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.

01-11

01-11

In a window of 25 minute:50 American Swing 24/16500m run40 Box jump400m run30 T2B300m run20 Cluster 60/40200m run10 Bar M.U.100m run–m.e. burpees **score will be the number of burpees

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WOD 31-10

WOD 31-10

PART 1: DeadliftBuild to a Heavy Set of 5 *Score = Heaviest Load PART 2: “Ingrid”10 Rounds For Time [10 Minute Cap]:3 Snatches (135/95) [61/43]3 Burpees Over the Bar *Score = Time it takes to complete the workout

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WOD 30-10

WOD 30-10

4 Rounds for Time – kb 24/1619 Kettlebell Ground-to-Overheads19 Kettlebell Front Squats19 Kettlebell Push-Ups (each hand)400 meter Kettlebell RunWith a running clock perform 4 rounds of the prescribed work in the order written as fast as possible (“For Time”). Your Kettlebell is your “Ranger Buddy.” You cannot lose physical contact with it at any time.… Read more »

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WOD 29-10

WOD 29-10

“It’s The Little Things”[TEAMS OF 3]AMRAP 30:100 Air Squats synchro100 Push-ups, rotate as needed100 Sit-ups synchro100 Pull-ups, rotate as needed Every 4 Minutes: [Starting at 0:00]:400m Run together *Score = Total Rounds + Reps

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WOD 28-10

WOD 28-10

“Oooh Yeah!” [COMPETE/TRAIN]On the 2:00 x 10 Sets:50 D.U.AMRAP “Macho Man” [50/35] “Macho Man”:3 Power Cleans3 Front Squats3 Push Jerks *Score = Total Rounds of “Macho Man”

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WOD 27-10

WOD 27-10

“Sea Shanty”5 Rounds For Time [35 Minute Cap]:500/400 Meter Row15 Box Jumps3 Rope Climbs Rest 2 Minutes Between Rounds *Score = Total time, including rest

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WOD 26-10

WOD 26-10

PART 1: Back SquatBuild to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Compounding Interest”For Time [15 Minute Cap]:5 Rounds of:30 Double Unders10 Overhead Squats [40/30] Directly Into.. 1 Round of:30 Overhead Squats [40/30]100 Double Unders Score = Time it takes to complete the workout

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WOD 25-10

WOD 25-10

part 1:5 Sets for load:3 Squat Cleans1 Jerk part 2:“Jerry Can” team of 2For Time [20 Minute Cap]:800m Run – rotate as needed100m Farmers Carry – together1000m Meter Row – rotate as needed200m Farmers Carry- together800m Run – rotate as needed100m Farmers Carry- together Dumbbells: [22.5/15] *Score = Time it takes to complete the workout

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WOD 24-10

WOD 24-10

“I LOVE THIS BAR” Practice snatch as warmup EMOM 10′:7 Toes to Bar and m.e. Power Snatches[50/35] Rest 5′ EMOM 10′:7 Push Press [50/35] and m.e. Bar-Facing Burpees *Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps

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WOD 22-10

WOD 22-10

Team of 2: In a window of 25′:20 synchro DB snatch 22,5/156RDs: Partner A 10 Burpees, partner B HS hold. Switch every Rd20 synchro DB snatch 22,5/1520 Synchro HP clean 50/356RDs: Partner A 10 Box jump, partner B wall sit hold. Switch every Rd20 Synchro HP clean 50/35–in the remaning time max effort together plank… Read more »

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