Morning Coffee Talk @059

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...

Open Gym 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://play.google.com/store/apps/details?id=com.shaggyowl.ct059&hl=it 🎙️ Ascolta anche il podcast “ The Last Heat ”: https://open.spotify.com/show/64bPXouSEJv2PDNe7si1IH?si=dCAN22rKRtew1HA-KU97mg dove si ana...

Martedì 01 giugno 2021 INDOOR WOD  RELAY ON EXERCISES - AMRAP -  20’ TIME CAP           A.B  60 Double Under B.A  20 Wall ball STRENGTH A.B  10 Deadlift 60/35kg *increase weight by 10/5kg each team set FITNESS A.B  10 Deadlift 60/35kg *increase reps by 2 each team set OUTDOOR WOD - “Man Maker 2.0”  AMRAP 30’ 50 DB Back Lunges (DB back-racked) 30 V-UP 10 Alt. Man Maker 2.0 Man Maker 2.0 is (3 Push-...

Lunedì 31 maggio 2021 INDOOR WOD    ON THE 4:00 X5           20/16 Calories 15 Dumbbell Snatch 20/15Kg L1: 10 M.U. L2: 10 CTB L2: 10 Pull Up OUTDOOR WOD - “Muscle Monday” - EMOM 21’ A - 8 Muscle Snatch 30/20 kg B - 10 Burpee Tuck Jump C - 12 Strict Press 30/20 kg SCALING OPTION: Hang Muscle Snatch and Down-up+tuck jump Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ S...

Domenica 30 maggio 2021 W.O.D. Indoor AMRAP 24’ Team of 2 - Change every 30” LADDER  50-40-30-20-10 Pistol Chest to Bar Wall Ball Power Clean W.O.D. Outdoor AMRAP 24’ Team of 2 - Change every 30” LADDER  50-40-30-20-10 Burpees Dumbbell Snatch Box Jump Overs  Pistol Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps.apple.com/it...

W.O.D. Indoor Team of 2 - Time Cap 20’ CASH IN 100/80 Cal (1W/1R) 5 Rounds 8 Synchro Deadlift 50/35kg 8 Synchro Jerk 50/35kg 8 Synchro Burpees Over the Bar CASH OUT 100/80 Cal (1W/1R) W.O.D. Outdoor Team of 2 - Time Cap 20’ CASH IN 300 Double Unders (1W/1R) 5 Rounds 8 Synchro Deadlift 50/35kg 8 Synchro Jerk 50/35kg 8 Synchro Burpees Over the Bar CASH OUT 300 Double Unders (1W/1R) Support the show...

Venerdì 28 maggio 2021 W.O.D. Indoor MURPH DAY RX 1600mt Run 100 Pull Up 200 Push Up 300 Squat 1600mt Run Indoor Version 160/120 Cal 100 Pull Up 200 Push Up 300 Squat 160 Cal Fractional Version 10 Rounds 16 Cal 10 Pull Up 20 Push Up 30 Squat 16 Cal Time Cap 45’ W.O.D. Outdoor MURPH DAY Outdoor Version 1600mt Run or 80 Burpees 100 Dumbbell Snatch 200 Push Up 300 Squat 1600mt Run or 80 Burpees Fract...

Giovedì 27 maggio 2021 W.O.D. Indoor AMRAP 20’ Team of 2 - Relay Round 1 Thruster 3 Burpees Touch 5 Wall Ball start light and add weight each round W.O.D. Outddor AMRAP 20’ Unbroken 8 KB/DB Russian Swing Left Arm 4 KB/DB Hang Power Clean Left Arm 2 KB/DB Jerk Left Arm 1 KB/DB Thruster Left Arm 8 KB/DB Russian Swing Right Arm 4 KB/DB Hang Power Clean Right Arm 2 KB/DB Jerk Right Arm 1 KB/DB Thruste...

Mercoledì 26 maggio 2021 W.O.D. Team of 2 E2MOM x 10 - Change Every Round Athlete A AMRAP Calories Athlete B AMRAP 3 Power Snatch 40/25kg 6 Overhead Lunges 40/25kg 18 Double Unders W.O.D. outdoor AMRAP 20’ 5 Burpees Box Jump 7 Power Snatch 40/25kg 9 Overhead Squat 40/25kg Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps.apple...