WOD 30.12

Warm up and Skill
Barbell Power
Olympic weigthlifting

METCON

5 Rounds For Time:
5 Power Cleans
5 Front Squats
5 Push Jerks
10 Pull-ups

CROSSFIT CKB

WOD 29.12

PART A
10 to 1 PWR CLEAN
1 to 10 L. BURPEES

 
PART B
4 rnds of:
8x globet squat
10x kb swing
12x t2b

CROSSFIT CKB

WOD 28.12

PART A
Emom 12'
1': 10x DL
2': 10x wall ball
3': 30'' plank hold

PART B
21/15/9
S2O
Box Jump
each round 50x double- under

CF Ckb 

WEIGHTLIFTING PROGRAM 23.12

Skills: 
Thruster/clean/jerk/inverted PUP

1. Thruster: 3, 2, 1, 1, 1, 1, 1. 
2. Clean and jerk: 3+3, 2+2, 1+1 x 5 sets. 
3. Inverted strict Pullups: 4 sets x 10, 8, 6, 4 reps pausing at the top.

CROSSFIT CKB

GYMNASTIC WOD 22.12

FOR QUALITY: 3 ROUNDS (Team 2)

• 15 Nose to wall
• 20 Touch push ups
• 15 Second Handstand
• 20 C2B (i go you go)

CROSSFIT CKB

WOD 21.12

SKILLS
Handstand push ups
Hanstand hold

Complete as many reps as possible in 20′ of:
- 10 Handstand Push-ups

- 40 Lunges
- 100 SU

EMOM 10'
- 10 Box jump (odd)
- 5 Burpees over the box (even)

CASH OUT
200 Leg raise
  
CrossFit CKB

WOD 18.12

GYMNASTIC SKILL
5' Practice Kipping
5' Practice TTB/K2E

PULL
Deadlift 5 x 5

METCON

3 Rounds For Time:
7 Hang Cleans @20/10 KG
10 Toes 2 bar/K2E
25 Cleans Deadlift @20/10 KG
20 American S.@12/16 KG

Ckb CROSSfit ROMAnord

WEIGHTLIFTING PROGRAM 17.12

 

Strength: 
1) Clean – Work up to a max for the day
2) Push press – Work up to a 2 rep max for the day

Work Capacity: Complete as many rounds as possible in 5 minutes of:
-5 Front squat
-50 SU
Standard 5 Round
 

Core: 3 rounds, not timed:
-10x weighted barbell Back extensions
- max rep Strict pull ups

Crossfit CKB

BENCHMARK (16.12)

CASH IN
4+4 RND
30-30 off-on 

Hollow-Arch


SKILLS
WALL BALLS Practice
AMERICAN SWING Practice


ANNIE

• Double-unders
• Sit-ups

50-40-30-20-10 rep rounds
For time

CASH OUT
Double Sally UP&DOWN
AIR SQUAT-BRIDGE POSITION

CROSSFIT CKB

GYMNASTIC 15.12

SKILLS QUALITY
- Vertical Body
- Handstand Walk
- Wall Climb
- Bar Exercise

For QUALITY

• Accumulate 4 Minutes Of L Hangs 
• Every Time You Beak Perform 20 Superman Rocks 
• Accumulate 3 Minutes Of Hollow Bodys
• Every Time You Break Perform 15 Superman Rocks

CROSSFIT CKB RMND

WOD 14.12

TEAM SKILL
10′ Practice Kipping
10' Practice Power Clean

TEAM WOD
In Team of 3 Complete  

For Time:
200 Squat
300 Sit-ups
50 Power Clean

CrossFit CKB

HERO 11.12

• Squat clean, 30 reps
• 30 Pull-ups
• Run 800 meters

 3 rounds for time

CF CKB

GYMNASTIC TEST (10.12)

  FOR TIME:

 

- Max rep Plank

- Push Ups (100 man-50 woman)

- 100 Air Squat

- Max rep Strict Pull Ups  (Woman: Max Time Isometric Inverted)

- 100 Burpees 

 

 

CROSSFIT CKB ROMANORD

BENCHMARK 9.12

SKILL
POWER SNATCH

PART A
"ISABEL"

PART B 
5 ROUND
10 T2B
10 AMERICAN SWING
 MAX REP STRICT PULL UP

Beginner variation:
C2B
RUSSIAN S.
JUMP PULL UP

CROSSFIT CKB

WOD 7.12

CLEAN
OTM x 7' : 2 Power Cleans (Team by TWO)

METCON
For Time:(Team by TWO)

- 15 Power Cleans 
(5x3 i go you go)
- 400 SU 
(100x4 i go you go)
- 15 Power Cleans  
(5x3 i go you go)
- 400 SU  
(100x4 i go you go)
- 15 Power Cleans  
(5x3 i go you go)

CASH OUT
TTB/C2B (Team)
Max Rep 
Amrap 5'

CROSSFIT CKB

HERO WOD  (4.12)

JOSHUA

• OH squat, 21 reps
• 42 Pull-ups
• OH squat, 15 reps
• 30 Pull-ups
• OH squat, 9 reps
• 18 Pull-ups

Beginner Variation:

• Front squat
• Wall Climb

 For time

CF CKB

WEIGHTLIFTING PROGRAM 3.12

Bench press:
65%x10, 75%x8, 80%x6, 85%x4, 88%x3, 92%x2

Clean deadlifts:
65%x10, 75%x8, 85%x6, 95%x4, 100%x3, 100%x 2
   
Front squats: pause at the bottom on the last rep
65%x10 
75%x8
80%x6 
85%x4 
88%x3
92%x2
   
FS+Press: 1 front squat +5 presses x 5 sets

CF CKB RomaNord

BENCHMARK (2.12)

CHELSEA

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Beginner (variation)

• 5 Burpess
• 10 Push-ups
• 15 Squat

 Each min on the min for 30 min

CrossFit CKB RomaNord

GYMNASTIC WOD 1.12

WARM UP
ABDOMINAL KILLER WORKOUT
Double Tabata
- Abs in&out
- Spiderman
- Russian Twist
- Bycicle

FLEXIBILITY: 

• 10 Sit Up to Pikes
• 10  Sit Up to Straddles
• 20  Side Leg Swings Each Leg
• Hold Pancake Split  (2 Minutes)

 For Quality

3 ROUNDS: Team One

• 20 Second  L Hangs  
• 5 Toes to Bar from L Hangs  
• 5 Knees to Elbows  
• 5 Toes to Bars  

3 ROUNDS: Team Two

• 20 Second Tenuta di Plank
• 5 Push Ups
• 5 Gymnastic Push Ups
• 5 Plank up&down

3 ROUNDS: Team Three

• 20 Second Isometric Air Squat
• 5 Squat Jump
• 5 Pistols
• 5 Vertical Jump

CROSSFIT CKB

WOD 30.11

WARM UP
TABATA SPRAWL

SKILLS POWER
TTB-K2E-COMMANDO PULL UPS

PART A
EMOM 10'
7 AMERICAN SWING
7 LATERAL BURPEES OVER THE KT

PART B
Amrap 9'
250 AIR SQUAT

AMRAP 9'
6 POWER CLEAN
6 OH PLATE LUNGE

CASH OUT
ABDOMINAL KILLER WORKOUT
Double Tabata
- Abs in&out
- Spiderman
- Russian Twist
- Bycicle

CROSSFIT CKB

HERO WOD 4 (27.11)

DANIEL (variation)

• 50 Pull-ups
• 400 SU
• Thruster, 21 reps
• 10-1 Burpees-Plank Up&Down
• Thruster, 21 reps
• 400 SU
• 50 Pull-ups

 For time

Crossfit CKB

WEIGHTLIFTING PROGRAM 26.11

For quality:

Snatch on the minute
60%x1x5 min, 65%x1x5 min, 70%x1x5 min.

Now take as much time as you need and you select  the  weight try for 5 perfect singles. If you miss a weight out of those 5 singles you are finished.

Clean and Jerk on the minute
60%x1x5 min, 65%x1x5 min, 70%x1x5 min.

CROSSFIT CKB ROMANORD

BENCHMARK 3 (25.11)

 LINDA (aka “3 bars of death”)

• Deadlift
• Bench Press
• Clean Deadlift

 10/9/8/7/6/5/4/3/2/1 rep rounds for time

CrossFit CKB

GYMNASTIC WOD 24.11

SKILLS e MOBILITY
HANSTAND HOLD PRACTICE
EXPLOSIVE PUSH UPS& PUSH UPS
KETTLEBELL VARIATIONS

7 Rounds: For Quality

• 10 Nose to Wall+10 sec. Handstand Hold
• 10 Burpees to Box jump
• 10 explosive Push Ups
• 10 KT American S.

Beginner

• 10 Wall Climb
• 10 Burpees to Box jump
• 10 Push Ups
• 10 KT American S.

CROSSFIT CKB ROMANORD

WOD 23.11

GYMNASTIC SKILL

10' Practice TTB/Ring/Rope Climb

WOD
2 Rounds For Time:
20 Toes To bar
25 Power Cleans
50 Double-Unders

GYMNASTIC SKILL
10' Practice Rope Climb/Ring/TTB

WOD
2 Rounds For Time:
20 Toes To bar
25 Power Cleans
50 Double-unders

CrossFit CKB

HERO WOD 3 (20.11)

MURPH

• 1 mile Run 
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run 

Beginner

•  1 mile Run
• 50 scapular pull-ups
• 100 push-ups
• 300 Squats
• 1 mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

CrossFit CKB

WEIGHTLIFTING PROGRAM 19.11

Strength: 
1) Clean + jerk: 

Work up to a 1x clean + 1x jerk max for the day. 

Then 1+1 @ 95% and 1+1 x 2 sets @ 90%.
 

2) Front squat: 

Work up to a 2 rep max for the day. 

Then 2 reps x 1 set @ 95% and 2 reps x 1 set @ 90%.
 

3) Power jerk: Work up to a 2 rep max for the day.
 

Work Capacity: “Matt 16″. 

Complete the following for time:
-16x deadlifts
-16x hang power cleans
-16x push presses
-300SU
-16x deadlifts 

-16x hang power cleans 

-16x push presses 

-300SU
-16x deadlifts
-16x hang power cleans
-16x push presses
 

Core: 3 rounds, not for time:
-Max rep toes to bar
-60 second lower back

CROSSFIT CKB ROMANORD

SPECIAL CLASS CROSSFIGHT (18.11)   

WARM UP: EMOM 4' 

- 10 Plank Up&Down
- 10 DU
- 10 Lunge
- 50 SU

SKILLS:   
- Techniques to Combat Arms and Legs
- Techniques to combat on horizontal plane

Conditioning MMA

 Team A: Amrap 10'
- 10+10 Burpee/Combinations of kicks and punches
- 10+10 Clean/Combinations schivata-pugni
- 10+10 Front Squat/Combinations of kicks and punches

Team B: Amrap 10' 
- 10+10 Burpee over the bag + Ground to overhead 
- 10+10 Jump over the bag + Techniques arms Lunches ridden
- 10+10 Air overturning bag + Scissors and arm techniques

Team C:  10'
Combinations fighting one vs one

Cash out: Boxing bag-Stretching

CROSSFIT CKB ROMANORD

GYMNASTIC WOD (17.11)

For QUALITY

3 ROUNDS:

• 10 Olympic Push Ups 
• 30 Second L Seats 
• 10 Candle Stick to Levers 
• 30 Shoulder Tap In Handstand Hold Against Walls  

Beginners Regressions

• 10 Push Ups
• 30 Second Hollow Position
• 10 Candle Stick to Levers
• 30 Shoulders Tap In Hold Push Ups

CrossFit CKB RomaNord

WOD 16.11

PART A
TEAM 
4 RFT
21 AMERICAN SWING
15 WALL BALL
9 THRUSTERS
6 BURPEES PULL UP

BEGINNER
21 Russian Swing
15+15 Lunges
18 Air Squat
6 burpees 

PART B
10.9.8.7.6.5.4.3.2.1
PULLUP
BURPEES

BEGINNER
PROGRESSIONS PULLUP
PUSH UPS

Cash out
TABATA CORE

CrossFit CKB RomaNord

PRIMO TROFEO CROSSFIT CKB ROMANORD

Sabato 19 dicembre dalle ore 11 presso CrossFit Ckb Romanord, si svolgerà il primo 'Trofeo CrossFit Ckb Romanord'. 

Programma di gara

- Ore 11,00 registrazione partecipanti
- Ore 11,30 demo wod qualificazione e a seguire inizio hit gara
   PAUSA PRANZO
- Ore 15,30 demo wod 1 e a seguire inizio hit gara
- Ore 17,00 demo wod 2 e a seguire inizio hit finale
- Ore 18,00 premiazione

Regolamento Challenge:

- La gara si svolgerà in due sessioni: mattina e pomeriggio per dare maggior recupero agli atleti
- Ci saranno 4 Team misti, Uomo/Donna/Beginner/Advanced.
- I Wod verranno comunicati direttamente il giorno della gara.
- Standard e Rep da rispettare come gesto tecnico e capacità di carico pena penalizzazione Team (No Rep).
- Possibilità di completamento Rep previo Touch and Go (se il compagno di team è in difficoltà).
- Ogni esercizio dovrà essere svolto singolarmente da ogni componente del Team.
- Per ogni Team verrà nominato un Capitano.
- I punteggi verranno definiti in base ai tempi di ogni Team.
- La valutazione dei competitor si baserà su 2 fattori: Gesto tecnico e Tempi.

Verranno premiati:
1) Il miglior Team
2) Il miglior atleta Assoluto
3) Il miglior atleta Man Advanced
4) Il miglior atleta Man Beginner
5) Il miglior atleta Woman Advanced
6) Il miglior atleta Woman Beginner

STANDARD
- Standard KT Advanced Man (24/20)
- Standard KT Beginner Man (16)
- Standard KT Advanced Woman (16/12)
- Standard KT Beginner Woman (12/8)
- Standard Med-Ball Advanced Man (7/9)
- Standard Med-Ball Beginner Man (5/6)
- Standard Med-Ball Advanced Woman (5/6)
- Standard Med-Ball Beginner Woman (4/5)
- Standard Barbell+Bumpers Advanced Man-Woman (40/30) 
- Standard Barbells+Bumpers Beginner Man-Woman (30/20)

CROSSFIT CKB ROMANORD

HERO WOD (13.11)

MICHEL

• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups

 3 rounds for time

Crossfit Ckb Romanord

WEIGHTLIFTING PROGRAM 12.11

Strength: 
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Strict pullups: 3-5 sets x 5 reps

Work Capacity:  Complete the following for time:
-100x overhead squat
*Anytime that you break or the bar leaves the overhead position, immediately perform 5x box jump

Core: Complete 25-20-15-10-5 reps of:
-sit ups
-leg raise
Unbroken reps

CrossFit RomaNord

BENCHMARK 2 (11.11)

BARBARA

• 20 Pull-ups/Ring Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Air Squats

5 rounds for time

CrossFit Ckb Romanord

Gymnastic WOD 10.11

For Quality: 5 RND

- 30'' Handstand Hold against wall
- 10 Ring push up/Pull up Kipping
- 5 HSPU
- 10 handstand forward rolls

CF ROMANORD

WOD 9.11

PART A
Team 1: 4x MAX REP STRICT PULL UP + KIPPING rest 90"
Team 2: 4x MAX REP P. CLEAN + TRHUSTER rest 90''
Team 3: 4x MAX REP KT SNATCH + KT CLEAN & PRESS rest 90'' 

PART B
TIME CAP 6'
60 AIR SQUAT
30 PUSH UP
20 BURPEE  
REMAINING TIME
KB SNATCH

PART C
Amrap 10' unbroken
SU 

CrossFit Ckb

HERO WOD (6.11)

CASH IN: Emom 10'
10 Burpees
5 Candle Stick 

Stretching after every sets

TAYLOR

• Handstand push-ups
• Ring dips/French press
• Push-ups

 21-15-9 reps, for time

CASH OUT : Amrap 5'
Sit up

CrossFit Ckb

WEIGHTLIFTING PROGRAM 5.11

Strength: 
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM
2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM
3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

Work Capacity: 30 minutes – EMOM, perform:
-Minute 1 = 80 SU
-Minute 2 = 10 one arm KB squat clean to thruster
-Minute 3 = 10 bumper plate lunges

CKB CF RMND

BENCHMARK 1 (4.11)

ANGIE

• 100 Pull-ups/Pull-ups Ring/Jump Ring Muscle up
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

 For Time: Complete all reps of each exercise before moving to the next.

CKB CROSSFIT ROMANORD

Gymnastic WOD 3.11

CASH IN
Core Stability


SKILLS
One-Arm Handstand progression

FOR QUALITY
Emom 12'
- Minute 1: Handstand hold against wall 30''
- Minute 2: One Arm Handstand left 30''
- Minute 3: One Arm Handstand right 30''

CASH OUT
Tabata Russian Twist

CKB CF ROMANORD

WOD 2.11

KB SNATCH
6 x Kb Power Snatch + 2 Overhead Squat

METCON
For Time:
15-12-9-6-3
Overhead Squat
40 Double-unders after Every Sets

CF ROMANORD

CF CKB ROMANORD: NUOVA CICLIZZAZIONE WOD

Ecco la nuova programmazione settimanale del CKB CrossFit RomaNord a partire da oggi

La ciclizzazione degli allenamenti si baserà su 4 fattori determinanti: Condizionamento, Skills tecnici di Ginnastica e Pesistica, Benchmark, WOD avanzati e Mobility. Gli orari dell'Open Gym verranno definiti in  base alle prenotazioni.

CKB CF ROMANORD

WEIGHTLIFTING PROGRAM 29.10

Strength: 
1) Clean from the blocks (At the knee): Work up to a 3 RM: 3 reps @ 95% 3RM, 3 reps @ 90% 3RM

2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM

3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM

Work Capacity: Complete the following for max reps
1) Complete as many reps as possible in 7 minutes of:
-Deadlifts
-Strict handstand push-ups
Rest 5 minutes
2) Complete as many reps as possible in 7 minutes of:
-Power cleans
-Pistols

Core: 
Romanian Deadlift: 3-5 sets x 5 reps within 90% of 5 RM

CrossFit CKB RomaNord

WOD 28.10

Warm-Up: Linear
Mobility: Hamstrings

Part A)
8-6-4-3-2
Sumo deadlift
*30 sec Handstand hold after each set (facing wall or free standing)

Part B)
5 rounds for time:
7 SDLHP
14 Ring dip/Reverse Strict Pull Up/Ring Pull Up/14'' ISO Rope Climp L position
21 Butterfly situps

Mobility: Lower Back

CrossFit CKB

Gymnastic WOD 27.10

Warm UP: 4 RND
30'' Off 30'' On 
- L-sit
- Handstand wall

Skills
Stretching
1 Arm Pushups
Pistols

For Quality
- 10 ALTERNATING ONE ARM PUSH UPS
- 10 ALTERNATING PISTOLS
- 10 ROLLS TO CANDLE STICKS
- 15 HOLLOW ROCKS
3 RND

CROSSFIT ROMANORD

WOD 26.10

CASH IN
10->1
DU-Gimnastyc Pushups

SKILL
Squat Overhead

PART A
Emom 12'
odd: 6 o/h Squat
even: 10 Muscle Clean

PART B
30-27-24 V-up
21-18-15 Lateral Burpees
12-9-6 Lounge Overhead

CASH OUT
100 Russian Twist

CKB CrossFit

WOD 23.10

WARM UP
Circuit of Skills: 1 one 1
- 5 Burpees
- Speed Run
- 10 Push ups
- 50 SU
- 5 HSPU
- 5 Wallball


Skills
Kipping: Pullup-TTB
C2B

Amrap 20':
10 R. Swings

5 Pull-ups
10 Push-ups
5 TTB
150 SU

CORE
50 V-ups for quality

CROSSFIT CKB