WOD del 21/12/2013

CFIT WOD
POWERLIFTING
STRONGMAN
KETTLEBELL TRAINING

WOD del 20/12/2013

CFIT WOD S.EFF. (W)
A.M.R.A.P. 9 MIN:

• 9 FSQ #60/30KG
• 3 PUSH JERK #60/30KG

COMPETITOR
ME PUSH PRESS 1RM
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 3 HSPU
• 6 PUSH JERK #60/35KG
• 9 GHD SIT UPS

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' PRATICA
POWERLIFTING:
ME SQUAT
ME BENCH PRESS

PRIMAL MOVE CLASS

WOD del 19/12/2013

CFIT WOD D.EFF. (MG)
5 ROUND FOR TIME:

• 3 WALL CLIMB
• 3 SHOUTTLE SPRINT
• 15 JUMP BOX
• 3 SHOUTTLE SPRINT

COMPETITOR
CONDIZIONE: 3 X 1500MT ROW 120'' REST
5'-10' REST
CFIT WOD
8 ROUND FOR TIME:

• 5 FSQ #80/45KG
• 11 RING DIP

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE
• W1: S&S PROGRESSION
• W2: COMPLEX PROGRESSION

WOD del 18/12/2013

CFIT WOD T.EFF. (MGW)
POST CENA...
FOR TIME:

• 1500MT ROW
• 50 PULL UPS
• 100 BURPEES
• 150 A.SWING #24/16KG

COMPETITOR
ME SDL 5X5 85% 1RM
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 SDLHP #42.5/30KG
• 15 T2B
• 20 A.SWING #32/24KG

SCUOLA DI FORZA
KETTLEBELL TRAINING
HAMMER TRAINING

PRIMAL MOVE CLASS

WOD del 17/12/2013

CFIT WOD D.EFF. (WG)
5 ROUND FOR TIME:

• 6 HSPU / PUSH UPS
• 9 DL #80/40KG
• 12 PULL UPS
• 15 WALL BALL #8/4KG

COMPETITOR
CONDIZIONE: 8X300MT ROW 60''REST
5'-10' REST
CFIT WOD
A.M.R.A.P. 5 MIN:

• 3 DL #100/70KG
• 7 PUSH PRESS #50/35KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 16/12/2013

CFIT WOD S.EFF. (M)
A.M.R.A.P. 20 MIN:

• 60'' MAX D.U. / S.U.
• 60'' SPRINT F/B

COMPETITOR
DE CHIN UP 2-4 REP E.M.O.M. 10MIN
5'-10' REST
CFIT WOD
A.M.R.A.P. 16MIN:

• 9 P.CLEAN #60/42.5KG
• 12 PULL UPS
• 15 JUMP BOX
• 18 D.U.

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK +10KG

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: S&S PROGRESSIONE
W2: COMPLEX DBLCL+DBLMP+DBLFSQ(5)+R.ROW

WOD del 14/12/2013

• CFIT WOD DI RECUPERO

• PRIMAL MOVE

• HARD STYLE KETTLEBELL TRAINING

• SCUOLA DI FORZA

TUTTI INSIEME IN ALLENAMENTO!!!

WOD del 13/12/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 10 BURPEES JUMP BOX
• 20 ABMAT SIT UP

COMPETITOR
DE GM 2REP E.M.O.M. 12 MIN
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 12 P.JERK #50/30KG
• 12 RING DIP
• 12 T2B
• 24 D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' PRATICA

PRIMAL MOVE CLASS

WOD del 12/12/2013

CFIT WOD D.EFF. (MW)
3 ROUND FOR TIME:

• 11 P.JERK #60/30KG
• 55 LATERAL JUMP

COMPETITOR
CONDIZIONE: 5 X 4' WORK 3' REST
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 6 P.JERK #70/37.5KG
• 12 LATERAL BURPEES
• 18 A.SWING#32/24KG

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE 10' PRATICA

HARD STYLE KETTLEBELL CLASS:

• PRIMAL MOVE

W1:

• PROGRESSION S&S

W2:

• COMPLEX PROGRESSION (MP)

WOD del 11/12/2013

CFIT WOD T.EFF. (MGW)
6 ROUND FOR TIME:

• 10 PULL UPS
• 15 JUMP BOX
• 20 A.SWING #24/16KG
• 25 D.U. / 50 S.U.

COMPETITOR
ME TOWEL PULL UPS 1RM 20' WORK
5'-10' WORK
CFIT WOD
5 ROUND FOR TIME:

• 5 P.CLEAN #70/40KG
• 10 C2B PULL UPS
• 1 RING M.U. / BAR M.U.

SCUOLA DI FORZA
KETTLEBELL TRAINING
BENDING

PRIMAL MOVE CLASS

WOD del 10/12/2013

CFIT WOD D.EFF. (MG)
A.M.R.A.P. 15MIN:

• 1 HSPU / PUSH UPS (+1 OGNI ROUND)
• 15MT W. LOUNGE
• 25 D.U. / 50 S.U.
• 15MT W. LOUNGE

COMPETITOR
CONDIZIONE: 6 X 400MT ROW 3'-4' REST
5'-10' REST
CFIT WOD
A.M.R.A.P. 8 MIN:

• 1 HSPU (+1 OGNI ROUND)
• 1 ROPE CLIMBE (+1 OGNI ROUND)
• 30 A.SQUAT

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 09/12/2013

CFIT WOD S.EFF. (W)
A.M.R.A.P. 12 MIN:

• 5 THRUSTER #40/25KG
• 7 HPC #40/25KG
• 9 SDLHP #40/25KG

COMPETITOR
ME GM 3RM 20' WORK
5'-10' REST
CFIT WOD
FOR TIME:
21-15-9

• SDLHP #50/30KG
• JUMP BOX

HOLLOW ROCK

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
JOKE

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1:
SF S&S 16' WORK

• 5' 2ASW FINO A 100 REP
• 1' REST
• 10' TGU 1/1 FINO A 10 REP TOTALI

STRETCHING
W2:

• 1 DBCL
• 1 DBMP
• 1 DBFSQ +1+1+1-1-1-1
• 1/1 RENEGADE ROW

WOD del 07/12/2013

FREE DAY
CFIT WOD T.EFF. (WGM)
TEAM WORK:
20 MIN A.M.R.A.P.

• MAX CAL ROW
• MAX REP SDLHP #40/25KG
• MAX REP BURPEES

WOD del 06/12/2013

CFIT WOD S.EFF. (M)
20' TEAM WORK:

• BEAR WALK CYRCUIT
• ROW FOR CAL

COMPETITOR
DE RING DIP 2-5 REP 10MIN E.M.O.M.
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 5 BURPESS BAR M.U.
• 20 A.SWING #32/24KG
• 50 D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' PRATICA

PRIMAL MOVE CLASS

WOD del 05/12/2013

CFIT D.EFF. (GW)
FOR TIME:

• 10-9-8-7-6-5-4-3-2-1 HSPU
• 1-2-3-4-5-6-7-8-9-10 A.SWING #32/16KG

COMPETITOR
CONDIZIONE: 4 X 4' ROW 3' REST
CFIT WOD "DIANA"
FOR TIME:
21-15-9

• DL #100/70KG
• HSPU

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: 10' PRATICA

• 20 2ASW E.M.O.M.

W2:

• 1 DBCL
• 1 DBMP +1+1+1 -1-1-1
• 1 DBFSQ
• 1/1 RENEGADE ROW

WOD del 04/12/2013

CFIT WOD T.EFF. (WGM)
10 ROUND FOR TIME:

• 8 HPC #40/25KG
• 8 K2E
• 8 P.JERK #40/25KG
• 8 JUMP BOX
• 16 D.U. / 32 S.U.

COMPETITOR
DE BOX SQUAT 10X2 60% 1RM BSQ 45'' REST
5'-10' REST

• 8 HPC #40/25KG
• 8 K2E
• 8 P.JERK #40/25KG
• 8 JUMP BOX
• 16 D.U.

SCUOLA DI FORZA
HARD STYLE KETTLEBELL TRAINING

PRIMAL MOVE CLASS

 

WOD del 03/12/2013

CFIT WOD D.EFF. (WM)
FOR TIME:

• 10 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.
• 8 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.
• 6 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.
• 4 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.
• 2 THRUSTER #50/30KG
• 30 D.U. / 60 S.U.

COMPETITOR
CONDIZIONE: 4X200MT 60'' 4X400MT 90''
5'-10' REST
"BEAR"
FOR LOAD:

• P.CLEAN
• F.SQ
• P.PRESS
• B.SQ
• P.PRESS

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 02/12/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 10 PULL UPS
• 20 PUSH UPS
• 30 A.SQUAT

COMPETITOR:
ME BENCH PRESS 20' WORK
5'-10' WORK
3 ROUND FOR TIME:

• 7 PUSH JERK #70/45KG
• 14 T2B

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK 30MT (15-15)

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

SKILL: SEE SAW PRESS

GW: 4 ROUND FOR TECHNIQUE

• 20 2ASW PESANTI
• 1 DBL CLEAN
• 4 SEE SAW PRESS
• 20 2ASW PESANTI

WOD del 27/11/2013

CFIT WOD T.EFF. (MWG)
3 ROUND FOR TIME:

• 30 D.U. / 60 S.U.
• 7 F.SQ #60/30KG
• 20 D.U. / 40 S.U.
• 14 PULL UPS
• 10 D.U. / 20 S.U.
• 21 A.SW #24/16KG

SKILL: STRETCHING

COMPETITOR
DE BENT ROW 3 REP E.M.O.M. 12MIN
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 500MT ROW
• 10 SDLHP #50/30KG
• 15 LAT BURPEES

SCUOLA DI FORZA:
HARD STYLE KETTLEBELL TRAINING

PRIMAL MOVE

WOD del 26/11/2013

CFIT WOD D.EFF. (GW)
3 ROUND FOR TIME:

• 5 WALL CLIMB
• 10 SDLHP #50/30KG
• 15 LAT BURPEES

COMPETITOR:
CONDIZIONE: 4X800MT ROW 3' REST
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 1 M.U.
• 2 HSPU
• 3 WALL CLIMB
• 4 PISTOL

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 25/11/2013

CFIT WOD S.EFF. (M)
TEAM WORK
FOR TIME AND REP:

• 3000MT ROW 500/500MT
• D.U.

COMPETITOR
DE SDL 3 REP E.M.O.M. 10'
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 30 D.U.
• 7 F.SQ #70/45KG
• 20 D.U.
• 14 C2B PULL UPS
• 10 D.U.
• 21 A.SW #32/24KG

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
JOKE 4 X 25MT

HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: 10' PRATICA

• TGU

W2: 10' PRATICA

• DB SW

W3: 5 ROUND FOR TECHNIQUE 1-1 WORK/REST

• 10 DBSW
• 6 R.ROW
• 4 STEP KBELL CRAWLING

WOD del 22/11/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 5 HSPU
• 10 RING DIP
• 15 JUMP BOX

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
ME L-PULL UP 20' WORK
5'-10' REST
CFIT WOD
FOR TIME:
21-15-9

• RING DIP
• GHD SIT UPS
• D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10' LIFT

WOD del 21/11/2013

CFIT WOD D.EFF. (MW)
TEAM WORK
FOR TIME AND REP

• 3000MT ROW
• WALL BALL #8/4KG

STOP OGNI 250MT ROW E CAMBIO POSTAZIONE

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
CONDIZIONE:
2X200MT ROW 90'' REST
2X400MT ROW 120'' REST
2X800MT ROW 180'' REST
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 PC #60/40KG
• 30 LATERL JUMP

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN
ATLAS STONE 10' LIFT


HARD STYLE KETTLEBELL CLASS

• PRIMAL MOVE

W1: 10' FOR TECHNIQUE

• TGU
• 2ASW

W2: 5' FOR TECHINQUE

• 5 GSQ
• 5 PUSH UPS

W3: 5' FOR TECHNIQUE

• 1 CL SX
• 1 MP SX
• 1 FSQ SX
• 1 CL DX
• 1 MP DX
• 1 FSQ DX

WOD del 20/11/2013

CFIT WOD T.EFF. (WGM)
9 ROUND FOR TIME:

• 9 PUSH JERK #50/25KG
• 9 PULL UPS
• 9 A.SWING #24/16KG
• 9 JUMPING LOUNGE
• 36 LATERL JUMP

COMPETITOR
ME SDL 20' WORK
5'-10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 P.CLEAN #60/40KG
• 30 LATERL JUMP

SCUOLA DI FORZA
GRIP TRAINING
POWER LIFTING

WOD del 19/11/2013

CFIT WOD D.EFF. (MG)
7 ROUND FOR TIME:

• 10 T2B
• 15MT BURPEES F.JUMP
• 30 D.U.

SKILL: PRATICA / STRETCHING

COMPETITOR
CONDIZIONE: 6X400MT ROW 90'' REST
5'-10' REST
CFIT WOD
"RANDY"
FOR TIME:

• 75 P.SNATCH #32.5 / 25KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

WOD del 18/11/2013

CFIT WOD S.EFF. (W)
FOR TIME:
21-15-9

• DL #80/40KG
• F.SQ #60/30KG

UN SINGOLO BILANCERE, SCARICA E CARICA I PESI TRA I DUE ESERCIZI.

SKILL: PRATICA SULLE DEBOLEZZE, STRETCHING

COMPETITOR
DE BENCH PRESS 10X3 REC 45''
5'-10' REST
CFIT WOD
6 ROUND FOR TIME:

• 300MT ROW
• 12 PUSH JERK #50/30KG
• 12 JUMP BOX
• 12 SDLHP #50/30KG

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK 4X30MT (15-15)

HARD STYLE KETTLEBELL CLASS:
PRIMAL MOVE
W1: PRATICA

• TGU
• SW
• OHS

GW: 5 ROUND FOR TECHNIQUE

• 1/2 TGU SX A SALIRE
• 1 OHS
• 10 1ASW SX
• 10 2ASW
• 10 1ASW DX
• 1 CL DX
• 1 MP DX
• 1/2 TGU DX A SCENDERE
• 1/2 TGU DX A SALIRE
• 1 OHS
• 10 1ASW DX
• 10 2ASW
• 10 1ASW SX
• 1 CL SX
• 1 MP SX
• 1/2 TGU SX A SCENDERE

WOD del 15/11/2013

CFIT WOD S.EFF. (M)
FOR TIME:

• 3000MT ROW

STOP OGNI 500MT E POI ESEGUI 30 D.U. / 60 S.U.

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
DE GM 10X2 60'' REST
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 10 RING DIP
• 15 A.SWING #32/24KG
• 20 JUMP OVER BOX
• 25 D.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 10 PRATICA

WOD del 14/11/2013

CFIT WOD D.EFF. (GW)
9 ROUND FOR TIME:

• 5 P.PRESS #50/25KG
• 6 BURPEES
• 7 HPC #50/25KG
• 8 A. SQUAT

SKILL: PRATICA SULLE DEBOLEZZE / STRECHING

COMPETITOR
CONDIZIONE: 3 X 800MT ROW 5' REST
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 3 HSPU
• 6 SQ CLEAN #60/42.5KG
• 9 C2B PULL UPS

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE

HARD STYLE KETTLEBELL CLASS
W1: 15' PRATICA

• TGU

W2: 3 ROUND

• 10 2ASW
• 10 1ASW SX
• 1 CL SX
• 1 MP SX
• 1 OHS
• 1 CL SX
• 1 MP SX
• 1 OHS
• 1 CL SX
• 1 MP SX
• 1 CL DX
• 1 MP DX
• 1 OHS
• 1 CL DX
• 1 MP DX
• 1 OHS
• 1 CL DX
• 1 MP SX
• 1 OHS
• 10 1ASW DX
• 10 2ASW

WOD del 13/11/2013

CFIT WOD T.EFF. (GWM)
6 ROUND FOR TIME:

• 7 C2B PULL UPS
• 14 F.SQ #40/20KG
• 21 ABMAT SIT UPS
• 28 D.U.

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
ME PUSH PRESS 20' WORK 1RM
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 5 PUSH PRESS #50/30KG
• 10 BURPEES
• 15 D.U.

SCUOLA DI FORZA:
GRIP TRAINING
CONDIZIONAMENTO:
SWING

WOD del 12/11/2013

CFIT WOD D.EFF. (WM)
5 ROUND FOR TIME:

• 6 DL #80/40KG
• 12 A.SWING #24/16KG
• 24 LATERAL JUMP

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING

COMPETITOR
CONDIZIONE: 6X400MT ROW 2'REST
WOD (G)
3 ROUND FOR TIME:

• 6 BAR M.U.
• 20 BURPEES

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE

SM:

• JOKE 6 ROUND 25MT
• TIPPING TIRE 6 ROUND 6 RIBALTAMENTI

WOD del 11/11/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 6 HSPU / PUSH UPS
• 12 T2B
• 18 JUMP OVER BOX

SKILL: PRATICA SULLE DEBOLEZZE / STRETCHING GENERALE

COMPETITOR
ME GM 1RM 20' WORK
5'10' REST
CFIT WOD
3 ROUND FOR TIME:

• 10 DL #100/70KG
• 15 A.SWING #32/24KG
• 30 LATERAL JUMP

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
JOKE 25MT 4 ROUND
POWERLIFTING:
PROGRAMMA BACK OFF ALLA ROVESCIA
SQUAT E PANCA


HARD STYLE KETTLEBELL CLASS
W1: 15' PRATICA

• TGU 1/1

GW: 3 ROUND DI QUALITA'

• 10 1ASW SX
• 1 CL SX
• 1 MP + 1 OH LOUNGE SX X 3 VOLTE
• 10 1ASW DX
• 1 CL DX
• 1 MP + 1 OH LOUNGE DX X 3 VOLTE
• 30'' PLANCHE

W3: 5 ROUND

• 10 2ASW
• 5'' REST

WOD del 08/11/2013

CFIT WOD S.EFF. (W)
FOR TIME:
21-15-9

• SDLHP #40/25KG
• THRUSTER #40/25KG

SKILL: PRATICA SULLE DEBOLEZZE

COMPETITOR
CONDIZIONE: 3 X 1000MT ROW 3' REST
5'-10' REST
WOD (GW)
5 ROUND FOR TIME:

• 5 WALL CLIMB
• 10 DL #100/60KG
• 10 C2B PULL UPS

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG #70KG 10' PRATICA

WOD del 07/11/2013

CFIT WOD D.EFF. (GM)
5 ROUND FOR TIME:

• 3 WALL CLIMB
• 6 PUSH UPS
• 9 BURPEES
• 36 D.U. / 72 S.U.

SKILL: PRATICA

COMPETITOR
DE BOX SQUAT 10X2 75'' REST
5'-10' REST
WOD T.EFF.
6 ROUND FOR TIME:

• 6 PULL UP
• 9 RING DIP
• 12 P.CLEAN #60/42.5KG
• 15 D.U.

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE

HARD STYLE KETTLEBELL TRAINING
W1: 10 MINUTI PRATICA

• TGU

GW: 5 ROUND DI PRATICA

• 20 2ASW
• 1 CL SX
• 1 MP SX
• 2 FSQ
• 1 CL DX
• 1 MP DX
• 2 FSQ
• 20 2ASW
• 60'' REST

O. LIFT SESSION

• SNATCH

WOD del 06/11/2013

CFIT WOD T.EFF. (WGM)
5 ROUND FOR TIME:

• 10 P.PRESS #40/20KG
• 10 PULL UPS
• 200 MT RUN
• 10 BURPEES
• 10 A.SWING #24/16KG
• 200 MT RUN

SKILL: PRATICA SULLE DEBOLEZZE

COMPETITOR
ME FLOOR PRESS 1RM 20' WORK
5'-10' REST
WOD (MW)
A.M.R.A.P. 10MIN

• 3 S.PRESS #50/35KG
• 3 P.PRESS #50/35KG
• 3 P.JERK #50/35KG
• 30 D.U.

SCUOLA DI FORZA
GRIP WORK

WOD del 05/11/2013

CFIT WOD D.EFF. (WG)
"MORRISON"
FOR TIME:
50-40-30-20-10

• WALL BALL #8/4KG
• JUMP BOX
• A.SWING #24/16KG

SKILL: PRATICA SULLE DEBOLEZZE/ LAVORO DI POTENZIAMENTO

COMPETITOR
CONDIZIONE: 4X400MT RUN/ROW 2' REST
5'-10' REST
WOD (W)
21-15-9

• SDLHP #43/30KG
• THRUSTER 43/30KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE 4ROUND 7 RIBALTAMENTI

WOD del 04/11/2013

CFIT WOD S.EFF. (M)
5 ROUND FOR TIME:

• 200MT RUN
• 30D.U. / 60 S.U.
• 150MT ROW

SKILL:
PRATICA SULLE DEBOLEZZE

COMPETITOR
ME F.SQ 20MIN WORK
5'-10' REST
CFIT WOD
"NANCY"
5 ROUND FOR TIME:

• 400MT RUN
• 15 OHS #42.5KG/30KG

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
FARMER WALK 30MT (15-15) 4 ROUND

HARD STYLE KETTLEBELL TRAINING
W1: 10MIN PRATICA

• TGU

GW: FOR TECHNIQUE

• 10 1ASW SX
• 1 CL
• 3 MP
• 5 FSQ
• 10 1ASW DX
• 1 CL
• 3 MP
• 5 FSQ
• 60'' PLANCHE
• 60'' REST

WOD del 30/10/2013

CFIT WOD T.EFF. (WGM)
10 ROUND FOR TIME:

• 6 SDLHP #40/30KG
• 9 RING DIP
• 12 A.SWING #24/16KG
• 15 D.U. / 30 S.U.

COMPETITOR
DE BARBELL ROW
10 SET 3REP 70'' REST
5'-10' REST
WOD T.EFF.
10 ROUND FOR TIME:

• 5 HSPU
• 10 HPS #50/30KG
• 15 A.SQUAT
• 20 D.U.

SCUOLA DI FORZA
GRIP TRAINING
TEAR CARD

WOD del 29/10/2013

CFIT WOD D.EFF. (MG)
5 ROUND FOR TIME:

• 400MT RUN
• 10 PULL UPS
• 15 BURPEES

SKILL: PRATICA SULLE DEBOLEZZE

COMPETITOR
CONDIZIONE: 10X200MT ROW 90'' REST
5'-10' REST
WOD S.EFF. (G)
5 ROUND FOR TIME:

• 1 ROPE CLIMB
• 10 JUMP BOX 60/80CM

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE 6 REP #300KG 60'' REST 4 ROUND

WOD del 26/10/2013

1 ORA DI O.LIFT CON ANTONIO GARDELLI!!!

GIORNATA DEI RECUPERI:

• CROSSFIT
• COMPETITOR
• SCUOLA DI FORZA
• HARD STYLE KETTLEBELL TRAINING

WOD del 28/10/2013

CFIT WOD S.EFF. (W)
5 ROUND FOR TIME:

• 10 F.RACK REAR LOUNGE #50/30KG
• 5 P.PRESS #50/30KG
• 15 WALL BALL #8/4KG

SKILL: PRATICA SULLE DEBOLEZZE

COMPETITOR
DE SDL 9X1 75'' REST
5'-10' REST
CFIT WOD  TEST "HELEN":
3 ROUND FOR TIME:

• 400MT RUN
• 21 A.SWING #24/16KG
• 12 PULL UPS

SCUOLA DI FORZA:
ME PARTE BASSA
GESTO STRONGMAN:
JOKE #180KG X 25MT

HARD STYLE KETTLEBELL CLASS:
W1:
5 ROUND FOR TECHNIQUE 

• 10 2ASW + 5/5 1ASW + 5/5 CL
• 60'' REST

GW:
COMPLEX 5 ROUND FOR TECHNIQUE

• 10 1ASW SX
• 5 CL SX
• 3 FSQ
• 10 ASW DX
• 5 CL DX
• 3 FSQ
• 60'' REST

WOD del 25/10/2013

CFIT S.EFF. (M)
5 ROUND FOR TOTAL TIME:

• 500MT ROW
• 120'' REST

SKILL:
PRATICA SULLE DEBOLEZZE

COMPETITOR:
ME CHIN UPS 20' WORK
5'-10' REST
WOD
A.M.R.A.P. 6MIN:

• 5 HPC #60/43KG
• 15 D.U.

SKILL:
HOLLOW ROCK

SCUOLA DI FORZA
DE PARTE ALTA
GESTI STRONGMAN:
LOG 10' PRATICA #70KG
SLED ROW 3 ROUND 25MT #75KG

WOD del 24/10/2013

CFIT WOD D.EFF. (WG)
FOR TIME:

• 10-1 F.SQUAT #60/30KG
• 1-10 HSPU / HSPU ON BOX / PUSH UPS

SKILL WORK:
PRATICE

COMPETITOR
CONDIZIONE: 3X800MT ROW
5'-10' REST
WOD:
FOR TIME:
30-25-20-15-10

• WALL BALL #10/6KG
• PULL UPS

SCUOLA DI FORZA
DE PARTE BASSA
GESTI STRONGMAN:
ATLAS STONE 5X2
FARMER WALK 60% 30MT (15-15) 4 ROUND


HARD STYLE KETTLEBELL CLASS
W1: FOR TECHNIQUE

• 20 2ASW 30'' REST
• 10/10 1ASW 30'' REST
• 10/101ACL ON MINUTE

GW: 4 ROUND FOR TECHNIQUE

• 10 1ASW SX
• 5 1ACL SX
• CRAWLING
• 3 P. UPS
• 10 1ASW DX
• 5 1ACL DX
• CRAWLING
• 3 P.UPS

WOD del 23/10/2013

CFIT WOD T.EFF. (GWM)
5 ROUND FOR TIME:

• 10 PULL UPS
• 10 RING DIP
• 20 A.SW. #24/16KG
• 400MT RUN

SKILL: PRATICA SULLE DEBOLEZZE

CFIT COMPETITOR
ME DL 20' WORK
5'-10' REST
FOR TOTAL REP:
9 MIN A.M.R.A.P.

• 6 DL #BW
• 12 A.SW. #32/24KG
• 150MT ROW

SKILL WORK:

• HOLLOW ROCK

SCUOLA DI FORZA
GRIP TRAINING

WOD del 22/10/2013

CFIT WOD D.EFF. (WM)
5 ROUND FOR TIME:

• 7 CLEAN & JERK #50/30KG
• 21 D.U. / 42 S.U.

SKILL:
PRATICA SULLE DEBOLEZZE

COMPETITOR
CONDIZIONE: 10 X 200MT RUN 2' REST
5'-10' REST
CFIT WOD "GRACE"
FOR TIME:

• 30 CLEAN & JERK #60/43KG

SCUOLA DI FORZA
ME PARTE ALTA
GESTI STRONGMAN
AXLE CLEAN 5 X 1
TIPPING TIRE 8 REP X 3 ROUND

CLINIC DEL 20/10/2013

OLYMPIC LIFT CON IL GRANDE ANTONIO GARDELLI!!!

WOD del 21/10/2013

CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 5 WALL CLIMB
• 20MT WALKING LOUNGE
• 10 T2B
• 20MT WALKING LOUNGE

SKILL WORK:
PRATICA SULLE DEBOLEZZE

CFIT COMPETITOR
DE PUSH UPS 3REP E.M.O.M. 10MIN
5'-10' REST
CFIT WOD:
3 ROUND FOR TIME:

• 50 WALL BALL #10/6KG
• 25 BURPEES
• 600MT ROW

SCUOLA DI FORZA
ME PARTE BASSA
GESTI STRONGMAN:
JOKE 80% MW X 50MT (25-25) 3 ROUND
CAR PUSH 30MT 3 ROUND

HARD STYLE KETTLEBELL CLASS
W1: 3 ROUND FOR TECHNIQUE

• 20 2ASW 30'' REST
• 20 H2HSW + 20 2ASW 30'' REST
• 10/10 1ASW + 20 H2HSW + 20 2ASW 30''REST

GW:

• 5/5 1ASW
• 2 PUSH UPS ON SINGLE KETTLEBELL
• 10-1 SINGLE BENT ROW

WOD del 19/10/2013

CFIT WOD
RECUPERO SETTIMANALE

SCUOLA DI FORZA:
RECUPERO SETTIMANALE

HARD STYLE KETTLEBELL TRAINING

• SWING!!!

WOD del 18/10/2013

CFIT WOD S.EFF. (W)
3 ROUND FOR TIME:

• 10 HPC #60/40KG
• 30 A.SWING #24/16KG

SKILL WORK:
PRATICA SULLE DEBOLEZZE

COMPETITOR
DE GM 10SET 3 REP E.M.O.M.
5'-10' REST
CFIT WOD
5 ROUND FOR TIME:

• 20 S.CLEAN  #43/30KG
• 15 RING DIPS
• 200MT ROW

SCUOLA DI FORZA
DE PARTE ALTA
GESTI STRONGMAN:
LOG #70KG 10' WORK
SLED ROW 3 ROUND #75KG 25MT

WOD del 17/10/2013

CFIT WOD D.EFF. (MG)
5 ROUND FOR TIME:

• 10 RING DIP
• 20 A. SQUAT
• 200MT RUN

SKILL:
PRATICA SULLE DEBOLEZZE

COMPETITOR
CONDIZIONE:
2 X 800MT RUN 3' REST
5'-10' REST
CFIT WOD "FRAN"
FOR TIME:
21-15-9

• THRUSTER #43/30KG
• PULL UPS

SCUOLA DI FORZA
DE PARTE BASSA
GESTI STRONGMAN:
ATLAS STONE 5 X 1
FARMER WALK #120KG X 30MT (15-15)


HARD STYLE KETTLEBELL CLASS
W1:
5 SET FOR TECHNIQUE

• 10/10 1ASW LEGGERO 30'' REST
• 20 H2HSW MEDIO 30'' REST
• 20 2ASW PESANTE 30'' REST

GW:

• 1-10 2ASW
• 10-1 SAXON LONG PRESS
• 2-2 KNEE TO CHEST ON KETTLEBELL