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 21-10

WOD 21-10

“Ladies & Gentlemen” 5 Rounds For Time [25 Minute Cap]:3 Rounds of “Cindy”1 Round of “DT” (155/105)[70/45] *Score = Time it takes to complete the workout

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WOD 20-10

WOD 20-10

Beginner: practice snatches Advanced: 15′ to find 1 RM snatch For time, 5 Rds5 snatch @70% 1RM10 C2B pull up15 burpees over the bar–Time cap 15′

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WOD 19-10

WOD 19-10

25′ AMRAP10 DL 139/9020 T2B30 American Swing 24/16400m Run AFTER CLASS:5 Rds0:30 Side Plank (each side)0:30 Clamshells (each side)

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WOD 18-10

WOD 18-10

PART 1: Back SquatBuild to a Heavy Single *Score = Heaviest Load PART 2: “Roomba”On the Minute x 15:Minute 1: 1 Wallball + Max BurpeesMinute 2: 2 Wallballs + Max BurpeesMinute 3: 3 Wallballs + Max Burpees…Minute 15: 15 Wallballs + Max Burpees Medicine Ball: [9/6] *Score = Total Burpees AFTER CLASS4-5 Supersets For Quality:10… Read more »

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WOD 17-10

WOD 17-10

“Dream On”AMRAP 20:1 Power Clean1 Ring Muscle-up***100 Meter Run2 Power Cleans2 Ring Muscle-ups100 Meter Run3 Power Cleans3 Ring Muscle-ups100 Meter Run…Add 1 Rep Each Round Barbell: [85/60] *Score = Total Rounds + Reps, count each 100m as 1 rep***SCALED: 1 Ring M.U.= 1 Burpee Pull Up

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WOD 15-10

WOD 15-10

30’AMRAP ***team of 2, rotate as needed20 TGU40 pistols kb hold60 KB burpees80 box jumps100 American swings

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WOD 14-10

WOD 14-10

Part 1: For load1 snatch + 1 Hang snatch+ 1 OH squat PART 2:20′ AMRAP1-2-3-4-5-6…Snatch 60/40T2b At the end of every round, do 30D.U.

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WOD 13-10

WOD 13-10

“Farmer’s Market”For Time:400 Meter Run40 Burpees to a Target100 Meter Farmers Carry400 Meter Run30 Strict Pull-ups100 Meter Farmers Carry400 Meter Run20 Burpee Pull-ups400 Meter Run10 Devil presses100 Meter Farmers Carry Dumbbell = [22.5/15]Time cap 25′*Score = Time it takes to complete the workout

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WOD 12-10

WOD 12-10

PART 1: practice HSPU PART 2:AMRAP 20:100 Wallballs80 Dumbbell Snatches 22,5/1560 Box Jumps40 HSPUMax Calorie Row *Score = Total Calories

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WOD 11-10

WOD 11-10

“HANGING ON A MOMENT” 5 Rounds For Time:60 Double Unders9 Hang Power Cleans (75/50)1-2-3-4-5 Rope Climbs Rest 1 Minute After Each RoundTime Cap: 25′Score = Time it takes to complete the workout

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