WOD for Saturday, 01 Jun, 2019

THE CHIEF Rx max rounds in 3 minutes of: 3 power cleans @60/35 6 push-ups 9 air squats rest 1min repeat for a total of 5 cycles Intermediate max rounds in 3 minutes of: 3 power cleans @40/25 6 push-ups 9 air squats rest 1min repeat for a total of 5 cycles Beginner max roundsContinua a leggere “WOD for Saturday, 01 Jun, 2019”

WOD for Sunday, 05 May, 2019

Rx 2 rounds for time of: 800m run 30 pull-ups 30 front squat @50/30 30 toes-to-bar 30 power clean @50/30 Intermediate 2 rounds for time of: 600m run 30 banded pull-ups 30 front squat @40/25 30 knees-to-elbows 30 power clean @40/25 Beginner 2 rounds for time of: 400m run 45 jumping pull-ups 30 front squatContinua a leggere “WOD for Sunday, 05 May, 2019”

WOD for Sunday, 18 Nov, 2018

The Chief Rx max rounds in 3 minutes of: 3 power cleans @60/35 6 push-ups 9 air squats rest 1min repeat for a total of 5 cycles Intermediate max rounds in 3 minutes of: 3 power cleans @40/25 6 push-ups 9 air squats rest 1min repeat for a total of 5 cycles Beginner max roundsContinua a leggere “WOD for Sunday, 18 Nov, 2018”

WOD for Monday, 3 Sep, 2018

CrossFit Box for Bridge Rx AMRAP 14min 14 power cleans @60/35 14 burpees lateral bar 400m run Intermediate AMRAP 14min 14 power cleans @40/25 14 burpees lateral bar 400m run Beginner AMRAP 14min 10 power cleans @20/15 10 burpees lateral bar 200m run http://www.thesunwod.com/crossfit-boxes-for-bridge-sostieni-genova-help-geoa/ La Community del CrossFit italiano sta organizzando una raccolta fondi perContinua a leggere “WOD for Monday, 3 Sep, 2018”

WOD for Friday, 20 Jul, 2018

Metabolic-Weightlifting-HeroWOD HOTSHOTS 19 Rx 6 rounds 30 air squats 19 power cleans @70/40 7 strict pull-ups 400m run Intermediate 6 rounds 30 air squats 19 power cleans @50/30 7 pull-ups 400m run Beginner 4 rounds 15 air squats 10 power cleans @30/20 7 ring rows 400m run

WOD for Monday, 2 Jul, 2018

Metabolic-Weightlifting Rx EMOM 18min 4 deadlift @60/35 4 power clean @60/35 4 shoulder to overhead @60/35 Intermediate EMOM 18min 8 deadlift @40/25 8 power clean @40/25 8 shoulder to overhead @40/25 Beginner EMOM 18min 12 deadlift @20/15 12 power clean @20/15 12 shoulder to overhead @20/15

WOD for Tuesday, 19 Jun, 2018

Gymnastic-Weightlifting Rx 21-15-9 reps of deadlift @60/35 power clean @60/35 front squat @60/35 toes to bar Intermediate 21-15-9 reps of deadlift @40/25 power clean @40/25 front squat @40/25 knees to elbows Beginner 21-15-9 reps of deadlift @20/15 power clean @20/15 front squat @20/15 knees to chest