“WORKOUT OF THE YEAR” – TUESDAY 31.12.19 – “GOOD END” “WORKOUT OF THE YEAR” – TUESDAY 31.12.19 – “GOOD END”
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Special Wod

Home / Posts Tagged "Special Wod"

Tag: Special Wod

“WORKOUT OF THE YEAR” – TUESDAY 31.12.19 – “GOOD END”

ONLY ONE SPECIAL CLASS TODAY AT 10.30

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

CONDITIONING

CONDITIONING

TEAM WOD

“CRAZY MURPH”
1600 mt Weighted Run
100 Syncro Pull Ups
200 Pull Trhu Push Ups
300 Sand Bag Syncro Squats
1600 mt Weighted Run

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GWM WOD – WEDNESDAY 14.02.19 “CROSSFIT MENTANA VALENTINE’S DAY”

MOBILITY & WARM UP

300-250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Barbell Good Mornings
3 Hang Muscle Cleans
3 Empty Barbell Stiff-Legged Deadlifts
3 Hang Power Cleans

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull 2 Rounds 4 Burpees 4 Kb Sumo Deadlift High Pull 10 Cal Row 10 Double Unders 1 Rounds Of Cindy

CONDITIONING

“CROSSFIT MENTANA VALENTINE’S DAY”
With a Partner in 18 minutes Running Clock
AMRAP 4′
14 Burpees Over The Partner*
14 (I Go You Go) Kettlebell Sumo Deadlift High-Pulls #24/16 kg
1 minute Rest
AMRAP 4′
Partner A Max Row (calories)
Partner B Max Double Unders
AMRAP 4′
Partner B Max Row (calories)
Partner A Max Double Unders
1 minute Rest
AMRAP 4′
Syncro Cindy

*For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 18 minutes of work.

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GWM WOD – WEDNESDAY 14.02.18 “CROSSFIT MENTANA VALENTINE’S DAY”

WARM UP
20m Bear Crawl
10 Push-Ups Hand Release
10m Crab Walk
20 Jump Squats
20m Burpee Broad Jumps
30 Mountain Climbers
Jog 400m

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING
“CROSSFIT MENTANA VALENTINE’S DAY”
With a Partner in 18 minutes Running Clock
AMRAP 4′
14 Burpees Over The Partner*
14 (I Go You Go) Kettlebell Sumo Deadlift High-Pulls #24/16 kg
1 minute Rest
AMRAP 4′
Partner A Max Row (calories)
Partner B Max Double Unders
AMRAP 4′
Partner B Max Row (calories)
Partner A Max Double Unders
1 minute Rest
AMRAP 4′
Syncro Cindy

*For the partner burpees, one partner holds plank while the other does a burpee and jumps over the planking partner.

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 18 minutes of work.

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DAY OFF!!! – SUNDAY 17.12.17

DAY OFF!!!

La forza non arriva dalle vittorie. La lotta e le sfide sviluppano la tue forze. Quando attraversi le difficoltà e decidi di non arrenderti, quella è forza.

“ARNOLD SCHWARZENEGGER”

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HAPPY BIRTHDAY WOD – THURSDAY 12.12.17 – ” THANKS ANDREA “

WARM UP
25 each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

CONDITIONING
“OCCHIO DI FALCO TABATA BIRTHDAY WORKOUT”
For Total Reps in 44 minutes
Tabata Double Unders
Tabata Burpees
Tabata Kettlebell Swings #32/24
Tabata Calorie Row
Tabata Chest To Bar
Tabata Shoulder Press #43/29
Tabata Calorie Bike
Tabata Double Unders
Tabata Thrusters #43/29

Nine Rounds of:
20 seconds of ‘”all-out’ work” followed by 10 seconds of rest
Total 4 minutes = 1 Rounds

Complete 1 Rounds, Rest 1′ and Repeat for 9 Time

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GW WOD – FRIDAY 24.11.17 – “THANKSGIVING SAMPLER PLATTER”

WARM UP

3 Rounds Not For Time
250 mt Row
10 Leg Box step-ups #50 
10 Ball Clean #9/6
10 Hand Release Push-Ups
10 Sit-Ups

MOBILITY & SKILLS
Dynamic Stretch – HandStand Push Ups

CONDITIONING
“THANKSGIVING SAMPLER PLATTER”
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings #24/16
Then, 3 Rounds of:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 rounds of:
20 Wall-Balls #9/6
30 Sit-Ups
Then, 1 Round of:
50 Burpees

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SPECIAL WOD 01.11.17 – LA BATTAGLIA DI MENTANA –

HALLOWEEN WOD…  CELEBRIAMO INSIEME I 150 ANNI DELLA BATTAGLIA DI MENTANA… SIETE TUTTI INVITATI A PARTECIPARE… SEI LONTANO? TI PIACE IL WOD? PARTECIPA CON I TUOI AMICI NEL TUO BOX E POSTA IL TUO RISULTATO…

WARM UP

40 Kb swings
30 Kb Ground to Overhead
20 Kb Sumo Deadlift
10 Kb Boot Strappers
10 Windmills. 5 per side
10 Armbars, 5 per side

MEMORIAL DAY: THE BATTLE OF MENTANA 3-11-1867
For Time “Menotti”
AMRAP in 9 Minutes Buy in 150 Double-Unders then:
3 Hang Squat Clean #60/40
11 Bar-Facing Burpees
“De Failly”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 11 Power Cleans #60/40
18 Pull-Ups
“Garibaldi”
AMRAP in 9 Minutes
Buy in 150 Double-Unders then: 18 Box Jump-Overs #60/50
67 Wall Ball Shots #9/6
Then 1867 mt Run with Body Armour. Complete all three parts of the workout (“Menotti,” “De Failly,” and “Garibaldi”). Rest 4 Minutes between each part. Score is the total number of reps completed for all three parts

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SPECIAL WOD 160917 – “TEAM MURPH”

“TEAM MURPH” 
Team of 3
Two persons working at a time Synchro, One Rest.
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

The Wod will be held by friends of CrossFit Sabina on their invitation in the afternoon of today …

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G WOD 240817 – “…And Stop With This Cindy” –

WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Burgener Warm Up – Squat Therapy

STRENGHT
A) Hang Snatch
4x#60% – 4×65% – 3×4#70%

B) Hang Snatch Pull
5x#70% – 5×75% – 3×5#80%

C) Front Squat
5x#75% – 1x#80% – 5x#75% – 1×85% – 5x#75% – 1×90%

CONDITIONING
“…And Stop With This Cindy”
AMRAP in 25 minutes
5 Handstand Push-Ups
10 Box Jump #60/50
1 Rope Climb #4.5m
If you have a weight vest wear it.

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SWIMMING WOD 190817

WARM UP
3 Rounds Not For Time
20 Circle Arms ( Both Side )
20 mt Bear Crawl
20 Flutter Kicks (count 4)
100 mt Relax Swim (Free)

MOBILITY & SKILLS
Dynamic Stretch – Crawl – Butterfly

CONDITIONING
For Time
200 m Swim
25 Single Arms Kettlebell Thrusters #24/16 (Right)
30 Push Ups
400 m Swim
30 Push Ups
50 Single Arms Kettlebell Thrusters #24/16 (Left)
200 m Swim

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