CROSSFIT CLASS 30.12

Cash in
7min. EMOM 
Bar Complex

Gymnastic Work
4 Round of:
8  Sit Up
4 Strict Pull Up
2 Wall Climb

6 rnds For time
6 STOH 40/30 kg
9 Box Jump over
12 Burpees

Cash out
7min. EMOM
30sec. DU
30sec. SU

CFCKB

CROSSFIT CLASS 29.12

DL 5/5/3/3/3 70-->75% 1 RM rest 2'

AMRAP 14'
20/40 DU/SU
3 PC 50/30 kg
Ladder
2,4,6,8,10...T2B

CFCKB

CROSSFIT CLASS 28.12

Core Training!
4 Sets Of:
10 V-Ups
10" Hold Arch Position
10" Hanging on the Bar In Hollow Position
For Time!!!

21/15/9
Thruster 40/25kg M/W
T2B/K2C
9/15/21 Burpees

Cash out...

CFCKB

CROSSFIT CLASS 27.12

Gymnastic Work!
4 RNDS
1 Kipping hspu (complete)
6 Alt. Pistols (ring support)

For Time!!!
20ft handstand walk
30 pull ups
30/60 DU/SU

25ft handstand walk
30 Goblet Squat
400 mt Carry

CFCKB

Crossfit class: Christmas WOD 24.12

Mobility & skill
Antipasto di pesce
Fritti misti

AMRAP 60'
- 3 piatti di tagliolini all'astice
- 2 piatti di spaghetti alle vongole
- 1 frittura mista
- 2 etti di mazzancolle + 2 di gamberoni

EMOM 45'
Odd mezzo torrone
Even 2 fette di panettone

Cash out
2 bicchieri di spumante for time

CFCKB

CROSSFIT CLASS 23.12

Bench Press 5 Sets 5 Reps
70-75% 1Rm Rest 2'

18' AMRAP
Team Of 2 I Go You Go
6 Deadlift 80kg
7 Box Jump
8 Burpees

CFCKB

CROSSFIT CLASS 22.12

Gymnastic Work
3 Rounds of:
3 Wall Climb
10 Back Extension
15 Air Squat

Skill. Medicine Ball Clean

Team of 2 
For Time!!
40 Burpees touch hand team
100 Wall Ball
80 Sit Up
60 MBC
40 Burpees touch hand team

CFCKB

CROSSFIT CLASS 21.12

Back Squat 
4 Sets 6 Reps
70 % 1 RM rest 2'

For Time
21/15/9/6
KT GTOH
Burpees
Back Squats
Each Round Perform 6 Pull Ups

CFCKB

CROSSFIT CLASS 20.12

Gymnastic Work
3 Rounds
3 Scapular Pull Up
6 Ring Push Up
9 Bar Tuck Up

14' AMRAP
6 OHS 40/25kg
9 Slamm Ball
100 SU (any style)

CFCKB

CROSSFIT CLASS 19.12

Emom 8'
3 DL
3 HPC
3 STOH
M 50/40 kg
F 35/25kg
For Time!!!

5 Rounds of
200 SU
10ft Walking Lunges OH Bumpers 10/5kg
12 Push Ups

CFCKB

CROSSFIT CLASS 16.12.2016

Movement prep: Warm Up
- 4x5 Pull up strict
- 4x5 BTN Pull up/Bent over Rows (beginner)

AMRAP 20'
- 8 OHS
- 8 Pull ups / Pull ups BTN
- 8 Wall ball
- 8 KBS

Cash out...

CFCKB

WEIGHTLIFTING CLASS 15.12.2016

 MOBILITY & SKILL WORK 
- Front squat: 10 sets of 3 at 83%
- Back squat: 3 sets of 2 at 80%
- Snatch balance no dip x 1 + Snatch balance with a dip x 1
- Sit ups x 100

CFCKB

CROSSFIT CLASS 14.12.2016

- Streching routine - 

SKILL WORK
2' plank
rest 30''
3' plank
rest 30''
4' plank

ASSAULT: Amrap 24'
- 3 Muscle up/5 C2B
- 6 Thruster
- 9 Squat jump
- 12 Sumo Deadlift
- 15 Burpees
- 18 Push up
- 21 Sit up

BUY OUT
complex
8' EMOM
10 Sit up rest time Plank for 8 Rounds

CFCKB

GYMNASTIC CLASS 13.12.2016

CORE:
10x10 wipers a terra + barra (5+5)

GYM STRENGTH:
EMOM 12 min
I: 1 strict pull up + 0:20 push up hold
II: 2 ring dip & 0:15 handstand hold

GYM CONDITIONING:
6x3 muscle up transition
6x3 pull up transition

CFCKB

CROSSFIT CLASS 12.12.2016

STRENGTH:

1) Clean block work: 10 rounds - Every 2 minutes, complete:
-1x Clean pull + 1x Clean + 1x Jerk

2) 2 rounds: Team Work

-60 seconds max rep clean and jerk (m@30-w@20)
-60 seconds rest
-60 seconds max rep clean and jerk (m@40-w@30)
-60 seconds rest
-60 seconds max rep clean and jerk (m@50-w@40)

Rest 3 minutes

WORK CAPACITY
“Rene”: Complete 7 rounds for time of:

- Skip run 200
- 21x walking lunges
- 15x pull-ups
- 9x burpees

CFCKB

CROSSFIT CLASS 9.12.2016

Warm up & Mobility

Skill Work: Pwc-DL-Snatch-S2O

METABOLIC CONDITIONING WORKOUT 
0 - 10'
50 Burpees+ Amrap S2O

10' - 13' REST

13' - 20'
250 SU + Amrap Pull up/Push up

20' - 23' REST

23' - 27'
25 Squat jump + Amrap Sit up

CFCKB

HERO ITALIAN WOD

Per tutti noi che viviamo il CrossFit

CrossFit Inc. ha dedicato un WOD, un HERO, al Capitano Manuel Fiorito.
"Il Capitano Manuel Fiorito, in servizio al 2° Reggimento Alpini di Cuneo, fu vittima di un attentato in Afghanistan il 5 maggio 2006 nella Valle del Musay in seguito al quale fu insignito della medaglia d'Argento al Valor Militare alla memoria. L'attentato causò la morte istantanea del Maresciallo Luca Polsinelli mentre il Capitano Fiorito benché ferito gravemente, si preoccupò di mettere in sicurezza i feriti e predisporre la difesa. Poco dopo spirò anch'egli".

Manuel
5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
After the run, rest for the remainder of the 3 minutes before beginning the next round.

ONORE A TE

CFCKB

CROSSFIT CLASS 7.12.2016

PART A (Partner wod)
20' amrap
- 20 hspu
- 5 Burpees pull up+ttb/( Beginner) 5 burpees med ball+leg raise

- 20 Thruster
- 5 Burpees pull up+ttb/( Beginner) 5 burpees med ball+leg raise

- 20 PWC & Press
- 5 Burpees pull up+ttb/( Beginner) 5 burpees med ball+leg raise

PART B
Burpees challange
4 min amrap burpees plate

CFCKB

GYMNASTIC CLASS 6.12.2016

CORE:
- 25 chiusure del busto a gambe divaricate a 90^ (TESTA E SPALLE ALLINEATE AL BUSTO, PIEDI A TERRA): 8 ROUNDS
- 10 hollow- arch rolls

SKILL & MOBILITY

GYM CONDITIONING 
Amrap 10 min
10 handstand push up (Regression for Beginner)
1 Bar complex

CFCKB

CROSSFIT CLASS 5.12.2016

Skill Work 
3 Rounds, not timed:
-5x eccentric/negative pull ups (Strict pull ups with 5 second lower to full extension)
-3x max height vertical jump
-6x Bumper Turkish get ups, 3R/3L

Work Capacity

PART A: Complete 4 rounds for time
-50 sprint SU (any style)
-10ft overhead lunge
-100 sprint SU (regular style)

PART B: In as few rounds as possible, complete 50 reps at each movement:
-Max rep front squat in 30 seconds 
-60 seconds rest

*Rest 3 minutes, then:

-Max effort bar facing burpees in 30 seconds
-30 seconds rest

*Rest 3 minutes, then:

-Max effort Pull ups/Ring Pull ups/Rope Pull ups (advanced) - Push ups (beginner) 30 seconds 
-15 seconds rest

CFCKB

CROSSFIT CLASS 2.12.2016

Skill Work: 3 Rounds, not timed:
-10 max effort diamond push ups
-30 second Plank
-10x Globet squat

Strength: Team 2
1: Deadlift-Bench Press, Warm up, then:
-70%x 8, 80%x 8, 90%x 8+.

Work Capacity: Partner WOD
Complete 2 rounds for time of:
-100ft Farmers walk with partner
-80x 1-arm Russian KB swing, 40R/40L
-60x Burpees
-40x knees to elbow

CFCKB

WEIGHTLIFTING CLASS 1.12.2016

Warm up & Mobility

SKILL WORK: 
- Barski snatch: hang 3 reps for 5 sets.
- Snatch push press+Ohs: 5+3, 4+2, 3+2+, 2+1, 1+1,  choose the weight.
- Snatch high pulls: get acceleration on bar: 3 sets x 3, 2, 1 reps….start at 85%x3, 90%x2x2,
- Good mornings to squat: 3 sets x 5 reps.
- Sit ups using weight behind head: 50 total reps.

Beginner: Clean

CFCKB