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 12-11

WOD 12-11

3Rds for time [time cap 20′]10m squat walk back to back10 synchro burpees10m squat walk b2b10 box jump each alternating 20couple DL 100/70

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WOD 11-11

WOD 11-11

PART 1:In 5 sets, find the max load for this complex:1 DL snatch grip1 hang power snatch1 hang squat snatch PART 2: 5 RDs for time [time cap 18′]5 OH squat 60/4010 push up on the bar200m run

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WOD 10-11

WOD 10-11

“Devilish”AMRAP 20:10 Dumbbell Box Step-ups15 Single Arm Devil’s Press20 Dumbbell Box Step-ups15 Single Arm Devil’s Press30 Dumbbell Box Step-ups15 Single Arm Devil’s Press40 Dumbbell Box Step-ups15 Single Arm Devil’s Press50 Dumbbell Box Step-ups15 Single Arm Devil’s Press…Add 10 Dumbbell Box Step-ups Each Round Dumbbell: [22.5/15] *Score = Rounds + Reps AFTER CLASS:2 Rds1′ L sit… Read more »

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WOD 09-11

WOD 09-11

Build to a Heavy Set of 3 *Score = Heaviest Load PART 2: “The Sims”10 Rounds For Time [20 Minute Cap]:5 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row10 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row15 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row….50 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row *Score = Time it takes to… Read more »

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WOD 08-11

WOD 08-11

15′ to find 1 Rm weighted ring dip 25’AMRAP1 barM.U. 10 clapping push up10 pistols20 box jumps

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WOD 07-11

WOD 07-11

PART 1: Strict PressBuild to Heavy 8 *Score = Heaviest Load PART 2: “Floored”AMRAP 4:27/21 Calorie Bike Erg27 Burpees27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4:21/15 Calorie Bike Erg21 Burpees21 Toes to Bar Rest 4 Minutes AMRAP 4:15/9 Calorie Bike Erg15 Burpees15 Pull-ups Score = Total Reps -Same Cal Row-21/15-15/12-12/9 Cal Ski-400m-300m-200m Run

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WOD 05-11

WOD 05-11

“Nickelback”[TEAMS OF 3]AMRAP 30:20 Double Unders4 Deadlifts3 Hang Power Cleans2 Push Jerks1 Rope Climb Barbell: [70/45] Switch After Athlete Clears Barbell *Score = Total Rounds + Reps

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WOD 03/11

WOD 03/11

2′ 20/15cal bike erg–m.e. pull up2′ 200/150m ski erg–m.e. SDLHP KB 24/162′ 250/200m row–m.e. push up2′ 15/12cal assault ike–m.e. sit up2′ 200m run–m.e. russian swing KB 24/162′ 60 DU–m.e. T2Bx2Rest 1′ between Rds

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02-11

02-11

PART 1: Back SquatBuild to a Heavy Set of 15 *Score = Heaviest Load PART 2: “Burnin’ Up”For Time [20 Minute Cap]:100′ Farmers Carry1 Front Squat1 Push Press100′ Farmers Carry2 Front Squats2 Push Press…100′ Farmers Carry10 Front Squats10 Push Press Dumbbells: [22.5/15]Barbell: [40/30]

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