Testa o croce per decidere quale WOD! A- ”Diane” 21-15-9 reps for time of deadlift 100/70 handstand push up B-”oppalà!” 200 swing 20kb 60 one legged squat (alternating legs) 30 hang clean 70/40
(Leggi tutto...)WOD 25-05 HEADS OR TAILS?
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 24-05 test gare Hardwork-CFCantù
BALLISTIC TEST 12′ AMRAP Uomini (limit 120 reps): 6 power snatch 50/40kg 9 box jump 60cm 12 toe to bar Donne (limit 100 reps): 6 power snatch 30/20kg 9 box jump 50cm 12 toe to bar/ knee to elbow GYMNASTIC TEST Uomini (cap time 5’30”): 10 HSPU/ground to vertical 20 pull ups 30… Read more »
(Leggi tutto...)WOD 23-05
STRENGTH – WORK UP TO 5RM OF: Front Squat 5 MINUTES REST 3 ROUNDS OF: Plank – 2′ On / 1′ Off
(Leggi tutto...)WOD 22-05
5 ROUNDS FOR TIME OF: 5 x Windmill L- arm 24/16kg 5 x Windmill R-arm 24/16kg 10 x Snatch L-arm 24/16kg 10 x Snatch R-arm 24/16kg 15 x Over Head Squat L-arm 24/16kg 15 x Over Head Squat R-arm 24/16kg 20 x 1Kettlebell Push Up 24/16kg
(Leggi tutto...)WOD 21-05
AS MANY REPS AS POSSIBLE IN 18 MINUTES OF: 1 x Snatch 60/40kg 1 x Round of Mary (5xHSPU,10x One Legged Squat,15xPullUp) 2 x Snatch 60/40kg 1 x Round of Mary 3 x Snatch 60/40kg 1 x Round of Mary 4 x Snatch 60/40kg 1 x Round of Mary 5 x Snatch 60/40 kg 1… Read more »
(Leggi tutto...)WOD 18-05
6 MINUTES AMRAP OF: 3 x Handstand Push Up 6 x Hang Squat Clean 60/40 kg 9 x Swing 24/16 kg 1 MINUTE REST 6 MINUTES AMRAP OF: 3 x Thruster 60/40 kg 6 x Goblet Squat 24/16 kg 9 x Toe to Bar 1 MINUTE REST 6 MINUTES AMRAP OF: 3 x Power Clean… Read more »
(Leggi tutto...)WOD 17-05 “Sollevo ergo sum”
STRENGTH – WORK UP TO 3RM OF: Bench Press 5 minutes REST AS MANY REPS AS POSSIBLE IN 5 MINUTES OF: “The Bear” 60/40 kg
(Leggi tutto...)WOD 16-05 “Strengthens Your Mind”
7 x Shuttle Run 14 x L-Rope Climb 21 x Knee To Elbow 28 x Over Head Squat 40/30 kg 35 x Broad Jump 42 x Plyo Push Up 49 x Rings Row 56 x Kettlebell Snatch 16/12 kg 63 x Weithed Step Up 16/12 kg – Box 60/50 cm 70 x Sit up
(Leggi tutto...)WOD 15-05
100 Double Under 3 ROUNDS FOR TIME OF: 10 x Snatch 50/30 kg 15 x Thruster 50/30 kg 20 x Push Up Hands Off 30 x Back Squat 50/30 kg 100 x Double Under
(Leggi tutto...)WOD 14-05 “Povera Italia”
3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Sumo Deadlift High Pull 30/20 kg 1′ Box Jump 60/50 cm 1′ Rings Dip 1′ Wall Ball 10/6 kg 1′ Squat Clean 30/20 kg 1′ Burpee Pull Up 1′ REST
(Leggi tutto...)