Morning Coffee Talk @059

Venerdì 23 luglio 2021 W.O.D. INDOOR Total Time 20’ 6 Rounds of Cindy* 90/75 Calories 30 Snatch 60/40kg * = 5 Pull up + 10 Push up + 15 Air Squat W.O.D. OUTDOOR EMOM 24’ 1st - 16 DB Snatch  2nd - 16 Pistols  3rd - 16 Box Jump 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/id652...

Giovedì 22 luglio 2021 W.O.D. INDOOR Total Time 20’ 100   Double Unders    30   KB American Swing 24/16kg   30   Overhead Squat 50/35kg   30   Burpees over the bar 100   Double Unders    20   KB American Swing 24/16kg   20   Overhead Squat 50/35kg   20   Burpees over the bar 100   Double Unders    10   KB American Swing 24/16kg   10   Overhead Squat 50/35kg   10   Burpees over the bar W.O.D. OUTDO...

Mercoledì 21 luglio 2021 W.O.D. INDOOR AMRAP 20’   1   rounds of “Macho Man” 60/40 kg   3   Bar/Ring Muscle Up 10/8   Calories Macho Man: 3 Power Clean + 3 Front Squat + 3 Push Jerk W.O.D. OUTDOOR For time  50 Burpee  100 2DB Hang Cluster 50 Burpee* Every time drop the DBs, add  5 Burpee to the last set. TC 22’ Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica l...

Martedì 20 luglio 2021 W.O.D. INDOOR Athlete A 9 Deadlift + 21 Wall Ball, in the remaining time max Calories Athlete B Rest and change  Time cap 24’ TARGET 1st LEVEL: 160/130 cal 2nd LEVEL: 240/200 cal 3rd LEVEL: 320/240 cal W.O.D. OUTDOOR From 00:00 to 10:00  5 RFT  15 Snatch 30/20kg 30 DU (60 SU) From 10:00 to 18:00 4 RFT 10 Snatch 40/25kg 40 DU (80 SU) From 18:00 to 24:00 3 RFT  5 Snatch 60/40k...

Lunedì 19 luglio 2021 W.O.D. INDOOR A. Last-Chance Qualifier Event 3 - Total Time 10’ 100   Burpees to target Rest 2’ B. Amrap 10’ 20   Double Under    5   Toes to Bar   1   Squat Clean climbing Load TOTAL TIME 22’ W.O.D. OUTDOOR Every 2’ x 10 Rounds  ODD: 5 Devil Press  10 DB Box Step Over  5 Devil Press EVEN: 5 DB Box Step Over  10 Devil Press 5 DB Box Step Over  Support the show 📌 Visita il no...

Venerdì 16 luglio 2021 W.O.D. INDOOR ON THE 4:00 X 5 ROUNDS 21/16 Calories 15 A.Swings 32/24kg A.M.R.A.P. “Unbroken” Muscle Ups  (Target: 6-9 reps) SCALED: Pull Ups W.O.D. OUTDOOR AMRAP 16’ 2 Cluster 4 Front Squat 8 Burpees over the barbell 16 Sit-up Increase weight by feel every 2 rounds completed. RX: Start from 40/25 kg ADV: Start from 60/40 kg Support the show 📌 Visita il nostro sito: https:/...

Giovedì 15 luglio 2021 W.O.D. INDOOR T2X - RELAY ON ROUND - 10 ROUNDS FOR TIME (EACH) - 20’ TIME CAP 3 C&J 80/50kg 6 Box Jumps 60/50cm 9 Wall Balls 9/6kg W.O.D. OUTDOOR  “Torna a casa Lessie” - Time Cap 20’ Complete 6 rounds for time: 20 Hang DB snatch 80 Double Under RX: 22,5/15 kg ADV: 25/17,5 kg SCLD: 100 single under - DB snatch light load Support the show 📌 Visita il nostro sito: https:/...

Mercoledì 14 luglio 2021 W.O.D. INDOOR WITH A RUNNING CLOCK…EVERY 7’ START - 21’ TIME CAP 30 Front Squats 60/35Kg 30/24 Calories 30 TTB ADVANCED: 70/45 - 80/55Kg W.O.D. OUTDOOR “WET GORILLA” -  Every 4’ for 5 rounds complete: 20 Double KB Deadlift 10 Double KB Front Rack Lunges 20 Alt. Gorilla Rows RX: double 16/12 kg ADV:double 24/16 kg Support the show 📌 Visita il nostro sito: https://www.cross...

Martedì 13 luglio 2021 W.O.D. INDOOR 25’ TIME CAP - T2X - RELAY ON EXERCISES - DESCENDING LADDER A.B. 30 Double Unders B.A. 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Snatches 40/25Kg A.B. 10 Pistols * (Diminuiscono le ripetizioni quando entrambi hanno completato il round) ADVANCED: increasing load every 2 Team Rounds W.O.D. OUTDOOR “come dentro ma senza nulla”   25’ TIME CAP - T2X - RELAY ON EXERCISE...

Lunedì 12 luglio 2021 W.O.D. INDOOR E2MOM X 10 ROUNDS - WAVE 10/7 Calories 10 CTB Pull Ups 1st  Round: 7 Thrusters 60/35Kg 2nd Round: 5 Thrusters 60/35Kg 3rd  Round: 3 Thrusters 60/35Kg W.O.D. OUTDOOR “G.T.O.H. GOAT” - 25’ time cap Complete 5 rounds for time: 30 DB Clean  20 DB Push Jerk 10 DB Devil Press Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nost...

Venerdì 09 luglio 2021 W.O.D.  INDOOR Team of 2 -  Relay on Exercise (ABA BAB) AMRAP 18’ 30 Double Unders 15 American Swing 24/16kg 3 Clean & Jerk 70/45kg SCALED Single Unders Russian Swing Barbell 50/35kg ADVANCED Barbell 80/55kg - 90/60kg - 100/65kg W.O.D. OUTDOOR Every 4’ x 6 Rounds 10 DB Devil Press 15 V-up 20 Pistols Total time 24’ Support the show 📌 Visita il nostro sito: https://www.cr...

Giovedì  08 luglio 2021 W.O.D. INDOOR EMOM 20’ 15 Deadlift BW 15 Wall Ball SCALED Deadlift 3/4 BW ADVANCED Deadlift 100/70kg 20 wall Ball W.O.D. OUTDOOR 2 Rounds 15 Power Snatch @40/25kg 15 Box Jump Over 2 Rounds 12 Power Snatch @50/30kg 12 Box Jump Over 2 Rounds 9 Power Snatch @60/40kg 9 Box Jump Over T.C. 18’ ADV start @50/30kg Support the show 📌 Visita il nostro sito: https://www.crossfitteam0...

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...