Archivio WOD

10′ per trovare 2 RM overhead squat 

“2010 Northwest Regional Event 1”

Three rounds for time of:
135 pound Overhead squat, 10 reps

50 Double-unders

2 k row 
2′ rest

Three rounds for time of:Row 500 meters

21 Burpees

Run 400 meters

Split jerk 2-2-2-2-2-2-Rep 

Hero “DT”
Five rounds for time of: 12x Deadlift (155# 70-45kg), 9x Hang power clean (155#70-45kg), 6x Push jerk (155#70-45kg)

Two rounds for time of:

50 Pull-ups (any style)

75 Sit-ups

50 Rep Goblet squat (32-24 kg) squat

75 Double-unders

1Rm BENCH PRESS

Row -sky erg 500 meters

Body weight (female 2/3 BW) Bench press, 30 reps 

Row-sky erg 1000 meters

Body weight Bench press, 20 reps

Row-sky erg-2000 meters 

Body weight Bench press, 10 reps

3-3-3 squat snatch touch And go

Five rounds for time of:
60/40kg Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters) (touch The floor)

60-40  Squat snatch, 8 reps

10′ per trovare 2 RM Push press

2′ rest

4′ Row

Rest 1′

Dumbbell “Tabata” Thrusters

Rest 1′ 

4′ Row

Rest 1′

Russian swing “Tabata”

Emom du UB (10′) (start from 20 UB /plus 5 every minute)

21-18-15-12-9-6-3 reps for time of:

40-25 Sumo deadlift high pull

Burpees, over The bar (facing to The bar)

10′ 3 RM back squat 

25′ amrap

15 Wall ball #20-14 

15 pike push up 

20 second L-sit hold

20 slam ball #40-25

25 mbc

25 mt sprint+25 (running front and back)

Weighted dip 3-2-2-2-1-1-1-1-1 reps with DM
“Tom”

Complete as many rounds in 25 minutes as you can of:

7 Muscle-ups

155 pound Thruster, 11 reps

14 Toes-to-bar

TOM:

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

For time:50 mt Walking lunge

50 Push-ups

50 Double-unders

25 Knees to elbows

5 Rope climb, 3mt

50 Box jump, 24 -20 inch box

25 Overhead squats, 40-25kg

25 L-pull-ups

50 Hollow rocks

10′ per trovare 3RM strict press

4 rounds for time of:

20-14 lb Ghd-wall sit up, 25 reps

25 Back extensions

Run 800 meter

30 hspu for time (5′)

Deadlift 5-5-5-5-5 reps touch And go

Three rounds for time of:

60-35 Squat clean, 10 reps

20 Box jump, 24″-20″

30 DU 

N’max UB Burpees (4′)

TABATA (1): 

Slam ball (lb…)

1′ PLANK

TABATA (2)

AFFONDI PLATE IN OV.HEAD 10-20kg

1′ PLANK

TABATA (3)

Pistol 

1′ PLANK

TABATA (4)

Burpees on a PLATE 

1′ PLANK

N’ MAX UB DU  (4′)

N MAX UB MU (2′)/C2B (2′)

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups 

4 Handstand Push-ups

8  32-24 kg Kettlebell swings

MAX N UNBROKEN PUSH UPS (5′)

Five rounds for time of:
Row 1000 meters

70-40kg  Bench press, 15 reps.

10′ 1RM thruster 

For time:Row 500 meters

50 Wall ball shots, 20-14 pound ball

Row 400 meters

40 Wall ball shots, 20-14 pound ball

Row 300 meters

30 Wall ball shots, 20-14 pound ball

Row 200 meters

20 Wall ball shots, 20-14 pound ball

Row 100 meters

10 Wall ball shots, 20-14pound ball

3-3-3-3-3-3 FRONT SQUAT
Three rounds for time of:

100 meter Walking lunge

Handstand walk 10 mt /hspu strict 10

50 Kettlebell swings, 24-16 kg

“The Seven”
Seven rounds for time of:

7 Handstand push-ups

50/35 kg Thruster, 7 reps

7 TTB

100/65 Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 32/24

7 Pull-ups (any style)

Six rounds for time of:

30 Squats

60-35kg Hang Power clean, 19 reps

7 Strict Pull-ups

1 rope climbe

Run 400 meters

1RM CJ (10′)

Ten rounds for load and time of:

1 Clean and Jerk 80%del massimale

5 Pull-ups

10 Push-ups

15 Squats

“Kelly”
Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box~20

30 Wall ball shots, 20#~14#

 3 RM sumo DL (10′)

Five rounds for time of:
50/35 kg  Sumo deadlift high-pull, 21 reps

21 Ring dips

5′ burpees

1′ rest

1k row 

1′ rest

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pike push up, the second 8 are push-ups, the third 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

26’emom

Minuti dispari: 10 wall ball -6 hspu – 3 DL (70/35 kg)

Minuti pari: 10 du-10 sit up-3 Hang power clean (70-35kg)

10′ per trovare 3 RM di power snatch 

Complete as many rounds as possible in 20 minutes of:5 Handstand push-ups

7 Chest to bar pull-ups

30/20kg Dumbbell power snatch, 10 reps, alternating

“Gallant”

For time:

Run 1 mile with a 20 pound medicine ball

60 Burpee pull-ups

Run 800 meters with a 20 pound medicine ball

30 Burpee pull-ups

Run 400 meters with a 20 pound medicine ball

15 Burpee pull-ups

100 Hollowrock 

21-18-15-12-9-6-3 rep rounds of:

Handstand push-ups

L-pull-ups

15′ per trovare massimale Push press 3RM (legate)
Complete as many rounds as possible in 12 minutes of:10 Burpees

25 Double-unders

DEATH BY PULL UPS

With a continuously running clock do one pull-ups the first minute, two pull-ups the second minute, three pull-ups the third minute__ continuing as long as you are able.

Use as many sets each minute as needed. 

“Fran”

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

1RM squat clean (15′ per trovare il massimale)
“Elizabeth”

21-15-9 reps of:
Clean 60-40

Ring dips

For time:

100 Squats

4 ascents (3mt)

75 Squats

3 ascents

50 Squats

2 ascents

25 Squat

1 ascents

“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Wod

50-40-30-20-10

M.B.C 

Sit up 

2′ rest

8 rounds of:

Run 400 meters

Rest 60 seconds

For time:50 Wall ball shots, 20#14#

25 Toes-to-bar

40 Wall ball shots, 20#14#

20 Toes-to-bar

30 Wall ball shots, 20#14#

15 Toes-to-bar

20 Wall ball shots, 20#14#

10 Toes-to-bar

10 Wall ball shots, 20#14#

5 Toes-to-bar

Overhead squat 5-3-3-3-1-1-1-1-1 reps

WOD 

21-15-9 overhead squat 70% /deficit Push Up 

“Tumilson”
8 rounds for time of:

Run 200 meters

11 Dumbbell burpee deadlifts, 60 pound dumbbells

For time:70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

“Nasty Girls”
3 rounds for time of:

50 Squats

7 Muscle-ups

60/35kg  Hang power cleans, 10 reps

“Isabel” 

“Grace” 

TOTAL CROSSFIT
Warm up each movement immediately prior to your attempt. Score = 1 rep max Back Squat Load + 1 rep max Press Load + 1 rep max Deadlift

“Filthy fifty”

For time: 

50x box jump (jump or step Up)

50x Jumping pull-ups, 

50x kettlebell swing (1 pood), 

50x Walking Lunge steps, 

50x Knees to elbows, 

50x Push press (45 pounds), 

50x Back extensions, 

50x Wall ball shots (20 pound ball), 

50x burpee, 

50x Double unders.

Four  rounds, for time of:
RUN 200meters RUN with MB(20#14# ball)

30 DU

30 ground to ov.head (plate) 20/10 kg

30x Wall ball shots (20#14# ball)
30 ground to ov.head (plate)

30 DU

30 kcal ROW/Sky ERG

“MURPH”

WOD

Five rounds for time of:

15 Knees to elbows

15 Hip extensions

Handstand walk 10 meters

15 Box jumps, 24″ -20″ box

WOD

Bench Press 5-5-5-5-5 reps

WOD

“Nick”
12 rounds for time of:

45 pound Dumbbell hang squat clean, 10 reps

6 Handstand push-ups on dumbbells

WOD
Snatch 2-2-2-2-2-2 reps

21-15-9 reps for time of:

100/ 70 kg Deadlift

60/35 kg Thruster

  
We thought about them yesterday, today and tomorrow!

10 rounds, each for time of:

15 Push-ups

Sprint 60 mt

Rest 60 seconds

WOD

“Amanda”
Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

60/40 kg squat snatch

For time:

Run 1300 meters

150 Double-unders

50 Burpees

Run 800 meters

100 Double-unders

35 Burpees

Run 400 meters

50 Double-unders

20 Burpees

For time:

4 mt Rope climb, 5 ascents

70/35kg Clean and jerk, 5 reps

 Rope climb, 4 ascents

80/45 kg Clean  and jerk, 4 reps

 Rope climb, 3 ascents

90/55 kg Clean  and jerk, 3 reps

 Rope climb, 2 ascents

100/65 kgClean and jerk, 2 reps

 Rope climb, 1 ascent

110/75 kg Clean and jerk, 1 rep

WOD “VERONA”

15 Ground to overheah 40/30 kg15 lungees con plate 15/10 kg

15 deadlift con kb 32/20

15 push up  

Se ci si ferma nelle 15 Rep X ciascun esercizio si fanno 20 burpees 

Il tutto X 5 round

Scalare se necessario

“Cindy”Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats
OR
“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

YOU DECIDE!👊

“Hope”
Three rounds of:

Burpees

35/25kg Power snatch

Box jump, 24″ 20″ box

35/25 kg Thruster

Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Scale as needed

Front squat 3-3-3-3-3 reps

“Michael”
Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Scale as needed

21-15-9 reps for time of:Hang squat clean, 60/35kg

Handstand push-ups

Scale as needed

WOD

 5 rounds for time of:
400 meter run

Dm thrusters 20/15kg, 15 reps

WOD

7 rounds for time of:

Run 200mt

20 GHD sit-ups/sit Up

WOD
21-15-9 reps for time of:

45kg/25kg Front squat

Burpees

Pull-up

WOD
Five rounds for time of:

40/19kg  Push press, 25 reps

50 Double-unders

WOD 

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

5 Ring dips

15 air Squats 

WOD
Three rounds for time of:

50 Double-unders

40 Sit-ups

30 Medicine ball cleans, 20 pound ball

20 Pull-ups

10 Handstand push-ups

WOD

Five rounds for time of:

70kg/40kg Power clean, 10 reps

15 Wall ball shots, 20/14 lb 

WOD

“Brian”
Three rounds for time of:

5mt rompe cl., 5 ascents

185 pound Back squat, 25 reps
Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs). 

Post time to comments.

WOD

Overhead Squat 1-1-1-1-1-1-1 reps

WOD

“Jag 28”
For time:

Run 800 meters

28 Kettlebell swings, 2 pood

28 Strict Pull-ups

28 Kettlebell clean and jerk, 2 pood each

28 Strict Pull-ups

Run 800 meters
Jeff Leonard 18:58. 

WOD

2012 CrossFit Games Regional: Individual Event 6
For time:

Three rounds of:

345 pound Deadlift, 7 reps

7 Muscle-ups

then,

Three rounds of:

21 Wall ball shots, 20lb ball

21 Toes-to-bar

then,

100 foot Farmer carry, 100lb dumbbells

28 Burpee box jumps, 24″ box

100 foot Farmer carry, 100lb dumbbells

3 Muscle-ups
Ben Smith 13:24. 

WOD

2012 CrossFit Games Regional: Individual Event 5
Complete the following every minute for as long as possible:

20 Double-unders

1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
Aja Barto 295.00, Azadeh Boroumand 170.00. 

Post loads completed to comments.

WOD

2012 CrossFit Games Regional: Individual Event 4
For time:

135 pound Back squat, 50 reps

40 Pull-ups

135 pound Shoulder-to-overhead, 30 reps

85 pound Front squat, 50 reps

40 Pull-ups

85 pound Shoulder-to-overhead, 30 reps

65 pound Overhead squat, 50 reps

40 Pull-ups

65 pound Shoulder-to-overhead, 30 reps
Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).

WOD
100 pound Dumbbell snatch, 10 reps

200 mt Sprint

WOD
Deadlift 5-5-5-5-5 reps

WOD

“Annie”

3′ pausa

For time 

100 burpees 

WOD

Shoulder Press 5-5-5-5-5 reps

WOD

“Manion”
Seven rounds for time of:

Run 400 meters

70kg/50kg , 29 reps Back squat 

WOD

2012 CrossFit Games Regional: Individual Event 2
For time:

Row 2000 meters

50 One-legged squats, alternating

225 pound Hang clean, 30 reps

WOD

“Diane”
21-15-9 reps of:

225 pound Deadlift

Handstand push-up

light My Fire 

WOD

“Murph”

For time:

1 miles run

100 pull up 

200 push up 

300 squat 

1 miles run 

WOD

Bench press 3-3-3-3-3 reps.

WOD

Eight rounds for max reps of:

“TABATA”

Muscle-ups, 20 seconds

Rest 10 seconds

64 kg\ 35 kg Clean and jerk, 20 seconds

Rest 10 seconds

WOD

BARBELL CLASS

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

WOD

Complete as many rounds as possible in 12 minutes of:

AMRAP

6mt Rope climb, 1 ascent

15 Push-ups
(Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up)

enjoy!

WOD

For time:

50 DU 

10 rounds of the couplet:

Handstand push-up, 10 reps

One legged squat, 10 reps

50 DU

WOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-Up 

DM thrusters 25/15

GHD sit-up

WOD

For time:

Run 800 meters

10 rounds of the couplet:

Pull-up, 10 reps

Ring dip, 10 reps

Run 800 meters

WOD

“Gymnastics”

Five rounds for time of:

Handstand walk 10 mt

50 Squats

WOD

1,5 k RUN

20 clean 50/30 kg 

20 box jump 

20 Wall ball 

16 metri lunges con plate 20/10 kg

20 Wall ball 

20 box jump 

20 clean 50/30 kg 

1,5 k RUN

ci prepariamo a vedere i Games!  

WOD

Four rounds of

5 bar mu 

10 overhead squat 50/30kg

20 hspu 

WOD

“Pheezy”
Three rounds for time of:

165 pound Front squat, 5 reps 

18 Pull-ups

225 pound Deadlift, 5 reps

18 Toes-to-bar

165 pound Push jerk, 5 reps

18 Hand-release push-ups

WOD

70/45 kg Squat Clean and Jerk, 30 reps

WOD

“OUTSIDE”

Five rounds for time of:

“Fat bar” Overhead walking lunges, 16 mt

21 Burpees

WOD “Back To the basic” by Hannah Caldas!

emom 20 min: 

ODD: wall Ball 20/14

EVEN: Ghd /sit up

THE CORE!

HANNAH CALDAS

“2 B or not 2 B”… What U think about it?🙊🙉🙈

WOD

21-18-15-12-9-6-3

Snatch DM alternat. 25/20

T2B 

1′ china plank

WOD

“Barbara”

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

WOD

SORPRESA

WOD

“Del”

For Time:

25 Burpees

Run 400 meters with a 20 pound medicine ball

25 Weighted pull-ups with a 20 pound dumbbell

Run 400 meters with a 20 pound medicine ball

25 Handstand push-ups

Run 400 meters with a 20 pound medicine ball

25 Chest-to-bar pull-ups

Run 400 meters with a 20 pound medicine ball

25 Burpees

WOD

21-15-9 reps for time of:

Back squat 100kg

Kettlebell swing 32kg

BUON RELAX…

Organizzatevi i pasti ed i vari spuntini per la settimana. 👊 

A domani!

WOD

Split jerk 1-1-1-1-1-1-1 reps

WOD

WOD “Hall”
5 rounds for time of:

225-lb. cleans, 3 reps 

200-meter sprint

20 kettlebell snatches, 1.5 pood, 10 each arm

Rest 2 minutes
Post time to comments.

WOD

For time: 

50 one-legged squats, alternating

25 dips

40 one-legged squats, alternating

20 dips

30 one-legged squats, alternating

15 dips

20 one-legged squats, alternating

10 dips

10 one-legged squats, alternating

5 dips

WOD

Complete as many rounds as possible in 10 minutes of:

10 burpees

20 wall-ball shots, 20-lb/14-lb

WOD

For time: 

50 box jumps, 24-inch box

25 handstand push-ups

40 box jumps, 24-inch box

20 handstand push-ups

30 box jumps, 24-inch box

15 handstand push-ups

20 box jumps, 24-inch box

10 handstand push-ups

10 box jumps, 24-inch box

5 handstand push-ups

…. Sky And Sand…. BERLIN CALLIN

                VS

…. Believe…. LOLA CORRE 

WOD

Olympic weightlifting total:

Snatch 1-1-1 reps

Clean and jerk 1-1-1 reps

WOD

For time:

100 squats

100 sit-ups

100 push-ups

100 pull-ups

100 push-ups

100 sit-ups

100 squats

WOD 

Overhead squat 10-5-3-1-1-1-3-5-10 reps

WOD

15-12-9 reps for time of:

60kg/40kg thrusters

45-lb. weighted pull-ups

WOD

Complete as many rounds as possible in 17 minutes of:

10 body-weight bench presses

20 toes-to-bars

30 hip extensions

enjoy your REST DAY! 

Active rest day… Walking/running/swimming…. Take it easy!👊

ascoltate tutti Nina Simone! Ci vediamo al box👊

“Hero” Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups

4 handstand push-ups

8 2-pood kettlebell swings

WOD

Deadlift 10-5-3-1-1-1-3-5-10 reps

WOD

 “Hero” Capoot

For time:
100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters

WOD

1 minute of pull-ups

1 minute of rowing

1 minute of pull-ups

2 minutes of rowing

1 minute of pull-ups

3 minutes of rowing

1 minute of pull-ups

WOD

Complete as many reps as possible in 8 minutes of:

50kg. shoulder presses

Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:

80kg. hang power cleans

Each time you break, perform 30 air squats

Tabata 

1′ pausa

Tabata

2′ pausa

…… 😑

WOD

Back squat 10-5-3-1-1-1-3-5-10 reps

WOD

For time:

1-mile run

135-lb. overhead squats, 50 reps

100 GHD sit-ups

150 double-unders

135-lb. sumo deadlift high pulls, 50 reps

100 box jump overs, 24 inches

WOD

“Tommy V”

For time:

115-lb. thrusters, 21 reps

15-ft. rope climbs, 12 ascents 

115-lb. thrusters, 15 reps

15-ft. rope climbs, 9 ascents

115-lb. thrusters, 9 reps

15-ft. rope climbs, 6 ascents
Post time to comments.

WOD

“Randy”

For time:

75-lb. power snatches, 75 reps

WOD

5 rounds for time of:

15 kettlebell swings, 2 pood

15 deficit push-ups, hands on 10kg. plates

Run 500 meters

VENITE TUTTI!!! 

Warm UpGroup Dynamics & Mobility

WOD

5 rounds for time of:

Row 25 calories

16 strict ring dip 

9 strict handstand push-up

Warm UpGroup Dynamics & Mobility

WOD

“2015 Masters Qualifier Event 2”

1-rep-max snatch

Then,

“2015 Masters Qualifier Event 1”

Complete as many reps as possible in 5 minutes of:

5 muscle-ups

155-lb. cleans, 10 reps
Post snatch load and total reps to comments.

Warm UpGroup Dynamics & Mobility

WOD

2 rounds for time of:

1,000-meter row

30 kg. thrusters, 50 reps

30 chest-to-bar pull-ups

Warm UpGroup Dynamics & Mobility

WOD

21-15-9 reps for time of:

100 kg. deadlifts

24-inch box jumps

Handstand push-ups

Warm UpGroup Dynamics & Mobility

WOD

5 rounds for time of:

34 kg. squat snatches, 10 reps

30-second chin-over-bar hold

34 kg. squat snatches, 10 reps

60-second plank hold

MURPH

Warm Up and group mobility 

WOD

“2013 Regional Event 7”

4 rounds for time of:
15-ft. rope climbs, 2 ascents

100-ft. sprint

225-lb. squat cleans, 4 reps

100-ft. sprint

Warm UpGroup Dynamics & Mobility
WOD:

Thruster 3-3-3-3-3-3-3 reps

Warm UpGroup Dynamics & Mobility

WOD:

5 rounds for time of:
44kg. squat cleans, 10 reps

30-second L-sit hold

44kg. squat cleans, 10 reps

60-second hang from pull-up bar

Warm UpGroup Dynamics & Mobility
WOD:

“2011 Regional Event 1”
For time:
Run 1,000 meters

30 handstand push-ups

Row 1,000 meters

Warm UpGroup Dynamics & Mobility
WOD:

10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of 20 kg. dumbbell thrusters

Rest 30 seconds
Post total reps 

Warm Up

Group Dynamics & Mobility

SATURDAY TEAM WOD of 2
Rules:

Only after finishing the previous exercise, each team -all together- can advance to the next exercise

Each member of the team must complete ALL THE REPS OF EACH EXERCISE before the other member could start.

Every team must complete all the exercises required 

Each member of the team must complete:
3 ROUNDS OF

20 Burpees over the Plate 
14 Ball Clean @ 20/14 lbs
20 DB snatch 15/25kg
14 Toes-to-bar/knee-to-elbows
20 Box Jumps Over
14 Push Up-Hands-Off
-Cash Out-
500mt Row

WOD:

AMRAP 15′

Complete as many rounds as possible in 15 minutes of:

60 /35 kg. push presses, 7 reps

60/35kg. overhead squats, 10 reps

15 GHD sit-ups

WOD

10 rounds of:

Deadlift for 15 seconds

Rest 45 seconds

Go heavy!

Wod

3 rounds for time of: 

10 strict handstand push-ups

15 strict ring dips

20 strict push-ups

45 strict pull-ups

WOD

5 rounds for time of:

20 wall-ball shots, 20-14 lb
Sumo  deadlift high pulls, 20 reps 75 lb-45 lb
box jumps, 20 reps
Push presses, 20 reps 75 lb-45lb 
Row 20 calories

Rest 1 minute

Scaled: 3 round

Warm Up

Group Dynamics & Mobility

Weight lifting 

Snatch technique 

Hang power snatch

5-4-3-2-1

Wod

For time:
20 burpees
hang squat snatches, 20 reps 30kg /50kg
20 bar muscle-ups
hang squat snatches, 20 reps 30kg /50kg
20 burpees

WOD:

All team (2 Athletes)must complete:

CASH IN: 800mt run

100 DB Snatch 

20 Kcal Row

200 Sit Ups

20 Kcal Row

300 Air Squats

CASH OUT: 800mt Run

Warm Up:

20 mt run 

20 mt lateral run

10 wall squat

X 5

Skills

Double unders 

Medicine ball clean

WOD:

For Time

80 du                      

40 sit up 

20 med ball clean 

40 du

20 sit up 

10 med ball clean 

20 du

10 sit up 

5 med ball clean

Time cap 20′

TABATA Superman – hollow  rock

1′ rest 

TABATA Up and Down- Air Squat 

SKILLS: Gymnastic pull up str/ pull up kipping technique/ butterfly 

WOD: 

BENCHMARK “JACKIE”:

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Warm up: 10 lunges  -10 bear cr.- 15 kcal row x 3

Strenght: 10′ per trovare 3 RM : 1 sq. clean + 1push press + 1push jerk (combo)

WOD: 

12′ amrap 

10 ttb 

10 push up (Deficit)

10 slam ball 25/40 lb 

2 mu (bar/ring)

WARM UP: 30 jumping jacks 30 air Squat 30 montain cl.  X3 

STRENGHT DL :7′ per trovare le 3 rm touch and go WOD: 21.15.9.6.3 HSPU /DL 80~45 kg/BURPEES  Over the bar (facing)

WOD: 11.05.2015 “SAVE THE DATE!”

Domani il Wod lo troverete scritto sulla lavagna 🙂

SORPRESA! Grazie a tutti della giornata di ieri …. 

👊

TUTTI PRONTI AD INIZIARE…

Ogni giorno verrà’ lanciato il WOD del giorno!

Si inizia!  

TUTTI PRONTI AD INIZIARE…

Ogni giorno verrà’ lanciato il WOD del giorno!

Si inizia!   

…