CrossFit Civitanova 01.07 Maggio 2017 Lunedì 01/05 aperto 9:30-13:00 Special Class h11:00-12:00

Lunedì 1 Maggio 
Skill: Ring Muscle Ups
EMOM 6'
3 Ring Muscle Ups/ 6 CTB

6 Rouns Of:
15 AS 24/16kg
12 Box Jump 60/50cm
12/10 Cal Bike
Start A New Round every 3 minutes...

Martedì 02

Gymnastic Work:
14 Alt. Single Leg V-Up
3 HSPU
15 Air Squat

AMARAP 8'
12 Alt KB Snatch from Ground 24/16 kg
10 Goblet Squat 24/16kg
8 T2B

Rest 3'

AMARAP 8'
16 Cal Row
14 Thruster Empty BB
12 Burpees Lateral

Mercoledì 03

Strength: Back Squat
6/6/6/6
Use 65% Of 1 RM
Rest 2' between Sets

For Time !!!
10 Rounds Of:
1+1 Turkish Get-Up
10 Pull Ups
200 mt Run

Giovedì 04

Gymnastic Work:
1 Rope Climb
6 Ring Push Ups
12 Lunges BW

AMARAP 15'
6 Burpees Box Jump Over 50cm
12 OHS 40/25 kg
15/12 Cal Bike

Venerdì 05
EMOM 10'
Odd: 6 Strict Pull Ups
Even: 6 DB Bench Press 20/12kg

CHIPPER!!!
Team Of Two Change As Need...
For Time!!!
100/200 DU/SU
80 Cal Row
60 WB 9/6kg
40 GHD Sit-Ups
800mt Run

Sabato 06

Team Of Three
6 Rnds For Time!!!
20 cal Bike partner A
While partner B/C Hold 100 kg DL...than Rotate.
Cash Out
60 Syncro Burpees target bar whole team

Domenica 07

Work-out Of The Day

3 Round For Time!!

30/60 DU/SU
21/15/9 T2B
12 Renegade Push Up 15/8kg
200 mt Run
CrossFit Civitanova 01.07 Maggio 2017 Lunedì 01/05 aperto 9:30-13:00 Special Class h11:00-12:00

Lunedì 1 Maggio 
Skill: Ring Muscle Ups
EMOM 6'
3 Ring Muscle Ups/ 6 CTB

6 Rouns Of:
15 AS 24/16kg
12 Box Jump 60/50cm
12/10 Cal Bike
Start A New Round every 3 minutes...

Martedì 02

Gymnastic Work:
14 Alt. Single Leg V-Up
3 HSPU
15 Air Squat

AMARAP 8'
12 Alt KB Snatch from Ground 24/16 kg
10 Goblet Squat 24/16kg
8 T2B

Rest 3'

AMARAP 8'
16 Cal Row
14 Thruster Empty BB
12 Burpees Lateral

Mercoledì 03

Strength: Back Squat
6/6/6/6
Use 65% Of 1 RM
Rest 2' between Sets

For Time !!!
10 Rounds Of:
1+1 Turkish Get-Up
10 Pull Ups
200 mt Run

Giovedì 04

Gymnastic Work:
1 Rope Climb
6 Ring Push Ups
12 Lunges BW

AMARAP 15'
6 Burpees Box Jump Over 50cm
12 OHS 40/25 kg
15/12 Cal Bike

Venerdì 05
EMOM 10'
Odd: 6 Strict Pull Ups
Even: 6 DB Bench Press 20/12kg

CHIPPER!!!
Team Of Two Change As Need...
For Time!!!
100/200 DU/SU
80 Cal Row
60 WB 9/6kg
40 GHD Sit-Ups
800mt Run

Sabato 06

Team Of Three
6 Rnds For Time!!!
20 cal Bike partner A
While partner B/C Hold 100 kg DL...than Rotate.
Cash Out
60 Syncro Burpees target bar whole team

Domenica 07

Work-out Of The Day

3 Round For Time!!

30/60 DU/SU
21/15/9 T2B
12 Renegade Push Up 15/8kg
200 mt Run
CrossFit Civitanova 24.30 APRILE 2017 25 APRILE REGORALEMENTE APERTO
Lunedì 24

Gymnastic Work:
3 Round Of:
4 Strict Pull Ups TEMPO 3-3-3
8 Pistol Alt.
12 GHD Sit Ups

Met.Con
Skill: DB Hang C&J

4 Round For Time!! -Team Of Two-
30 DB HANG C&J 15/8kg
10 Syncro Burpees
30 Cal Row

Martedì 25
IL BOX è REGOLARMENTE APERTO
"CHIPPER"
3 RNDS FOR TIME
30 CAL BIKE
30 CAL ROW
21\15\9 HPS 30-20 KG
9\15\21 BURPEES LATERAL BARBELL

Mercoledì 26

Strength: Front Squat
4 Reps X 5 Sets
First Rep Is Tempo Training 1/3/1 60% 1 Rm
Rest 2' Between Sets

TEAM OF 3 FOR TIME
A - 100 CAL ROW
WHILE TEAM B-C PERFORM 300 MT RUN
CASH OUT
A - 150 WB 9-6 KG
WHILE TEAM B-C PERFORM 300 MT RUN
TIME CAP 15 MIN

Giovedì 27

Core Work Out
4 Rounds Of:
4 PRL shoot throughs
10 Bar Tuck Ups
12 Hip Extension

EMOM 24'
1') 4 HSPU - 4 BOX JUMP 60-50 CM
2') MX STEP DB Lunges 15/8 Kg
3') MAX CAL Cal ROW-BIKE
4') Rest

Venerdì 28
Strenght:
3 Push Press every 90"
X 6 Round 50/25kg

5 RNDS FOR TIME
10 DB DL 15/10kg
10 DB HPC 15/10kg
10 DB Front Squat15/10
30/60 DU/SU

Sabato 29
2 People Rotation As Need
For Time!!!
By in :
10 Rope Climb
Then
45-30-15
DB Thruster 15/10kg
T2B
Cash Out:
800mt Carry The Sand Bag 40/25kg

Domenica 30
15' AMRAP
TEAM OF 2 I GO YOU GO
20 Cal Bike 10 EACH
20 AS 24/16kg 10 EACH
20 ALTERNATE Burpees Box Jump 50 cm
CROSSFIT CLASS 18.23/04/2017 BUONA PASQUA A TUTTI I NOSTRI CLIENTI
Martedì 18

Gymnastic Work
4 Rounds Of
4 Chin Ups
6 Ring Push Ups
10 GHD Sit Ups

Amarap 18'
-Team Of Two- (Change As Need)
20 Cal Bike
20 DB Thruster 12,5/8 Kg M/W
20 T2B
Add. 2 Reps for Exercise Each Round

Mercoledì 19

Strength: Back Squat
5/5/3/3/3 Load From 70% To 75%
Rest 2' Between Sets

For Time!!!
20/15/10/5
kb snatch 24.26 kg m-w
Box Jump 60/50 cm
400mt Run

Giovedì 20

Marathon Row 5k

-Team Of Two-
Every 2' perform 10 Syncro Push ups

Venerdì 21

Bench Press
4 Set 6 Reps 70% 1 rm
2' rest

8'Amrap

30/60 DU/SU
15 American Swing 24/16kg

Rest 3'

8'Amrap

10/8 Cal Bike Ass.
7 T2B

Sabato 22

-Team Of Two- (Change sa Need)

For Time!!

90 Cal Row
80 Wall Ball 9/6kg
70 DB Snatch 20/10kg
60 Burpees H.Off
50 Goblet Squat DB
40 Pull Up
600mt Run

Domenica 23

14' Amrap

14/12 Cal Bike
4 HSPU / 8 Push Up H.off
2.4.6.8...... 1DB FR Lunges 15/10kg
Crossfit class 10.16/04.2017
Lunedì 10/04/17

STRENGHT

Front Squat
4 Set 6reps @ 70% 1RM Rest 2'

AMRAP 18'
Team Of Two (Change sa need)
50 Cal Row
40 Wall Ball 9/6 Kg
30 American Swing 24/16Kg

Martedì 11/04/17

Skill: Rope Climb

GYMNASTIC WORK

4 Round Of:
1Rope Climb
10 Hip Exestension
15 Tuck Up

6 ROUND FOR TIME!!!!!
7 Burpees Box Jump
15/12 Cal Bike
150 Mt Farmer Carry 20/16 Kg

Mercoledì 12/04/17

STRENGTH

Shoulder Press
5 Set 5 Reps @75% Of 1RM Rest 2'

AMRAP 15'
8 T2B
20 Mt DB Walking lunge 15/8kg
Run 200 Mt

Giovedì 13/04/17

GYMNASTIC WORK

4 Round Of
6 Pistol Squat
2 Wall Climb
10" Hold L-Sit Hang on Bar

MetCon
1' Row For Calories
1' Burpees Target Bar
1 DU/SU
1' Rest
X 5 Rounds
Venerdì 14/04/17

STRENGTH

EMOM 10'
ODD: DB 8 DB Step Up 50 cm 15/8 Kg
EVEN : 5 Strict Pull ups

FOR TIME!!!!!
40/30/20/10
DB Snatch 15/8kg
10 GHD Sit Ups
15/12 Cal Bike

Sabato 15/04/17

FOR TIME!!!
Team Of Two
Buy In
1,6 K Run
Then
6 Rounds Of
50 Mt Sled Push 100/50kg
30 DB HSCL 15/8 Kg
50 DU/150 SU

CrossFit Civitanova 05.04.2017-09.04.2017 Finalmente si riapre!!!


Mercoledì 05.04
Strength
Back Squat - Push Ups
EMOM 10 min
Odd 7 BS 60
Even 14 Push ups H. Off

20 min Amrap
200 mt Run
15/12 cal Row M-W
10 American Swing 24/16 kg
10 No Push Up Burpess

Giovedì 06.04
Gymnastic Work
10 GHD sit ups
10 Sec Hold HS Back To wall
3 Strict Pull ups
X rnds

Skill 20 min (10 min Each HSPU-RMUP)

5 Rnds for time
15/12 cal Bike
10 Box Jump Over 60/50 cm
6 HSPU
3 RMUP (SCL 6 CTB)

Venerdì 07.04

Bench press Narrow Grip
5x5 Rest 2 min b/t Set

15 min Amrap
10 MBC 9/6 kg
10 T2B
200 mt carry Sand Bag 50/35 kg

Sabato 08.04
Skill KB Snatch

5 Rnds for Time
12 KB Snatch 24/16 kg
12 Gobblet Squat 24/16 kg
400 mt Run

Domenica 09.04

Team of 2 change as need
100 cal Row
100 Sit Ups
100 DB-KB STOH 16/8 kG
100 DU 200 SU
1.7 K Run

CrossFit Class 13.19 marzo 2017

Lunedì 13
E2MOM x 5 Set
Comlpex
2 Power Clean + 2 Hang SQCL 60/40 kg M/W

Team Of Two
AMRAP 20'
20 Cal Row
15 DB Push Press 12,5/8 kg M/W
10 Pull ups
I Go You Go Each Exercise

Martedì 14
Core WorkOut
4 RNDS
15" Box L-Sit / Tuck Up
10" Unilateral Hip Extension

TEAM OF TWO
5 RUONDS FOR TIME!!!
20 Syncro AS 24/16kg M/W
21/15/12/9/6
Burpees Box Jump 50 cm

Mercoledì 15
STRENGHT: Bench Press
4 Set 6 Reps 70% 1RM Rest 2'

5 Rounds Of
1' SDHP 30/20kg M/W
1' WB 9/6kg M/W
1' Bike
1' Rest

Giovedì 16
15' Pratice HSPU/HS BACK TO WALL

3 RNDS FOR TIME!!!
400mt Run
18/15/12
Axel DL 45/35kg
Axel FS 45/35kg

Venerdì 17
CrossFit Games Open WorkOut 17.4

Sabato 18
skill. SQUAT SNATCH

TEAM OF TWO I GO YOU GO
5 Squat Snatch 40/25kg M/W
7 T2B
9 Burpees Lateral

Rest 5'

6' AMRAP
Partner A 15 Cal Row
Partner B Hold Barbell in Front Rack

Domenica 19
30/20/10
Cal Row
21/15/9
Ghd Sit Ups
15/12/9
Pull Ups
12/9/6
Back Squat FG 60/40 kg M/W

CrossFit Civitanova 06/03/17 - 12/03/17


Lunedì 06/03/17
Strength
EMOM 8'
3 Clean And Jerk 60/40 Kg

For Time!!!
8 Round Of
5 Pull Ups
10 Push Ups
15 Air Squat
15/12 Cal Bike

Martedì 07/02
Gymnastic Work
4 Rounds Of
5 Chin Up
10 GHD Hip Exetension
10" PRL L-Sit Hold

Amrap 14'
10 Deadlift BW
20 Wall Ball 9/6kg
300 Mt Run

Mercoledì
Strength: Back Squat
5/5/3/3/3
From 70% to 75% Of 1RM Rest 2'

TEAM WOD!!!
For Time!!!!
1000 Mt Row
100 Hang Power Snatch 30/20 Kg
100 Burpees lateral
1 Mile Bike

Giovedì 09/03
Gymnastic Work 4 Rounds Of
2 Wall Climb
8 Pistol Squat
12 V UP

15'AMRAP
12 MBC 9/6Kg
8 T2B
20/40 DU/SU

Venerdì 10/03
CrossFit Games Open 17.3

Sabato 11/03
Team Of Two I Go You Go
Amrap 15'
7 Burpees Box Jump
7 FS 50/30 Kg
7 STOH 50/35Kg

3'Rest

5'Amrap
Max Cal Bike Assault a Team
-Change as need-

Domenica 12/03

30/20/10
Cal Row
21/15/9
GHD Sit ups
15/12/9
Pull Ups
12/9/6
Back Squat From Ground 60/40Kg
Crossfit civitanova 27.02-05.03

LUNEDI 27/02/2017

STRENGTH

Deadlift
5set x 5 reps@ 70% 1RM Rest 2'

For Time!!!!
6/9/12/15/18 PC 40/25
10 Box Jump 60/50cm
200 mt Run

MARTEDI 28/02/2017

GYMNASTIC WORK

Amrap 8'

2,2,2/4,4,4/6,6,6..........
Air Squat
Push Ups
Sit Ups

Metcon (Round & Reps)

Amrap 15'
1,2,3,4,5,6,7....... STOH 50/35 Kg
6 T2B
12 Cal Bike

MERCOLEDI 01/03/2017

STRENGTH

Front Squat
4 Set 6 reps 70%1RM Rest 2'

For Time!!!!

120 American Swing 24/16KG
Every time you stop the kettbell perform
15 Cal Row / 12 Bike
10 Burpees H.Off

GIOVEDI 02/03/2017

CORE WORKOUT

4 Round Of

7GHD Sit Ups
10"Hold L-Sit Hang On the Bar
30"Plank Hold

Amrap 16'
15 Thruster 30/20kg
12/10 Cal Bike
9 Pull ups

VENERDI 03/03/2017

CROSSFIRE GAMES OPEN 17.2

SABATO 04/03/2017

TEAM WOD (Team Of Two I Go You Go)

For time!!!!

Buy In
1 Mile Run

Then

5 Round Of:

20 Clean and Jerk 50/35KG
20 Burpees Lateral
30Mt Sled Pull 70/40Kg

DOMENICA 05/03/2017

Amrap 14'

5 Power Snatch 40/25Kg
5 OHS
30 DU/ 60 SU

CrossFit Civitanova 20.26 febbraio 2017
CrossFit Civitanova 20.26 febbraio 2017

Lunedì 20
Back Squat 5x5 70% 1rm Rest 2'

6 Rounds For Time!!!
15/12 Cal Row
12 Push Ups H.Off
9 Box Jump 60/50 cm

Martedì 21

EMOM 9
ODD 5 Chin Ups
EVEN 10 GHD Sit Ups / 20 AbMat Sit ups
THIRD MAX Reps Air Squat

Amarap 14'
10 Power Snatch 34-25 kg
30/60 DU/SU
200mt Run

Mercoledì 22

Push Press
6 Reps x 4 Set Load By Feel
Rest 2'

Team Wod
Amarap 16'
10 Syncro Deadlift 100/70kg
10 Syncro Burpees Facing Barbell
400mt Sandbag Carry ( change as need)

Giovedì 23

Gymnastic Work
4 Rounds
10 Arch Ups
5 Hollow Body Rock
2+2)x 2 Bar Swing + Kipping Pull Ups

4 Rounds For Time!!!
15/12 Cal Bike
7 Hang POWERt Clean 50/35kg
7 FR LUNGES 50/35kg

Venerdì 24

THE OPEN START NOW
17.1 OPEN WORKOUT

Sabato 25

6 Rounds Of
1' WB 9/6kg
1' Bike
1' Burpees Pull Ups
1' Row
1' Rest
You Have 20" Transiction To Move In The Next Station

Domenica 26

3 Rounds For Time!!!
30 OHS 40/25kg
800mt Run
20 OHS 40/25kg
600mt Run
10 OHS 40/25kg
400mt Run

Crossfit class 13.19 Febbraio 2017


Lunedi 13

Front Squat
4 set 6 rep 70% 1 rm
Rest 2'

Amrap 15'

8 T2b
1,2,3,4,5...... C&J 50/35 kg

Martedi 14

Gymnastic work
4 round of
1 Rope Climbe
10" PRL L - Sit
10 GHD Sit Up
15 Air Squat

For Time!!

21/18/15/12
-Renegade Push Ups 20/10 kg
- DB FS 20/10 kg
200mt Run

Mercoledi 15

Strenght : Bench Press

5/5/3/3/3 70% 1 rm
Rest 2' bt/set

Partner WOD

AMRAP 14'
While
Partner A Rowing for Calories
Partner B :
8 Deadlift 50/35kg
8 HPC 50/35kg
8 Burpees Lateral
.....than Change!!

Giovedi 16

Gymnastic work
4 Round of

15" HS Back to wall
10 Hip Extension
10 V-Ups

WorkOut Of Day

5 Rnds Max Effort

1' Thruster 30/25kg
1' Pull Ups
1' Box Jump 50cm
1' Rest

Venerdi 17

Strongman WOD
Emom 8'
3 Shouldering 50/30kg

For Time!!
6 Round....

15 American swing 24/16kg
15/12 Cal Bike
30/60 DU/SU

Sabato 18

Team of TWO

75 Power Snatch 30/25 kg
800mt Run
100 Wall Ball 9/6kg
800mt Run
100 Cal Row

(Change as Need)

Domenica 19

Battle of box CrossFit Civitanova VS Stronghold 286
Crossfit civivitanova 6.12 Feb 2017 abbonamento speciale under 20 CF class 50 euro mensili
Lunedì 06

DL 5/5/3/3/3
From 70% to 75% 1 RM

Team Wod 2 Partner
AMRAP 18'
20 DB Thruster 12,5/8 kg
20 Cal Row
20 Burpees Box Jump 50 cm
Add 5 reps each exercise every round

Martedì 07

Gymnastic Work
4 RFT
4 Strict T2B
8 Pistol alt.
2 Wall Climb

For Time!!!
30/20/10
AS 24/16 kg
21/15/9
Cal Bike
18/15/12
GHD Sit Ups/ AB-MAT Sit Ups x2
30/60 DU/SU

Mercoledì 08

EMOM 8'
5 C&J 50/35kg

AMRAP 14'
7 BS From ground 50/35kg
7 Pull Ups
200mt Run

Giovedì 09
Gymnastic
3 RNDS
5 Ring Push Ups
10" Hold Hollow
15" Hold Arch

MARATHON ROW
For Time!!!
Team Of two
5000/4000mt Row M/W
*noisy work out: every 2' perform 8 Synchro Burpees

Venerdì 10
Skill: Power Snatch+ Overhead Squat

Every 90" Perform 3 PS+3 OHS 40/25kg x 5 Rounds
4 RFT
21 WB 9/6kg
15/12 Cal Bike
90mt KB Farmer Carry 24/16kg

Sabato 11

6 Rounds !!!
5 SQCL 50/35kg
7 T2B
9 Burpees Target Bar
200mt Run
New Round Starts Every 4'

Domenica 12

Amrap 14
15 Box Jump 60/50cm
10 Push Press 50/35
5 Pull Ups

CrossFit Civitaniva 30.01-05.02 2017 FOTO: ANDREA BARBOTTI UNDER COACH'S PRESSURE

Lunedì 30

EMOM 12'
Odd: 4 Shouldering 50/30kg
Even: 8 T2B

Amrap 12 min.
(I Go You Go)
2,4,6,8.....Squat Clean 50/35 kg
Team DU TOTAL REPS X TEAM
60/120 DU/SU Change as need

Martedì 31

Gymnastic work
4 Round Of:
3 Strict Pull Up TempoTraining 1/3/1
6 V-Up
12 Hip Extension

MetCon (Time - Reps)
6 Round For Time...
9 SDHP 40/25kg
15 Wall Ball 9/6kg
200mt Run

Mercoledì 1

Skill: Shoulder Press
SP FROM RACK
4 Sets 6 Reps 70%

EMOM 16' (Max Effort)
1' Power Clean 40/25 Kg
2' Burpees H. OFF
3' Cal Bike
4' Rest

Giovedì 2

4 Round Of:
3 HSPU
7 GHD Sit Up
10 Goblet Squat 24/16kg

Amrap 8'

15/12/9/6
Pull Ups
10 Box Jump Over 60/50cm

Rest 4'

Amrap 8'

16/14/12/10
DB 1 Arm Squat Clean 12,5/8kg
100mt Carry the Sand Bag

Venerdì 3

Back Squat

5/5/3/3/3 From 65 to 75% 1Rm
rest 2' b/t SET

5 rnds for Time
2.4.6.8.10 PS 40/25kg
10 T2B
10 CAL BIKE

Sabato 4

Team Of Two!!@

5 Round For Time ( Cap Time 15')
Partner A
7 Deadlift 70/45 kg
Hold in hang

Partner B
15/12 Cal Bike
Change...

Rest 4'

5 Round For Time

Partner A
7 Thruster 40/25kg
Hold in Front Rack
Partner B
15/12 Cal Row
Change...

NOTE: CAL BIKE AND CAL ROW CAN BE PERFORMED AFTER COMPLETED ALL THE REPS OF PREVIOUS EXERCISE
( Cap Time 15')
Domenica 5

Sorry we are closed!!
TRAINING CAMP "BUILD YOUR ENGINE"
CrossFit Civitanova 23.29 Gennaio 2017

Lunedì 23

Strength

Deadlift

4 Sets x 6 reps load by feel
Rest 2'

For Time!!!
21/15/9
Cal Bike
DB Hang Power Clean 15/10 kg M/W
Wb 9/6 kg
Burpees

Martedì 24

Gymnastic Work
4 RFT
10" Hold Chin Over The Bar
15" Hollow Position
10" Hand Stand Stomac To Wall

AMRAP 15'
2.4.6....PS 40/25kg M/W
10 Box Jump 60/50 cm

Mercoledì 25

Front Squat

5/5/5/5/5 75% 1 RM rest 2'

5 Round For Time!
Team Of Two (Change sa Need)

20 Pull Up
20 C&J 40/25kg
20 Burpees lateral

Giovedì 26

3 Rnd Of:

5 Ring Push Up
10 GhD Sit Up
10 Pistol alt.

Work-Out Of Day
Amrap 18'

15/12 Cal Bike
20 American Swing 24/16kg
30/60 DU/SU

Venerdì 27

EMOM 8 min

7 reps Push Press From rack
Load by feel

For Time!!!
600 Mt Row
20 Hang Power Clean 40/25 kg
20 FR Lunges 40/25 kg
400 Mt Row
15 Hang Power Clean 40/25 kg
15 FR Lunges 40/25 kg
200 Mt Row
10 Hang Power Clean 40/25 kg
10 FR Lunges 40/25 kg

Sabato 28

Skill : Power Snatch & Overhead Squat

Amrap
Team Of 2
(I Go You Go)

6 PS 40/25kg
8 OHS 40/25kg
10 Burpees Box Jump 60/50 cm

Domenica 29

Today is a Chipper!!
3 rnds for time
21 Cal Bike
18 AS KB 24/16kg
15 Cal Row
12 Gobblet Squat 24/16kg
9 Pull Ups
CroosFit Civitanova 16.01-22.01 - 2017
Lunedì 16
Back Squat
6 Reps x 4 Set
Rest 2'
70% Of 1 RM

AMRAP 16'
Team Of Two Change As Need
1000 mt Row
50 STOH 40/25 kg
30 Pull Ups

Martedì 17
Core Workout
EMOM 9'
10 Ghd Sit Up/ 15 Sit Up
10" Prl L-Sit
3) 15" Hollow Position

EMOM 16'
1': Max Reps American Swing 24-16 kg
2': Burpees Target
3': Max Cal Bike
4': Rest....
Repeat

Mercoledì 18

Sumo Deadlift

5/5/5/5/5 70% 1 RM
Rest 2'

For Time!!
40/30/20/10 Wall Ball 9/6kg
10 Power Clean 40/25kg
25/50 DU/SU

Giovedì 19
Gymnastic Work
4 RFT
4 Strict Pull Ups
6 Prl Push Ups
12 Oh Lungees 10/5 kg M/W

AMRAP 7'
7 OHS 50-40 kg / 35-25 M/W
7 T2B
REST 3 MIN
AMRAP 7'
7 DL
7 BURPEES FACE BARBELL

Venerdì 20

Bench Press Narrow Grip
5/5/5/3/3
Rest 2' From 70% To 75% Of 1 RM

AMRAP 16'
10 Alt. KB Snatch from ground 24/16kg M/W
10 Burpees
10 Goblet Squat 24/16 kg
200 mt Run

Sabato 20

For Time!!!
1 Rope Climb
20 DB C&J 15/8 kg M/W
20 Cal Row
15 Cal Bike
1 Rope Climb
20 DB HSCL 15/8 kg M/W
20 Cal Row
15 Cal Bike
1 Rope Climb
20 Renegade Push Ups 15/8 kg M/W
20 Cal Row
15 Cal Bike

Domenica 21

For Time!!!
12/9/6/3
Front Squat 40/25kg M/W
C2B/Pull Ups
10 cal row

Rest 2'

12/9/6/3
Dl Bw
Ghd Sit Ups
10 cal bike
CrossFit Civitanova 09.01.17-15.01.17 FOTO: 3 PLACE TEAM ELITE LEONARDO MOGLIANETTI "RHINO" HERO OF THE DAY

Lunedì 9
EMOM 8'
2 PS+2OHS 40/25kg

Amare 16 MIN'
-I Go You Go-
21 Cal Row
15 Cal Bike
9 Burpees Box Jump 60/50cm

PARTNER B START WHILE PARTNER IS ON BPBJ

Martedì 10
Gymnastic work
3 RFT:
4 Ring Dip / 6 Jumping Ring Dip 6 Chin Up
10 Back Extension

5 Round For Time!!!
9 Power Clean
6 Front Squat
3 STOH
200mt Run
Weight M:50/40Kg W:30/25Kg

Mercoledì 11
DL
5/5/3/3/3 rest 2' 70/75% 1RM

Amrap 15'
30/60 DU/SU
15 Wall Ball 9/6 kg
30 Sit Up

Giovedì 12
Gymnastic Work
4 Round Of:
6 Pistol
10"HS Back to Wall
10"L-Sit hold hang on bar

Partner WOD
2000/1500/1000mt Bike
30SDHP 40/25kg
Every Round perform 15 Push Ups Syncro

Venerdì 13
Front Squat From ground
5 Round
5x5 reps x set
up to max Load

For Time!!! Ladder....
10/9/8.....1 T2B
2/4/6.....20 DB Snatch 15/8kg
5 Box jump 60-50 cm

Sabato 14
Team Of 2 I GO YOU GO
WOD (A)
5 Rnds for Time
20/15 Cal Row
Max Reps UNB. Thruster 43-35 kg m-w
...CHANGE PARTNER

Rest 5'

WOD (B) 10'Amrap
15/12 Cal Bike
MAX REPS American Swing 24/16kg

Domenica 15

SKILL. MUSCLE SNATCH - POWER SNATCH TNG

For time
30-20-10 FR LUNGES 35-25 KG M-W
60-40-20 GTOH 30-20 KG
200 MT RUN

FOTO: LEONARDO MOGLIANETTI "RHINO" HERO OF THE DAY
CrossFit Civitanova 02.08-01-2017

Lunedì 02

Back Squat
5x5 75% Of 1 RM Rest 2'

Amarap 8'
9 Cal Bike
15 WB 9/6 kg M/W

Rest 3'

Amarap 8'
15 Cal Row
9 Renegade Push Ups 15/8 kg

Martedì 03

Gymnastic Work
4 RNDS Of
1 Rope Climb
8 V-Ups
15 Air Squat

Amarap 15'
6 Pull Ups
10 Mt. Overhead Walking Lungees 10/5 kg M/W Bumper
30/60 DU/SU
10 Mt. Overhead Walking Lungees 10/5 kg M/W Bumper

Mercoledì 04

Accesory Work
Emom 8'
Odd: 10 Db SP 15/20 kg
Even: 12 DB Step Ups 50 cm 10/6 kg M/W

For Time!!!
Team Of Two
10 Squat Clean I Go You Go 50/40-35/30 kg M/W
20/18/16/14
Syncro Burpees Facing Barbell

Giovedì 05

Core Strenght
Emom 12'
Odd: 5 Strict T2B/K2C
Even: 8 GHD Sit Ups

For Time!!!
800 Mt. Run
30 DB American Swing 15/8 kg M/W
15/12 Cal Bike
600 Mt. Run
20 DB American Swing 15/8 kg M/W
15/12 Cal Bike
400 Mt. Run
10 DB American Swing 15/8 kg M/W
15/12 Cal Bike

Venerdì 06

Sorry We Are Closed

Sabato 07

Team Wod
Chipper !!!
Change As Need
50 Pull Ups
50 WB 9/6 kg
50 cal Row
50 PS 30/20 kg M/W
50 cal Bike
50 WB 9/6 kg M/W
50 Pull Ups

Domenica 08

5 Rounds For Time!!!
10/8/6/4/2 Push Press 50/35 kg M/W
10 Burpees Facing
10 Box Jump 60/50 cm
CrossFit Civitanova 27.31 Dic. 2016
Martedi 27

Amrap 10'

Cindy:
5 Pull Up
10 Push Up
15 Air Squat

Rest 3'

Amrap 8'
Max Cal I go You Go Bike change each 10

Mercoledi 28

WL Strenght

Thruster

5/5/5/5/5 load by feel rest 2'

For Time!!

20/15/10/5
American Swing 24/16kg
10 Box Jump 60/50cm
10 Burpees Target

Giovedi 29

Gymnastic Work:

10" Hold L-Sit hang on bar
5 Ring Push Up
10 Ghd Back Extension

W.O.D
Amrap 20'

-I Go You Go-

6 Power Clean 50/30kg
9 TTB
15/12 Cal Row

Venerdi 30

Deadlift
6 rep 4 set @75% 1Rm

Benchmark
"Nancy"

5 Round For Time:
400 Mt Run
15 OHS 40/25kg

Sabato 31

WOD

31 Cal Bike
31 Pull Ups
31 Lunges BW
31 American Swing 24/16kg
31 Cal Row
31 Burpees H. Off
31 Wall Ball 9/6kg
31 V-ups / Sit Up
CrossFit Civitanova 19.25 Dic 2016 Foto: Stefano Puccianti 4 th place over all master 35+Fall series 2016

Lunedì 19

FS From Ground
5/5/3/3/3 Load By Feel

15' AMRAP
5 Pull Ups
10 DB Push Press 15/8 KG M/W
15 Cal Row

Martedì 20

Gymnastic Work
10" PRL L-SIT
15" Hold Hand Stand Stomac To Wall
3 Chin Up T.T. 1/5/1

Team Wod
16 Rounds For Time!!! Change each 1 rnd
12/9 Cal Bike
9 Burpees Box Jump 60/50cm M/W
9 SDHP 40/25kg M/W

Mercoledì 21

Strongman
8' EMOM
2 Shouldering 50/30kg M/W

12' AMRAP
6 T2B
9 Push Ups H.Off
12 Lungees FR Axel Bar 35/25kg M/W

Giovedì 22

Core Training
3 RNDS OF
7 GHD Sit Ups
15" Hollow Position
30" Planke

31 min EMOM
1' Rowing For Calories
1' Rest
1' WB 9/6kg M/W
1' Rest
1' AS 24/16kg M/W
1' Rest
1' Burpees
1' Rest

Venerdì 23

Shoulder Press
5/5/5/5 75%Of 1 RM
2' rest

21/15/12/9
Power Clean 50/35kg M/W
30/60 DU/SU

Saturday
Civitanova TD

H13 regular CF Class
5 rnds For time
10 PS 40/25 kg
10 BOx Jump Over 60/50 cm
200 mt Run

CrossFit Civitanova 12.18 DIC 2016 foto: Andrea barbotti , Amedeo Croci , Luca Squadroni, Davide marini, andrea Croceri. Dic 2016

Lunedi 12

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

For Time!!!

5 Rounds of
20 Kcal Row
10mt Walking Lunges OH Bumpers 10/5kg
12 Push Ups

Martedi 13

Gymnastic Work
3 Rounds

3 Scap. Pull Up
6 Ring Push Up
9 Bar Tuck Up

14' AMRAP

6 OHS 40/25kg
9 Slamm Ball 8/6kg
200 Run

Mercoledi 14

Back Squat

4 Sets 6 Reps
70 % 1 RM rest 2'

For Time.....
21/15/9/6
DB GTOH 15/8 kg M/W (1 DB x Hand)
Cal Bike
Each Round Perform 6 Pull Ups

Giovedi 15

Gymnastic Work

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

Skill. MBC

Team of 2 Change As Need
For Time!!
1000mt Row
100 Wall Ball 9/6kg
80 Sit Up
60 MBC 9/6 kg
1000mt Row

Venerdi 16

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 60/50cm
8 Burpees

Sabato 17

Gymnastic Work!
4 RNDS
1 Rope Climb
6 Alt. Pistols

For Time!!!
30/20 Cal Bike
30 American Swing 24/16 kg M/W
30/60 DU/SU
30/25 Cal Row
30 Gobblet Squat 24/16 kg M/W
400 mt Carry The Sand Bag

Domenica 18

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. H. Off
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