SS Tues, 3S Mon) Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Tues, 3S Wed) Run: 2 – 5 x 800m  [ Read More ]

Clean & Jerk 3-3-3-3-3   Met con Amrap 15′ 5 Dead Lifts Body Weight 13 Push Ups 9 Box jumps 60/45 cm

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Front Squat 5-5-3-3 Met Con 10 RFT 5 Power Snatch 60/40 Kg 10 Wall Ball 9/6 Kg   Endurance WOD Off … OR SI 3+ Hours Before or After CFE Strength & Conditioning WOD Choose ONE of the Following Sports: Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon) Bike: 10-15 x 1/4M on  [ Read More ]