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CrossFit ClubHouse  ⭕️ First official affiliate CrossFit box in town - since 2015 💪🏻 CrossFit 🏋🏻‍♂️Weightlifting🤸🏻‍♀️Gymnastic 📞 3371522896 👨🏻‍💻 info@crossfitclubhouse.it

“Brothers not by blood but from sweat” •
WOD - 24/05/2019 -

In team of 2 complete :
AMRAP 30’
800mt Run / 100Cal Row
75 KB Swing @32/24
50 Toes To Bar
25 High Box Over *switching reps as needed

WOD - 23/05/2019 -

Strength - 1’ On - 3’Off
As Many Reps As Possible of Back Squat @+10kg from last week
- - - - - - - - - - - - - - - - -
Conditioning
20’ AMRAP of :
10 Burpees
20 DB Step @22,5
30 HSPU

WOD - 21/05/2019 -

Strength + Mid-Line
EMOM 12
Min 1 : 8/10 DeadLift @70% of 1RM
Min 2 : 15”/25” Hang on Bar
Min 3 : 6/4 KB Wind Mill @byfell

MET-CON
15’ AMRAP of :
Increasing reps every round
1 Strict Pull Up
2 Push Ups
3 Air Squats
2-4-6
3-6-9
4-8-12 ........

3rd Place per i nostri “BrotherHood” alla @workout_bareggio Team Competition e Premio come miglior atleta uomo per tecnica,spirito sportivo e cazzimma al nostro @carlet_01.

Lo sport insegna a vivere perché lo sport è prima di tutto vita,serve dedizione per ottenere risultati non basta il talento senza la voglia di mettersi in gioco.

“Drawback”
WOD - 15/05/2019 -
12’ Cap Time
Buy in : 1k Row
Rest of time performe a Ladder from 1 to 10 of :
1 DeadLift @100/70
1 HSPU
2-2 / 3-3 .....

WOD - 14/05/19 -
For Time
5-10-15-20-25 reps of :
Sumo DLHP @40/30
V-ups
Over-Head Lunges @40/30

Make a Smile • New week to do your best •

WOD - 13/05/19 -
For time complete 6 rounds of :
8/6 W. Chest to Bar Pull Ups
16 Alt.Arm DB Snatch @22,5/15
24 Air Squats

• Enjoy Your Birthday • @estevao79 - WOD - 10/05/2019 -
“ESTEVAO”
In team of 2 complete switch as news :
Cash in : 40 HSPU
-directly-
3 rounds of :
40 Cal Row/30 W
40 Hang Power Clean @60/40
40 Partner WallBall @20/14
-directly-
Cash Out : 40 HSPU

WOD - 08/05/2019 - •
“Shake Shack”
For time :
35 Power Snatch @50/35
55 Pull Ups

- The Champ is Back to Madison -

WOD - 07/05/2019 -
7’ AMRAP of :
15 Cal Row
9 DeadLift @60/40
3’ Rest
7’ AMRAP of :
15 Box Jump
12 (6+6) Hang Clean & STOH @22,5/15

“Game of Thrones” a prova di avambracci !!

WOD - 06/05/2019 -
3 rounds for time of :
100 DU
25 One Arm DB Step @22,5/15
25 KB Russian Swing @32/24

Wod - 02/05/2019 - “END-GAME”
For Time
5 Rounds of :
15 Toes to Bar
10 Alt.Arm DB Snatch
100ft OH DB Walking Lunge
(50ft R + 50ft L)
200mt Run
75 Double Unders
@22,5/15

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