WOD :: 21.07.2024

WOD :: 20.07.2024

"TEAM CHAD"
FOR TIME

TEAM OF 3 - I GO YOU GO X REP
1000 BOX STEP UP @50 cm 
@20/15 kg
time cap 50'

NB: Portare uno zaino comodo e resistente per contenere il sovraccarico (PLATE o DB).

WOD :: 19.07.2024

E2MOM 24'

1st: 24/18 cal BIKE ERG
2nd: 18 2KB STOH @24/16 kg
3rd: 12 CTB
4th: REST

WOD :: 18.07.2024

6 FOR TIME

10 AS @28/20 kg
20 GOBLET SQUAT
30 DU

time cap 17'

WOD :: 17.07.2024

AMRAP 20'

5 TTB
10 HSPU
15 BJ

WOD :: 16.07.2024

AMRAP 21'

TEAM OF 2 - I GO YOU GO X RND
8 RND
200/150 mt ROW or 160/120 mt SKIERG
10 C&J @60/45 kg
then 
I GO YOU GO X REP
max rep BURPEES BMU

WOD :: 15.07.2024

FOR TIME

10-20-30-40-50 WB @9/6 kg
15 BURPEES BJO
time cap 24'

WOD :: 13.07.2024

AMRAP 59'

TEAM OF 4 - I GO YOU GO X REP
120/90 cal ERG
60 SYNCHRO PISTOL SQUAT
120 BENCH PRESS @60/45 kg
60 SYNCHRO GTOH @70/50 kg
120 RING DIP

WOD :: 12.07.2024

FOR TIME

27-21-15-9-6
cal ERG
BJO
2DB THR @22,5/15 kg
time cap 19'

WOD :: 11.07.2024

AMRAP 7'

7 BURPEES TB
14 TTB
28 DU

rest 1'

AMRAP 7'

7 BURPEES BJ
7 GHD SIT UP or 14 SIT UP
28 DU

WOD :: 10.07.2024

2 RND FOR TIME

TEAM OF 2 - I GO YOU GO X REP
800/600 mt ROW
60 2DB BOX STEP OVER @20/12,5 kg
40 HSPU
20 BMU
time cap 19'

WOD :: 09.07.2024

FOR TIME

00:00 - 08:00 
find 1 RM PC
08:00 - 16:00
20 POWER CLEAN @60%
20 PUSH PRESS @50% 1 RM PC
20 OVERHEAD SQUAT @40% 1 RM PC

WOD :: 08.07.2024

E3MOM 24'

1st: 30/22 cal ERG + max rep LLRC
2nd: 25/19 cal ERG + max rep BURPEES HR
3rd: 20/15 cal ERG + max rep PS @40/30 kg
4th: 15/11 cal ERG + max rep WB @9/6 kg

WOD :: 06.07.2024

FOR TIME

TEAM OF 3 - I GO YOU GO X REP
180 DL
150 HPC
120 STOH
@60/45 kg
every 3' perform
30 SYNCHRO DU

time cap 34'

WOD :: 05.07.2024

AMRAP 14'

Buy in:  2000/1500 mt ROW
then
14 TTB
14 AS @24/16 kg

WOD :: 04.07.2024

AMRAP 3'

12/9 cal ERG
2 RC* @4,5/4 mt
6 CLUSTER @50/35 kg
rest 3'
X4
*climber guard obbligatoria

WOD :: 03.07.2024

EMOM 20'

1st:  3 RWC
2nd: 6 BBJO
3rd: 8 HPS @50/35 kg
4th: 10 PISTOL SQUAT

WOD :: 02.07.2024

FOR TIME

10-15-20-25-30 cal ERG
20-30-40-50-60 DU
time cap 19'

WOD :: 02.07.2024

 FOR TIME

10-9-8-7-6-5-4-3-2-1 
SC @60/45 kg
1-2-3-4-5-6-7-8-9-10
STOH @60/45 kg
time cap 12'

WOD :: 01.07.2024

AMRAP 23'

TEAM OF 2 - I GO YOU GO X REP
20/15 cal ERG
15 OHS @40/30 kg
10 CTB

WOD :: 30.06.2024

3 RND FOR TIME

TEAM OF 3 - I GO YOU GO X REP
12 LLRC
48 TTB
96 PUSH UP HR
144/108 cal ROW
time cap 36'

WOD :: 29.06.2024

AMRAP 12'

15 DEADLIFT @60/45 kg
10 PUSH PRESS
5 STRICT HANDSTAND PUSH UP

WOD :: 28.06.2024

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
1200 mt RUN together
then
I GO YOU GO X RND
16 RND
8 TTB
8 BURPEES BOX JUMP @60/50 cm
then
I GO YOU GO X REP
47 KB GOBLET SQUAT @32/24 kg
time cap 35'

WOD :: 27.06.2024

7 RND FOR TIME

25/20 cal BIKE
1 LEGLESS ROPE CLIMB / 2 ROPE CLIMB*
*climber guard obbligatoria
rest 1'
time cap 22'

WOD :: 26.06.2024

E3MOM 15'

3 CLEAN
2 FRONT SQUAT
1 JERK

then

AMRAP 5'

10 BURPEES OTB
then max rep unbkn
COMPLEX [3 CLEAN + 2 FRONT SQUAT
+ 1 JERK] @40%

WOD :: 25.06.2024

AMRAP 7'

10 WEIGHTED PULL UP @8/6 kg
20 CHEST TO BAR
30 KIPPING PULL UP
then
max rep WALL BALL @9/6 kg

WOD :: 24.06.2024

4 RND FOR TIME

800 mt RUN
75 DOUBLE UNDER
7+7 KB HANG POWER SNATCH @24/16 kg
time cap 25'

WOD :: 23.06.2024

15 RND FOR TIME

TEAM OF 3 - I GO YOU GO X RND
1 LLRC
8 ALT PISTOL SQUAT
12/8 PUSH UP HR
directly into

15 RND FOR TIME

TEAM OF 3 - I GO YOU GO X RND
1 RC
12 BJO
2 RWC
time cap 36'

WOD :: 22.06.2024

FOR TIME

TEAM OF 2 - I GO YOU GO X REP
160 DOUBLE UNDER
160 SIT UP
160 DOUBLE UNDER
160 2DB PUSH PRESS @22,5/15 kg
160 DOUBLE UNDER
400 mt 2DB FARMER CARRY
time cap 28'

WOD :: 21.06.2024

E2MOM 16'

5 DEADLIFT
10 WALL BALL @9/6 kg
Athlete’s choice for deadlift load
Target: round in less than 1'

WOD :: 20.06.2024

FOR TIME

0:00 - 12:00
15-12-9-6-3
TOES TO BAR
2KB OVERHEAD WALKING LUNGES @24/16 kg

12:00 - 20:00
15-12-9-6-3
cal ROW
LATERAL BURPEES OT ROW

WOD :: 19.06.2024

FOR TIME

15 BOX JUMP @75/60 cm
400 mt RUN
20 BOX JUMP @60/50 cm
400 mt RUN
25 BOX JUMP @50 cm
400 mt RUN
time cap 13'

WOD :: 18.06.2024

E3MOM 21'

3 PUSH JERK + 1 SPLIT JERK

WOD :: 17.06.2024

EMOM 18'


1st: 5 POWER CLEAN @70/50 kg
2nd: 12/9 CAL BIKE
3rd:  5 STRICT PULL UP + 10 PUSH UP + 15 AIR SQUAT

WOD :: 16.06.2024

FOR TIME

TEAM OF 4 - I GO YOU GO X REP
4 RND
60 2DB C&J @22,5/15 kg
60 2KB RS @24/16 kg
4 RND
60 GHD SIT UP or 120 SIT UP
60 BMU
4 RND
60/44 cal ROW
60/44 cal SKI
time cap 36'

WOD :: 15.06.2024

FOR TIME

15-9-6
BMU
SHOULDER PRESS @60/45 kg
time cap 10'

WOD :: 14.06.2024

FOR TIME

30 SDHP @35/25 kg
1' PLANK HOLD (accumulated)
30 LATERAL BURPEES OVER THE BAR
1' PLANK HOLD (accumulated)
30 SDHP
1' PLANK HOLD (accumulated)
30 LATERAL BURPEES OVER THE BAR
time cap 15'

PRENOTA LA TUA LEZIONE DI PROVA GRATUITA

Non ho mai fatto CROSSFIT® / ho fatto Cross Training

Nessun problema!

Impara gradualmente il CrossFit® in un Box Affiliato partendo dalle basi grazie alle nostre classi introduttive per principianti!

Prova adesso

Ho già fatto CROSSFIT® in un Box Affiliato

Stufo del solito CrossFit?

Stai pensando di cambiare Box e sei curioso di scoprirci?

Entra nella Community Standout CrossFit!

Prova adesso

KIDS 6-13 ANNI

Migliora il condizionamento atletico di tuo figlio facendolo divertire.

CrossFit Kids è adatto a ogni bambino o bambina dai 6 ai 13 anni e aumenta la fiducia in se stesso, la concentrazione, la forza e la coordinazione.

Prova adesso

TEEN 14-19

Hai tra i 14 e 19 anni? 

Stai cercando una disciplina che ti occupi al max 1 ora in modo da riuscire ad avere tempo sia per lo studio che per gli amici? 

Il CrossFit® è quello che fa per te!

Prova adesso