WOD Lo sport va a cercare la paura per dominarla, la fatica per trionfarne, la difficoltà per vincerla.
Saturday 8 December 2018 WM WOW – SATURDAY 08.12.18 – TRAIN WITH A COACH “IRON MILE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 10

MOBILITY & WAR…

Friday 7 December 2018 WG WOD – THANKS GOD IT’S FRIDAY 07.12.18 – DIANE –

MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)…

Thursday 6 December 2018 M WOD – THURSDAY 06.12.18 – ROW YOUR BOAT –

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active down…

Wednesday 5 December 2018 GWM WOD – WEDNESDAY 05.12.18 – THE JOY OF WOMEN –

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minu…

Tuesday 4 December 2018 MG WOD – TUESDAY 04.12.18 – “FIRE BAR”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each …

Monday 3 December 2018 W WOD – MONDAY 03.12.18 – HEAVY DAY “HANG SQUAT CLEAN” –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 m…

Sunday 2 December 2018 DAY OFF!!! – SUNDAY 02.12.18

DAY OFF!!!

Due strade divergevano nel bosco, ed io… io scelsi quella meno battuta e questo fec…

Saturday 1 December 2018 ‘MGW WOW – SATURDAY 01.12.18 – TRAIN WITH A COACH “CLEAN HOUSE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & …

Friday 30 November 2018 G WOD – THANKS GOD IT’S FRIDAY 30.11.18 – 44 GATTI IN FILA PER TRE… –

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 …

Thursday 29 November 2018 WM WOD – THURSDAY 29.11.18

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jum…

Wednesday 28 November 2018 W WOD – WEDNESDAY 28.11.18 – “DT”

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 20 minutes
Minute 1 – 200 Meter Run
Minut…

Tuesday 27 November 2018 WMG WOD – TUESDAY 27.11.18 – “ONCE WAS DIRTY THIRTY”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :10…

Monday 26 November 2018 GM WOD – MONDAY 26.11.18 – “I Don’t Know You”

MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12′…

Sunday 25 November 2018 DAY OFF!!! – SUNDAY 25.11.18

DAY OFF!!!

Edison ha fallito 10, 000 volte prima di accendere la luce elettrica. Non scoraggia…

Saturday 24 November 2018 MGW WOW – SATURDAY 24.11.18 – TRAIN WITH A COACH “FAIR SHARE”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & …

Friday 23 November 2018 WG WOD – THANKS GOD IT’S FRIDAY 23.11.18 – DEAD OF SHOULDERS –

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Sho…

Thursday 22 November 2018 M WOD – THURSDAY 22.11.18 – BOAT RACE –

MOBILITY & WARM UP
Trigger Point Therapy-Mobility Around Trouble Areas
Then:
20 Active dow…

Wednesday 21 November 2018 WGM WOD – THURSDAY 21.11.18 – HAPPY BIRTHDAY MR. COPPOLA

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :10…

Tuesday 20 November 2018 G WOD – TUESDAY 20.11.18 – “I HATE BURPEES”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds…

Monday 19 November 2018 W WOD – MONDAY 19.11.18 – HEAVY DAY TEST – “CROSSFIT TOTAL –

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy …

Sunday 18 November 2018 DAY OFF!!! – SUNDAY 11.11.18

DAY OFF!!!

Noi sappiamo di coloro che proseguirono, non di coloro che abbandonarono.

“J.R.R…

Saturday 17 November 2018 MGW WOW – SATURDAY 17.11.18 – TRAIN WITH A COACH “BOXED OUT”

BEGINNER & INTERMEDIATE
DAY OFF

ADVANCED-COMPETITORS
TRAIN AT 13.30

MOBILITY & …

Friday 16 November 2018 WMG WOD – THANKS GOD IT’S FRIDAY 16.11.18 – HELEN –

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1…

Thursday 15 November 2018 MG WOD – THURSDAY 15.11.18 – CRAZY TABATA –

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM …

Wednesday 14 November 2018 W WOD – WEDNESDAY 14.11.18 – HEAVY DAY – CLEAN & JERK

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy …

Monday 12 November 2018 GM WOD – MONDAY 12.11.18 – CYNDY’S COUSIN

MOBILITY & WARM UP
3-2-1 Spiderman & Reach each side
3-2-1 Walkout
Each Rounds
30 Cal…

Sunday 11 November 2018 DAY OFF!!! – SUNDAY 11.11.18

DAY OFF!!!

L’unico modo di restare in salute è mangiare ciò che non si vuole, bere quel che no…

Saturday 10 November 2018 WM WOD – SATURDAY 10.11.18 – TRAIN WITH A COACH “IRON FIST”

BEGINNER

DAY OFF

 

INTERMEDIATE-ADVANCED-COMPETITORS

TRAIN AT 13.30

 

Friday 9 November 2018 W WOD – THANKS GOD IT’S FRIDAY 09.11.18 – “SQUAT? WICH ONE!”

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 m…

Thursday 8 November 2018 GW WOD – THURSDAY 08.11.18 – WALKING ON

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minu…

Wednesday 7 November 2018 WGM WOD – WEDNESDAY 07.11.18 – “FLY LOW”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy …

Monday 5 November 2018 W WOD – MONDAY 05.11.18 – “LITTLE BEAR” –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 m…

Sunday 4 November 2018 DAY OFF!!! SUNDAY 04.11.18

DAY OFF!!!

Ricorda sempre: la vera forza di uno spartano è il guerriero al suo fianco. Perciò …

Saturday 3 November 2018 WM WOD – SATURDAY 03.11.18 – TRAIN WITH A COACH – “TASER”

Beginner:
REST DAY!!!

INTERMEDIATE & ADVANCED
ONLY AT 13.30

MOBILITY & WA…

Friday 2 November 2018 M WOD -THANKS GOD IT’S FRIDAY 02.11.18 – ROW,JUMP,SNORT –

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active down…

Thursday 1 November 2018 DAY OFF!!! – THURSDAY 01.11.18

DAY OFF!!!

Quando insorgono degli ostacoli, puoi cambiare strategia per raggiungere i tuoi o…

Wednesday 31 October 2018 GWM WOD – WEDNESDAY 31.10.18 – TRICK OR TREAT 2.0 –

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jum…

Thursday 1 January 1970 WM WOD – TUESDAY 30.10.18

MOBILITY & WARM UP
10 minute Stretch Arounds Trouble Area; Then :
EMOM 12 Minutes:
1 – 20/…

Monday 29 October 2018 W WOD – MONDAY 29.10.18 – HEAVY CLEAN –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 m…

Sunday 28 October 2018 DAY OFF!!! – SUNDAY 28.10.18

DAY OFF!!!

“Come raggiungere un traguardo? Senza fretta ma senza sosta.”
GOETHE

Saturday 27 October 2018 MG WOD – SATURDAY 27.10

BEGINNER & INTERMEDIATE
REST DAY!!

AT 11, IT’S QUALIFY TIME
come and see our athletes wh…

Thursday 1 January 1970 WG WOD – THANKS GOD IT’S FRIDAY 26.10.18 – FRAN PLAY BALL –

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Bike or Row
2 – 30″ Plank Hold + 30″ PVC S…

Thursday 25 October 2018 MG WOD – THURSDAY 25.10.18 – JUMP ON ESCALATOR –

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 …

Wednesday 24 October 2018 W WOD – WEDNESDAY 24.10.18 – HEAVY BACK –

MOBILITY & WARM UP
15′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy …

Tuesday 23 October 2018 MGW WOD – TUESDAY 23.10.18

MOBILITY & WARM UP

10′ Banded Stretch; Then:

Choose one: 600 mt easy Run/ 750mt L…

Monday 22 October 2018 WM WOD – MONDAY 22.10.18

MOBILITY & WARM UP
10 minute Stretch Arounds Trouble Area; Then :
EMOM 12 Minutes:
1 – 20/…

Sunday 21 October 2018 DAY OFF!!! – SUNDAY 21.10.18

DAY OFF!!!

TRIFECTA COMPLETED!!!

THANKS TEAM!!!

Damiano, Armando, Renato, Giovanni, Ales…

Friday 19 October 2018 MGW WOD – SATURDAY 20.10.18 – DOWN & UP

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then:
2 Rounds
1:00 Light Row …

Friday 19 October 2018 W WOD – THANKS GOD IT’S FRIDAY 19.10.18

MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble area; Then:
EMOM x 12 (3 Rounds)
1 –…

Thursday 18 October 2018 G WOD – THURSDAY 18.10.18 – “CANDY”

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 …

Wednesday 17 October 2018 MGW WOD – WEDNESDAY 17.10.18 – “GIVE ME FIVE”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:…

Tuesday 16 October 2018 GM WOD – TUESDAY 16.10.18 – “ANNIE”

MOBILITY & WARM UP
10′ Banded Stretch Arounds trouble Area;
600mt Easy Jog; Then:
EMOM 12’…

Monday 15 October 2018 W WOD – MONDAY 15.10.18 – HEAVY DAY –

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time

Saturday 13 October 2018 WGM WOD – SATURDAY 13.10.18 – MIND ERASER –

Beginner:
REST DAY!!!

Intermediate & Advanced
only at 13.30 for a:

MOBILITY & W…

Friday 12 October 2018 GW WOD – THANKS GOD IT’S FRIDAY 12.10.18 – “FRANABEL”

MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
600 mt Easy Jog
3 Rounds:…

Thursday 11 October 2018 M WOD – THURSDAY 11.10.18 – TRAIN WITH A CFMENTANA ENDURANCE TEAM

MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active down…

Wednesday 10 October 2018 WMG WOD – WEDNESDAY 10.10.18 – “DEATH WALK”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Bike or Row
2 – 30″ Plank Hold + 30″ PVC S…

Tuesday 9 October 2018 MGW WOD – TUESDAY 09.10.18 – HAPPY BIRTHDAY RICCARDO –

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then:
2 Rounds
1:00 Light Row …

Thursday 1 January 1970 GW WOD – MONDAY 08.10.18 – “ONCE WERE FAT AND FOURIOUS”

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
3 Rounds:
200 mt Run
1 R…

Saturday 6 October 2018 GWM WOD – SATURDAY 06.10.18 – HAPPY BURPEES! –

Beginner:
REST DAY!!!

Intermediate & Advanced
only at 13.30

WOD 06.10
WARM UP
3 R…

Friday 5 October 2018 WGM WOD – THANKS GOD IT’S FRIDAY 05.10.18

MOBILITY & WARM UP
10′ Banded Stretch; Then:
3 Rounds Not For Time
250 mt Row / 200 mt Run…

Thursday 4 October 2018 MG WOD – THURSDAY 04.10.18 – THE TWO SIDE OF ANNIE

MOBILITY & SKILLS
10′ Banded Stretch Arounds trouble Area; Then:
2 Rounds:
10 Cal Row
10 …

Wednesday 3 October 2018 W WOD – WEDNESDAY 03.09.18

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 m…

Tuesday 2 October 2018 MGW WOD – TUESDAY 02.10.18

MOBILITY & SKILLS
10′ Stretch Around Trouble Area;
4 Rounds:
200m Light-Paced Row / Run
5…

Monday 1 October 2018 WM WOD – MONDAY 01.10.18

MOBILITY & WARM UP

10′ Arounds trouble area; Then:

EMOM 15 Minutes

1-20-40 …

Thursday 1 January 1970 DAY OFF!!! – SUNDAY 30.09.18

DAY OFF!!!

“Tu sei la sola persona sulla terra che può usare la sua abilità. È una responsabil…

Saturday 29 September 2018 MGW WOD – SATURDAY 29.09.18 – SURPRISEEEEE!!!! –

Beginner:
REST DAY!!!

Intermediate & Advanced
only at 13.30 for a:
SURPRISE WOD!!!

Thursday 1 January 1970 W WOD – THANKS GOD IT’S FRIDAY 28.09.18 – IT’S TIME TO COMPLEX

MOBILITY & WARM UP
10′ Banded stretch Arounds Trouble Area; Then:
400mt Easy Jog
3 Rounds:…

Thursday 27 September 2018 M WOD – THURSDAY 27.09.18

MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing…

Wednesday 26 September 2018 WMG WOD – WEDNESDAY 26.09.18

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
EMOM 12 minutes
1 – 45 sec …

Tuesday 25 September 2018 MG WOD – TUESDAY 25.09.18 – “G.I. JANE MEET FRIENDS”

MOBILITY & WARM UP
10′ Banded Stretch & Foam Rolling; then:
2 Rounds Not for Time
200 …

Monday 24 September 2018 W WOD – MONDAY 24.09.18

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
250 m…

Saturday 22 September 2018 MGW WOD – SATURDAY 22.09.18 – SURPRISEEEEE!!!!

Beginner:
REST DAY!!!

Intermediate & Advanced
only at 13.30 for a:
SURPRISE WOD!!!

Friday 21 September 2018 GW WOD – THANKS GOD IT’S FRIDAY 21.09.18 – DAVID Vs GOLIA –

MOBILITY & WARM UP
10′ mobility skills around trouble area; then
2 Rounds:
200m Run
5 War…

Thursday 20 September 2018 WM WOD – THURSDAY 20.09.18

MOBILITY & WARM UP
10′ Mobility around trouble area; then:
3 Rounds:
200 mt Jog
5 Pushups…

Wednesday 19 September 2018 W WOD – WEDNESDAY 19.09.18 – Thrusters Day –

MOBILITY & WARM UP
10′ Mobility Around Trouble Area; Then:
EMOM x 12
1- 40s Bike or Row
2…

Tuesday 18 September 2018 GWM WOD – TUESDAY 18.09.18 – “DETENTION”

MOBILITY & WARM UP
3 Rounds Not For Time
200 Run Easy Jog
5 Pushups/5 Pike Push Ups/…

Monday 17 September 2018 G WOD – MONDAY 17.09.18 – ”Tabata Something Else”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 …

Sunday 16 September 2018 DAY OFF!!! – SUNDAY 16.09.18

DAY OFF!!!

“Le conseguenze delle nostre azioni sono come spaventapasseri per i codardi, e come…

Saturday 15 September 2018 ‘WM WOD – SATURDAY 08.09.18 – SURPRISEEEEE!!!!’

Beginner:
REST DAY!!!

Intermediate & Advanced
only at 13.30 for a:
SURPRISE WOD!!!

R…

Friday 14 September 2018 W WOD – THANKS GOD IT’S FRIDAY 14.09.18 – HEAVY DAY –

MOBILITY & WARM UP
10′ Stretch Around trouble area; Then:
3:00 Bike, Row or Run directly in…

Thursday 13 September 2018 MG WOD – THURSDAY 13.09.18 – “at the end mr pukie arrives”

MOBILITY & WARM UP
10′ banded Distraction&Stretch around Trouble Area; Then:
20 A…

Wednesday 12 September 2018 MGW WOD – WEDNESDAY 12.09.18 – “Dead of Eighteen”

MOBILITY & WARM UP
10′ Banded Mobility & Strech Around Trouble Area; then:
EMOM 12′
Mi…

Tuesday 11 September 2018 G WOD – TUESDAY 9.11.18

MOBILITY & WARM UP
10′ Mobility Work around trouble area; then:
EMOM x12 (4 Rounds)

Monday 10 September 2018 W WOD – MONDAY 10.09.18 – HEAVY DAY

MOBILITY & WARM UP
10′ Mobility Around Trouble Area;
5′ Practice Double Unders; then:
40 H…

Sunday 9 September 2018 DAY OFF!!! – SUNDAY 09.09.18

DAY OFF!!!

“Noi tutti abbiamo bisogno un po’ di un allenatore. Quando stai giocando la partita…

Saturday 8 September 2018 GW WOD – SATURDAY 08.09.18 – SURPRISEEEEE!!!!

Beginner:
REST DAY!!!

Intermediate & Advanced
only at 13.30 for a:
SURPRISE WOD!!!

Thursday 1 January 1970 GWM WOD – THANKS GOD IT’S FRIDAY 07.09.18

MOBILITY & WARM UP
EMOM 8′
Even Minutes – :100 mt Run or 40 sec Single Unders
Odd Minutes …

Thursday 6 September 2018 WM WOD – THURSDAY 06.09.18

MOBILITY & WARM UP
For 1 minute each side, Follow:
Banded Shoulder Distraction, Pectoral Ma…

Wednesday 5 September 2018 W WOD – WEDNESDAY 05.09.18

MOBILITY & WARM UP
Banded Shoulder Distraction 1′ Each Side
Couch Stretch 1′ Each Leg
Pige…

Tuesday 4 September 2018 MGW WOD – TUESDAY 04.09.18 – “Once Was Filthy Fifty”

MOBILITY & WARM UP
2′ Banded Shoulder Distraction
2′ Couch Stretch
2′ Pigeon Pose
3…

Monday 3 September 2018 GW WOD – MONDAY 03.09.18

MOBILITY & WARM UP
10′ Mobility Around trouble area, Then:
400 mt Easy Jog; Then:
3 Rounds…

Sunday 2 September 2018 DAY OFF!!! SUNDAY 02.09.18

DAY OFF!!!

Se ti fermi ogni volta che un cane abbaia, non finirai mai la tua strada.
“Proverb…

Saturday 1 September 2018 REST DAY – SATURDAY 01.09.18

REST DAY!

TODAY ONLY 1 TRAINING SESSION FOR COMPETITORS AT 1.30 pm or Open Gym

Continua a p…

Friday 31 August 2018 W WOD – THANKS GOD IT’S FRIDAY 31.08.18

MOBILITY & WARM UP
10′ Mobility Around Trouble Area;
5′ Practice Double Unders; then:
40 H…

Thursday 30 August 2018 M WOD – THURSDAY 30.08.18 – 5k RUN TIME TRIAL –

WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30…

Wednesday 29 August 2018 WMG WOD – WEDNESDAY 29.08.18

MOBILITY & WARM UP
10′ Around Trouble Area; then:
2 Rounds:
100m Run + 25 Singles of Doubl…

Tuesday 28 August 2018 MG WOD – TUESDAY 28.08.18

MOBILITY & WARM UP
15′ Arounds trouble areas; Then:
1:30 Row (Light Pace) :30″ Moderate Pac…

Monday 27 August 2018 W WOD – MONDAY 27.08.18

MOBILITY & WARM UP
10′ Use a Band & PVC; Then:
3 Rounds Not For Time
200 mt Run
1 Rou…

Sunday 26 August 2018 DAY OFF!!! SUNDAY 26.08.18

DAY OFF!!!

Successo non è solo ciò che realizzi nella tua vita, ma anche ciò che ispiri nella …

Saturday 25 August 2018 REST DAY – SATURDAY 25.08.18 –

CLASS, TODAY:

REST!
Only the competitors will train at 2pm
TEAM WOD

FENDER BENDER
Ritrov…

Friday 24 August 2018 WM WOD – THANKS GOD IT’S FRIDAY 24.08.18

WARM UP
5′ Practice Double Unders;
Then 3 Rounds:
5 Ring Row/Pull Ups/Strict PullUps
10 Sit-U…

Thursday 23 August 2018 G WOD – THURSDAY 23.08.18

WARM UP
3 Rounds:
15 Calorie Row or Bike
5 Indu Push Ups 
15 Cal Row or Bike
5 Walkout

Wednesday 22 August 2018 W WOD – WEDNESDAY 22.08.18

WARM UP                                                                                          …

Tuesday 21 August 2018 MGW WOD – TUESDAY 21.08.18

WARM UP

3 RNFT
250mt Row/200mt Run                                                           …

Monday 20 August 2018 GW WOD – MONDAY 20.08.18

MOBILITY
Shoulder – Hips – Hamstring

WARM UP
3 min Bike or Row, directly into:
3 Roun…

Sunday 19 August 2018 DAY OFF!!! – SUNDAY 19.08.18

DAY OFF!!!

L’artista è nulla senza il talento, ma il talento è nulla senza lavoro.
“Émile Zol…

Friday 17 August 2018 16-17-18.08.18 – ACTIVE RECOVERY –

ACTIVE RECOVERY

Every Day You can choose one.

A) EMOM 21′

Min 1: max Pus Ups in 40 sec

Wednesday 15 August 2018 DAY OFF!!! – WEDNESDAY 15.08.18 – “BUON FERRAGOSTO” –

DAY OFF!!!
Sii il miglior amico di te stesso. Impara che i momenti di solitudine ti permettono d…

Tuesday 14 August 2018 W WOD – TUESDAY 14.08.18 – “Never On The Ground”

WARM UP
2 Rounds Not For Time
15 Calorie Bike or Row
20 Sit-Ups
15 Push Ups
20 PVC Shoulder …

Monday 13 August 2018 MGW WOD – MONDAY 13.08.18

WARM UP
2 RoundsNot For Time
200 mt Run
5 Spiderman and Reach
15 Cal Bike or Row
5 Inch Worm…

Sunday 12 August 2018 DAY OFF!!! – SUNDAY 12.08.18

DAY OFF!!!

“Qualsiasi stupido può criticare, condannare e lamentarsi – e molti stupidi lo fann…

Saturday 11 August 2018 DAY OFF!!! – SATURDAY 11.08.18

DAY OFF!!!
È splendido. Quando la gente mi dice: “Hai torto!” Io rispondo: “Cosa ti aspettavi da…

Friday 10 August 2018 MG WOD – THANKS GOD IT’S FRIDAY 10.08.18

WARM UP
Complete 3 Rounds Not For Time
5 Pull Ups / 10 Ring Row
20 Double Unders / 40 Single U…

Thursday 9 August 2018 W WOD – THURSDAY 09.08.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Wednesday 8 August 2018 GWM WOD – WEDNESDAY 08.08.18

WARM UP
2 Rounds Not For Time
500 mt Row
30 Alternate Kb Swing
20 Alternate Kb Snatch
20 Hal…

Tuesday 7 August 2018 WM WOD – TUESDAY 07.08.18

WARM UP
5′ Practice Double Unders; Then: 2 Rounds of:
Run 200m
20 mt Broad Jump
20 PVC Overhe…

Monday 6 August 2018 G WOD – MONDAY 06.08.18

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl…

Sunday 5 August 2018 DAY OFF!!! – SUNDAY 05.08.18

DAY OFF!!!

La montagna più alta rimane sempre dentro di noi.

“Walter Bonatti”

 

Saturday 4 August 2018 TEAM WOD – SATURDAY 04.08.18 – “DEAD OF TEAM”

WARM UP
400 mt Jog
30 Alternate Kb Swing
20 Goblet Squat
20 Halo
10 Boot Strappers

MOBI…

Friday 3 August 2018 GW WOD – THANKS GOD IT’S FRIDAY 03.08.18

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Pu…

Thursday 2 August 2018 M WOD – THURSDAY 02.08.18 – Road To The Spartan Race

OGGI ALLENAMENTO COLLEGIALE!
APPUNTAMENTO ORE 18 AL BOX!
INIZIO WARM UP 18.15

WARM UP
20 …

Tuesday 31 July 2018 MG WOD – TUESDAY 31.07.18 – “The World Seen Upside-Down”

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping …

Monday 30 July 2018 W WOD – MONDAY 30.07.18 – “LIFT ME UP”

WARM UP
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
20 Floor Press…

Sunday 29 July 2018 DAY OFF!!! – SUNDAY 29.07.18

DAY OFF!!!

“Non potrete mai perdere due delle risorse più importanti che avete: la forza della…

Saturday 28 July 2018 GWM WOD – SATURDAY 28.07.18

WARM UP
2 Rounds Not For Time
500 mt Row
40 Alternate Kb Swing
30 Alternate Kb Snatch
10xArm…

Friday 27 July 2018 WM WOD – THANKS GOD IT’S FRIDAY 27.07.18

WARM UP
400 mt Run;
then 2 Rounds of:
10 Lateral Burpees
10 Deadlift (Empty Bar)
10 Sumo Dea…

Thursday 26 July 2018 G WOD – THURSDAY 26.07.18

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl…

Wednesday 25 July 2018 MGW WOD – WEDNESDAY 25.07.18

WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )

Thursday 1 January 1970 GW WOD – TUESDAY 24.07.18 – “BETTY”

WARM UP
400 mt Jog
Then, 3 rounds of
20 Shoulder Dislocated
10 Hand-Release Push-Ups
10x/leg…

Sunday 22 July 2018 DAY OFF!!! SUNDAY 22.07.18

DAY OFF!!!

Ogni maestro e’ stato prima un principiante,
Ogni professionista ha iniziato come …

Saturday 21 July 2018 WMG WOD – SATURDAY 21.07.18

WARM UP
400 mt jOG
30 Alternate Kb Swing
20 Goblet Squat
20 Halo
10 Boot Strappers

MOBI…

Friday 20 July 2018 MG WOD – THANKS GOD IT’S FRIDAY 20.07.18

WARM UP
2 Rounds Not For Time of:
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping ja…

Thursday 19 July 2018 W WOD – THURSDAY 19.07.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Wednesday 18 July 2018 GWM WOD – WEDNESDAY 18.07.18

WARM UP
3 Rounds Not For Time
250 mt Row / 200 mt Run
20 PVC Shoulder Dislocated
15 Deadlift …

Tuesday 17 July 2018 WM WOD – TUESDAY 17.07.18 – “SUICIDE”

WARM UP
Complete a 6 minute AMRAP of:
10 Push Ups
20 Double Unders / 40 Skips
15 Butterfly Si…

Monday 16 July 2018 G WOD – MONDAY 16.07.18 – “CINDY”

WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 S…

Sunday 15 July 2018 DAY OFF!!! – SUNDAY 15.07.18

DAY OFF!!!

“Non è perché le cose sono difficili che non osiamo farle, è perché non osiamo farl…

Saturday 14 July 2018 MGW WOD – SATURDAY 14.07.18 – “DIRTY THIRTY”

WARM UP
25 Each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadli…

Friday 13 July 2018 M WOD – THANKS GOD IT’S FRIDAY 13.07.18 – “BOAT RACE”

WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30…

Thursday 12 July 2018 WOW – THURSDAY 12.07.18 – “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Pres…

Wednesday 11 July 2018 WMG WOD – WEDNESDAY 11.07.18

WARM UP
5′ Practice Double Unders; Then:
2 Rounds Not for Time
30 Alternate Kb Swing
20 PVC S…

Tuesday 10 July 2018 MG WOD – TUESDAY 10.07.18

WARM UP
2 Rounds not For Time
20 Cal Row
40 mt Skip
20 PVC Shoulder Dislocated
20 mt Walking…

Monday 9 July 2018 W WOD – MONDAY 09.07.18

WARM UP
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
30 Floor Press…

Sunday 8 July 2018 DAY OFF!!! – SUNDAY 08.07.18

DAY OFF!!!

“Se vuoi raggiungere il tuo obiettivo devi vedere la meta nella mente prima di pote…

Saturday 7 July 2018 GWM WOD – SATURDAY 07.07.18

WARM UP
3 rounds on empty bar of:
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Push Press…

Friday 6 July 2018 WM WOD – THANKS GOD IT’S FRIDAY 06.07.18

WARM UP
5′ Practice Double Unders
Then: 4 rounds not for time
10 Behind the Nec Push Press # E…

Thursday 5 July 2018 G WOD – THURSDAY 05.07.18 – “BARBARA”

WARM UP
5 minutes Double -Unders Practice; Then 2 rounds
Run 200m
10 mt Inch Worms
20 mt Duck…

Wednesday 4 July 2018 GWM WOD – WEDNESDAY 04.07.18

WARM UP
400 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
200 mt Run
20 mt w…

Tuesday 3 July 2018 GW WOD – TUESDAY 03.07.18 – “BERGERON BEEP TEST”

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Pu…

Monday 2 July 2018 M WOD – MONDAY 02.07.18

WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each l…

Sunday 1 July 2018 DAY OFF!!! – SUNDAY 01.07.18

DAY OFF!!!

L’importante è mettersi in movimento verso il proprio futuro e agire adesso! Anche …

Saturday 30 June 2018 GWM WOD – SATURDAY 30.06.18

WARM UP
3 Rounds Not For Time
250 mt Row
20 PVC Shoulder Dislocated
15 Deadlift High Pull Sna…

Thursday 1 January 1970 WM WOD – THANKS GOD IT’S FRIDAY 29.06.18

WARM UP
3 RNFT
7 Lateral Burpees
7 Sumo Deadlift High Pull ( Empty Bar )
7 Deadlift
7 Broad …

Thursday 28 June 2018 G WOD – THURSDAY 28.06.18

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Pu…

Wednesday 27 June 2018 MGW WOD – WEDNESDAY 27.06.18

WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )

Tuesday 26 June 2018 GW WOD – TUESDAY 26.06.18 – “ELIZABETH”

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
30 mt Bear Crawl
20 Hollow…

Monday 25 June 2018 WOM – MONDAY 25.06.18 – “SORRY IT’S A BIRTHDAY OF YOUR COACH”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Pres…

Saturday 23 June 2018 WMG WOD – SATURDAY 23.06.18

WARM UP
2 RNFT
400 mt Run
20 Thrusters ( Empty Bar )
20 mt Bear Crawl
20 Push Ups

MOBIL…

Friday 22 June 2018 GM WOD – THANKS GOD IT’S FRIDAY 22.06.18

WARM UP
3 RNFT
7 Burpees
7 Kb Snatch each arm
7 Goblet Squats
7 Broad Jumps

MOBILITY &a…

Thursday 21 June 2018 W WOD – THURSDAY 21.06.18

WARM UP
5′ Practice Double Unders; Then:
3 Rounds not for time
20 PVC Shoulder DIslocate…

Tuesday 19 June 2018 WM WOD – TUESDAY 19.06.18

WARM UP
5′ Practice Double Unders
Then: 4 rounds not for time
10 Behind the Nec Push Press # E…

Monday 18 June 2018 G WOD – MONDAY 18.06.18 – “ANGIE GRAB THE BAR”

WARM UP
AMRAP 8′
200 mt run
5 DB Snatch R
5 DB Thrusters R
5 DB Snatch L
5 DB Thrusters L

Sunday 17 June 2018 DAY OFF!!! – SUNDAY 17.06.18

DAY OFF!!!

Il dolore che provi oggi sarà la forza che avrai domani.
“Anthony Robbins”

Saturday 16 June 2018 MGW WOW – SATURDAY 16.10.18 – “CHRISTINE”

WARM UP
400 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
200 mt Run
20 mt w…

Friday 15 June 2018 GW WOD – THANKS GOD IT’S FRIDAY 15.06.18

WARM UP

25x each with a PVC/broomstick:

Shoulder dislocates

Shoulder press

Thursday 14 June 2018 HAPPY BIRTHDAY WOD – THURSDAY 14.06.18 – “Happy Birthday Spider Man”

WARM UP
3 rounds on empty bar of:
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Push Press…

Wednesday 13 June 2018 WMG WOD – WEDNESDAY 13.06.18 -BUT THE BIRTHDAY IS TOMORROW-

WARM UP
Complete 3 rounds not for time
5 Ring Row/Pull Ups
10 Push Ups
20 PVC Pass Throughs

Tuesday 12 June 2018 MG WOD – TUESDAY 12.06.18

WARM UP
AMRAP 6′
20 PVC Shoulder dislocated
10 Shoulder Press ( empty bar )
10 Bent Row
10 G…

Monday 11 June 2018 W WOD – MONDAY 11.06.18

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Push Ups Hand Release
30 Squats
20 B…

Sunday 10 June 2018 DAY OFF!!! – SUNDAY 10.06.18

DAY OFF!!!

“Se vuoi raggiungere il tuo obiettivo devi vedere la meta nella mente prima di pote…

Saturday 9 June 2018 GWM WOW – SATURDAY 09.06.18 – “THE CrossFit MENTANA TABATA WORKOUTS”

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, …

Thursday 7 June 2018 G WOD – THURSDAY 07.06.18 – “JT” –

WARM UP
4 Rounds Not For Time
20 Double Unders
20m Bear Crawl
20 Jumping Jacks
20 Walking Lu…

Wednesday 6 June 2018 MGW WOD – WEDNESDAY 06.06.18 – “NANCY IS FALLING IN EARTH” –

WARM UP
5′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit …

Tuesday 5 June 2018 GW WOD – TUESDAY 05.06.18 – THE DEATH CLOCK –

WARM UP
3 Rounds Not For Time
5 Pull Ups
10 Walking Lunges
15 Butterfly Sit Ups
20 PVC Pass …

Thursday 1 January 1970 M WOD – MONDAY 04.06.18 – TRIATHLON 1K –

WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30…

Saturday 2 June 2018 DAY OFF!!! – SATURDAY 02.06.18 – IT’S TIME TO SPARTAN SPRINT –

DAY OFF!!!

Con il talento si vincono le partite, ma è con il lavoro di squadra e l’intelligenz…

Friday 1 June 2018 MG WOD – THANKS GOD IT’S FRIDAY 01.06.18

WARM UP
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
Practice Double Unders 5 Minutes

MOBI…

Thursday 31 May 2018 W WOD – THURSDAY 31.05.18

WARM UP
400 mt Jog
Then, 2 rounds of
20mt Walking lunge, forward
20mt Walking lunge, backward…

Wednesday 30 May 2018 GWM WOD – WEDNESDAY 30.05.18

WARM UP
5′ Practice Double Unders; Then:
3 Rounds Not For Time
20 mt Bear Crawl
20 Jumping Ja…

Tuesday 29 May 2018 WM WOD – TUESDAY 29.05.18

WARM UP
40 Alternate Kb Swing
30 Alternate Kb Clean & Jerk
20 Kb Halo
10 Kb Boot Strapper…

Monday 28 May 2018 MONDAY 28.05.18 – MEMORIAL DAY – “MURPH” – Road to The Spartan Race –

WARM UP

2 Rounds not For Time

40 mt Skip

20 PVC Shoulder Dislocated

20 …

Saturday 26 May 2018 DAY OFF!!! – SATURDAY 26 & SUNDAY 27 – IT’S TIME TO COMPETE –

DAY OFF!!!

Non c’è gloria più grande per uomo che mostrare la leggerezza dei suoi piedi e la f…

Friday 25 May 2018 GW WOD – THANKS GOD IT’S FRIDAY 25.05.18 – ” ANOTHER VERSION”

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Pu…

Thursday 24 May 2018 M WOD – THURSDAY 24.05.18 – Road To The Spartan Race

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Wednesday 23 May 2018 WMG WOD – WEDNESDAY 23.05.18 – It’s Time To Hero –

WARM UP
AMRAP 8′
250 mt Row/200mt Run
20 mt Bear Crawl
15 Air Squat
10 Indu Push ups
5 Burp…

Tuesday 22 May 2018 MG WOD – TUESDAY 22.05.18

WARM UP
5′ Practice Double Unders; then 2 rounds of:
10 Inch worms
20 Squats
30 Jumping jacks…

Monday 21 May 2018 W WOD – MONDAY 21.05.18

WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated 
20 PVC Shoulder Press
20 PV…

Sunday 20 May 2018 DAY OFF!!! – SUNDAY 20.05.18

DAY OFF!!!

La vita comincia alla fine della vostra zona di comfort

“Walsh N. D.”

Saturday 19 May 2018 GWM WOM – At the end, Saturday arrives – Road To The Spartan Race

WARM UP
3 RNFT
200 mt Run/250 mt Row
5 Pull Ups
10 mt Inch Warm
15 Push Ups
20 V-Ups

M…

Friday 18 May 2018 WM WOD – THANKS GOD IT’S FRIDAY 18.05.18

WARM UP
5′ Practice Double Unders; Then: 2 Rounds of:
Run 200m or row 250m
20 mt Bear Crawl
2…

Thursday 1 January 1970 G WOD – THURSDAY 17.05.18

WARM UP
4 Rounds Not For Time
5 Burpees Plate
20 Walking Lunges
18 Ab Mat Sit Ups

MOBILI…

Wednesday 16 May 2018 MGW WOD – WEDNESDAY 16.05.18

WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )

Tuesday 15 May 2018 GW WOD – TUESDAY 15.05.18 – “The Coach Must Go To… Compete”

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Shoulder Press ( Empty Bar )
10 Pu…

Monday 14 May 2018 M WOD – MONDAY 14.05.18 – Road To The Spartan Race –

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Sunday 13 May 2018 DAY OFF!!! – SUNDAY 13.05.18

DAY OFF!!!

Fissare obiettivi è il primo passo necessario per trasformare l’invisibile in visib…

Saturday 12 May 2018 WOW 12.05.18 – On Saturday, When it Arrives, it Arrives – Road to The Spartan Race –’

WARM UP
800 mt Jog
Then, 3 rounds of
10 Med Ball Clean #9/6
10 Hand-release push-ups
10 Sit-…

Friday 11 May 2018 MG WOD – THANKS GOD IT’S FRIDAY 11.05.18

WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges

Thursday 10 May 2018 W WOD – THURSDAY 10.05.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squ…

Wednesday 9 May 2018 GWM WOD – WEDNESDAY 09.05.18

WARM UP
5′ Practice Double Unders; Then:
2 Rounds Not For Time
30 Jumping jacks
20 Box Step U…

Tuesday 8 May 2018 WM WOD – TUESDAY 08.05.18

WARM UP
Complete a 6 minute AMRAP of:
10 Push Ups
20 Double Unders / 40 Skips
15 Butterfly Si…

Monday 7 May 2018 G WOD – MONDAY 07.05.18 – “MARY”

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl…

Sunday 6 May 2018 DAY OFF!!! – SUNDAY 06.05.18

DAY OFF!!!

“Sono due i principali ostacoli alla conoscenza delle cose: la vergogna che offusca…

Saturday 5 May 2018 SATURDAY 05.05.18 – GRAND OPENING EVENT –

CROSSFIT MENTANA E’ LIETA DI PRESENTARE AL GRANDE PUBBLICO LA SUA NUOVA SEDE!!!
IL TEAM E GLI AT…

Friday 4 May 2018 GW WOD – THANKS GOD IT’S FRIDAY 04.05.18

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Sumo Deadlift High Pull ( Empty Bar…

Thursday 3 May 2018 M WOD – THURSDAY 03.05.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Wednesday 2 May 2018 WMG WOD – WEDNESDAY 02.05.18

WARM UP
5′ Practice Double Unders; Then:
2 Rounds Not for Time
30 Alternate Kb Swing
20 PVC S…

Tuesday 1 May 2018 DAY OFF!!! – TUESDAY 01.05.18

DAY OFF!!!

“Se sei forte, sii mite e pacifico, in modo che chi ti sta vicino abbia rispetto di…

Monday 30 April 2018 W WOD – MONDAY 30.04.18

WARM UP
3 minutes jump rope
30 Hand-to-Hand Kb Swings
20 Alternate Kb Clean & Jerk

Sunday 29 April 2018 DAY OFF!!! SUNDAY 29.04.18

DAY OFF!!!

Supremo è il valore della tenacia: chi fa della costanza la sua parola d’ordine, ta…

Saturday 28 April 2018 DAY OFF!!! SATURDAY 28.04.18

DAY OFF!!!

“Un guerriero responsabile non è quello che si prende sulle spalle il peso del mond…

Friday 27 April 2018 G WOD – THANKS GOD IT’S FRIDAY 27.04.18

WARM UP
2 rounds
Run 200m or Row 250m
30m Bear Crawl
20 Air Squats
20 Hollow Body Rock…

Thursday 26 April 2018 MGW WOD – THURSDAY 26.04.18 – “Eva, Are You Ok?”

WARM UP
Complete 4 Rounds Not For Time
5 Ring Row
5 Burpees
20 PVC Pass Throughs
4 Inch Worm…

Thursday 26 April 2018 DAY OFF!!! – WEDNESDAY 25.04.18

DAY OFF!!!
Il viaggio più difficile di un essere umano è quello che lo conduce dentro sé stesso …

Tuesday 24 April 2018 GW WOD – TUESDAY 24.04.18

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
30 mt Bear Crawl
20 Hollow…

Monday 23 April 2018 M WOD – MONDAY 23.04.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Sunday 22 April 2018 DAY OFF!!! – SUNDAY 22.04.18

DAY OFF!!!

Nello sport il gioco deve essere una costante. Quando questa componente viene a man…

Saturday 21 April 2018 WOW 21.04.18 – On Saturday, When it Arrives, it Arrives – Road to The Spartan Race –

WARM UP
With a PVC Boomstick : 25 Each
Shoulder Dislocated
Shoulder Press
Overhead Squat
Rom…

Friday 20 April 2018 MG WOD – THANKS GOD IT’S FRIDAY 20.04.18

WARM UP
2 Rounds Not For Time of:
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping ja…

Thursday 19 April 2018 W WOD – THURSDAY 19.04.18

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & Press,…

Wednesday 18 April 2018 GWM WOD – WEDNESDAY 18.04.18

WARM UP
AMRAP 8′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/10…

Tuesday 17 April 2018 WM WOD – TUESDAY 17.04.18

WARM UP
200 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
100 mt Run
20 mt w…

Monday 16 April 2018 G WOD – MONDAY 16.04.18

WARM UP
5 minutes Double-Under practice; Ten 2 rounds of:
3 Warrior Stretch per hip
15 Broad J…

Sunday 15 April 2018 DAY OFF!!! – SUNDAY 15.04.18

DAY OFF!!!

“Quando qualcuno condivide, tutti vincono.”
JIM ROHN

 

Saturday 14 April 2018 MGW WOW – SATURDAY 14.04.18 – THE ROAD TO THE SPARTAN RACE

WARM UP
10×10 Shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/6…

Friday 13 April 2018 GW WOD – THANKS GOD IT’S FRIDAY 13.04.18

WARM UP
200 mt Jog
20 Indo Push-Ups
20 Knees to Elbows
20 Squat jumps
20 V-Ups
20 Walking l…

Thursday 12 April 2018 M WOD – THURSDAY 12.04.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Wednesday 11 April 2018 WMG WOD – WOW – WEDNESDAY – “ONE HUNDRED”

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Air Squats
15 Butterfly Sit Ups
20 PVC P…

Tuesday 10 April 2018 MG WOD – TUESDAY 10.04.18

WARM UP
Complete 3 Rounds Not For Time
5 Pull Ups / 10 Ring Row
20 Double Unders / 40 Single U…

Monday 9 April 2018 W WOD – MONDAY 09.04.18

WARM UP
3 Rounds
200m Run
15 Russian KB swings
10 Shoulder Press ( Empty Bar )

MOBILITY …

Sunday 8 April 2018 DAY OFF!!! – SUNDAY 08.04.18

DAY OFF!!!

“La gente spesso dice che la motivazione non dura a lungo. Ecco, lo stesso si può d…

Saturday 7 April 2018 GWM WOW – SATURDAY 07.04.18

WARM UP
3 Rounds Not For Time
250 mt Row
20 PVC Shoulder Dislocated
15 Hang Power Clean ( Emp…

Friday 6 April 2018 WM WOD – THANKS GOD IT’S FRIDAY 06.04.18

WARM UP
AMRAP 6′
20 Kb Swing
30 Jumping Jack
20 Standing Broad Jump
30 PVC Shoulder Dislocat…

Thursday 5 April 2018 G WOD – THURSDAY 05.04.18 – “Happy Birthday Mr. Hulk”

WARM UP
4 Rounds Not For Time
5 Burpees Plate
20 Walking Lunges
18 Ab Mat Sit Ups

MOBILI…

Wednesday 4 April 2018 MGW WOD – WEDNESDAY 04.04.18

WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )

Tuesday 3 April 2018 GW WOD – TUESDAY 03.04.18

WARM UP
3 Rounds Not For Time
20 Double Unders/40 Single
20 PVC Shoulder dislocated
15 PVC Sn…

Monday 2 April 2018 DAY OFF!!! – MONDAY 02.04.18

DAY OFF!!!

“Il successo inizia dalla volontà dell’individuo, è nella sua mente.”
“NAPOLEON HI…

Sunday 1 April 2018 DAY OFF!!! – SUNDAY 01.04.18 – “HAPPY EASTER”

HAPPY EASTER!

Fissare degli obiettivi è il primo passo per trasformare l’invisibile in visibil…

Saturday 31 March 2018 WOM SATURDAY 31.03.18 – “METCON CHALLENGE”

CHALLENGE YOURSELF, CHALLENGE OUR METCON 4!!!

METCON 1 
“Half Iron Triathlon”
1-10 reps of…

Friday 30 March 2018 MG WOD – THANKS GOD IT’S FRIDAY 30.03.18 – “HAPPY BIRTHDAY CAPTAIN AMERICA”

WARM UP
AMRAP 6′
20 PVC Shoulder dislocated
10 Shoulder Press ( empty bar )
10 Bent Row
10 G…

Thursday 29 March 2018 W WOD – THURSDAY 29.03.18

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & Press,…

Wednesday 28 March 2018 WOW – WEDNESDAY 28.03.18 – “CALVARIO” –

WARM UP
10x15m shuttle
Then, 2 rounds of
5 Leg Box step-ups #50/40
10 Hang Power Clean (Empty…

Tuesday 27 March 2018 WM WOD – TUESDAY 27.03.18

WARM UP
Complete a 2 Rounds Not For Time of:
15 mt Running skips or Assisted kneelift
15 Deadl…

Monday 26 March 2018 G WOD – MONDAY 26.03.18

WARM UP 
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack 
20 mt Bear Crawl

Sunday 25 March 2018 DAY OFF!!! – SUNDAY 25.03.18

DAY OFF!!!

“La pazienza, la perseveranza e il sudato lavoro creano un’imbattibile combinazione…

Saturday 24 March 2018 WOW OPEN 18.5 – SATURDAY 24.03.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Friday 23 March 2018 GW WOD – THANKS GOD IT’S FRIDAY 23.03.18

WARM UP
AMRAP 8′
200 mt Jog
20 PVC Shoulder Dislocated
10 Sumo Deadlift High Pull ( Empty Bar…

Thursday 22 March 2018 M WOD – THURSDAY 22.03.18 – THE ROAD TO THE SPARTAN RACE

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Wednesday 21 March 2018 WMG WOD – WEDNESDAY 21.03.18 – WAITING 18.5

WARM UP
Complete max reps in 8 minutes
50 Single unders
30 Lateral Jumps
20 Thrusters ( empty…

Tuesday 20 March 2018 MG WOD – TUESDAY 20.03.18 – THE ROAD TO THE SPARTAN RACE

WARM UP
2 rounds
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping jacks
10 Superman …

Monday 19 March 2018 W WOD – MONDAY 19.03.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Sunday 18 March 2018 DAY OFF!!! – SUNDAY 18.03.18

DAY OFF!!!

L’uomo che non sa correre, saltare, nuotare è un’automobile di cui si sarebbe innes…

Saturday 17 March 2018 WOW – SATURDAY 17.03.18 – OPEN 18.4

WARM UP
3 rounds
100m Jog
10 Walking Lunges
10 PVC Shoulder Dislocated
10 PVC Good Mornings

Friday 16 March 2018 WM WOD – THANKS GOD IT’S FRIDAY 16.03.18 – HAPPY BIRTHDAY MARESCIALLO –

WARM UP
3 rounds on empty bar of:
5 Deadlifts
5 Hang Power Clean
5 Front Squats
5 Push Press…

Thursday 15 March 2018 G WOD – THURSDAY 15.03.18

WARM UP
100 Jump rope singles
50 Jumping jacks
40 Squats
30 Hand Release Push-ups
20 PVC Sho…

Wednesday 14 March 2018 MGW WOD – WEDNESDAY 14.03.18 – WAITING OPEN 18.4 –

WARM UP
5′ Practice double unders; then : 3 rounds of:
20 pvc shoulder dislocated
15 overhead …

Tuesday 13 March 2018 GW WOD – TUESDAY 13.03.18 – “FRAN”

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 Plate Ground to Overhead
40 mt Bear …

Monday 12 March 2018 M WOD – MONDAY 12.03.18 – THE ROAD TO THE SPARTAN RACE

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ …

Sunday 11 March 2018 DAY OFF!!! – SUNDAY 11.03.18

DAY OFF!!!

“La disciplina è il ponte tra l’obiettivo e il risultato.”

“JIM ROHN”

Saturday 10 March 2018 WOW SATURDAY 10.03.18 – OPEN 18.3

WARM UP
5′ Practice Double Unders; Then:
2 Rounds Not for Time
30 Alternate Kb Swing
20 PVC S…

Friday 9 March 2018 MG WOD – THANKS GOD IT’S FRIDAY 09.03.18

WARM UP,
5′ Practice Double Unders; Then
20m Bear Crawl
15 Push-ups Hand Realease
10m Crab Wa…

Thursday 8 March 2018 W WOD – THURSDAY 08.03.17

WARM UP
3 rounds
20 PVC Shoulder Dislocated Walking Lunges
15 Squats Jumps
20 Push-ups

Wednesday 7 March 2018 GWM WOD – WEDNESDAY 07.03.18

WARM UP
Team of 2 for 3 times each:
15 Burpees: while A do a burpees, B do Russian Swing
Then:…

Tuesday 6 March 2018 WM WOD – TUESDAY 06.03

WARM UP
2 Rounds
100 Jump Rope Singles
30 Mountain Climbers
20 Lateral Goblet Lunges #16/8
1…

Monday 5 March 2018 G WOD – MONDAY 05.03.18

WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock…

Sunday 4 March 2018 DAY OFF!!! SUNDAY 04.02.18

DAY OFF!!!

Chiunque smetta di imparare è vecchio, che abbia 20 o 80 anni. Chiunque continua ad…

Saturday 3 March 2018 WOW OPEN WOD – SATURDAY 03.03.18 – “OPEN 18.2”’

WARM UP

Complete a 6 minute AMRAP of:
15 Air Squats
5 Burpees
10 Box Step Up
20 PVC Pass T…

Friday 2 March 2018 GW WOD – THANKS GOD IT’S FRIDAY 02.03.17 – “THE ROLLERCOASTER”

WARM UP
5′ Practice Double Unders
Then, 3 rounds of:
10 wall ball #6/4
10 Hanging Leg Raises

Thursday 1 March 2018 M WOD – THURSDAY 01.03.18 – ROAD TO THE SPARTAN RACE –

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Wednesday 28 February 2018 WMG WOD – WEDNESDAY 28.02.18

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, …

Tuesday 27 February 2018 MG WOD – TUESDAY 27.02.18

WARM UP
Jog 400m
50 Jumping jacks
40 Sit-ups
30 Push-ups
20 Air Squat
Jog 400m

MOBILIT…

Monday 26 February 2018 W WOD – MONDAY 26.02.18 – “CROSSFIT TOTAL”

WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated 
20 PVC Shoulder Press
20 PV…

Monday 26 February 2018 DAY OFF – SUNDAY 25.02.18

DAY OFF!!!

Non arrenderti. Rischieresti di farlo un’ora prima del miracolo.
“Proverbio arabo”…

Saturday 24 February 2018 WOW OPEN WOD – SATURDAY 24.02.18 – “OPEN 18.1”

WARM UP
20 m Bear Crawl
20 Ring Row
10 m Crab Walk
20 Air Squats
20 Shoulder Dislocated
30 …

Thursday 22 February 2018 G WOD – THURSDAY 22.02.18 – “Angie Divided by Twenty Is…”

WARM UP
5′ Practice Double Unders
20m Bear Crawl
20m Crab Walk
20 Jump Squats
15 Hand Releas…

Tuesday 20 February 2018 GW WOD – TUESDAY 20.02.18

WARM UP
5′ Practice Double Unders
Then, 2 rounds of
5x/leg Box step-ups 
10 Wall Ball Clean #…

Monday 19 February 2018 M WOM – MONDAY 19.02.18 ” It’s Time to… TIME TRIAL” – Road to The Spartan Race”

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Saturday 17 February 2018 WOW – SATURDAY 17.02.18 – “BEAT THE COACH” – ROAD TO THE SPARTAN RACE

WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH

MOBILITY &…

Friday 16 February 2018 MG WOD – THANKS GOD IT’S FRIDAY 16.02.18

WARM UP
5′ Practice Double Unders; Then:
AMRAP 6′ of:
15 Butterfly Sit Ups
20 Walking Lunges

Thursday 15 February 2018 W WOD – THURSDAY 15.02.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Wednesday 14 February 2018 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 Broa…

Tuesday 13 February 2018 WM WOD – TUESDAY 13.02.18

WARM UP
30 Hand-to-hand swings (light weight)
20 Alternating floor press
20 Clean & jerk, …

Monday 12 February 2018 G WOD – MONDAY 12.02.18

WARM UP
5′ Practice double Unders; Then 2 Rounds Of:
20 mt Inch worms
20 Squats
30 Jumping ja…

Sunday 11 February 2018 DAY OFF!!! -SUNDAY 11.02.18

DAY OFF!!!

Se vuoi raggiungere il tuo obiettivo devi vedere la meta nella mente prima di pot…

Saturday 10 February 2018 MGW WOW – SATURDAY 10.02.18 – THE ROAD TO THE SPARTAN RACE –

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Friday 9 February 2018 GW WOD – THANKS GOD IT’S FRIDAY 09.02.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Thursday 8 February 2018 M WOD – THURSDAY 08.02.18

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each

Tuesday 6 February 2018 MG WOD – TUESDAY 06.02.18

WARM UP
2 Rounds Not For Time
Run 200m or Row 250m
10m Inch worms
20 Squats
30 Jumping jacks…

Monday 5 February 2018 W WOD – MONDAY 05.02.18 – “RANDY”

WARM UP
3 Sets Of:
12 Kb Swings
10 Jumping Lunges
8 Hand Release Push Ups
30 Double Unders/6…

Sunday 4 February 2018 DAY OFF!!! – SUNDAY 04.02.18

DAY OFF!!!

Sii sempre come il mare che infrangendosi contro gli scogli, trova sempre la forza …

Saturday 3 February 2018 GWM WOW – SATURDAY 03.02.18 – IT’S TIME TO CHIPPER

WARM UP
3 minutes Jump Rope
2 minutes Hand-to-Hand KB swings
1 minute Plank
30 seconds Boot-S…

Friday 2 February 2018 WM WOD – THANKS GOD IT’S FRIDAY 02.02.18

WARM UP

5′ Practice Double Unders; Then: 2 Rounds of:

Run 200m or row 250m

20 mt…

Thursday 1 February 2018 G WOD – THURSDAY 01.02.18 – ” ANGIE CLIMB THE ROPE “ – ROAD TO THE SPARTAN RACE

WARM UP

25x each with a PVC/broomstick:

Shoulder dislocates

Shoulder press

Wednesday 31 January 2018 MGW WOD – WEDNESDAY 31.01.18

WARM UP
Complete 3 Rounds Not For Time of:
25 PVC Shoulder Dislocated
20 Double Unders / 40 Sk…

Tuesday 30 January 2018 GW WOD – TUESDAY 30.01.18

WARM UP
5 minutes Practice Duoble Unders, Then:
2 Rounds Not For Time
20 Hand-to-Hand KB swing…

Monday 29 January 2018 M WOD – MONDAY 29.01.18 – ROAD TO THE SPARTAN RACE –

WARM UP
20 Active Downward Dog – Alternate Toe Touch
30″ Standing Leg Swing (front)
30″ Runnin…

Sunday 28 January 2018 DAY OFF!!! – SUNDAY 28.01.18

DAY OFF!!!

Non sai mai cosa c’è dietro l’angolo. Potrebbe essere tutto. Oppure potrebbe essere…

Saturday 27 January 2018 WMG WOD – SATURDAY 27.01.18 – “JACKIE HAS FALLEN OUT OF BED”

WARM UP
50 Kb Swing ( Light Weight )
40 Floor Press
30 Push Press
20 Alt Kb Snatch
10 Boot S…

Friday 26 January 2018 MG WOD – THANKS GOD IT’S FRIDAY 26.01.18 – “ANNIE”

WARM UP
2 rounds
Run 200m or Row 250m
20m Bear Crawl
10m Inch worms
20 Squats
30 Jump…

Thursday 25 January 2018 W WOD – THURSDAY 25.01.18

WARM UP
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
30 Floor Press…

Wednesday 24 January 2018 GWM WOD – WEDNESDAY 24.01.18 – “FIGHT GONE BAD”

WARM UP
5′ Practice Double Unders
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Ball slam #…

Tuesday 23 January 2018 WM WOD – TUESDAY 23.01.18

WARM UP
Complete a 6 minute AMRAP of:
15 Butterfly Sit Ups
10 Cal Row/100m Run
10 Wall Balls …

Monday 22 January 2018 G WOD – MONDAY 22.01.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Sunday 21 January 2018 DAY OFF!!! SUNDAY – 21.01.18

DAY OFF!!!

Alcune persone sognano il successo… mentre altre si svegliano e lavorano sodo.
“An…

Friday 19 January 2018 GW WOD – THANKS GOD IT’S FRIDAY 19.01.18 – “18.ZERO”

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
10 Superman …

Wednesday 17 January 2018 WMG WOD – WEDNESDAY 17.01.18

WARM UP
Light Kettlebell
40 Hand to Hand Swing
30 Alternate Clean & Press
20 Floor Press …

Tuesday 16 January 2018 MG WOD – TUESDAY 16.01.18

WARM UP
5 minutes practice Double Unders; Then 3 Rounds of:
3 Backroll To Stand Up
4 From Holl…

Monday 15 January 2018 W WOD – MONDAY 15.01.18

WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated 
20 PVC Shoulder Press
20 PV…

Sunday 14 January 2018 DAY OFF!!! – SUNDAY 14.01.18

DAY OFF!!!

Come raggiungere un traguardo? Senza fretta ma senza sosta

“Goethe”

Saturday 13 January 2018 GWM WOW – SATURDAY 13.01.18 – ROAD TO THE SPARTAN – “Never Say Never My Friends”

WARM UP
40 Hand to Hand Swing
30 Alternate Clean & Jerk
20 Floor Press Each side
20 Halo …

Friday 12 January 2018 WM WOD – THANKS GOD IT’S FRIDAY 12.01.18

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Row
10 Push Ups Hand Release
15 Butterf…

Thursday 11 January 2018 G WOD – THURSDAY 11.01.18

WARM UP
400mt Easy Jog; Then:
15 minutes Power Yoga

MOBILITY & SKILLS
Clean Warm Up -…

Wednesday 10 January 2018 MGW WOD – WEDNESDAY 10.01.18

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Tuesday 9 January 2018 GW WOD – TUESDAY 09.01.18

WARM UP
Complete a 6 minute AMRAP of:
10 Box Step Ups
15 Butterfly Sit Ups
20 PVC Pass Throug…

Monday 8 January 2018 M WOD – MONDAY 08.01.18

WARM UP
20 Active downward dog / alternate toe touch
30″Standing leg swing (front) each leg
30…

Sunday 7 January 2018 DAY OFF! – SUNDAY 07.01.18

DAY OFF!!!

La gente pensa che io sia pazzo che abbia scelto una vita di torture, anche se io d…

Saturday 6 January 2018 DAY OFF!!! – SATURDAY 06.01.18 – ZUFFIA, ZUFFIA, E ZUFFIA…

DAY OFF!!!

“LI ZUFFIATELLI”
Zuffia, zuffia e zuffia / ne venemo da Cacaluffia. / Da Cacaluffi…

Friday 5 January 2018 WGM WOD – THANKS GOD IT’S FRIDAY 05.01.18

WARM UP
15 minutes Practice Double Unders; Then:
10 Hanging leg raise
10 Good mornings
10 Kne…

Thursday 4 January 2018 GW WOD – THURSDAY 04.01.18

WARM UP
20′ on Continuos Monostructural Conditioning #65% of FC Max
You Choose
Run
Bike
Row

Wednesday 3 January 2018 WMG WOD – WEDNESDAY 03.12.18 – “ONCE WAS DIRTY THIRTY”

WARM UP
25 Each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadli…

Tuesday 2 January 2018 W WOD – TUESDAY 02.01.18 – BENCHMARK “KAREN” –

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & …

Sunday 31 December 2017 DAY OFF!!! SUNDAY 31.12.17 / MONDAY 01.01.18

DAY OFF!!!

HAPPY NEW YEAR!!!

Indovinami, indovino,
tu che leggi nel destino:
l’anno nuovo…

Saturday 30 December 2017 WOW GWM – SATURDAY 30.12.17

WARM UP
40 alternate Kettlebell Swing
30 Floor Press
20 Alternate Clean & Jerk
10 Boot St…

Friday 29 December 2017 WM WOD – THANKS GOD IT’S FRIDAY 29.12.17

WARM UP
40 Hand-to-hand Swings
30 Alternating Floor Press
20 Clean & jerk, Switch hands ea…

Thursday 28 December 2017 G HAPPY BIRTHDAY WOD – THURSDAY 28.12.17 – ” TE CORGA ‘N FURMINE”

WARM UP
5′ Jog
Then, 2 rounds of
5x/leg Box step-ups 50/40
10 Over Head Walking Lunges
10 Ha…

Wednesday 27 December 2017 MGW WOD – WEDNESDAY 27.12.17

WARM UP
10 Push Ups
20 Double Unders / 40 Single
5 Burpees
10 Walking Lunges

MOBILITY &a…

Tuesday 26 December 2017 DAY OFF!!! 26.12.17 – BUON SANTO STEFANO –

DAY OFF!!!

Tra corse, regali, abbuffate di biscotti e panettoni è giunta l’ora del meritato ri…

Monday 25 December 2017 DAY OFF!!! – 25.12.17 – MERRY CHRISTMASS –

DAY OFF!!!

Il Natale muove una bacchetta magica sul mondo
ed ecco, tutto è più dolce e più be…

Sunday 24 December 2017 SPECIAL CHRISTMASS OPEN WOD – SUNDAY 24.12.17

WOM!!! SUNDAY 24.12.17
SPECIAL SURPRISE OPEN WOD!!!

IL NATALE QUANDO ARRIVA, ARRIVA!!!
“Rena…

Saturday 23 December 2017 WMG WOD – SATURDAY 23.12.17

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Air Squats
15 Butterfly Sit Ups
20…

Friday 22 December 2017 MG WOD – THANKS GOD IT’S FRIDAY 22.12.17

WARM UP
5 minutes Practice Double Unders; Then 2 Rounds Of:
30 Hand-to-Hand KB swings
20 Hollo…

Thursday 21 December 2017 W WOD – THURSDAY 21.12.17 – “LINDA”

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Push Ups Hand Release
30 Squats
20 B…

Wednesday 20 December 2017 GWM WOD – WEDNESDAY 20.12.17

WARM UP
3 rounds
5 Burpees
10 Knees to elbows
15 Squats
30 Mountain climbers

SKILLS &am…

Tuesday 19 December 2017 WM WOD – TUESDAY 19.12.17

WARM UP
Complete a 6 minute AMRAP of:
15 Air Squats
15 Butterfly Sit Ups
10 Cal Row/100m Run

Monday 18 December 2017 G WOD – MONDAY 18.12.17 – CANDY –

WARM UP
2 Rounds Not For Time
20m Bear Crawl
10 Push-Ups Hand Release
20m Crab Walk
10 Jump …

Sunday 17 December 2017 DAY OFF!!! – SUNDAY 17.12.17

DAY OFF!!!

La forza non arriva dalle vittorie. La lotta e le sfide sviluppano la tue forze. Qu…

Saturday 16 December 2017 MGW WOW – SATURDAY 16.12.17 – “KELLY”

WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit …

Friday 15 December 2017 GW WOD – THANKS GOD IT’S FRIDAY 15.12.17

WARM UP
2′ Jump Rope
20 Indo Push-Ups
20 Knees to Elbows
20 Squat jumps
20 V-Ups
20 Walking…

Thursday 14 December 2017 HAPPY BIRTHDAY WOD – THURSDAY 12.12.17 – ” THANKS ANDREA “

WARM UP
25 each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Rom…

Wednesday 13 December 2017 WMG WOD – WEDNESDAY 13.12.17 – “12 DAYS OF CHRISTMAS”

WARM UP
3 Rounds not For Time
Run 200m or row 250m
10mt Inch Worms
20 Squats
30 Jumping Jack…

Tuesday 12 December 2017 MG WOD – TUESDAY 12.12.17

WARM UP
15′ Practice Double Unders

MOBILITY & SKILLS
Dynamic Stretch

CONDITIONING

Sunday 10 December 2017 DAY OFF!!! – SUNDAY 10.12.17

DAY OFF!!!

Il miglior riconoscimento per la fatica fatta non è ciò che se ne ricava, ma ciò ch…

Saturday 9 December 2017 GWM WOD – SATURDAY 09.12.17

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, …

Friday 8 December 2017 REST DAY! – FRIDAY 08.12.17

REST DAY!!!

Cambiando il modo di fare le cose abituali; permetti che un uomo nuovo cresca dent…

Tuesday 5 December 2017 GW WOD – BENCHMARK “DIANE” – TUESDAY 05.12.17

WARM UP
50 Hand-to-hand swings
40 Alternating floor press
30 Clean & jerk, switch hands ea…

Monday 4 December 2017 M WOD – MONDAY 04.12.17

WARM UP
5′ Practice Double Unders
50 Jumping jacks
50 Jump Rope Singles
40 Squats
30 Push-up…

Sunday 3 December 2017 DAY OFF!!! – SUNDAY 03.12.17

DAY OFF!!!

“Non devi temere la sconfitta se credi che possa svelarti poteri che non sapevi di …

Saturday 2 December 2017 WMG WOW – SATURDAY 02.12.17 – “ROAD TO THE SPARTAN” – FATAL 40

WARM UP
10x10m shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Med Ball Clean #9/…

Friday 1 December 2017 MG WOD – FRIDAY 01.12.17 – Thanks God Is Friday – “Jhonny”

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10x Inch worms
20x Squats
30x Jumping jac…

Thursday 30 November 2017 W WOD – THURSDAY 30.11.17

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Wednesday 29 November 2017 GWM WOD – WEDNESDAY 29.11.17

WARM UP
3 Rounds Not For Time
Complete a 6 minute AMRAP of:
5 Pull Ups / Ring Row
10 Hand Rel…

Tuesday 28 November 2017 WM WOD – TUESDAY 28.11.17

WARM UP
40 Hand-to-hand swings light kettlebell
30 Alternating floor press
20 Ground to Overhe…

Monday 27 November 2017 G WOD – MONDAY 27.11.17 – ” Tabata Something Else ”

WARM UP 
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack 
20 mt Bear Crawl

Sunday 26 November 2017 DAY OFF!!! – SUNDAY 26.11.17

DAY OFF!!!

Mai arrendersi in questo sport.

“MICKY WARD”
Dal film: The Fighter

Saturday 25 November 2017 MGW WOW – SATURDAY 26.11.17 – Road To the Spartan Race – “The Three Graces”

WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit …

Friday 24 November 2017 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 Ha…

Thursday 23 November 2017 M WOD- THURSDAY 23.11.17 – “Death By 10 mt” – The Road to the Spartan

WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees t…

Wednesday 22 November 2017 WMG WOD – WEDNESDAY 22.11.17

WARM UP
Complete 4 Rounds Not For Time
5 Push Ups
10 Squats
20 PVC Pass Throughs
20mt …

Tuesday 21 November 2017 MG WOD – TUESDAY 21.11.17 – “The Road To The Spartan – Half Murph”

“The Road to Spartan”
WARM UP
40 Hand-to-hand swings
30 Alternating floor press
20 Alternatin…

Monday 20 November 2017 W WOD – MONDAY 20.11.17 – “GWEN”

WARM UP
Complete 3 Rounds Not For Time
10 Push Ups
20 Double Unders / 40 Skips
20 PVC Pass Th…

Sunday 19 November 2017 DAY OFF!!! – SUNDAY 19.11.17

DAY OFF!!!

L’unica garanzia per il fallimento è quello di smettere di provarci.
“John C. Maxw…

Saturday 18 November 2017 GWM WOW – SATURDAY 18.11.17

WARM UP
25 each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Rom…

Thursday 16 November 2017 G WOD – THURSDAY 16.11.17

WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Single
15 Air Squats
10 Hand Rel…

Wednesday 15 November 2017 MGW WOD – WEDNESDAY 15.11.17 – IT’S CHIPPER TIME!

WARM UP
Complete a 6 minute AMRAP of:
5 Burpees
15 Butterfly Sit Ups
10 Cal Row/100m Run
4 I…

Tuesday 14 November 2017 GW WOD – TUESDAY 14.11.17

WARM UP
5′ Practice Double Unders; then:
15m Bear Crawl
20 Push-ups
15m Crab Walk
20 Jump Sq…

Monday 13 November 2017 M WOD – MONDAY 13.11.17

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
3…

Sunday 12 November 2017 DAY OFFF!!! – SUNDAY 12.11.17

DAY OFF!!!

Il tempo e la pazienza sono gli attributi più grandi di tutti i guerrieri.
“Lev To…

Saturday 11 November 2017 WOW – SATURDAY 11.11.17 – “VAN AALTEN”

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Butterfly Sit Ups
20 PVC Pass Throughs
4…

Friday 10 November 2017 MG WOD – FRIDAY 10.11.17 – “LOLA”

WARM UP
2 Rounds Not For Time of:
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping ja…

Wednesday 8 November 2017 GWM WOD – WEDNESDAY 08.11.17

WARM UP
2 Rounds Not For Time
30 reps each
Jumping jacks
Box Step Ups
Walking lunges
V-Ups/…

Tuesday 7 November 2017 WM WOD – TUESDAY 07.11.17

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Snatch switch hand…

Monday 6 November 2017 G WOD – MONDAY 06.11.17

WARM UP & MOBILITY
PILATES:
Matwork Series 1

SKILLS
Handstand Push Ups

STRENGHT
2…

Sunday 5 November 2017 DAY OFF!!! – SUNDAY 05.11.17

DAY OFF!!!

Quando il gioco si fa duro… i duri cominciano a giocare.
“John Belushi”

 

Saturday 4 November 2017 MGW WOD – SATURDAY 04.11.17

WARM UP
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
Jump rope 2 minutes

MOBILITY & SK…

Friday 3 November 2017 GW WOD – FRIDAY 03.11.17

WARM UP
3 rounds
100m Jog
10 Walking Lunges
10 Pogo Hops
10 PVC Good Mornings
10 Cossack Lu…

Thursday 2 November 2017 M WOD – THURSDAY 02.11.17

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
3…

Wednesday 1 November 2017 SPECIAL WOD 01.11.17 – LA BATTAGLIA DI MENTANA –

HALLOWEEN WOD…  CELEBRIAMO INSIEME I 150 ANNI DELLA BATTAGLIA DI MENTANA… SIETE TUTTI INVITAT…

Tuesday 31 October 2017 MG WOD – TUESDAY 31.10.17 – TRICK OR TREAT?

WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
15 Sh…

Monday 30 October 2017 W WOD – MONDAY 30.10.17

WARM UP
50 Hand-To-Hand Swings
40 Alternating Floor Press
30 Clean & Jerk, switch ha…

Sunday 29 October 2017 DAY OFF!!! – SUNDAY 29.10.17

DAY OFF!!!

Chiunque smetta di imparare è vecchio, che abbia 20 o 80 anni. Chiunque continua ad…

Saturday 28 October 2017 WOM – GWM WOD 28.10.17

WARM UP
25x each with a PVC/broomstick:
Shoulder Dislocates
Shoulder Press
Overhead Squat
Ro…

Friday 27 October 2017 WM WOD – FRIDAY 27.10.17

WARM UP
Run 400m/ Row 500; Then 2 rounds of:
20 Walking Lunges
20 Back Extensions
20 Plate Gr…

Thursday 26 October 2017 G WOD – THURSDAY 26.10.17

WARM UP
2 Rounds Not For Time
20m Bear Crawl
10 Push-Ups Hand Release
20m Crab Walk
20m Broa…

Wednesday 25 October 2017 MGW WOD – WEDNESDAY 25.10.17

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks

Tuesday 24 October 2017 GW WOD – “One More Benchmark” – TUESDAY 24.10.17

WARM UP
5 minutes of Single or double Unders
Then, 2 rounds of
20m Walking lunge
10 Kne…

Monday 23 October 2017 M WOD – MONDAY 23.10.17

WARM UP
Complete a 6 minute AMRAP of:
20 PVC Pass Throughs
10 Cal Row/100m Run
10 Self Row
4…

Sunday 22 October 2017 DAY OFF!!! – SUNDAY 22.10.17

DAY OFF!!!

Ricordate quelle splendide parole di Buddha: “I monaci e i discepoli non devono acc…

Saturday 21 October 2017 WOD – SATURDAY 21.10.17

WARM UP
Complete a 3 Rounds Not For Time 
5 Pull Ups
10 Push Ups
15 Butterfly Sit Ups
10 Wal…

Thursday 19 October 2017 WOD – THURSDAY 19.10.17

YEAH!!! 
AFTER 4 WEEKS OF STOP FOR OUR TRANSFER…TODAY WE RESTART TRAINING AT 18 & 19!!!
R…

Wednesday 18 October 2017 HOME WOD – WEDNESDAY 18.10.17

WARM UP
2 Rounds Not For Time
100 Single Unders
10 V-Ups
20 Back extensions
30 Push-ups
40 …

Tuesday 17 October 2017 HOME WOD – TUESDAY 17.10.17

WARM UP
20 Active Downward/Toe Touch
30 Leg Swing ( Front ) each leg
15 Lateral Squat, landing…

Monday 16 October 2017 HOME WOD – MONDAY 16.10.17

WARM UP
5′ Practice Double Unders
Then:
3 Rounds Not For Time of:
5 Judo push Ups
10 Squat J…

Sunday 15 October 2017 DAY OFF!!! SUNDAY 15.10.17

DAY OFF !!!

“Indipendentemente da ciò che si ama, lo si deve tenere nel palmo della mano come …

Saturday 14 October 2017 DAY OFF!!! – SATURDAY 14.10.17

DAY OFF!!!

Abbi buona cura del tuo corpo, è l’unico posto in cui devi vivere
” Jim Rohn”

Friday 13 October 2017 HOME WOD – FRIDAY 13.10.17

La vita comincia alla fine della vostra zona di comfort

“Walsh N. D.”

WARM UP …

Thursday 12 October 2017 HOME WOD – THURSDAY 12.10.17

Le cose lente sono le più belle. Bisogna sapere aspettare.
“Dal film Pane e tulipani”

WARM …

Wednesday 11 October 2017 HOME WOD – WEDNESDAY 11.10.17

La corsa a piedi sta agli altri sport come la geometria sta alle altre scienze.
“Jean Giraud…

Tuesday 10 October 2017 HOME WOD – TUESDAY 10.10.17

HOME WOD

“La disciplina arriva attraverso l’auto-controllo. Questo significa che si devono con…

Monday 9 October 2017 HOME WOD – Monday 09.10.17

Home Wod

Practice Double Under for 15 minutes

MOBILITY & SKILLS

Hips – Low Back – Sh…

Sunday 8 October 2017 DAY OFF!!! SUNDAY 08.10.17

DAY OFF!!!

“La motivazione è la scintilla che accende il fuoco della conoscenza ed alimenta il…

Saturday 7 October 2017 DAY OFF!!! SATURDAY – 07.09.17

DAY OFF!!!

L’unico modo di fare un ottimo lavoro è amare quello che fai. Se non hai ancora tro…

Wednesday 4 October 2017 HOME WOD Wednesday 04-10-17

WARM UP
5 minutes practice Double Unders; then:
2 rounds not for time of
10 Judo Push Ups
20 …

Tuesday 3 October 2017 GW WOD – TUESDAY 03.10.17

TODAY, TRAINING SESSION ONLY FOR COMPETITORS

A) Handstand Pushup Test
Max Kipping Handstand P…

Thursday 1 January 1970 M OUTDOOR WOD 022017

OUTDOOR WOD 
Today Only Two Training Sessions at 18/19 Outside the BOX!

WARM UP
20 Active Do…

Saturday 30 September 2017 COMPETITION DAY!!! 300917

COMPETITION DAY!!!

AUTUMN THROWDOWN

WOD 1

time cap 6′

10 power clean 50/35
25 wall b…

Friday 29 September 2017 MG OUTDOOR WOD 290917

OUTDOOR WOD 
Today Only Two Training Sessions at 18/19 Outside the BOX!

WARM UP
Dynami…

Thursday 28 September 2017 ACTIVE RECOVERY!!! 280917

ACTIVE RECOVERY!!!

Sono entrato in una palestra. Mi hanno dato da compilare un modulo per l’is…

Wednesday 27 September 2017 GWM OUTDOOR-WOD 270917

OUTDOOR WOD 27/09
Today Only Two Training Sessions at 18/19 Outside the BOX!

WARM UP
Dynamic…

Tuesday 26 September 2017 REST DAY!!! 260917

REST DAY!!!

Quando l’arciere tende la corda, può vedere il mondo intero dentro il suo arco. Qu…

Monday 25 September 2017 G WOD 250917

TODAY ONLY ONE TRAINING SESSION AT 19.00
L’allenamento si svolgerà completamente all’esterno del…

Sunday 24 September 2017 DAY OFF!!! 240917

DAY OFF!!!

Tutti i nostri sogni possono diventare realtà se abbiamo il coraggio di perseguirli…

Saturday 23 September 2017 REST DAY! 230917

REST DAY!!!

“Lascio agli altri la convinzione di essere i migliori, per me tengo la certezza c…

Friday 22 September 2017 GW WOD 220917 – “FRAN”

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow…

Thursday 21 September 2017 M WOD 210917

WARM UP
5′ Practice Double Unders, then:
2 Rounds of:
20 active downward dog / alternate toe t…

Wednesday 20 September 2017 WMG WOD 200917

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, …

Tuesday 19 September 2017 MG WOD 190917 – “LOREDO”

WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) eac…

Sunday 17 September 2017 DAY OFF!!! 170917

DAY OFF!!!

Non c’è gloria più grande per uomo che mostrare la leggerezza dei suoi piedi e la f…

Saturday 16 September 2017 SPECIAL WOD 160917 – “TEAM MURPH”

“TEAM MURPH” 
Team of 3
Two persons working at a time Synchro, One Rest.
For Time
1 mile Run

Friday 15 September 2017 WM WOD 150917

WARM UP
AMRAP 5′
5 Pull Ups
10 Walking Lunges combo
20 PVC Pass Throughs
10 Wall Balls

Thursday 14 September 2017 G WOD 140917

WARM UP
500 mt Easy Row; Then, 2 rounds of:
5x/Leg Box Step Ups
5 Sun Salutation
10 Hand Rele…

Wednesday 13 September 2017 MGW WOD 130917

WARM UP
20 Judo push-ups
20 Tuck Crunch
20 Step Ups Over The Box #50/40
20 V-ups
20 Walking …

Tuesday 12 September 2017 GW WOD 120917

WARM UP
3′ Rope Jump; then 3 Rounds Not For Time of:
10 Hollow Rock
10 Superman
15 Air Squats…

Monday 11 September 2017 M WOD 110917

WARM UP
2 rounds
100 Jump rope singles
30 Squats
15 PVC shoulder dislocate
15 Push-ups
15 P…

Saturday 9 September 2017 DAY OFF!!! 090917

DAY OFF!!!

Lo sport piace perché lusinga l’avidità, vale a dire, la speranza di avere di più.

Friday 8 September 2017 MG WOD 080917

WARM UP
5′ Practice Double Unders, Then:
2 Rounds Not For Time of:
10 Inch worms
20 Squats
3…

Thursday 7 September 2017 W WOD 070917

WARM UP
20 m Bear Crawl
20 Push-ups
10 m Crab Walk
20 Jump Squats
10 m Burpee broad jumps
3…

Wednesday 6 September 2017 GWM WOD 060917

WARM UP
Complete a 6 minute AMRAP of:
15 Air Squats
20 Double Unders /40 Single Unders
10 Wal…

Tuesday 5 September 2017 WM WOD 050917 – OPEN 15.5 –

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Monday 4 September 2017 G WOD 040917

WARM UP
3 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping…

Sunday 3 September 2017 DAY OFF!!! 030917

DAY OFF!!!

Come si fa a correre una ultramaratona? Gonfia il tuo petto, metti un piede davanti…

Saturday 2 September 2017 MGW WOW 020917

WARM UP
AMRAP 10′
250 mt Row/200 Run
10 PVC Shoulder Dislocate
10 Wipers
10 Sit Ups
10 Down…

Thursday 1 January 1970 GW WOD 010917

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, …

Thursday 31 August 2017 M WOD 310817

TODAY ONLY ONE TRAINING SESSION AT 17.30

WARM UP
3 minutes jump rope
2 minutes hand-to-hand …

Wednesday 30 August 2017 WMG WOD 300817

WARM UP
2 rounds of
250 mt Row
5x/leg Box step-ups 
10 Wal Ball shots
10 Hand-release push-u…

Tuesday 29 August 2017 MG WOD 290817

TODAY TWO TRAINING SESSION: 17.30 – 19.15

WARM UP
40 Hand-to-hand swings (light weight)
30 A…

Sunday 27 August 2017 DAY OFF!!! 270817

DAY OFF!!!

Ogni persona ha certe caratteristiche, disponibilità e motivazioni differenti, e l’…

Friday 25 August 2017 WM WOD 250817

TODAY ONLY ONE TRAINING SESSION AT 17.30

WARM UP
2 rounds
Run 200m or row 250m
10 Inch Worm…

Thursday 24 August 2017 G WOD 240817 – “…And Stop With This Cindy” –

WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadl…

Wednesday 23 August 2017 MGW WOD 230817

TODAY ONLY ONE TRAINING SESSION AT 17.30

WARM UP
Kettlebells (light weight)
40 Hand-to-hand …

Tuesday 22 August 2017 GW WOD 220817

TODAY ONLY ONE TRAINING SESSION AT 17.30

WARM UP
3 Rounds Not For Time
5 Burpees
20 PVC Pas…

Monday 21 August 2017 M WOD 210817 – “TRIPLE 3” BENCHMARK WORKOUT

TODAY ONLY ONE TRAINING SESSION AT 17:30 FOR CHALLENGE YOURSELF

WARM UP
20 Active downward do…

Sunday 20 August 2017 DAY OFF!!! 200817

DAY OFF!!!

“Obiettivi irraggiungibili, al pari di obiettivi troppo facili, veicolano una perce…

Saturday 19 August 2017 SWIMMING WOD 190817

WARM UP
3 Rounds Not For Time
20 Circle Arms ( Both Side )
20 mt Bear Crawl
20 Flutter Kicks …

Friday 18 August 2017 WMG WOD 180817

WARM UP
Kettlebells light weight
50 Swings
40 Push Press
30 Clean & Jerk, switch hands ea…

Thursday 17 August 2017 MG WOD 170817

WARM UP
2 Rounds Not For Time
Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman…

Wednesday 16 August 2017 W WOD 160817

TODAY ONLY ONE TRAINING SESSION AT 17:30

WARM UP
25x each with a PVC/broomstick:
Shoulder di…

Tuesday 15 August 2017 DAY OFF!!! 150817 – BUON FERRAGOSTO –

DAY OFF!!!

Buon Ferragosto dal Team ed amici di CrossFit Mentana!!!

Nei trent’anni di vita …

Monday 14 August 2017 WOD 140817 – ACTIVE RECOVERY!!! –

ACTIVE RECOVERY!!!

Io sono nato nelle praterie dove il vento soffia libero e non c’è nulla che…

Sunday 13 August 2017 DAY OFF!!! 130817

DAY OFF!!!

Lo scopo del lavoro è quello di guadagnarsi il tempo libero.

Aristotele

Saturday 12 August 2017 GWM WOW 120817 – “JAKIE WENT MAD”

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, …

Friday 11 August 2017 WM WOD 110817

WARM UP
AMRAP 6 minutes
20 Double Unders / 40 Skips
10 Box Jumps
15 Butterfly Sit Ups
20 PVC…

Thursday 10 August 2017 G WOD 100817

WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
3…

Tuesday 8 August 2017 GW WOD 080817 – “FIBONACCI FINALS”

“THIS WEEK,  WORKOUT START AT 7:00 PM”

WARM UP
25x each with a PVC/broomstick:
Shoulder disl…

Monday 7 August 2017 M WOD 070817

ANNUNCIAZIONE, ANNUNCIAZIONE!!!

Mi hanno chiesto: “Perchè corri?” Io ho risposto: “Perché tu s…

Sunday 6 August 2017 DAY OFF!!! 060817

DAY OFF!!!

La vita, comincia alla fine della zona di comfort!

“Walsh N. D.”

Saturday 5 August 2017 WMG – WOW 050817

WARM UP
40 Hand-to-hand swings (light weight)
30 Alternating floor press
20 Clean & jerk, …

Friday 4 August 2017 MG WOD 040817

WARM UP
2 rounds
Run 200m or Row 250m
10 Bear Crawl
20 Squats
30 Jumping jacks
20 Hollow Bo…

Thursday 3 August 2017 W WOD 030817 – “HAPPY BIRTHDAY FLAVIA”

WARM UP
Complete a 6 minute AMRAP of:
15 Butterfly Sit Ups
10 Walking Lunges
20 PVC Pass Thro…

Wednesday 2 August 2017 GWM WOD 020817 – “TABATA FIGHT GONE BAD”

WARM UP – MOBILITY 
20′ POWER YOGA FOR CROSSFIT

SKILLS
Press ( Strict-Push-Jerk ) – Sumo Dea…

Tuesday 1 August 2017 WM WOD 010817 – “HAPPY BIRTHDAY ARMANDO”

WARM UP
AMRAP 8′
33 Double Unders/49 Single Unders
8 Hanging Leg Raises
8 Pull Ups/Ring Row

Monday 31 July 2017 G WOD 310717 – “BLACKJACK” 

WARM UP
20m Bear Crawl
20m Crab Walk
20 Jump Squats
15 Hand Release Push Ups
15m Burpee broa…

Sunday 30 July 2017 DAY OFF!!! 300717

DAY OFF!!!

Corri quando puoi, cammina se devi, striscia se è necessario, ma non mollare mai.

Friday 28 July 2017 GW WOD 280717

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups/Ring Rows
20 PVC Pass Throughs 
10 Wall Ball…

Thursday 27 July 2017 M WOD 270717 “HAPPY BIRTHDAY GIULIA”

ANNUNCIAZIONE, ANNUNCIAZIONE!!!
TUTTI IN CORO CANTIAMO TANTI AUGURI GIULIA!!!
e… per festeggi…

Wednesday 26 July 2017 WMG WOD 260717

WARM UP: Kettlebell (light weight)
50 Hand-to-hand swings
40 Alternating floor press
30 Clean …

Thursday 1 January 1970 MG WOD 250717

WARM UP
20 Active Downward Dog / alternate toe touch
20 Standing Leg Swing (front) each leg
30…

Monday 24 July 2017 W WOD 240717

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Sunday 23 July 2017 DAY OFF!!! 130717

DAY OFF!!!

Non esiste il brutto tempo, esistono solo le persone pigre.
“Bill Bowerman”

Saturday 22 July 2017 GWM WOW 220717 “Lynne is Crazy”

WARM UP
3 Rounds Not For Time
5x/leg Box step-ups #50/40
10 Kb Swing ( Light Weight )
10 Hand…

Friday 21 July 2017 WM WOD 210717

WARM UP
5 minutes Double-Under Practice
6 Warrior Stretch
15 Air Squats
20 Pass Through
10 C…

Thursday 20 July 2017 G WOD 200717 “BAR COMPLEX”

WARM UP
2 rounds
Run 200m
10 Pull Ups Swing/Toes to bar
20 Back Extensions
30 Push-ups
40 S…

Wednesday 19 July 2017 MGW WOD 190717

WARM UP
3 Rounds Not For Time
20 Double Unders / 40 Single Unders
5 Pull Ups/Ring Rows
15 Air…

Tuesday 18 July 2017 GW WOD 180717

WARM UP
AMRAP 6′
Run 200m or Row 250m
10m Inch worms
20 Squats
30 Jumping jacks
10 Superman…

Monday 17 July 2017 M WOD 170717

ANNUNCIAZIONE, ANNUNCIAZIONE!!!

OGGI SI REPLICA!
ADUNATA GENERALE AL BOX ORE 18,30…
…VERSO L…

Sunday 16 July 2017 DAY OFF!!! 160717

DAY OFF!!!

Oggi prendi una decisione che hai sempre rimandato, e domani fai la stessa cosa. Al…

Saturday 15 July 2017 WOD 150717 ” REST DAY “

REST DAY!!!

Fare sport è una fatica senza fatica.
“Gabriele D’Annunzio”

Friday 14 July 2017 MG WOD 140717

WARM UP
20 m Bear Crawl
20 Push-ups
20 m Crab Walk
20 Jump Squats
20 Burpee Broad Jumps
30 …

Thursday 13 July 2017 W WOD 130717 “DEATH BY…”

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & Press,…

Wednesday 12 July 2017 GWM WOD 120717 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulde…

Tuesday 11 July 2017 WM WOD 110717 “OPEN 14.1”

WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Skips
15 Air Squats
10 Box…

Monday 10 July 2017 G WOD 100717 “MIX IT UP”

WARM UP
5′ Practice Double Unders
Then, 2 rounds of
10 Box step-ups #50/40
10 Wall Ball…

Sunday 9 July 2017 DAY OFF!!! 090717

DAY OFF!!!

“Cerco sempre di fare ciò che non sono capace di fare, per imparare come farlo.”

Saturday 8 July 2017 WOW MGW 080717

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, …

Friday 7 July 2017 GW WOD 070717

WARM UP
6 minute AMRAP of:
10 Push Ups
20 PVC Pass Throughs 
10 Cal Row/100m Run
4 Inch Worm…

Thursday 6 July 2017 M WOD 060717 – “to the infinity… and beyond!”

ANNUNCIAZIONE, ANNUNCIAZIONE!!!
DATE LE ALTE TEMPERATURE, E VISTE LE VOSTRE NUMEROSE RICHIESTE D…

Tuesday 4 July 2017 MG WOD 040717

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Bo…

Monday 3 July 2017 W WOD 030717

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Sunday 2 July 2017 DAY OFF!!! 020717

DAY OFF!!!

“Tutti noi odiamo il nuovo. Lo odiamo davvero. E prima affrontiamo questo fatto, me…

Saturday 1 July 2017 WOW-GWM 010717

WARM UP
Complete 4 Rounds Not For Time
15 Butterfly Sit Ups
10 Walking Lunges
10 Cal Row/100m…

Friday 30 June 2017 WOM 300617 SPECIAL EVENT LA SAGRA DE…”LA CIAMMELLA A CANCELLU”

SPECIAL EVENT 
LA SAGRA DE…”LA CIAMMELLA A CANCELLU”
PRE & WARM UP
25 each with a PVC
S…

Thursday 1 January 1970 MGW WOD 280617

WARM UP
Alternate Tabata
Push Ups
Goblet Squat
Jump Rope
Bear Crawl

MOBILITY & SKIL…

Tuesday 27 June 2017 GW WOD 270617

WARM UP
2 minutes of Single or Double Unders
Then, 2 rounds of
20m Walking
Lunge
10 Knees t…

Monday 26 June 2017 Happy Birthday Wod 260617

WARM UP
Complete a 5 minute AMRAP of:
10 Push Ups Hand Release
10 Box Step Ups
15 Butterfly S…

Sunday 25 June 2017 DAY OFF!!! 250617

DAY OFF!!!

“Il guerriero sa che è libero di scegliere ciò che desidera: le sue decisioni sono …

Saturday 24 June 2017 WMG WOD 240617 “San Giuvááá… Che Si Partituuu”

WARM UP
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Clean & jer…

Friday 23 June 2017 MG WOD 230617

WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Skips
5 Burpees
10 Walking L…

Thursday 22 June 2017 W WOD 220617

WARM UP
Jog 400 mt/Row 500 mt
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Go…

Wednesday 21 June 2017 GWM WOD 210617 – IT’S TIME TO CHIPPER –

WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups 50/40
10 Wall Ball Clean 9/6
10…

Tuesday 20 June 2017 WM WOD 200617

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Monday 19 June 2017 G WOD 190617 -Candy, ooh Candy!-

WARM UP
2 Rounds Not For Time
20m Bear Crawl
10 Push-Ups Hand Release
20m Crab Walk
10 Jump …

Sunday 18 June 2017 DAY OFF!!! 180617

DAY OFF!!!

“Obiettivi irraggiungibili, al pari di obiettivi troppo facili, veicolano una perce…

Saturday 17 June 2017 MGW WOW 170617 “…and to close in beauty!”

WARM UP
3′ Rope Jump; then
3 Rounds of:
10 Hollow Body Rock
15 Air Squats
15 Plate G2OH

Friday 16 June 2017 GW WOD 160617

WARM UP
5′ Practice Double Unders
Then, 2 rounds of:
10 wall ball #6/4
10 Hanging Leg Raises

Thursday 15 June 2017 M WOD 150617 “Time Trial”

WARM UP

20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg

Wednesday 14 June 2017 WMG WOD 140617 “Happy Birthday Damiano”

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Tuesday 13 June 2017 MG WOD 130617 “Everything You Like”

WARM UP
2 rounds
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman …

Monday 12 June 2017 W WOD 120617

WARM UP

kettlebells (light weight)

50 Hand-to-hand swings

40 Alternating floor p…

Sunday 11 June 2017 DAY OFF!!! 110617

DAY OFF!!!

“Non devi temere la sconfitta se credi che possa svelarti poteri che non sapevi di …

Saturday 10 June 2017 WOW – “And End Up In Beauty …” – GWM 100617

WARM UP
800 mt Run
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
10 Hand-r…

Friday 9 June 2017 WM WOD 090617 – BEAT THE CHAMP –

WARM UP
3 Rounds of:
8 Passovers + 4 OH Squats
8 Ring Rows
8 Hollow Body
8 Back Extensions

Thursday 8 June 2017 G WOD 080617

WARM UP & MOBILITY
20′ Power Yoga For CrossFit

SKILLS
Kipping – Pull Ups -Ring Dips

Wednesday 7 June 2017 MGW WOD 070617

WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH

MOBILITY &…

Tuesday 6 June 2017 GW WOD 060617

WARM UP
3 Rounds Of:
5 Push Ups
5 Thrusters (empty bar)
5 Burpees
5 Tuck Crunch
5 Wipers x …

Monday 5 June 2017 M WOD 050617

WARM UP
3′ Jump Rope; then
30Jumping jacks
30 Box Jumps/Step Up
30 Walking lunges
30 Knees t…

Saturday 3 June 2017 WOW 030617 It’s Time To Hero “MURPH”

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, …

Friday 2 June 2017 DAY OFF!!! 020617 “FESTA DELLA REPUBBLICA”

DAY OFF!!!

Verde come la speranza di un mondo migliore, bianco come la purezza di intenti, ros…

Thursday 1 June 2017 W WOD 010617

WARM UP
5 Sun Salutation
10 Push ups Hand Release
15 Shoulder Dislocate
20 Sit Ups
30 Mounta…

Wednesday 31 May 2017 GWM WOD 310517 “You Wanted the Bicycle?”

WARM UP
25x each with a PVC/Broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Tuesday 30 May 2017 WM WOD 300517

WARM UP
5′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad …

Monday 29 May 2017 G BENCHMARK WOD 290517

WARM UP
5′ Practice Double Unders
10 Sun Salutation
15 PVC Shoulder Dislocate
20m Bear Crawl…

Saturday 27 May 2017 DAY OFF!!! 27-280517 “IT’S TIME TO COMPETITION!!!”

IT’S TIME TO COMPETITION!!!

Saturday 27 And Sunday 28 Of May….
DAY OFF!!!

Un soldato h…

Friday 26 May 2017 M WOD 260517

WARM UP
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds …

Thursday 1 January 1970 GW WOD 250517

WARM UP
2 Rounds Not For Time
200m Run
10 Knee to Elbows
20 Back extensions
15 Push-ups
25 …

Wednesday 24 May 2017 WMG WOD 240517

WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
20 Double Unders / 40 Skips
10 Box Jumps
10…

Monday 22 May 2017 W WOD 220517

WARM UP
20 Judo Push Ups
20 Knee to Elbows
20 Depht Jumps Off Box
20 V- Ups
20 Walking Lunge…

Sunday 21 May 2017 DAY OFF!!! 210517

DAY OFF!!!

“Il talento è dato da Dio. Sii umile. La fama è data dall’uomo. Sii riconoscente. L…

Saturday 20 May 2017 GWM WOW 200517

WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups
10 Wall Ball #6/4
10 Hand Rele…

Friday 19 May 2017 WM WOD 190517

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, …

Thursday 18 May 2017 ‘G “Benchmark” WOD 180517

WARM UP
3 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping…

Wednesday 17 May 2017 MGW WOD 170517

WARM UP
3 Rounds Of:
6 Wall Balls
6 V-Sit Ups
6 Plate Ground to OH
20 DU/60 SU

MOBILITY…

Tuesday 16 May 2017 GW WOD 160517

WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadl…

Monday 15 May 2017 M WOD 150517 “TRIATHLON 1K”

WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30…

Sunday 14 May 2017 DAY OFF!!!140517

DAY OFF!!!

“Ci sono cose che vanno fatte ogni giorno. Mangiare sette mele la domenica sera inv…

Saturday 13 May 2017 WOW – WMG 130517 “HELEN”

WARM UP
3 Rounds Of:
6 Wall Balls
6 V-Sit Ups
6 Plate Ground to OH
20 DUs

MOBILITY
Hip…

Friday 12 May 2017 MG WOD 120517

WARM UP
5′ Practice Double Unders; Then, Complete 2 Rounds of:
20 PVC Shoulder Dislocate
15 Bu…

Thursday 11 May 2017 W WOD 110517

WARM UP
Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press

Wednesday 10 May 2017 GWM WOD 100517 ” It’s Time To Chipper”

WARM UP
Complete a 6 minute AMRAP of:
15 Air Squats
20 Double Unders /40 Single Unders
10 Wal…

Tuesday 9 May 2017 WM WOD 090517

WARM UP
Complete 3 Rds Not For Time
15 Butterfly Sit Ups
10 Walking Lunges
20 PVC Pass Throug…

Monday 8 May 2017 G WOD 080517

WARM UP
3′ Practice Double Unders; Then 3 Rounds Of:
20m Bear Crawl
20 PVC Shoulders Dislocate…

Sunday 7 May 2017 DAY OFF!!! 070517

DAY OFF!!!

Corri quando puoi, cammina quando devi, striscia se serve; ma non mollare mai.
“De…

Saturday 6 May 2017 WOW 060517 “FIGHT GONE BAD”

WARM UP – MOBILITY
Dynamic Warm up:
Pilates For CrossFit

SKILLS
Med Ball Clean – Sumo Dea…

Friday 5 May 2017 GW “BENCHMARK WOD FRAN” 050517

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow…

Thursday 4 May 2017 M WOD 040517

WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30…

Tuesday 2 May 2017 MG WOD 020517 “Happy Birthday Haissam”

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Hollow Body Rock
10 Superm…

Monday 1 May 2017 DAY OFF!!! 010517

DAY OFF!!!

Dare anche una sola stilla di energia in meno del proprio massimo significa sacrifi…

Sunday 30 April 2017 DAY OFF!!! 300417

DAY OFF!!!

Non fermarti quando sei stanco, fermati quando hai finito!!!

“Anonimo”

Saturday 29 April 2017 WOW 290417 “500 LIKE”

WARM UP
5′ Practice Double Unders, then
2 Rounds of:
20m Bear Crawl
20 Jumping Jacks
20 Pass…

Friday 28 April 2017 WM WOD 280417

WARM UP
Complete a 3 Rounds Not For Time
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall B…

Thursday 27 April 2017 G WOD 270417

WARM UP
Complete a 10 minute AMRAP of:
20 Double Unders / 40 Skips
5 Burpees
10 Cal Row/100m …

Wednesday 26 April 2017 MGW WOD 260417

WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadl…

Tuesday 25 April 2017 REST DAY!!! 25 APRILE “FESTA DELLA LIBERAZIONE”

REST DAY!!!

“Non ho mai conosciuto un uomo capace che a lungo andare, nel profondo del suo cuo…

Monday 24 April 2017 M WOD 240417

WARM UP
Active downward dog / alternate toe touch x20 Standing leg swing (front) x30″ each leg

Saturday 22 April 2017 WOW 220417 “DU IS MEGL CHE UAN”

WARM UP
Complete 4 Rounds Not For Time
10 Box Step ups
10 Walking Lunges
10 Cal Row
10 Wall …

Friday 21 April 2017 W WOD 210417

WARM UP
Complete a 4 Rounds Not For Time
5 Pull Ups/Ring Rows
20 PVC Pass Throughs
10 Wall B…

Thursday 20 April 2017 GWM “HAPPY BIRTHDAY WOD” 200417

WARM UP
800mt Jog/1000Row; then
AMRAP 6′ of:
15 Air Squats
15 Butterfly Sit Ups
10 Wall Ball…

Wednesday 19 April 2017 WM WOD 190417

WARM UP
5′ Practice Double Unders, then
2 Rounds of:
20mts Bear Crawl
20 Jumping Jacks
20 Wa…

Tuesday 18 April 2017 G “BENCHMARK” WOD 180417

WARM UP:
800 mt jog; Then 2 rounds of:
10 mt Inch Worms
20 mt Duck Walk
30 mt Bear Crawl
40 …

Monday 17 April 2017 DAY OFF!!! 170417

DAY OFF!!!

I tuoi unici limiti sono quelli che crei nella mente o che ti lasci imporre dagli a…

Sunday 16 April 2017 DAY OFF!!! 160417 “HAPPY EASTER”

“HAPPY EASTER”
DAY OFF!!!

Saturday 15 April 2017 WOM 150417 “VIA CRUCIS”

WARM UP
2 rounds
Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

MO…

Thursday 13 April 2017 M WOD 130417

WARM UP
2 Rounds Not For Time
30 Forward / 30 Backward Arm Circles On Walking Lunges
3 Upward …

Tuesday 11 April 2017 MG WOD 110417

WARM UP
3 Rounds Of:
15 Air Squats
5 Walkout + 5 Push Ups
15 Sit Ups
5 Alternate DB Snatches…

Monday 10 April 2017 W WOD 100417

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Sunday 9 April 2017 DAY OFF!!! 090417

DAY OFF!!!

Allenarmi un’ora al giorno, è garantirmi così un intervallo di silenzio tutto mio, …

Saturday 8 April 2017 GWM WOW 080417 – “THE CrossFit MENTANA TABATA WORKOUTS”

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, …

Friday 7 April 2017 WM WOD 070417

WARM UP
3 Rounds of:
20 DUs/ 50 SUs
20 Plate/DB Row
20 Plate Ground to OH
20 Sit Ups

MO…

Thursday 6 April 2017 G WOD 060417

WARM UP
4 Rounds Not For Time
20 Double Unders
20m Bear Crawl
20 Jumping Jacks
20 Walking Lu…

Tuesday 4 April 2017 GW WOD 040417

WARM UP
4 Rounds Not For Time
10 Push Ups
15 Air Squats
10 Tuck Crunch
10 Walking Lunges PVC…

Monday 3 April 2017 M WOD 030417

WARM UP
20 Active Downward Dog / Alternate Toe Touch
30″ Standing Leg Swing (front) each leg
3…

Sunday 2 April 2017 DAY OFF!!! 020417

DAY OFF!!!

Lo sport è la coltivazione abituale e volontaria di intensi sforzi fisici!

“Pier…

Saturday 1 April 2017 WMG WOD 010417

WARM UP
Complete a 60 minute AMRAP of:
50 Pull Ups
100 Walking Lunges
10 Wall Balls #9/6
40m…

Friday 31 March 2017 MG “BENCHMARK WOD” 310317

WARM UP
2 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks

Thursday 30 March 2017 W WOD 300317

WARM UP
5′ Practice Double Unders; Then, 3 rounds of:
7 Down & Ups
10 Knees to elbows
15 …

Wednesday 29 March 2017 GWM WOD 290317 “Eva Has Wrong Road”

WARM UP
Complete 4 Rounds Not For Time
5 Ring Row
5 Burpees
20 PVC Pass Throughs
4 Inch Worm…

Tuesday 28 March 2017 WM “BENCHMARK WOD” 280317

WARM UP
Complete 3 Rounds Not For Time
20 Double Unders / 40 Skips
15 Air Squats
10 Box Jumps…

Monday 27 March 2017 G WOD 270317

WARM UP
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
25 Double Unders

MOBILITY & SKILL…

Sunday 26 March 2017 DAY OFF!!! 260317

DAY OFF!!!

“Non ho mai conosciuto un uomo capace che a lungo andare, nel profondo del suo cuor…

Saturday 25 March 2017 MGW WORKOUT OF THE MONTH 250317 “My Coach Is Crazy”

WARM UP
Complete 4 Rounds Not For Time
10 Push Ups
20 Double Unders
5 Burpees
15 Butterfly S…

Friday 24 March 2017 GW WOD 240317

WARM UP
Complete a 5 minute AMRAP of:
10 Push Ups Hand Release
10 Broad Jumps
20 PVC Pass Thr…

Thursday 23 March 2017 M WOD 230317

WARM UP
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds …

Wednesday 22 March 2017 WMG WOD 220317

WARM UP

400m Run;

3 Rounds Not For Time:

8 Sit Ups

8 Back Extensions

Monday 20 March 2017 W WOD 200317

WARM UP
3′ Rope Jump; then 3 Rounds of:
20mts Bear Crawl
10 Butterfly Sit up
10 Good Mornings…

Sunday 19 March 2017 DAY OFF!!! 190317

DAY OFF!!!

Ogni persona ha certe caratteristiche, disponibilità e motivazioni differenti, e l’…

Saturday 18 March 2017 WOW 180317 – “OPEN 17.4” –

WARM UP
Complete 4 rounds not for time
15 Air Squats
20 PVC Pass Throughs
10 Cal Row/100m Ru…

Wednesday 15 March 2017 MGW WOD 150317 “KELLY”

WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 …

Tuesday 14 March 2017 GW BENCHMARK WOD 140317 – “OPEN 17.3” –

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Sunday 12 March 2017 DAY OFF!!! 120317

DAY OFF!!!

Se non si è disposti a sacrificare l’usuale, ci si dovrà accontentare dell’ordi…

Saturday 11 March 2017 WOW – WMG WOD 110317 –

WARM UP
Complete a 5 minute AMRAP of:
5 Pull Ups
10 Push Ups
15 PVC Shoulder Dislocate
20 Do…

Friday 10 March 2017 MG WOD 100317

WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 Hollow Body Rock
15 Air Squats
15 Pla…

Thursday 9 March 2017 W WOD 090317

WARM UP
3 Sets Of:
12 Kb High Swings
10 Jumping Lunges
8 Hand Release Push Ups
30 Double Uns…

Wednesday 8 March 2017 GWM WOD 080317

WARM UP
3′ Rope Jump; then 3 Rounds of:
10 Plate Ground to OH
10 Sit Ups
20 Wipers
20mt Bear…

Tuesday 7 March 2017 WM WOD 070317 ” SUPER TWENTY”

WARM UP

3 rounds

100m jog

10 Walking Lunges

20 Pogo Hops

20 PVC Good M…

Sunday 5 March 2017 DAY OFF!!! 050317

DAY OFF!!!
“Il migliore riconoscimento per la fatica fatta non è ciò che se ne ricava, ma ciò …

Saturday 4 March 2017 WOW – MGW 040317

WARM UP
3′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad …

Friday 3 March 2017 GW – BENCHMARK – WOD “OPEN 17.2”

WARM UP
5 minutes Double-Under Practice
3 Warrior Stretch per Leg
15 Broad Jumps
10 Inch Worm…

Thursday 2 March 2017 M WOD 020317

WARM UP
Jog 400m
25x Push-ups
25x Squats
25x Sit-ups
Jump rope 2 minutes

MOBILITY &…

Wednesday 1 March 2017 WMG WOD 010317

WARM UP
1000m Row/800m Run; Then 3 rounds of:
10 Push Ups
20 Double Unders / 60 Single Unders

Tuesday 28 February 2017 MG WOD 280217

WARM UP
5′ Practice Double Unders; then 2 rounds of:
10 Inch worms
20 Squats
30 Jumping jacks…

Monday 27 February 2017 W WOD 270217

WARM UP
4 rounds not for time
5 Pull Ups
20 PVC Pass Throughs
250 mt Row
10 Wall Ball Clean

Sunday 26 February 2017 DAY OFF!!! 260217

DAY OFF!!!

Perdere è un modo di apprendere. E vincere, un modo di dimenticare quel che si è ap…

Saturday 25 February 2017 WOW 250217 -THE CHALLENGE IS ARRIVED- Ladies and Gentleman…”Mr. OPEN ’17”

WARM UP
Tabata Double Unders; Then, 3 rounds of:
5x/leg Box step-ups #50/40
10 Wall Ball Clean…

Friday 24 February 2017 WM WOD 240217

WARM UP
5 Minutes Double-Under Practice
5 Sun Salutation
5 Warrior Stretch ( Sun Salutation 2 …

Thursday 23 February 2017 G WOD 230217

WARM UP
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
10 Good mornings
10 Toes to…

Wednesday 22 February 2017 MGW WOD 220217

WARM UP
5′ Practice Double Unders; then 2 Rounds Of:
10 Plate GTO
10 Knees to Elbows
10 Down …

Tuesday 21 February 2017 GW WOD 210217

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Monday 20 February 2017 M WOD 200217 “Intervall Training”

WARM UP
20m Bear Crawl
20 Push-ups
10M Crab Walk
20 Jump Squats
10m Burpee broad jumps
30 M…

Sunday 19 February 2017 DAY OFF!!! 190217

DAY OFF!!!

“L’unico trattamento di bellezza che può durare per tutta la vita consiste in attiv…

Friday 17 February 2017 MG WOD 170217

WARM UP
2 Rounds of:
30 DU/ 50 Mix/ 60 SU
5x/Leg Box step-ups #50/40
10 Wall Ball #9/6
10 Ha…

Thursday 16 February 2017 W WOD 160217

WARM UP
3 Rounds Of:
6 Plate Ground to OH
6 Plate OH Lunges
6 Plate Russian Twists
6 Hollow …

Wednesday 15 February 2017 GWM WOD 150217 -BEAT THE COACH-

WARM UP
4 Rounds Not for Time
250 mt Row
5 Push Ups
10 Tuck Crunch
20 Walking Lunges
10 In…

Tuesday 14 February 2017 WM WOD 140217

WARM UP
25x each with a PVC/Broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Monday 13 February 2017 G WOD 130217

WARM UP (& Mobility )
25 minutes
Power Yoga Moves

CONDITIONING
A) For Time & Reps…

Sunday 12 February 2017 DAY OFF!!! 120217

DAY OFF!!!

“Lo sport non fa vivere più a lungo, ma fa vivere più giovani.”
Anonimo

Saturday 11 February 2017 WOW – 110217 – FOUR WEEK TO 35K TRAIL –

WARM UP
3′ Rope Jump
50 Air Squats
50 Sit Ups
50mts Bear Crawl
50 Jumping Jacks

MOBILIT…

Friday 10 February 2017 GW WOD 100217

WARM UP
3 Rounds Of:
10 Hollow Rocks
10 Back Extensions
10 Wipers
6 Jumping Lunges
6 Snatch…

Thursday 9 February 2017 M “BIATHLON TEAM” WOD 080217

WARM UP
5′ Practice Double Unders
20m Bear Crawl
20 Push-ups
10 Inch Worm
20 Jump Squats
20…

Wednesday 8 February 2017 WMG WOD 080217

WARM UP
2 Rounds of:
20 DUs/ 50 SUs
20 Plate Row
20 Plate Ground to OH
20 Sit Ups

MOBIL…

Tuesday 7 February 2017 MG WOD 070217

WARM UP
3′ Practice Double Unders; Then 2 rounds of:
Run 200m or Row 250m
10 Inch Worms
20 Sq…

Monday 6 February 2017 W “CFM BENCHMARK” WOD 060217

WARM UP
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadl…

Sunday 5 February 2017 DAY OFF!!! 050217

DAY OFF!!!

Non è ciò che facciamo di tanto in tanto che conta, ma le nostre azioni costanti.

Saturday 4 February 2017 WOW – 040217 – “It’s Chipper Time”

WARM UP
10x10m Shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50
10 Wall Ball #9/6
10 Ha…

Friday 3 February 2017 WM WOD 030217

WARM UP

500m Row; Then 2 Rounds of:

1 minutes jump rope

30 Hand-to-hand KB Swing…

Thursday 2 February 2017 G WOD 020217

WARM UP
1000m Row / 800m Jog; Then 2 Rounds Of:
10 Plate Ground to OH
10 Plate Turkish Sit Ups…

Wednesday 1 February 2017 MGW WOD 010217

WARM UP
5′ Rope Jump; then 2 Rounds of:
20 Jumping Jacks
10m Inch Worm
20 Jumping Lunges
20m…

Tuesday 31 January 2017 GW “BENCHMARK” WOD

WARM UP
5′ Practice Double Unders; Then:
3 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow…

Monday 30 January 2017 M WOD 300117

WARM UP
20 active downward dog / alternate toe touch
30″ standing leg swing (front) each leg
1…

Sunday 29 January 2017 DAY OFF!!! 290117

DAY OFF!!!

La regola del cielo è la perfezione. La regola dell’uomo è la ricerca della perfezi…

Saturday 28 January 2017 WOM 280117

WARM UP
800 MT; Then 2 Rounds of
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

Friday 27 January 2017 MG WOD 270117

WARM UP
5′ Practice Double Unders
10 Hanging leg raise
10 Good mornings
10 Knees to elbows
1…

Thursday 26 January 2017 W WOD 260117

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Tuesday 24 January 2017 WM WOD 240117

WARM UP
5′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad …

Monday 23 January 2017 G WOD 230117

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Super…

Sunday 22 January 2017 DAY OFF! 220117

DAY OFF!!!

“Lo sport contiene in sé una forte valenza educativa, per la crescita della persona…

Saturday 21 January 2017 WOW 210117 “It’s Time To Return To The Weekly Challenge”

WARM UP:
5′ practice double unders; Then:
50 Hand-to-hand swings (light weight)
40 Alternating…

Friday 20 January 2017 M WOD 200117

WARM UP:
100 Jumping jacks
75 Squats
50 Push ups
25 Pull-ups
10 Burpees
100 Jump Rope Singl…

Thursday 19 January 2017 GW WOD 190117

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Wednesday 18 January 2017 WMG “BENCHMARK” WOD 180117

WARM UP
5′ Practice Double Unders, then
2 Rounds of:
20mts Bear Crawl
20 Jumping Jacks
20 Wa…

Tuesday 17 January 2017 MG WOD 170117

WARM UP
5 minutes Practice Double Unders
10 Inch Worm
15 Push Ups
20 Jump Squats
15 Burpee B…

Monday 16 January 2017 W WOD 160117

WARM UP
20m Bear Crawl
20 Push-ups
20m Crab Walk
20 Broad Jump
20 Walking Lunges
30x Mo…

Sunday 15 January 2017 DAY OFF!!! 150117

DAY OFF!!!

Sii la versione originale di te stesso, non la brutta copia di qualcun altro.
“Jud…

Saturday 14 January 2017 WORKOUT OF THE WEEK -GWM WOD- 140117

 “IT’S TIME TO BE HERO”
WARM UP
10x10m shuttle Run
Then, 2 rounds of
5x/leg Box step-ups #50/…

Friday 13 January 2017 WM WOD 130117

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Ro…

Thursday 12 January 2017 G WOD 120117

WARM UP
100 Jump rope singles
100 Jumping jacks
50 Squats
30 Push-ups
15 Vertical jumps
100…

Wednesday 11 January 2017 MGW WOD 110117

WARM UP
3 Rounds Of:
250 m Row
10 Plate Ground to OH
10 OH Plate Lunges
20 Sit Ups
20 Floor…

Tuesday 10 January 2017 GW WOD 100117

Warm-up:
5 minutes double-under practice, Then
3 Rounds of:
20 m Bear Crawl
20 Jumping Jacks

Monday 9 January 2017 M WOD 090117 “TIME TRIAL”

Warm-up:
5 minutes Practice Double Unders
50 Hand-to-Hand KB swings
40 Alternating Kb Rene…

Sunday 8 January 2017 DAY OFF!!! 080117

DAY OFF!!!

Fare sport è una fatica senza fatica.
“Gabriele D’Annunzio”

Saturday 7 January 2017 DAY OFF! 070117 ” Diamo più vita agli anni e più anni alla Vita”

DAY OFF!

La mia longevità sportiva è un punto d’orgoglio perché è figlia di sacrifici, fatica,…

Friday 6 January 2017 ACTIVE RECOVERY DAY 060117

ACTIVE RECOVERY

10 Km Trail Running!

Lottare e soffrire: questa è l’essenza di una vita deg…

Wednesday 4 January 2017 MG BENCHMARK WOD 040117

Warm-up: 2 rounds

Run 200m or Row 250m

10 Inch worms

20 Squats

30Jumping ja…

Tuesday 3 January 2017 W WOD 030117

Warm Up
1000 mt Row/5′ Practice Double Unders; Then,
3 Rounds Of:
10 Plate Ground to OH
10 OH…

Monday 2 January 2017 GWM WOD 020117

Warm Up
3 Rounds of:
20 Wipers
20 Back Extensions
10 Hollow Rocks
10 Walking Lunges
20mt Be…

Sunday 1 January 2017 – HAPPY NEW YEAR!!!! – 01 Gennaio 2017 –

DAY OFF!!!

Non c’è cosa che non venga resa più semplice attraverso la costanza e la familiarit…

Saturday 31 December 2016 DAY OFF!!! 311216

DAY OFF!!!

“Un allenatore è qualcuno che ti dice quello che non vuoi sentire, ti fa vedere que…

Friday 30 December 2016 WM WOD 301216

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Thursday 29 December 2016 G WOD 291216

Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Cl…

Wednesday 28 December 2016 MGW WOD 281216

 Warm-up:

20 m Bear Crawl
15 Push-ups
10 m Inch Worm
20…

Tuesday 27 December 2016 GW WOD 271216

Warm-up:
20 Indu push-ups
20 Knees to elbows
20 Plate jumps #25
20 V-ups
20 Walking lunges

Monday 26 December 2016 DAY OFF! or M WOD 261216 BUON SANTO STEFANO…

DAY OFF!
or if you want…
…you begin to burn calories Christmas!!!

M WOD 26/12

10 K…

Sunday 25 December 2016 “MERRY CHRISTMAS!!!” 251216

DAY OFF!!!

 

BUON NATALE! MERRY CHRISTMAS!

JOYEUX NOËL! FROHE WEIHNACHTEN! …

Saturday 24 December 2016 WOW 241216 “CHRISTMAS WOD”

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Friday 23 December 2016 G WOD 231216

Warm-up:
Jog 400m/Row 500m
25 Push-ups
25 Squats
25 Sit-ups
Jump Rope 3 minutes

Mobilit…

Thursday 22 December 2016 WM WOD 221216

Warm-up: kettlebells
50x Hand-to-hand swings (light weight)
40x Alternating floor press
30x Cl…

Tuesday 20 December 2016 MG WOD 201216

Warm-up: 2 rounds
Run 200m or Row 250m
20m Spider Crawl
20 Squats Broad Jump
30 Jumping Jacks…

Monday 19 December 2016 W WOD 191216

Warm-up:
5′ Practice Double Unders
20m Bear Crawl
20 Push-ups
10m Inch Worm
20 Jump Squats

Sunday 18 December 2016 DAY OFF!!! 181216

DAY OFF!!!

“Poco ci importa della lentezza dei tuoi progressi, saranno sempre più veloci di qu…

Saturday 17 December 2016 WOM 171216 “Back To The Basic”

 
Us  at the usual… We should stand but.. We can not resist …
Warm Up
3 rounds
100m …

Friday 16 December 2016 M WOD 161216

Warm Up
3 minutes Jump Rope; then:
active downward dog / alternate toe touch x20
standing leg …

Thursday 15 December 2016 GW WOD 151216

Warm-up
10x10mt shuttle
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball #9/6
10 Ha…

Wednesday 14 December 2016 GWM WOD 141216 “12 DAYS OF CHRISTMAS”

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squa…

Tuesday 13 December 2016 WM WOD 131216

Warm-up:
Jump Rope 3 Minutes; then:
20 Judo push-ups
20 Knees to elbows
20 Depth jumps off be…

Monday 12 December 2016 G WOD 121216

Warm-up:
20 mt Bear Crawl
20 Sit Ups
20 mt Crab Walk
20 Jump Squats
20 mt Burpee Broad Jumps…

Sunday 11 December 2016 DAY OFF!!! 111216

DAY OFF!!!
Tu sei quello che fai. Non quello che dici che farai.
“Anonimo”

Saturday 10 December 2016 WOW – W WOD 101216

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Friday 9 December 2016 MG WOD 091216

Warm-up
5 minutes of Single or Double Unders
Then, 2 rounds of
20m Walking lunge
10 Knees to …

Thursday 8 December 2016 DAY OFF!!! 081216

DAY OFF!!!

Il Natale muove una bacchetta magica sul mondo ed ecco, tutto è più dolce e più bel…

Wednesday 7 December 2016 MGW WOD 071216

Warm-up: 2 rounds
Run 200m or Row 250m
10 Inch worms
20 mt Spider Crawl
30 Jumping Jacks
20 …

Tuesday 6 December 2016 GW WOD 061216

Warm-up: Light Kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30…

Monday 5 December 2016 M WOD 051216

Warm Up
20 Active downward dog  alternate toe touch
30″ Standing leg swing (front) each leg
30…

Sunday 4 December 2016 DAY OFF!!! 041216

DAY OFF!!!

La maggior parte delle persone corrono una gara per vedere chi è il più veloce. Io …

Saturday 3 December 2016 WOW 031216 “BUT… WHEN CHRISTMAS COMES?”

Rest Day! Or…

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press…

Friday 2 December 2016 G WOD 021216

Warm-up:
5 minutes Double -Unders Practice; Then 2 rounds
Run 200m
10 mt Inch Worms
20 mt Duc…

Thursday 1 December 2016 WM WOD 011216

Warm-up
Run 4x40m; down forward, back reverse
Then, 2 rounds of
20 mt Walking lunge, forward

Wednesday 30 November 2016 WMG WOD 301116

Warm-up:
5′ Jump Rope; then 3 rounds
7 Burpees
10 Knees to Elbows
15 Squats
30 Mountain clim…

Tuesday 29 November 2016 MG WOD 291116

Warm-up:
3′ Practice Double Unders
20 mt Bear Crawl
20 Push-ups
20 mt Inch Worm
20 Jump Squa…

Monday 28 November 2016 W WOD 281116

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Sunday 27 November 2016 DAY OFF! 271116

DAY OFF!!!

La pratica intenzionale richiede un considerevole, specifico e continuo sforzo per …

Saturday 26 November 2016 WOM 161116 “Thank God The Month Is Over!”

Warm-up:
Jog 400 mt
50 Double Unders
40 Sit-ups
30 Push-ups
15 Squat jumps
Jog 400m

Mo…

Friday 25 November 2016 M WOD 251116

Warm-up:
5′ Practice Double Unders; then 3 rounds
7x Burpees
10x Knees to elbows
15x Squats

Thursday 24 November 2016 WG WOD 241116

Warm-up: kettlebells light weight
50 Hand-to-hand swings
40 Alternating floor press
30 Clean &…

Wednesday 23 November 2016 GWM WOD 231116

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Tuesday 22 November 2016 WM WOD 221116

Warm-up:
5 Minutes Practice Double Unders
10 Hip drop (sun salutation)
15 Pull-ups
60 s…

Monday 21 November 2016 G “Benchmark” WOD 211116

Warm-up: 3 rounds
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping jacks

Sunday 20 November 2016 DAY OFF! 201116

DAY OFF!!!

Da qualche parte nel mondo qualcuno si sta allenando e tu no. Quando lo sfiderai, l…

Saturday 19 November 2016 WOW 191116

REST DAY! … but, if you want: It’s Time to Challenge!!!

Warm-up
10x10m shuttle
Then, 2 rou…

Thursday 17 November 2016 MG WOD 171116

Warm-up:
5′ Practice Double Unders; then
25x each with a PVC/broomstick:
Shoulder dislocates

Wednesday 16 November 2016 MGW WOD 161116

Warm Up
Complete 4 rounds (not for time – use it to warm up)
20 Double Unders /60 Single Unders…

Tuesday 15 November 2016 GW WOD 151116

Warm-up
2 minutes of single or double unders
Then, 2 rounds of
20m Walking lunge
10 Knees to …

Monday 14 November 2016 M WOD 141116

Warm-up:
Jog 400m
20 Walking lunges
20 Back extensions
20 V-ups
Jog 400m

Mobility &…

Sunday 13 November 2016 DAY OFF! 131116

DAY OFF!!!

Sono il migliore, è vero. Io però penso ancora a migliorare. Quando credi di essere…

Saturday 12 November 2016 WOW 121116 …It’s Time To Challenge!

REST DAY! Or… Challenge Yourself!

Warm-up: kettlebells
50 Hand-to-hand swings (light weight…

Friday 11 November 2016 G WOD 111116

Warm-Up:
20 Judo push-ups
20 Knees to elbows
20 Depth jumps off bench
20 V-ups
20 Walking lu…

Thursday 10 November 2016 WM WOD 101116

Warm-up:
3 minutes jump rope
10 Hip drop
15 Pull-ups
60 seconds hollow rock
Jog 3 minutes

Wednesday 9 November 2016 WMG WOD 091116

Warm-up:
5 minutes double-under practice
3x Warrior stretch
15x Broad jumps
10x Inch worms

Tuesday 8 November 2016 WG WOD 081116

Warm Up:
5′ practice DU; then 2 Rounds of:
20 Weighted Sit Up
15 Back Extensions
10 Plate Gro…

Monday 7 November 2016 W WOD 071116

Warm Up
3′ Rope Jump; then 3 Rounds of:
20mts Bear Crawl
10 Butterfly Sit up
10 Good Mornings…

Sunday 6 November 2016 DAY OFF! 061116

DAY OFF!!!
“Quando migliori un po’ ogni giorno, alla fine succedono grandi cose. Quando migliori…

Saturday 5 November 2016 WOW 051116 – MEMORIAL DAY: THE BATTLE OF MENTANA 3-11-1867

Warm-up: 2 rounds

Run 200m or row 250m
10 Inch Worms
20 Squats
20 mt Bear Crawl
20 Sit Up…

Friday 4 November 2016 M WOD 041116

Warm-up:
100 Jumping jacks
100 Jump rope singles
50 Squats
30 Push-ups
15 Vertical jumps
Jo…

Thursday 3 November 2016 GW WOD 031116

Warm-up: kettlebells light weight
50 Hand-to-hand swings
40 Alternating floor press
30 Clean &…

Wednesday 2 November 2016 GWM WOD 021116

Warm-up:
Jog 400m
50 Jumping Jacks
40 Sit-Ups
30 Push-Ups
15 Air Squats
Jog 400m

Mobil…

Tuesday 1 November 2016 DAY OFF! La Battaglia di Mentana! 011116

DAY OFF!

1° novembre 2016 una giornata molto importante per la città di Mentana. Ricorrono…

Monday 31 October 2016 G WOD “Dolcetto o Scherzetto?”311016

Warm-up:
Run 400m
20 Walking lunges
20 Back extensions
20 V-ups
Run 400m

Skill & Mo…

Sunday 30 October 2016 DAY OFF! 301016

DAY OFF!!!

Lo sport dà alla vita un maggiore equilibrio psicofisico e l’arricchisce di serenit…

Saturday 29 October 2016 WOM 291016 A small detour to Tribute & Benchmark wod for 300 LIKE! …THANK’S!!!

Warm-up
500 mt Row
Then, 2 rounds of
5x/leg Box Step-Ups #50
10 Wall Ball #9/6
10 Hand-relea…

Friday 28 October 2016 W WOD 281016

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Thursday 27 October 2016 MG WOD 271016

Warm-up:
100 Jumping jacks
100 Jump rope singles
50 Squats
30 Push-ups
15 Vertical jumps
Jo…

Wednesday 26 October 2016 MGW WOD 261016

Warm-up:
20 mt Bear Crawl
20 Push-ups
20 mt Crab Walk
20 Jump Squats
10 Burpee broad jumps

Tuesday 25 October 2016 GW WOD 251016

WARM UP
3 Rounds of:
10 MB Clean
40 mt Bear Crawl
10 Hollow Rocks
10 Back Extensions

Mo…

Monday 24 October 2016 M WOD 241016

Warm-up:
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds…

Sunday 23 October 2016 DAY OFF!!! 231016

DAY OFF!!!
Non importa se otteniamo dei risultati o meno, se facciamo bella figura o no in fin d…

Saturday 22 October 2016 WOW …ARE YOU SURE YOU WANT TO REST? 221016

DAY OFF! or…

…ARE YOU SURE YOU WANT TO REST?

Warm Up
5 min Practice Double Unders, the…

Friday 21 October 2016 G WOD 211016

Warm-up: 2 rounds
Run 200m or row 250m
10 Inch worms
20 Squats
30 Jumping jacks
10 Superman …

Thursday 20 October 2016 WM WOD 201016

Warm-up:
Jog 400m
25 Push-ups
25 Squats
25 Sit-ups
Jump rope 2 minutes

Skills & Mob…

Wednesday 19 October 2016 WMG WOD 191016

Warm-up
2 minutes of single or double unders
Then, 2 rounds of
20 mt Walking lunge
10 Knees t…

Tuesday 18 October 2016 MG WOD 181016

 

Warm Up
2′ Jump Rope: Then 3 Rounds of:
10 Air Squats
10 Broad Jumps
10 Sit Ups

Monday 17 October 2016 W WOD 171016

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Sunday 16 October 2016 DAY OFF!!! 161016

DAY OFF!!!

“È tempo per tutti noi di alzarci in piedi ed acclamare chi lavora, il realizzatore…

Saturday 15 October 2016 WOW “Challenge The Team Red Rogue” 151016

Rest Day!!!
Or…accepts the weekly challenge!

Warm-up:
20 Judo push-ups
20 Knees to elbows…

Thursday 13 October 2016 GW WOD 131016

Warm-up:
3 minutes Jump Rope
10 Hip Drop (sun salutation)
15 Pull Ups
60 seconds Hollow Rock

Wednesday 12 October 2016 GWM WOD 121016

Warm-up:
3 Rounds of:
250 mt Row
20 mt Bear Crawl
15 Push-ups
20 mt Crab Walk
15 Jump Squat…

Monday 10 October 2016 W WOD 101016

Warm-up:
25x each with a PVC
Shoulder dislocates
Shoulder press
Overhead squat
Romanian dead…

Sunday 9 October 2016 DAY OFF!!! 091016

DAY OFF!

Lo sport va a cercare la paura per dominarla, la fatica per trionfarne, la difficoltà…

Saturday 8 October 2016 WOW “weekly challenge” 081016

REST DAY!!! or Challenge Yourself!!!

Warm-up: kettlebells
50 Hand-to-hand swings (light weigh…

Thursday 6 October 2016 MG WOD 061016

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Wednesday 5 October 2016 MGW WOD 051016

Warm-up: 2 rounds
Run 200mt or row 250mt
10 Inch worms
20 Squats
30 Jumping jacks
10 Superma…

Tuesday 4 October 2016 GW WOD 041016

Warm-up:
20 mt Bear Crawl
15 Inch Worm
20 mt Crab Walk
15 Jump Squats
10 Burpee broad jumps

Monday 3 October 2016 M WOD 031016

Warm-up:
100 Jumping jacks
75 Box/Air Squats
50 Push Ups Hand Release
25 Pull-ups/Ring Rows

Sunday 2 October 2016 DAY OFF!!! 021016

DAY OFF!!!

Mi hanno chiesto: “Perchè corri?” Io ho risposto: “Perché tu sei fermo?”
(Jeremy W…

Saturday 1 October 2016 THE MONTHLY CHALLENGE ” MURPH ” 011016

THE CHALLENGE OF THE MONTH IS HERE!!!

” MURPH ”
For Time
1 Mile Run
100 Pull-Ups
200 Push-…

Friday 30 September 2016 G WOD 300916

Warm-up
Run 4×40
mt; down forward, back reverse; Then, 2 rounds of
20 mt Walking lunge, forwar…

Thursday 29 September 2016 WM WOD 290916

Warm Up

5′ practice DU; Then 2 Rounds:
5 Ring Rows
7 Push Ups
9 Air Squats
12 Sit Ups
15 …

Wednesday 28 September 2016 WGM WOD 280916

Warm Up
3′ Rope Jump; then 2 Rounds of:
20 mt Bear Crawl
20 Sit Ups
10 Back Extensions
10 Ai…

Tuesday 27 September 2016 MG WOD 270916

Warm-up:
5 minuti practice double unders; tnen
30 reps each
Jumping jacks
Box jumps
Walking …

Monday 26 September 2016 W WOD 260916

Warm-up
5 minutes of single or double unders; Then, 2 rounds of
20m Walking lunge
10 V-Ups
30…

Sunday 25 September 2016 DAY OFF! 250916

DAY OFF!!!

“Un allenatore è qualcuno che ti dice quello che non vuoi sentire, ti fa vedere que…

Saturday 24 September 2016 WOW “All the fault of Alessandro” 240916

REST DAY!
or… It’s Time the Weekly Challenge!

Warm-up:
3 minutes jump rope
10 Hip drop (s…

Friday 23 September 2016 M WOD 230916

Warm Up
2 rounds of
30 ankle roll outs per side
20 mt Bear Crawl;
10 mt Inch Worms.
5 4-poin…

Thursday 22 September 2016 GW WOD 220916

Warm-up:
5′ Practice Double Unders; then 2 rounds of
10 V-Ups
20 Back extensions
30 Push-ups …

Wednesday 21 September 2016 GWM WOD 210916

Warm-up: 2 rounds
Run 200m
10 mt Inch worms
20 Squats
30 Jumping jacks
10 Superman hold

Tuesday 20 September 2016 WM WOD 200916

Warm-up
10 min Practice Double Unders
Then, 2 rounds of
20 mt Walking lunge
10 Knees to elbow…

Monday 19 September 2016 G WOD 190916

Warm-up: 2 rounds
Run 200 mt
10 mt Inch worms
20 mt Bear Crawl
30 Jumping jacks
40 sec Hollo…

Sunday 18 September 2016 DAY OFF!!! 190916

DAY OFF!

Credo fermamente che l’ora più bella per ogni uomo, la completa realizzazione di tutt…

Saturday 17 September 2016 WOW 170916

IT’S TIME TO WEEKLY CHALLENGE!!!

Warm Up
800 mt Jog;
3 rounds
10 Walking lunges
10 Pogo ho…

Friday 16 September 2016 W WOD 160916

Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean…

Thursday 15 September 2016 MG WOD 150916

Warm-up: 2 rounds
Run 200m
10 Toes to bar
20 Back extensions
30 Push-ups
40 Squats

Wednesday 14 September 2016 MGW WOD 140916

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
R…

Tuesday 13 September 2016 GW WOD 130916

Warm-up:
20 mt Bear Crawl
20 Push-ups
20 mt Crab Walk
20 Jump Squats
20 mt Burpee broad jump…

Monday 12 September 2016 M WOD 120916

Warm-up:
5′ Practice Double Unders
30x reps each
Jumping jacks
Box jumps
Walking lunges
Kne…

Sunday 11 September 2016 DAY OFF! 110916

DAY OFF!!!

Quando corro tutti i pensieri volano via.
Superare gli altri è avere la forza, sup…

Saturday 10 September 2016 WOW 100916

REST DAY! or…
Challenge Yourself!

Warm-up:
5 minutes double-under practice
3 Warrior stre…

Friday 9 September 2016 G “BENCHMARK WOD” 090916

Warm Up
2 rounds
1 minute plank; 30 seconds wall sit; 1 minute jump rope singles; 30 Double-und…

Thursday 8 September 2016 WM WOD 080916

Warm Up
3 rounds
100m jog
10 Walking lunges; 10 Pogo hops; 10 PVC good mornings
10 Cossack lu…

Wednesday 7 September 2016 WMG WOD 070916

Warm-up
Run 4x40mt; down forward, back reverse
Then, 2 rounds of
20mt Walking lunge, forward

Tuesday 6 September 2016 MG WOD 060916

Warm Up
5′ Practice Double Unders
2 Rounds of: 20 Jumping Jacks; 20mt Bear Crawl; 20 Jumping Lu…

Monday 5 September 2016 W WOD 050916

Warm-up:
5′ Practice Double Unders
50 Jumping jacks
40 Sit-ups
30 Push-ups
20 Squat Broad Ju…

Sunday 4 September 2016 DAY OFF! 040916

DAY OFF!!!

Io credo fermamente che l’ora più bella di qualsiasi uomo, la più grande realizzazi…

Saturday 3 September 2016 WELCOME BACK – WORKOUT OF THE WEEK – 030916

September …
…time to share with the challenges!
Ladies & Gentleman…

“FILTHY FIFT…

Friday 2 September 2016 M WOD 020916

Warm Up
400 mt Jog
2 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Sit Ups; 20 Wipers

Thursday 1 September 2016 GW WOD 010916

Warm Up
3′ Rope Jump; then
2 Rounds of:
20 Push Ups; 20 mt Spiderman Crawl; 20 Wipers; 2 Wall …

Wednesday 31 August 2016 GWM WOD 310816

Warm Up
3′ Rope Jump
50 Air Squats; 50 Sit Ups; 50 mt Bear Crawl; 50 Jumping Jacks

Ski…

Tuesday 30 August 2016 WM WOD 300816

Warm-up

kettlebells Light weight
50 Hand-to-hand swings; 40 Alternating floor press
30…

Monday 29 August 2016 G WOD 290816

Warm-up:
3 minutes Jump Rope
10 Sun Salutation ; 15 PVC Shoulder Dislocate; 20 Bear Crawl…

Sunday 28 August 2016 DAY OFF 280816

DAY OFF!!!

“Sono la resistenza che si combatte fisicamente nello sport e la fatica che si comb…

Saturday 27 August 2016 DAY OFF! 270816

DAY OFF!!!

Ci si può drogare di cose buone… E una di queste è certamente lo sport.
(Alessandr…

Friday 26 August 2016 W WOD 260816

Warm-up:
5′ practice Double Unders; then 2 rounds of:
20 mt Bear Crawl; 20 Push-ups; 20 mt Crab…

Thursday 25 August 2016 MG WOD 250816

Warm-up
2 minutes of Single or Double Unders
Then, 2 rounds of
20mt Walking lunge; 10 Knees to…

Wednesday 24 August 2016 MGW WOD 240816

Warm-up: 2 rounds
Run 200mt; 10 Inch worms; 20 Squats; 30 Jumping jacks;10 Superman hold

Tuesday 23 August 2016 WG WOD 230816

Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates; Shoulder press; Overhead squat; R…

Monday 22 August 2016 M WOD 220816

Warm Up

5 mins Practice Double Unders

2 rounds of:

5x 4-Point Squats

10 Inc…

Sunday 21 August 2016 DAY OFF! 210816

DAY OFF!!!

Ogni persona ha certe caratteristiche, disponibilità e motivazioni differenti, e l’…

Saturday 20 August 2016 DAY OFF!!! 200816

Il giorno dopo in sala mensa entrò un plotone di supermutilati di tutte le guerre! Erano i tragic…

Friday 19 August 2016 “HAPPY BIRTHDAY ALEX (LOKI)” WOD 190816

“HAPPY BIRTHDAY ALEX (LOKI)”
For Time
46 mt Burpees Broad Jump
46 Kb Swing #20/12
46 Ring Pul…

Thursday 18 August 2016 Opening WOD 180816

Warm-up: 2 rounds not for time

Run 400 mt

10 Toes to bar

20 Back extensions

Wednesday 17 August 2016 I WANT YOU!

Last Day Off !!!
See you tomorrow at the opening ! we are open throughout August …. take the …

Friday 12 August 2016 G

WARM UP
Rounds of 5-4-3-2-1:
HR Push Ups
DB/Plate Row
Jumping Lunges (each leg)

Skills &am…

Thursday 11 August 2016 WM

Warm-up: kettlebells
3′ Rope Jum
50 Hand-to-hand swings (light weight)
40 Alternating floor …

Wednesday 10 August 2016 WMG

WARM UP
5′ Practice Double Unders, then 2 Rounds of:
10 Walking Lunges
10 Wall Balls
10 Butte…

Tuesday 9 August 2016 MG

Warm-up:
5′ Practice Double Unders
2 Rounds of: 25 Jumping jacks; 21 Sit-ups; 15 Push-ups; 9 Sq…

Monday 8 August 2016 W

Warm-up:
5 minutes double-under practice
3x Warrior stretch 30″ seconds per hip; 15 Broad jumps…

Sunday 7 August 2016 Day Off!

Day Off!!

Il riposo è il condimento che rende dolce l’allenamento.  

 

Saturday 6 August 2016 WORKOUT OF THE WEEK

Warm-up: 3′ Jump Rope
25x each with a PVC/broomstick:
Shoulder dislocates; Shoulder press; Over…

Friday 5 August 2016 M

Warm-Up
2 minutes of single or double unders
Then, 2 rounds of: 20mt Walking Lunge; 10 Knees to…

Thursday 4 August 2016 GW

Warm-up:
2′ Jump Rope; 20 Indo Push-Ups; 20 Knees to Elbows; 20 Squat jumps; 20 V-Ups; 20 Walkin…

Wednesday 3 August 2016 GWM

WARM UP
3′ Rope Jumps
3 Rounds of:
20 Jumping Jacks; 20 Mountain Climbers; 20 Wipers; 10 Burpe…

Tuesday 2 August 2016 WM

Warm-up:
2′ Jump Rope; 20 mt Bear Crawl; 20 Push-ups; 20 mt Crab Walk
20 Jump Squats; 20 mt Bur…

Monday 1 August 2016 G

Warm-up: 2 rounds
2′ Jumpe Rope
20 mt Inch worms; 20 Squats; 30 Jumping jacks; 20 Superman; 20 …

Sunday 31 July 2016 DAY OFF!!!

Buongiorno. Visto che è domenica mi avvalgo della facoltà di non svegliarmi. ( Peanuts )

Saturday 30 July 2016 IT’S TO EXAM TIME!!! THE CHALLENGE OF THE MONTH!

A) “LIFT UP LUKE”
AMRAP 5 minutes
4 Power Cleans #70/50 kg
24 Double Unders
10 Pull-Ups
rest…

Friday 29 July 2016 W

Warm-up:
3′ Jump Rope SU/DU

25x each with a PVC:

Shoulder dislocates; Shoulder press; Over…

Thursday 28 July 2016 MG

Warm-up
2′ Jump Rope + 5x 30″ on 30″ Off Duoble Unders
Then, 2 rounds of:
10 Box step-ups #50/…

Wednesday 27 July 2016 MGW

Warm-up:
20mt Bear Crawl; 20 Push-ups; 20mt Crab Walk; 20 Jump Squats; 20mt Burpee broad jumps; …

Tuesday 26 July 2016 GW

Warm-up:
20x Indu Push-Ups; 20x Tuck Crunch; 20x Air Squat
20x V-ups; 20x Walking lunges; Jump …

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