Morning Coffee Talk @059

Mercoledì 07 luglio 2021 W.O.D. INDOOR 5 Rounds 4’ On - 1’ Off Ladder 1, 2, 3, 4, …….∞ Squat Snatch 2, 4, 6, 8, …….∞ Toes to Bar Start from 40/25kg and add weight each round SCALED Power Snatch & Toes to Ring ADVANCED Start from 60/40kg W.O.D. OUTDOOR AMRAP 5’ 10 Double DB Clean 10 Double DB Floor Press Rest 2’ AMRAP 5’ 10 Double DB Jerk 10 Renegade Row Rest 2’ AMRAP 5’ 10 Double DB Clean&...

Martedì 06 luglio 2021 W.O.D. INDOOR Team of 2 - Work Together - Time Cap 25’ AMRAP Calories E2MOM 2 Synchro Burpees OTB 2 Synchro Push Jerk 40/30kg every 2’ add 1 rep Target L1 700 Cal - Basic L2 800 Cal - RX L3 900 Cal - Advanced L4 1000 Cal - Berzeron *Girls Team -200cal @every target ADVANCED Barbell 50/35kg or 60/40kg W.O.D. OUTDOOR CHIPPER For time:  100 DU 80 Air Squat  60 KB American Swing...

Lunedì 05 luglio 2021 W.O.D. INDOOR Team of 2 - Reps x Team Change every 30” - Time Cap 20’ 21-15-9 Pull Up Db Snatch rest 1’ 15-12-9 Chest to Bar Db Clean & Jerk rest 1’ 12-9-6 Bar Muscle Up Db Thruster SCALED Always 21-15-9 Pull Up ADVANCED Team of 1 - No Rest W.O.D. OUTDOOR Team of 2 - Relay on Round   AMRAP 16’  8 Burpees Over the Barbell 1 Complex: Power Clean Hang Squat Clean Squat Clean...

Venerdì 02 luglio 2021 W.O.D. INDOOR   50   Box Jump 100   Double Under   50   Hang Power Snatch 40/25 100   Double Under   50   Overhead Squat 40/25 100   Double Under   50   American Swing 24/16 100   Double Under TIME CAP 22’ W.O.D. OUTDOOR For Time  100 DB Thrusters *Every time you break 20 Air Squat  100 DB Hang C&J *Every time you break 20 Tuck Ups 100 DB Snatch *Every time you break 20...

Giovedì  01 luglio 2021 W.O.D. INDOOR TOTAL TIME 20’ 12 - 9 - 6 - 3 - 6 - 9 - 12 Deadlift bodyweight Toes to Bar Wall Ball  Calories W.O.D. OUTDOOR AMRAP 20’ 1,2,3,4,5.... Snatch Complex 40/25 5,10,15,20,25... Push Ups 10,20,30,40,50.... DU  Snatch Complex = 1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch + 1 OHS  Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡...

Mercoledì 30 giugno 2021 W.O.D. INDOOR WOD A  - 10 Rounds for time: 3   Clean and Jerk 40/25 3   Bar Facing Burpees TIME CAP 10’ REST 2’ WOD B  - 10 Rounds for time: 3   Snatch 40/25 3   Bar Facing Burpees TIME CAP 10’  W.O.D. OUTDOOR 24 - 21 - 18 - 15 - 12 - 9 - 6 - 3 Burpee Over The DB DB Hang Squat Clean  Time Cap 21’  Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com...

Martedì 29 giugno 2021 W.O.D. INDOOR Team of 2 - Relay Round - AMRAP 20’ Atleta A 3  Bar/Ring Muscle Up 1  Squat Clean* Atleta B Rest and change  *LOAD: Start from 50% 1RM and climbing W.O.D. OUTDOOR 8 Rounds For Time  16 Shoulder To Overhead 50/35kg 16 Box Jump Over 60/50cm  20’ Time Cap Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE h...

Lunedì 28 giugno 2021 W.O.D. INDOOR Every 2 minutes, for 10 rounds: X   Thruster 50/30 10/8   Calories X = 5   5   7   7   7   9   9   9   11   1 W.O.D. OUTDOOR EMOM 24’ 1st - 8/10 Devil Press 2nd - 16/20 Pistols 3rd - 60 DU  4th - Rest Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps.apple.com/it/app/crossfit-team-059/id6526...

Venerdì 25 giugno 2021 W.O.D. INDOOR 20’ TIME CAP           “21 - 15 - 9” Chest to Bars / Pull Ups Calories *At 10:00 RE-DO! W.O.D. OUTDOOR For time - 15’ time cap 21 - 15 - 9 reps of: Hang Power Snatch 40/25 kg Burpee over the barbell - Each set starts with 33 Air Squat Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps.apple....

Giovedì 24 giugno 2021 W.O.D. INDOOR 20’ TIME CAP - ON THE 4:00 X 5 ROUNDS 60 Double Unders 20 Pistols   6 C&J 60/35Kg ADV: 80/50Kg W.O.D. OUTDOOR “Costruzione del Corpo con Manubri” - EMOM 24’ A- 12  2DB Floor press B- 12  2DB Box Step-up C- 12  2DB Alternated Renegade Row Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps...

Mercoledì 23 giugno 2021 W.O.D. INDOOR 22'30"’ TIME CAP - AMRAP Team of 2 - (ABA BAB) “Relay Race On Exercise” a. 6 Toes to Bars                     b. 12/9 Calories                        a. 6 Thrusters 40/25Kg              Single Version: Target 30 Rounds 6/4 Calories 3 Toes to Bars 1 Thruster 70/45Kg or 80/50kg W.O.D. OUTDOOR “novantapercinque” -  Every 4’ for 5 rounds complete: 50 Do...

Martedì 22 giugno 2021 W.O.D. INDOOR ON THE 2:00 X 10 ROUNDS “Work Unbroken” STRENGTH:    6 Snatches 60/35Kg 12 Box Jump Overs 60/50cm FITNESS:    9 Snatches 30/20Kg 12 Box Jump Overs 60/50cm W.O.D. OUTDOOR “DB never dai” - For time - 25’ time cap 50 DB Hang Clean & Jerk 25 Push-up 50 DB Hang Snatch 25 Push-up 50 DB Thruster 25 Push-up 50 DB Hang Snatch 25 Push-up 50 DB Hang Clean & Jerk S...

Lunedì 21 giugno 2021 W.O.D. INDOOR “ Sprint Chipper” 120/90 Calories        60 Wall Balls        30 Muscle Ups - Chest to Bars - Pull Ups ADV: …and come back! (Aggiungi 60 Wall Balls e 120/90Cal.) Time Cap 20' W.O.D. OUTDOOR Every 90” for 10 rounds complete 6 Deadlift 70/45kg 3 Power Clean 70/45kg B - Complete as fast as possible in 9’ t.c.: 3 rounds: 30 Double Under 10 v-up 20 Double Under...

Venerdì 18 giugno 2021 W.O.D. INDOOR 40 - 30 - 20 - 10 Wall Ball Pistol Chest to Bar Dumbbell Snatch 22,5/15kg Time Cap 20’ W.O.D. OUTDOOR 10 -> 1 Hang Power Snatch Back Squat Burpees Time Cap 15’ RX @40/25kg Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps.apple.com/it/app/crossfit-team-059/id6526477782 ANDROID https://pl...

Giovedì 17 giugno 2021 W.O.D. INDOOR Team of 2 - Relay On Exercise (ABA - BAB) AMRAP 18’ 10 Push Jerk 10 Front Rack Lunges 10 Calories Barbell 40/25kg SPEEDY STYLE Add 1 reps each set of Jerk & Lunges HAMMER STYLE Add 5kg each set of Jerk & Lunges W.O.D. OUTDOOR 21.2/17.1 Open WORKOUT  10 DB Snatch 15 Burpees Box Jump Over 20 DB Snatch 15 Burpees Box Jump Over 30 DB Snatch 15 Burpees Box J...

Mercoledì 16 giugno 2021 W.O.D. INDOOR Team of 2 - 1 Work / 1 Rest AMRAP 20’ Alternate Rounds Mono Round 21/16 Calories Sprint Round 7 Burpees Touch 7 Toes to Bar 7 American Swing 24/16kg W.O.D. OUTDOOR EMOM 21’ 1st: 16 Deadlift  2nd: 8 Hang Power Clean 3rd: 4 Roll to Candlestick  Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://a...

Martedì 15 giugno 2021 W.O.D. INDOOR 4 Rounds 4’ On - 1’ Off 10 Box Jump 10 Power Clean 10 Box Jump 10 Jerk  10 Box Jump AMRAP Clean & Jerk Start from 40/30kg and add weight each round W.O.D. OUTDOOR Team of 2 - Relay on exercise  6 Total ROUNDS Athl A: 30 KB American Swing Athl B: 100 DU Athl A+B: 20 Synchro KB Lunges T.C. 25’ Support the show 📌 Visita il nostro sito: https://www.crossfittea...

Lunedì 14 giugno 2021 W.O.D. INDOOR AMRAP 20’ Ascending Ladder 2-4-6-8-10-….. Muscle Up 4-8-12-16-20-… Thruster 40/30kg 21/16 Calories each set W.O.D. OUTDOOR AMRAP 18’ 15 DB Hang Clean 10 DB Front Squat 15 DB Hang Snatch 10 DB Overhead Squat 15 Sit up Complete one entire round with the same arm before switching side Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Sca...

Venerdì 11 giugno 2021 W.O.D. INDOOR COMPLETE FOR TIME - TIME CAP 22’  50  CALORIES 50  BOX JUMP 50  TOES TO BAR 50  PUSH JERK  40/25 50  CALORIES W.O.D. OUTDOOR For time 100 A.Swing 24/16 100 OH DB/KB Lunges 100 DB Hang C&J  100 Push Ups TC 25’ Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps.apple.com/it/app/crossfit-te...

Giovedì 10 giugno 2021 W.O.D. OUTDOOR TEAM OF 2 - RELAY EVERY 1’20” x 18 ROUNDS - TOTAL TIME 24’ ATHLETE A 10   WALL BALL    3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1   SQUAT SNATCH increasing load in the remaining time MAX CALORIES  ATHLETE B REST and change  W.O.D. OUTDOOR EMOM 18’ 1st - 8 Power Snatch 40/25 + AMRAP Burpees 2nd - 10 OHS 40/25 + AMRAP Burpees 3rd - 12 SDHP 40/25 + AMRAP Burpees Target: 1...

Mercoledì 09 giugno 2021 W.O.D. INDOOR START EVERY 3 MINUTES - 8 ROUNDS  40   DOUBLE UNDERS 10  DEADLIFT bodyweight AMRAP   BAR/RING MUSCLE UP TOTAL TIME 24’ W.O.D. OUTDOOR LADDER  20 —> 2  Box Jump Overs  DB Thrusters V Ups/Toe Touch/Tuck Up/Sit Ups Time Cap 22’ Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps.apple.com/i...

Martedì 08 giugno 2021 W.O.D. INDOOR TEAM OF 2 - REPS x TEAM CASH IN: 100/70    cal Row/Bike/Ski (1W/1R - change as needed)  THEN COMPLETE 10 TOTAL ROUNDS (Relay Exercise) 10   Overhead Squat 40/25 10   American Swing 24/16 CASH OUT: 50    Synchro Burpees Touch TOTAL TIME 20’ W.O.D. OUTDOOR Every 2’ x 10 Rounds perform  5 C&J 60/40  40 DU  add 2 reps every 2 rounds SCALED: 10 C&J + 40 SU e...

Lunedì 07 giugno 2021 W.O.D. INDOOR TOTAL TIME 25’ 3 ROUNDS 9   CALORIES 9   TOES TO BAR 9   CLEAN AND JERK 40/25 3 ROUNDS 6   CALORIES 6   TOES TO BAR 6   CLEAN AND JERK 60/40 3 ROUNDS 3   CALORIES 3   TOES TO BAR 3   CLEAN AND JERK 80/50 IN THE REMAINING TIME HEAVY 1 CLEAN AND JERK W.O.D. OUTDOOR 7 Rounds For Time  7 2DB Devil  Press 14 Burpee 21 2DB Squat  21’ Time Cap  Support the show 📌 Visi...

Venerdì 04 giugno 2021 INDOOR WOD    EMOM 21’ - SYNCHRO - WAVE           1ST min:  3 C&J 40/25Kg 3 Pistol 3 Burpee 2ND min: 4 C&J 40/25Kg 4 Pistol 4 Burpee 3RD min: 5 C&J 40/25Kg 5 Pistol 5 Burpee Scaled: always 3 - 3 - 3 reps ADV: 60/35Kg Tempo di lavoro: 27” 36” 45” OUTDOOR WOD - “Double Trouble” Team of 2 - Relay over the round AMRAP for 21’ 8 2DB Thruster  50 Double Under 8 2DB Thr...

Giovedì 03 giugno 2021 INDOOR WOD    SPRINT CHIPPER - 20’ TIME CAP           120/90 Cal. 60 TTB 30 Snatch 60/35Kg Scaled: 10RFT 12/9 Cal - 6 TTB - 3 Snatch ADV: In the remaining time go to 1RM Snatch OUTDOOR WOD - “Lord of the Swing” - Every 5’ for 4 rounds complete 20 KB Clean & Jerk 15 Burpee Box Jump 20 KB Snatch RX: 24/16 kg SCALING OPTION: 15 reps each movement Support the show 📌 Visita...