WOD :: 05.02.2025

AMRAP 21'

TEAM OF 2 - I GO YOU GO X REP
60/45 cal ERG
40 HSPU
20 2DB DEVIL PRESS @22,5/15 kg

WOD :: 04.02.2025

STANDOUT TEST 4: MENTAL STRENGTH (Bergeron test)

EMOM DEATH BY

7 THR @40/30kg + 7 PULL UP + 7 BURPEES

time cap 10'
 

WOD :: 03.02.2025

FOR TIME

40-30-20
TTB
DB HPC @25/17,5 kg
80-60-40
DU
time cap 18'

WOD :: 02.02.2025

CHIUSO PER CORSO DI FORMAZIONE CROSSFIT® LEVEL 1

WOD :: 01.02.2025

CHIUSO PER CORSO DI FORMAZIONE CROSSFIT® LEVEL 1

WOD :: 31.01.2025

OPEN 24.3 RE-DO
5 RND FOR TIME

10 THR @40/30 kg
10 CTB
rest 1'

5 RND FOR TIME

7 THR @60/45 kg
7 BMU
with judge

time cap 15'

WOD :: 30.01.2025

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
18-30-42
TTB
OHS @50/35 kg
cal ERG
time cap 21'

WOD :: 29.01.2025

AMRAP 15'

5 RND
12 DL 
9 HPC 
6 PJ
then 
max rep FS @70/50 kg

WOD :: 28.01.2025

STANDOUT TEST 3: POTENZA

In 10’

find 1 RM C&J

In 10’

find 1 RM SNATCH
rest 2’

AMRAP 30"

max rep BJ

WOD :: 27.01.2025

20 RND FOR TIME

TEAM OF 2 - I GO YOU GO X RND
30 DU
5 2DB BOX STEP OVER @25/17,5 kg
time cap 19'

WOD :: 26.01.2025

AMRAP 43' 

TEAM OF 4 - I GO YOU GO X RND
8 SYNCHRO HSPU
4 SYNCHRO BURPEES OT WALL
2 LLRC (I GO YOU GO)

every 5' perform 
15 SYNCHRO AIR SQUAT

A,B WORK, C,D REST

WOD :: 25.01.2025

AMRAP 16'

30 PC @60/45 kg
30/22 cal ERG
30 CTB
30/22 cal ERG
30 PS @60/45 kg

WOD :: 24.01.2025

OPEN 23.2 RE-DO
AMRAP 15'

5-10-15-... BURPEES PULL UP
10 SHUTTLE RUN
directly into

IN 5'

find 1 RM THR
with judge

WOD :: 23.01.2025

FOR TIME

TEAM OF 2 - I GO YOU GO X RND
21-15-9 (each partner)
OHS @50/35 kg
2 ROPE CLIMB*
time cap 20'

*climber guard obbligatoria

WOD :: 22.01.2025

FOR TIME

50 WB @9/6 kg
40 BJO
30 KB SNATCH @24/16 kg
800/600 mt SKI
30 KG SNATCH @24/16 kg
40 BJO
50 WB @9/6 kg
time cap 21'

WOD :: 21.01.2025

STANDOUT TEST 2: RESISTENZA

FOR TIME

00:00 - 10:00
2k ROW 

10:00 - 20:00
5 RND 
20 DB SNATCH @22,5/15 kg
10 BURPEES OT DB

WOD :: 20.01.2025

AMRAP 17' 

7 RND
8 2DB HPC @22,5/15 kg
4 2DB PUSH JERK @22,5/15 kg
30 DU
then 
max rep HSPU

WOD :: 19.01.2025

TEAM OF 4 - I GO YOU GO X RND

AMRAP 10'

3 BMU 
6 V-UP 
9 AIR SQUAT

AMRAP 10'

3 THRUSTER @50/35 kg 
6 FS @50/35 kg 
9 BURPEES FB 

AMRAP 10'

3 2DB DEVIL PRESS @22,5/15 kg 
6 2DB FR REVERSE LUNGE @22,5/15 kg 
9 BJO

WOD :: 18.01.2025

FOR TIME 

TEAM OF 2 - I GO YOU GO X REP
1000/750 mt ROW
4 RND CINDY
40 TTB
4 RND CINDY
40 WB @15/12 kg
4 RND CINDY
800/600 mt SKI
time cap 22'

WOD :: 17.01.2025

OPEN 20.2 RE-DO
AMRAP 20'

4 2DB THR @22,5/15 kg
6 TTB
24 DU
with judge

WOD :: 16.01.2025

FOR TIME

TEAM OF 2 - I GO YOU GO X REP

00:00 - 12:00
"DOUBLE ISABEL"
60 SNATCH @60/45 kg

12:00 - 24:00
"DOUBLE GRACE"
60 C&J @60/45 kg

WOD :: 15.01.2025

AMRAP 6'

21-15-9
DL @70/50 kg
cal ERG 

rest 2'

AMRAP 6'

15-12-9
HPC @70/50 kg
cal ERG 

rest 2'

AMRAP 6'

15-12-9
STOH @70/50 kg
cal ERG 

WOD :: 14.01.2025

STANDOUT TEST 1: STRENGHT

00:00 - 08:00
find 1RM DEADLIFT

08:00 - 16:00
find 1RM BENCH PRESS

16:00 - 24:00
find 1RM BACK SQUAT

WOD :: 13.01.2025

EMOM 20' 

1st: 15 GHD SIT UP
2nd: 20 PISTOL SQUAT (10 DX + 10 SX)
3rd: 15 TOES TO RING
4th: 10 BJ @75/60 cm
5th: 1 LLRC*
*climber guard obbligatoria

WOD :: 12.01.2025

AMRAP 45'

TEAM OF 3 - I GO YOU GO X REP
15 BURPEES OT WALL
30 AXLE STOH @39/29 kg
45 AXLE LUNGE
1k RUN TOGETHER
45 AXLE LUNGE
30 AXLE STOH
15 BURPEES OT WALL

WOD :: 11.01.2025

EMOM 18' :: "FIGHT GONE BAD" 

1st: max rep WB @9/6 kg
2nd: max rep SDHP @35/25 kg
3rd: max rep BJ @50 cm
4th max rep PP @35/25 kg
5th: max cal ROW
6th: REST

WOD :: 10.01.2025

OPEN 20.1 RE-DO
10 RND FOR TIME

8 GTOH @40/30 kg
10 BAR FACING BURPEES 
time cap 15'
with judge

WOD :: 09.01.2025

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
100/75 cal ERG 1
100 SHUTTLE RUN
400 DU
100/75 cal ERG 2
time cap 45'

partition resp as you prefer
NB: ERG CHOOSE:
OPZ. A) SKIERG + BIKE ERG
OPZ B) ROW + ASSAULT BIKE

WOD :: 08.01.2025

"CIAO VINCE"
FOR TIME

TEAM OF 3
Buy in:
1500/1200 mt ROW or SKIERG (I GO YOU GO)
3 RND
15 2DB PC @22,5/15 (syncro 3)
20 TTB (syncro 2)
30 HSPU (i go you go)
Cash out:
40 BURPEES (syncro 3)
time cap 17’

WOD :: 07.01.2025

FOR TIME

00:00-10:00
20-15-10
CTB
ALT DB SNATCH @22,5/15 kg
10:00 - 11:00 
REST
11:00 - 21:00
15-10-5
BMU
ALT DB HC&J @25/17,5 kg
time cap 21'

WOD :: 06.01.2025

AMRAP 39' 

TEAM OF 3 - I GO YOU GO X RND 
2 LLRC
10 AS @28/20 kg
20 DU
after every RND perform 
6 SYNCHRO PUSH UP
*climber guard obbligatoria

WOD :: 05.01.2025

FOR TIME

TEAM OF 3 - I GO YOU GO X REP
2 RND
42 2PARTNER SYNCHRO THRUSTER @40/30 kg
42 BURPEES (I GO YOU GO EVERY REP)
84 cal ERG

rest 2'

3 RND
24 2PARTNER SYNCHRO THRUSTER @50/35 kg
42 BURPEES (I GO YOU GO EVERY REP)
84 cal ERG
time cap 38'

WOD :: 04.01.2025

00:00 - 10:00
FIND 3RM FS FROM GROUND 

10:00 - 15:00
EMOM 5'
1 REP @3RM

15:00 - 17:00
REST

17:00 - 23:00
EMOM 5'
4 SHUTTLE RUN OR 8/6 CAL ERG
MAX REP FS @50% OF 3RM

WOD :: 03.01.2025

FOR TIME

00:00 - 09:00
5 RND
8 AXLE LUNGE @39/29 kg
8 BURPEES FB
9:00 - 18:00
5 RND
8 KB HANG SNATCH @28/20 kg
16 DU

WOD :: 02.01.2025

AMRAP 12' 

24 SIT UP
16 HSPU
8 BJ @75/60 cm
every 2' perform
1 LLRC*
*climber guard obbligatoria

WOD :: 31.12.2024

AMRAP 37' 

TEAM OF 3 - I GO YOU GO X RND
15 RND
10/8 cal ERG
10 TTB
10 STOH @60/45 kg
then
I GO YOU GO X REP
MAX REP OHS @60/45 kg