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 24-11

WOD 24-11

“Road to Nowhere”AMRAP 25:1 Shuttle Run5 Push-ups, 10 Air Squats, 15 Sit-ups2 Shuttle Runs5 Push-ups, 10 Air Squats, 15 Sit-ups3 Shuttle Runs5 Push-ups, 10 Air Squats, 15 Sit-ups…Add 1 Shuttle Run Each Round

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WOD 23-11

WOD 23-11

Practice split jerk as warmup PART 1: find 3 Rm of split jerk PART 2:15′ AMRAP1 man maker2 broad jump x2m**add 1 man maker and 2 broad jump every round*** 2 x 22,5/15 DBs

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WOD 22-11

WOD 22-11

“ON REPEAT”On the 2:30 x 10 Rounds:10 Hang Power Cleans [Kilos = 60/40]30 Double Unders500 Meter Bike *Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

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WOD 21-11

WOD 21-11

PART 1: Front SquatBuild to a Heavy Set of 8 Front Squats *Score = Heaviest Load PART 2: “Kaleidoscope”For Time [12 Minute Cap]:40 Front Squats [30/25]30 Front Squats [40/30]20 Front Squats [50/35]10 Front Squats [60/40] On the Minute [Starting at 0:00]:5 Lateral Barbell Burpees *Score = Time it takes to complete the workout

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WOD 19-11

WOD 19-11

Team of 2, fot time – time cap 35′10 ring MU (scaled= 10 burpee pull up)20 OH squat 60/4030 clean 60/4040 dip50 pull up60 wall ball70 DL 60/4080 russian swing90 DU1000m Row ** every 5′ perform 7 synchro burpees***rotate as needed

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WOD 18

WOD 18

PART 1: 20′ practice HS hold PART 2:3 rounds for time -time cap 18′5 wall climb5 C2B10 HSPU10 pull up15 strict push up15 T2B200m run

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WOD 17-11

WOD 17-11

“JOLLY ROGER” “Jolly Roger”10 Rounds For Time [25 Minute Cap]:3 Power Snatches [50/35]200/150 Meter Row1 Rope Climb (15’) *Score = Time it takes to complete the workout

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WOD 16-11

WOD 16-11

PART 1: DeadliftBuild to a Heavy Single *Score = Heaviest Load PART 2:For Time [15 Minute Cap]:1 DL @80% 1 RM 10 pistols 10 box jump 10 rings push up

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WOD 15-11

WOD 15-11

For Time [30 Minute Cap]:50 Sit-ups400 Meter Run30 Burpees Over the Bar20 Front Squats [60/40] Rest 2 Minutes 50 Toes to Bar400 Meter Run30 Burpees Over the Bar20 Front Squats Rest 2 Minutes 50 Sit-ups400 Meter Run30 Burpees Over the Bar20 Front Squats *Score = Time it takes to complete the workout, including rest

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WOD 14-11

WOD 14-11

PART 1: Bench PressBuild to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Razor’s Edge”5 Rounds For Time [18 Minute Cap]:9 Clean & Jerks [40/30]30 Double Unders9 Pull-ups30 Double Unders *Score = Time it takes to complete the workout

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