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

WOD del 16/10/2013

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

• 10 OH PLATE STEP UPS #10/5KG
• 15 JUMP BOX
• 10 PUSH JERK #50/25KG
• 15 BURPEES

CFIT COMPETITOR
ME S.PRESS
20' WORK
5'-10' REST
WOD:
A.M.R.A.P. 9MIN:

• 10 PUSH PRESS
• 200MT RUN

SCUOLA DI FORZA
CONDITIONING & GRIP TRAINING

WOD del 15/10/2013

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

• 10 PULL UPS
• 10 THRUSTER #40/30KG

SKILL WORK:
PRATICA SULLE DEBOLEZZE

CFIT COMPETITOR

• 8 X 200MT RUN 2' REST

5'-10' REST
5 ROUND FOR TIME:

• 5 RING / BAR M.U.
• 20 JUMP BOX

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN:
TIPPING TIRE 8 RBALTAMENTI X 3 ROUND 60'' REST #300KG
KEG C&P 60'' WORK / 60'' REST 3 ROUND FOR REP

WOD del 14/10/2013

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

• 5000MT ROW

SKILL:
GYMNASTIC PRATICE

COMPETITOR
ME GOOD MORNING LOW POS. START
5'-10' REST
CFIT WOD
A.M.R.A.P. 8 MIN:

• 10 SDLHP #45/30KG
• 30 D.U.

SKILL:

• 3 SET MAX REP HOLLOW ROCK 60'' REST

SCUOLA DI FORZA
ME PARTE BASSA
GESTI STRONGMAN:
JOKE #200KG 25MT 3 ROUND 60'' REST
CAR PUSH 25MT 3 ROUND 60'' REST


HARD STYLE KETTLEBELL CLASS
W1: 2 ROUND

• 20 2ASW (LW) 30'' REST
• 20 2ASW (HW) 30'' REST
• 5/5 X 2 1ASW (LW) 30''REST
• 5/5 X 2 1ASW (HW) 30'' REST
• 10/10 1ASW (LW) 30'' REST
• 10/10 1ASW (HW) 30'' REST

GW: 5 ROUND FOR TECHNIQUE

• 5 DBSW
• 1-1 RENEGADE ROW
• 2 PUSH UPS ON KETTLEBELL

 

WOD del 12/10/2013

GIORNATA DEI RECUPERI:

• CFIT WOD
• KETTLEBELL TRAINING
• SCUOLA DI FORZA
• SKILL

WOD del 11/10/2013

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

• 20 SIT UPS
• 15 JUMP OVER BOX
• 10 RING DIP

SKILL:
GYMNASTIC PRATICE


SCUOLA DI FORZA
DE PARTE ALTA
GESTI STRONGMAN
LOG PRESS #60KG 10' WORK
AXLE PUSH PRESS

WOD del 10/10/2013

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

• 7 OHS #60/30KG
• 50MT FARMER WALK #32/16KG
• 14 OHS #60/30KG
• 50MT FARMER WALK #32/16KG
• 21 OHS #60/30KG
• 50MT FARMER WALK #32/16KG

CFIT TECHINQUE:
GYMNASTIC


SCUOLA DI FORZA
DE PARTE BASSA
GESTI STRONGMAN:
ATLAS STONE PRATICA
FARMER WALK #110KG X 30MT (15-15) 3 ROUND


HARD STYLE KETTLEBELL CLASS
W1: 3 ROUND FOR QUALITY

• 20 2ASW 30'' REST
• 20 H2HSQW 30'' REST
• 10 SW/TR 30'' REST
• 5/5 1ASW X 2 REST 30''
• 10/10 1ASW 30'' REST

GW: COMPLEX 5 ROUND

• 5-5 1LDL
• 5 GSQ
• 3-3 HALO
• 3 SAXON PRESS

WOD del 09/10/2013

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

• 10 P.PRESS #40/25KG
• 10 JUMP BOX
• 10 K2E
• 10 F.SQUAT #40/25KG
• 400MT RUN

WOD del 08/10/2013

GYMNASTIC SKILL

• HS HOLD FACE WALL
• HS LATERAL WALK FACE WALL
• HSPU FACE WALL

15' PRATICA
5' REST
CFIT WOD S.EFF. (GM)
5 ROUND FOR TIME:

• 10 PULL UPS
• 15 BURPEES
• 20 D.U. / 60 S.U.

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
RE LOG 5X1 90'' REST

WOD del 07/10/2013

GYMANSTIC SKILL:

• HOLLOW ROCK
• SUPERMAN ROCK

5' REST
CFIT WOD S.EFF. (W)
"DT"
5 ROUND FOR TIME:

• 12 DL #70/45KG
• 9 HPC #70/45KG
• 6 PUSH JERK #70/45KG

SCUOLA DI FORZA
ME PARTE BASSA
GESTO STRONGMAN:
SLED PULL #100KG 30MT 6 ROUND

HARD STYLE KETTLEBELL CLASS
WORKOUT 1
3 ROUND FOR QUALITY:

• 20 2ASW 30'' REST
• 20 H2HSW 30'' REST
• 10 SW/TR 30'' REST
• 20 2ASW 15'' REST
• 20 H2HSW 15'' REST
• 10 SW/TR 15'' REST

G. WORKOUT
LADDER:

• 1-10 2ASW
• 10-1 SAXON PRESS

WOD del 04/10/2013

GYMNSTIC SKILL:

• RING M.U.

20' PRATICE
5' REST
CFIT WOD S.EFF. (M):

• 2500MT ROW

OGNI 60'' 10 D.U. / 20 S.U.

SCUOLA DI FORZA
DE PARTE ALTA
GESTI STRONGMAN:
LOG PRESS #70KG 60'' MAX REP
SLED ROW#60KG 30MT 3 ROUND

WOD del 03/10/2013

CFIT GYMNASTIC TECHNIQUE
RING M.U.
20' PRATCA
CFIT WOD D.EFF. (WG)
FOR TIME:
21-15-9

• F. SQUAT #60/40KG
• RING ROW

SCUOLA DI FORZA
DE PARTE BASSA
GESTI STRONGMAN:
ATLAS STONE 5 SET 1RM 120'' REST
FARMER  WALK 30MT (15-15) #100KG


HARD STYLE KETTLEBELL TRAINING
WORK 1: 2 ROUND FOR PRATICE

• 20 2ASW 30'' REST
• 20 2ASW + 20 H2HSW 30'' REST
• 10 SW/TR + 20 H2HSW + 20 2ASW 30'' REST

G. WORK:

• 10-1 2ASW
• 1 ROCK UP

WOD del 02/10/2013

CFIT WOD T.EFF. GWM)
3 ROUND FOR TIME:

• 50 JUMPING PULL UPS
• 30 OH PLATE LOUNGE #10/5KG
• 20 A.SWING #24/16KG

SCUOLA DI FORZA
CIRCUITO STRONGMAN
6 ROUND FOR TIME:

• ATLAS STONE WALK #85KG
• 5+5 BRIK CLEAN E PRESS #10KG
• 10+10 S.HAMMER
• 100MT FARMER WALK #24-24KG

WOD del 01/10/2013

CFIT PREP WORK
GYMNASTIC TRAINING
BAR M.U.
20' WORK
CFIT WOD D.EFF. (WM)
3 ROUND FOR TIME:

• 10 PC + JERK #60/40KG
• 50 D.U.

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN
TIPPING TIRE 90'' MAX REP #300KG 3 ROUND

WOD del 30/09/2013

CFIT PERP WORK
GYMNASTIC TRAINING
BAR M.U.
20' WORK
CFIT WOD S.EFF. (G)
5 ROUND FOR TIME:

• 5 WALL CLIMB
• 20 JUMPING LOUNGE

SCUOLA DI FORZA
ME PARTE ALTA
GESTO STRONGMAN
JOKE #165KG 30MT 5 ROUND

HARD STYLE KETTLEBELL CLASS

WOD del 27/09/2013

CFIT PREP WORK
DE PUSH PRESS
E.M.O.M. 10 MIN 3 REP
5' REST
CFIT WOD S.EFF. (W)
3 ROUND FOR TIME:

• 5 THRUSTER #60/40KG
• 30 A.SWING #24/12KG

SCUOLA DI FORZA
DE PARTE ALTA
GESTO STRONGMAN:
LOG 90'' MAX REP #60KG
FARMER WALK #75KG 40MT (20+20) 5 ROUND

WOD del 26/09/2013

CFIT PREP WORK
DE REAR BACK RACK LOUNGE
E.M.O.M. 10MIN 2+2 REP
5' REST
CFIT WOD D.EFF. (MG)
5 ROUND FOR TIME:

• 200MT RUN
• 5 PULL UPS
• 5 T2B
• 5 K2E

SCUOLA DI FORZA
DE PARTE BASSA
GESTO STRONGMAN:
ATLAS STONE