Workout of the day

WOD è l’acronimo di “Workout of the Day”. È il programma di allenamento proposto dal coach nei box di CrossFit. Se non riuscirai sempre a seguirlo alla lettera, per via dei carichi, della resistenza necessaria o della tua capacità tecnica, non preoccuparti! Il coach serve a questo: avrà cura di cucirti addosso il WOD giusto per te, che ti faccia sentire a tuo agio e ti permetta di migliorare le tue prestazioni in sicurezza, un passo alla volta.

WOD 5-12

WOD 5-12

Benchmark: “The ghost” 10′ practice rowing technique 6 RDs, for reps1′ Row (cal)1′ Burpees1′ D.U.1′ Rest

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WOD 4-12

WOD 4-12

For Time – Cap time 60′2 Mile Run2 Minutes Rest20 Squat Cleans 80/5520 Box Jumps20 Overhead Walking Lunges 20/15 plate20 Box Jumps20 Squat Cleans 80/552 minutes Rest2 mile Run Background: U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on… Read more »

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WOD 3-12

WOD 3-12

Team of 3 – in a window of 40′ complete:-15 Rds, 1 Rd each:1 rope climb3 clean and jerk 90/6010 DL 90/60-in remaining time:max cal row or ski (rotate as needed)

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WOD 2-12

WOD 2-12

Part1:10′ EMOM max effort pull up strict–beginners: band–intermediate: body weight–advanced: weighted pull up Part2:3 RDs:1′ max cal ski erg1′ max reps hang power snatch 20/151′ max reps GHD sit up1′ max reps D.U.1′ max reps OH squat 20/151′ max reps T2B

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WOD 1-12

WOD 1-12

12′ EMOM1 power clean + 2 front squat**start from 70% 1 RM pow.clean, try to add weight Part2:5Rds for time -15′ time cap10 Thruster10push up10 ring row

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WOD 29-11

WOD 29-11

Part1: 20′ practice Rings M.U. Part2:3Rds for time-Cap time 18′5 ring M.U.10 squat clean15 Push Press200m run

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WOD 28-11

WOD 28-11

Part1: 5Rds x 5Reps snatch balance**try to add weight at every Rd Part2:In a window of 12′ complete-1000m row-then AMRAP:5 squat snatch10 Dip20 D.U.

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WOD 26-11

WOD 26-11

“Hidden Valley”[TEAMS OF 3]AMRAP 25:Buy-In: 800 Meter Team Med-Ball Run Directly Into.. Max Unbroken Set of Wallballs (each) After Each Set:10 Toes to Bar200 Meter Med-Ball Run

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WOD 25-11

WOD 25-11

PART 1: DeadliftBuild to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Hello Darkness”For Time [18 Minute Cap]:36 Burpee Pull-ups63 Dumbbell Hang Snatches[22.5/15]3,000/2,400 Meter Bike Erg *Score = Time it takes to complete the workout.

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