WOD :: 20.05.2025

4 RND FOR TIME

3 BAR COMPLEX [3 PU+2 CTB+1 BMU]
6 PS @50/35 kg
20/15 cal ROW or SKIERG
12 WB @12/9 kg
time cap 18'

WOD :: 19.05.2025

EMOM 10'

Odd: 9 STRICT RING DIPS
Even: 40" HOLLOW BODY HOLD

FOR TIME

21-15-9
cal ERG
PUSH UP
TTB
PISTOL SQUAT
time cap 13'

WOD :: 18.05.2025

FOR TIME
''FILTHY 150''

TEAM OF 3 - I GO YOU GO X REP
150 BOX JUMP
150 PUSH UP
150 RUSSIAN SWING @ 28/20 kg
150 PUSH UP HR
150 WALL BALL @ 12/9 kg
150 AMERICAN SWING @ 28/20 kg
150 BURPEES
150 DOUBLE UNDERS
time cap 45'

WOD :: 17.05.2025

E2MOM 12'

PUSH JERK (week 1/4)
1st: 8 @30-40% 1RM
2nd: 5 @50% 1RM
3rd: 5 @60% 1RM
4th: 3 @70% 1RM
5th: 2 @80% 1RM
6th: 1 @85% 1RM

FOR TIME
8 RND D.T.

12 DEADLIFT
9 POWER CLEAN
6 PUSH JERK
@50/35 Kg
time cap 12'

WOD :: 16.05.2025

AMRAP 20'

7 RND
8 HANG SQUAT CLEAN @60/45 kg
200/150 mt SKIERG
 10  BAR FACING BURPEES
then
MAX REP PS @60/45 kg

WOD :: 15.05.2025

"NANCY"

5 RND FOR TIME

400 mt RUN
15 OHS @40/30 kg
time cap 23'

WOD :: 14.05.2025

EMOM 10'

Odd: 7-9 NEGATIVE PULL UP T.T. 7-9"
Even: 9 BB AB ROLLOUT (movimento controllato)

AMRAP 3'

10 TTB
30 DU
10 DB HPS @22,5/15 kg
rest 3'
x3

WOD :: 13.05.2025

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
70 SIT UP
60 PULL UP
50 BOX JUMP OVER
40 CTB
30 HSPU
20 BMU
time cap 15'

WOD :: 12.05.2025

E3MOM 18'

Odd: 20/15 cal A.BIKE + 15 KB RUSSIAN SWING @32/24 kg
Even: 2 ROPE CLIMB* + 10 CLUSTER @50/35 kg
*climber guard obbligatoria

WOD :: 11.05.2025

AMRAP 49'

TEAM OF 4 - I GO YOU GO X REP
32 SNATCH @60/45 kg
24OHS @60/45 kg
16 RING MU
8 STONEBAG CLEAN @70/45 kg
36 mt HS WALK*
*PARTNER ASSISTED

WOD :: 10.05.2025

AMRAP 20'

2-4-6-8-10...
HSPU
SHUTTLE RUN
DEADLIFT @100/75 kg
every rnd perform
1 LEGLESS RC*
*climber guard obbligatoria

WOD :: 09.05.2025

FOR TIME

2000/1500 mt BIKE ERG 
1000/750 mt ROW
800/600 mt SKI ERG 
100 DU
800/600 mt SKI ERG 
1000/750 mt ROW 
2000/1500 mt BIKE ERG 
time cap 36'

WOD :: 08.05.2025

EMOM 20'

1st: 6 SHUTTLE RUN
2nd: 15 TTB
3nd: 10 THRUSTER @40/30 kg
4th: 10 BURPEES FACING BAR

WOD :: 07.05.2025

EMOM 10'

Odd: 8 STRICT RING DIPS
Even: 35" HOLLOW BODY HOLD

AMRAP 16'

TEAM OF 2 - I GO YOU GO X REP
300/220 mt SKI ERG 
6 WALL WALK
20 CTB

WOD :: 06.05.2025

E2MOM 12'

SQUAT CLEAN (week 4/4)
1st: 8 @45-55% 1RM
2nd: 5 @65% 1RM
3rd: 5 @75% 1RM
4th: 3 @85% 1RM
5th: 2 @90% 1RM
6th: 1 @100% 1RM (se ti senti pronto per un tentativo massimo, altrimenti puoi restare a 95%)

3 RND FOR TIME

20 DU
10 BURPEES BOX JUMP OVER
10 AMERICAN SWING @28/20 kg
time cap 6'

WOD :: 05.05.2025

FOR TIME

21-18-15
STOH @60/45 kg
FR LUNGES @60/45 kg
DL @60/45 kg
time cap 15'

WOD :: 04.05.2025

4/05 CHIUSO: CROSSFIT LEVEL 2

WOD :: 03.05.2025

3/05 CHIUSO: CROSSFIT LEVEL 2

WOD :: 02.05.2025

EMOM 10'

Odd: 6-8 NEGATIVE PULL UP T.T. 6-8"
Even: 8 BB AB ROLLOUT (movimento controllato)

AMRAP 20'

TEAM OF 2 - I GO YOU GO X RND
10 RND
6 THR @50/35 kg
4 SDHP @50/35 Kg
20 SIT UP
then
max cal A. BIKE

WOD :: 01.05.2025

FOR TIME

TEAM OF 3 - I GO YOU GO X RND
 12 RND
  3 BURPEES BMU
5-10-15-20 (each partner)
 JUMPING OTP
 TOES TO RING
directly into 
12 RND
5 RING DIP
3-6-9-12 (each partner)
HSPU
BURPEES
time cap 50'

WOD :: 30.04.2025

"KELLY"
5 RND FOR TIME

400 mt RUN
30 BJ
30 WB @9/6 kg
time cap 33'

WOD :: 29.04.2025

AMRAP 4' 

8 RING PULL UP
8 DB SNATCH @22,5/15 kg
8 DB OH LUNGES
rest 4'
X3

WOD :: 28.04.2025

E2MOM 12'

SQUAT CLEAN (week 3/4)
1st: 8 @40-50% 1RM
2nd: 5 @60% 1RM
3rd: 5 @70% 1RM
4th: 3 @80% 1RM
5th: 2 @90% 1RM
6th: 1 @95% 1RM

EMOM 8'

Odd: 1 BB COMPLEX [4 HPC + 3 FS + 2 PJ] @60/45 kg
Even: 10/8 cal ERG + 2 ROPE CLIMB
* climber guard obbligatoria

WOD :: 27.04.2025

AMRAP 50' 

TEAM OF 4 - I GO YOU GO X RND
A+B WORK, C+D REST

10 PARTNER WB @12/9 kg 
10 PARTNER DL @160/120 kg
10/8 cal ERG (together)
10 SYNCRO TTB
every 5' including 00 
10 PUSH UP HR all together

WOD :: 26.04.2025

EMOM 10'

Odd: 7 STRICT RING DIPS
Even: 30" HOLLOW BODY HOLD

FOR TIME

9 BURPEE LATERAL OVER THE STONE BAG
9 STONE BAG SHOULDERING
8+8 mt STONE BAG BEAR HUG CARRY
6 BURPEE LATERAL OVER THE STONE BAG
6 STONE BAG SHOULDERING
8+8 mt STONE BAG BEAR HUG CARRY
3 BURPEE LATERAL OVER THE STONE BAG
3 STONE BAG SHOULDERING
8+8 mt STONE BAG BEAR HUG CARRY
@70/45 kg
time cap 6'

WOD :: 25.04.2025

3 RND FOR TIME

TEAM OF 3 - I GO YOU GO X REP
0'-12'
20mt TYRE FLIP (Together allowed) - 30 BOX JUMP
13'-24'
6 RC
1500/1200 mt BIKE ERG
25'-36'
12 BMU
12 WALL WALK
37'-48'
20 mt SLED PUSH @100/75 kg 
600/450 mt SKI ERG
time cap 48'

WOD :: 24.04.2025

"TRIPLE THREE"
FOR TIME

3000 mt ROW
300 DU
3 mile RUN
time cap 40'

WOD :: 23.04.2025

E2MOM 12'

SQUAT CLEAN (week 2/4)
1st: 8 @35-45% 1RM
2nd: 5 @55% 1RM
3rd: 5 @65% 1RM
4th: 3 @75% 1RM
5th: 2 @85% 1RM
6th: 1 @90% 1RM

FOR TIME

8+8mt 2KB SUITCASE WALKING LUNGE @24/16 kg
15 PC @60/45 kg
8+8mt 2KB FR WALKING LUNGE @24/16 kg
10 SC @70/50 kg
8+8mt KB OH WALKING LUNGE @24/16 kg
5 FS @80/55 kg
time cap 10'

WOD :: 22.04.2025

EMOM DEATH BY

Odd: 8 2DB PUSH PRESS @22,5/15 kg
Even: 2 SHUTTLE RUN + 2-4-6-8-10-12-14-... CTB
time cap 20'

WOD :: 21.04.2025

AMRAP 48'

TEAM OF 4 - I GO YOU GO X REP
Buy in: 1000 mt RUN together
then
80 2DB BENCH PRESS @22,5/15 kg
80 2DB MAN MAKER @22,5/15 kg
80/60 cal ERG
80 AXLE GTOH @49/34 kg
80 AXLE OHS @49/34 kg
80/60 cal ERG

WOD :: 20.04.2025

20/04 CHIUSO : PASQUA

WOD :: 19.04.2025

AMRAP 22' 

TEAM OF 2 - I GO YOU GO X REP
 6 LEGLESS ROPE CLIMB or 12 RC
24 BURPEES BOX JUMP OVER
48 SIT UP
every 3', including 00:00, perform:
18 SYNCHRO AIR SQUAT

WOD :: 18.04.2025

 E2MOM 12'

SQUAT CLEAN (week 1/4)
1st: 8 @30-40% 1RM
2nd: 5 @50% 1RM
3rd: 5 @60% 1RM
4th: 3 @70% 1RM
5th: 2 @80% 1RM
6th: 1 @85% 1RM

FOR TIME

2-4-6 SHUTTLE RUN
4-8-12 BURPEES FACING BAR
6-12-18 HPC @40/30 kg
time cap 7'

WOD :: 17.04.2025

EMOM 10'

Odd: 5-7 NEGATIVE PULL UP T.T. 5-7"
Even: 7 BB AB ROLLOUT (movimento controllato)

AMRAP 11'

6 RND
3 WALL WALK 
7 PULL UP
then
max rep 2DB BOX STEP OVER @22,5/15 kg

WOD :: 16.04.2025

AMRAP 4' 

200/150 mt ROW
10 HSPU
10 TTB
10 FRONT SQUAT @50/35 kg
rest 4'
X4

WOD :: 15.04.2025

6 RND FOR TIME

400 mt RUN
50 DU
rest 2'
time cap 39'