WOD del 31/07/12

(W/G) 3 ROUND FOR TIME:

• 10 FRONT SQUAT #60 KG / 30 KG
• 15 PULL UPS
• 15 POWER CLEAN
• 20 JUMP BOX

ALLENAMENTO DELLA FORZA:

• B. PRESS 2 X 5
• HIP EXT 3 X MAX

Katia: G.B. #20Kg 13'22''
Tere: B.B. #20Kg 21'27''
Max: #50Kg 17'45''
Ubix: #50Kg 19'51''
Paja: #50Kg 15'57''
Ale: 17'46''
Bibo: #50Kg 20'43''
Nico: #40Kg 17'40''
Jonny: #40Kg 16'48''
Tazio: #40Kg 21'12''
Cris: P.B. #40Kg 18'16''
LaVale: Bl.B. #25Kg 18'20''
Simo: Bl.B. 16'21''
LaMichi: P.B. #25Kg 15'05''
Robi: #25Kg 13'49''
Kate: G.B. #25Kg 14'26''
Ely: #25Kg 17'04''
Miss: R.B. #20Kg 16'29''
M.Lina.: Bl.B. #25Kg 20'07''
Saio: R.B. #45Kg 16'45''
Zano: #40Kg 16'12''
Nessun: #50Kg 16'13''
Lorenz: 22'18''
Luca: (R.ROW) 20'10''
Amo: 17'05'' 

(G) 3 ROUND FOR TIME:

• 15 PUSH UPS
• 200 MT RUN
• 15 BURPEES JUMP BOX
• 30 D.U.

CFNa: 10'29''

ALLENAMENTO TOTALE DELLA FORZA:

Ald1,M1.

WOD deL 30/07/12

(M) FOR TIME (TIME LIMIT 20 MIN):

• 300 D.U. / 900 S.U. (TOTALI)
• OGNI 2'30'' 400 MT RUN / 200 MT RUN

ALLENAMENTO DELLA FORZA:

• SQUAT 3 X 3
• GHD SIT UPS 3 X MAX

Katia: (1200 S.U.) 12'13''
Ubix: 12'30''
LaMichi: 14'34''
Paja: 17'12''
Tere: S.U. 18'51''
Max: (200 Mt) STOP 20'
Ely: 14'49''
Maela: 14'59''
Miss: 14'28''
M.Lina: S.U. 14'30''
Luca: S.U. (200Mt) 19'07''
Lorenz: (450 D.U./200Mt) 17'05''
Zano: (450 D.U / 200Mt) 14'31''
Steve: (200 Mt) 12'19''
White: (200 Mt) STOP 20'
Simo: STOP 20'
Robi: STOP 20'
Vale: 15'00''
Tazio: (200Mt) 16'50''
Bibo: (200Mt) STOP 20'
Fuso: (200Mt) S.U. M.I.A.
Cris: (200Mt) 16'40''
Kate: S.U. 12'19''

(W) 5 ROUND FOR TIME:

• 6 THRUSTER #60 KG
• 30 A.SWING #24 KG

CFNa: 17'54''

(M) 150 2ARMSWING #48 KG (I GO U GO):

• 10 SWING
• 15''REST

Ald1,M1.

"GIORNATA DEI RECUPERI"

5 ROUND FOR TIME:

• 10 SDLHP #60/30KG
• 50MT FARMER WALK #24/12KG
• 100MT RUN
• 50 MT FARMER WALK #24/12KG

Ely: #25kg 12'50''

Kate: #25kg 12'58''

Freeze: #45kg 14'01''

CFNa: #28kg 18'30''

Nico: #40kg 18'29''

Jonny: #40kg 15'34''

Pix: #40/20kg 18'51''

Ale: 16'05''

FOR TIME:

• 15 RING DIPS
• 25 PULL UPS
• 35 BURPEES
• 45 JUMP BOX

Katia: 7'50''

A.M.R.A.P. 12 MIN:

• 5 PULL UPS
• 10 AIR SQUAT

Simo: 14 R

ALLENAMENTO TOTALE DELLA FORZA

Ald1

 

WOD del 27/07/12

(G) FOR TIME:

• 5 ROPE CLIMBE
• 15 RING DIPS/RING PUSH UPS/PUSH UPS
• 25 PULL UPS
• 35 BURPEES
• 45 JUMP BOX

ALLENAMENTO DELLA FORZA:

• PULL UPS 3 X 3
• GHD SIT UPS

CFNa: 7'25''
Saio: R.B. 10'42''
Freeze: 8'01''
Paolo: B.B. (No Rope) 11'03''
Bena: 10'50''
Tere: B.B. ( No Rope) 11'32''
Vegeta: 9'05''
Max: 9'55''
Primo: 8'34''
Simo: Bl.B. 14'36''
LaMichi: G.B. 8'30''
Miss: R.B. 11'56''
Kate: G.B. 8'26''
Niki: 11'22''
jonny: 11'52''
Fabio: (NoRope) P.B. 12'08''
Bibo: 13'32''
M.Lina: Bl.B. 14'59''
White: 14'03''
Luca: (R.Row) 10'19''
Amo: (No J.Box) 5'28''
Fik: G.B. 16'56''
War: 9'25''
Ely: 11'21''

(M) 5OOO MT RUN

Fabriz: 21'33''

(G/W) 3 ROUND FOR TIME:

• 15 PUSH UPS
• 200 MT RUN
• 15 BURPEES JUMP BOX
• 30 D.U.

Ald1: 9'47''
M1: 9'56''

WOD del 26/07/12

(W/M) 5 ROUND FOR TIME:

• 10 S.D.L.H.P. #60KG / 30KG
• 50 MT FARMER WALK #24KG / 12KG
• 100 MT RUN
• 50 MT FARMER WALK #24KG / 12KG

ALLENAMENTO DELLA FORZA:

• PRESS 5 X 1
• HIP EXT 3 X MAX

Tere: #20Kg 15'19''
Azzu: #25Kg 13'38''
Katia: #20Kg / 8Kg 11'38''
Paja: #50Kg 17'26''
Max: #50Kg 15'36''
LaMichi: #25Kg 12'15''
Vale: #50Kg 13'19''
Miss: #25Kg / 8Kg 12'57''
Simo: 13'19''
Bibo: #40Kg 14'09''
Robi: #25Kg 12'23''
Fik: #40Kg / 16Kg 15'36''
Luca: 14'00''
Primo: #45Kg / 16Kg 12'37''
Diego: #60Kg / 28Kg 13'37''
M.Lina: #25Kg 13'09''
Maela: #25Kg 13'06''
Steve: #45Kg / 20Kg 20'28''
Lorenz: #55Kg 19'08''
Ubix: #50Kg 15'24''
White: #50Kg 17'41''


ALLENAMENTO DELLA FORZA TOTALE:

Ald1, M1.

WOD del 25/07/12

(W/G/M) 3 ROUND FOR TIME:

• 25 HANG POWER CLEAN #40KG / 20KG
• 30 BURPEES
• 30 D.U. / 90 S.U.
• 600 MT RUN

ALLENAMENTO DELLA FORZA:

• D.L. 2 X 5
• GHD 3 X MAX

Katia: #12Kg S.U. 23'29''
Tere: (1/2 REP) S.U. 21'15''
Paolo: S.U. STOP 30'
Max: 24'19''
Fabriz: 28'15''
War: 27'25''
Ubix: 23'26''
Paja: 20'41''
Freeze: 23'28''
CFNa: 22'45''
Ely: 23'59''
Maela: 23'45''
Kate: S.U. 28'16''
LaMichi: 28'31''
Robi: 28'28''
Simo: STOP 30'
Fabio: #20Kg S.U. STOP 30'
Bibo: STOP 30'
Vale: 21'55''
Fuso: #30Kg S.U. STOP 30'
Amo: 22'50''
Lorenz: 24'39''
Fik: #25Kg S.U. STOP 30'
Zano: 28'36''
Saio: 25'18''
Primo: 23'14''
White: 29'22''
Luca: 27'08''

(W/G/M) 3 ROUND FOR TIME:

• 10 A.SWING #32KG
• 20 RING DIP
• 30 WALL BALL #9KG
• 40 PULL UPS
• 50 D.U.

Ald1: 27'49''
M1: 37'19''

WOD del 24/07/12

(G/M) FOR TIME (TIME LIMIT 30 MIN):

• 20 PULL UPS
• 20JUMP BOX
• 20 D.U.
• 18 PULL UPS
• 18 JUMP BOX
• 200MT RUN
• 16 PULL UPS
• 16 JUMP BOX
• 20 D.U.
• 14 PULL UPS
• 14 JUMP BOX
• 200MT RUN
• 12 PULL UPS
• 12 JUMP BOX
• 20 D.U.
• 10 PULL UPS
• 10 JUMP BOX
• 200MT RUN
• 8 PULL UPS
• 8 JUMP BOX
• 20 D.U.
• 6 PULL UPS
• 6 JUMP BOX
• 200MT RUN
• 4 PULL UPS
• 4 JUMP BOX
• 20 D.U.
• 2 PULL UPS
• 2 JUMP BOX
• 200MT RUN

ALLENAMENTO PER LA FORZA:

• B.PRESS 3 X 3
• HIP EXT 3 X MAX

Max: 26'40''
Paja: 21'34''
Tere: S.U. TIME LIMIT
Ubix: 29'08''
Vegeta: 26'30''
Freeze: 19'55''
Saio: R.B. TIME LIMIT
Azzu: Bl.B. S.U. TIME LIMIT
Simo: Bl.B. S.U. TIME LIMIT
LaMichi: G.B. 28'37''
Vale: 19'31''
Cris: P.B. 28'57''
Niki: 28'05''
Jonny: TIME LIMIT
Robi: 29'57''
Bibo: TIME LIMIT
Fuso: P.B. TIME LIMIT
Ely: 28'02''
M.Lina: Bl.B. 29'26''
White: TIME LIMIT
Miss: R.B.  TIME LIMIT
Luca: 27'14''
War: 24'49''
Lorenz: 27'37''
Amo: 23'25''
Paolo: B.B. TIME LIMIT
Fik: G.B. TIME LIMIT

(W/G) 5 ROUND FOR TIME:

• 12 PUSH PRESS #50KG
• 15 T2B
• 18 JUMP BOX

CFNa: 12'36''

ALLENAMENTO TOTALE DELLA FORZA:

Ald1,M1.

WOD del 23/07/12

(G) 5 ROUND FOR TIME:

• 6 THRUSTER #60KG / 30KG
• 30 A.SWING #24KG / 16KG

ALLENAMENTO DELLA FORZA:

• SQUAT 5 X 1
• GHD SIT UPS 3 X MAX

Paja: #45Kg 18'07''
Fuso: #30Kg/16Kg
War: #45Kg STOP 20'
Ubix: #45Kg 19'28''
Tere: #20Kg/12Kg (3R) 12'15''
Vegeta: #50Kg 17'49''
Max: #45Kg 19'51''
Lorenz: #50Kg 19'19''
LaMichi: #25Kg/12Kg 14'22''
Simo: #12kg 14'25''
Vale: #55Kg STOP 20'
Bibo: #40Kg/16Kg 18'50''
Cris: #40Kg/16Kg 16'12''
M.Lina: #20Kg/12Kg 17'31''
Ely: #25Kg/12Kg 14'30''
Miss: #20Kg/12Kg 16'30''
Primo: #45Kg 19'33''
Maela: #25Kg/12Kg 13'16''
Luca: 19'50''
Steve: #40Kg 19'54''
Amo: #20Kg 14'55''
Fik: #25Kg/12Kg 19'06''
Kate: #25Kg/12Kg 13'13''

(G) LADDER 10-1 FOR TIME:

• D.L. #60KG
• P.CLEAN #60KG
• F.SQUAT #60KG

Ald1: 13'40''
M1: 18'41''

(M) FOR TIME:

• 400 MT RUN
• 75 D.U.
• 800 MT RUN
• 50 D.U. 
• 1200 MT RUN
• 25 D.U.

CFNa: 14'19''

WOD del 21/07/2012

GIORNATA DEI RECUPERI

FOR TIME:

• 400 MT RUN
• 75 D.U. / 225 S.U.
• 800 MT RUN
• 50 D.U. / 150 S.U.
• 1200 MT RUN
• 25 D.U. / 75 S.U.

Katia: 17'33''

Nico: 19'10''

Jonny: 17'33''

Paolone: 20'28''

Simo: 21'00''

5 ROUND FOR TIME:

• 10 HPC #50/25KG
• 20 A.SQUAT
• 30 D.U.

Freeze: 12'19''

Kate: 10'43'' S.U.

Ely: 10'13''

Saio: 17'04'' #45kg

3 ROUND FOR TIME:

• 400 MT RUN
• 40 LOUNGE
• 30 ABMAT SIT UPS
• 20 PUSH UPS
• 10 BURPEES

CFNa: 16'29''

WOD del 20/07/12

(M) FOR TIME:

• 400 MT RUN
• 75 D.U. / 225 S.U.
• 800 MT RUN
• 50 D.U. / 150 S.U.
• 1200 MT RUN
• 25 D.U. / 75 S.U.

ALLENAMENTO PER LA FORZA:

• PULL UPS 5 X 1
• GHD SIT UPS 3 X MAX

Paja: 13'36''
Freeze: 15'29''
Tere: S.U. 16'37''
Ale: 17'40''
Max: 20'00''
LaMichi: 20'41''
Maela: 20'43''
M.Lina: S.U. 19'25''
Tazio: 16'48''
Miss: 20'47''
Bibo: 32'10''
Fabio: S.U. 26'13''
Azzu: S.U. 18'50''
War: 14'13''
Kate: S.U. 24'46''
Zano: 16'27''
Ely: 18'24''
Luca: S.U. 18'24''
White: 19'09''
Amo: 15'09''

 

 

FOR TIME:

10-9-8-7-6-5-4-3-2-1

• DL #60KG
• P.CLEAN #60KG
• F.SQUAT #60KG

CFNa: M.I.A.


(W/M) 5 ROUND FOR TIME:

• 8 FRONT SQUAT #70KG
• 100 MT FARMER WALK D.K.BELL #24KG
• 24 D.U.

Ald1: 12'03''
M1: 16'54''

WOD del 19/0712

(W/G) 5 ROUND FOR TIME:

• 12 PUSH PRESS #50KG / 25KG
• 15 T2B / MED BALL CRUNCH
• 18 JUMP BOX

ALLENAMENTO DELLA FORZA:

• S.PRESS 2 X 5
• HIP EXT 3 X MAX

Bena: 13'54''
Max: #40Kg 20'05''
Jonny: #40Kg 21'20''
Nico: #40Kg 21'26''
Tere: #15Kg (3R) 15'35''
War: #35Kg 21'57''
Simo: (M.B.C.) 14'18''
Robi: 16'14''
Bibo: #40Kg 22'53''
Tazio: #40Kg 23'12''
Fuso: #30Kg 21'55''
LaMiki: #20Kg 14'47''
Ely: 18'47''
Miss: #20Kg 14'22'
Maela: (M.B.C.) 14'03''
Riki: #40Kg 21'42''
Steve: #30Kg 22'58''
Pix: #25Kg 25'10''
Zano: #40Kg 22'16''
White: 24'14''
Michele: 17'29''
Lorenz: #45Kg 20'00''
Luca: 22'45''
Primo: #40Kg 19'51''

FOR TIME:

10-9-8-7-6-5-4-3-2-1

• DL #60KG
• P.CLEAN #60KG
• F.SQUAT #60KG
  

CFNa: M.I.A.

TEST MASSIMALI:

• PULL UPS
• D.L.

Ald1, M1.

AGGIORNAMENTO NUOVA SEDE....

I LAVORI PROCEDONO...

FINE MESE STA ARRIVANDO...

WOD del 18/07/2012

FOR TIME:

• 400 MT RUN
• 20 SDLHP #50/25KG
• 20 BURPEES
• 800 MT RUN
• 16 SDLHP #50/25KG
• 16 BURPEES
• 400 MT RUN
• 12 SDLHP #50/25KG
• 12 BURPEES

ALLENAMENTO DELLA FORZA:
DL 3 X 3
GHD SIT UPS 3 X MAX

Paja: 14'38'' #40kg
Ubix: 14'40'' #40kg
Freeze: 16'35'' #40kg
Bena: 17'07''
Max: 15'33'' #40kg
Paolo: 25'57'' #40kg
CFNa: 16'55''
Azzu: 15'25'' #20kg
Tere: 25'10'' #15kg
Bibo: 18'00'' #40kg
Roberta: 16'08'' #20kg
Simo: 16'16'' #20kg
Tazio: 18'20'' #40kg
Vale: 15'11'' #45kg
Kate: 16'20''
Fuso: 18'39'' #30kg
Primo: 15'56'' #40kg
Riki: 18'06'' #40kg
Fabriz: 17'47'' #40kg
Miss: 15'30'' #20kg
M.Lina: 18'42'' #20kg
Zano: 16'29'' #40kg
Luca: 17'33''
Maela: 15'13'' #20kg
Steve: 20'06'' #40kg
La Miky: 15'29'' #20kg
Lorenz: 17'17'' #45kg


"COLLIN"
6 ROUND FOR TIME:

• 400 MT RUN SANDBAG #20KG
• 12 PUSH PRESS #50KG
• 12 JUMP BOX
• 12 SDLHP #40KG

Ald1: 34'05''
M1: 47'09''