Morning Coffee Talk @059

Venerdì 30 dicembre 2022 W.O.D. Amrap 6’ - Team of 2 - Relay on Round 5   Squat Clean (low weight) 1 Muscle Up Rest 1’ Amrap 6’ - Team of 2 - Relay on Round 3   Squat Clean (medium weight) 3 Muscle Ups Rest 1’ Amrap 6’ - Team of 2 - Relay on Round 1   Squat Clean (heavy weight) 5 Muscle Ups Time cap 20’ Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra...

Giovedì 29 dicembre 2022 W.O.D. Team of 2 - Reps x team - 1W/1R - Complete for time: 150   Wall Ball 100 KB American Swings 24/16 100   mt KB Lunges 24/16   50   Wall Walks Time cap 21’ 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/d...

Mercoledì 28 dicembre 2022 W.O.D. Every 4’ for 5 Rounds 15   Toes to Bar 15/12 Calories 21   mt Box Sled Push 30/15 Time cap 20’ 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...

Martedì 27 dicembre 2022 W.O.D. For Time 50 Snatch Deadlifts 50 Hang Power Snatches 50 Overhead Squats 50 Squat Snatches Total Time 20’   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 🎙️ Ascol...

Lunedì 26 dicembre 2022 W.O.D. Team of 2 - Staffetta a Tempo - Cambio ogni 1’30” x 16 Rounds Athlete A 7   DB Devil Presses 7   DB Box Step Overs in the remaining time max Calories Athlete B - Rest and change  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...

Venerdì 23 dicembre 2022 W.O.D. 1'30 ON - 1'30 OFF X 6 SETS alt btw A & B A)10 Burpees Box Jump Overs + MAX DU’s B) 21 S2OH @60/40 + MAX Calories 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.ct...

Giovedì 22 dicembre 2022 W.O.D. FOR TIME 40 Goblet Squats @24/16 20 Toes To rings 20 Alt. Ktb Snatches @24/16 30 Goblet Squats @24/16 30 Toes To rings 30 Alt. Ktb Snatches @24/16 20 Goblet Squats @24/16 20 Toes To rings 20 Alt. Ktb Snatches @24/16 TC16’ Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ APPLE https://apps.apple.com/it/app/crossf...

Mercoledì 21 dicembre 2022 W.O.D. 20’ AMRAP 500/400 mt Row/Ski 12 DB’s Devil Presses @2×22,5/15 24 WB @9/6 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...

Martedì 20 dicembre 2022 W.O.D. FOR TIME 2-4-6-8-10 Bar Muscle Ups Thrusters @60/40 TC.14’ 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:/...

Lunedì 19 dicembre 2022 W.O.D. 2RFT 60/45 Calories 50 Hspu 40 Snatches 30/25 T.C 20’ 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.s...

Sabato 17 dicembre 2022 W.O.D. CHIPPER - 25’ TIME CAP - FOR TIME - TARGET 21’ 75 Wall Ball Shots 9/6Kg 50/40 Calories 25 Devil Presses 2xDumbbells 22,5/15Kg 50/40 Calories 75 Wall Ball Shots 9/6Kg 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/s...

Venerdì 16 dicembre 2022 W.O.D. 20’ TIME CAP - 2 RFT - AT 10:00 RE-DO         “21 - 15 - 9” Chest to Bar Pull Ups Push Presses 40/30Kg Pistol Squats  ADV: 50/35Kg 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...

Giovedì 15 dicembre 2022 W.O.D. T2X - 10RFT - 25’ TIME CAP 30 Double Unders 15 Over Head Squats 50/35Kg 30 Double Unders No D.U. do 7/5 Cals. ADV: OHS 60/40kg Target 15’: in the remaining time work on a heavy single Hang Squat Snatch 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/id6526477...

Mercoledì 14 dicembre 2022 W.O.D. 4 RFT - 22’ TIME CAP 21 Toes To Bar 14 DB Thrusters 2x22,5/15Kg   7 Rope Climbs Scaled: 3 Rope Climbs 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...

Martedì 13 dicembre 2022 W.O.D. 30’ TIME CAP - STRENGTH/ENDURANCE - 30 RFT 5 Box Jumps 60/50cm 3 Burpees 1 C&J 80/55 Kg Scaled: 3 Box Jumps - 2 Burpees - 1 C&J  ADV: 1C&J @80% 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...

Lunedì 12 dicembre 2022 W.O.D. RELAY ROUND - AMRAP 21’ - TARGET 9 ROUNDS EACH - “CHANGE WITH TOUCH” 7/5 Calories 3 - 5 - 7 Muscle Ups Scaled: always 7 Pull Ups or 3 M.U. ADV: + 7m HSW 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/det...

Sabato 10 dicembre 2022 W.O.D. Twelve Days of CrossFit 1 Wall Walk 2 Devil Presses 22,5/15Kg 3 Shuttle Run 15mt 4 DB Thrusters 22,5/15Kg 5 Box Jumps  6 DB Box Step Overs 22,5/15Kg 7 American Swings 24/16kg 8 DB Hang C&J 22,5/15Kg 9 Calories 10 DB Hang Snatches 22,5/15Kg 11 Double Unders 12 DB Push Presses 22,5/15Kg working modality as follow 1 Shuttle Run 2 Devil Presses, 1 Shuttle Run 3 Toes...

Venerdì 09 dicembre 2022 W.O.D. In a Team of 2 Complete 1W/1R 100 Deadlifts 100/70kg 125 Bar Facing Burpees 150/120 Calories Time Cap 24’ Bonus Track (only one athlete) E3MOM Max Ring Muscle Up Unbroken* Every Reps of RING Muscle Ups* decrease the total reps of Deadlifts —> 2 reps each Ring MU or Burpees —> 3 reps each Ring MU or Calories —> 4 reps each Ring MU * Bar Muscle Ups or Chest t...

Mercoledì 07 dicembre 2022 W.O.D. 3 Rounds 3’ ON - 2’ OFF 20 Box Jump Overs 20 Toes to Bars 15 Box Jump Overs Max Effort  Round 1 —> Pull Ups Round 2 —> Chest to Bar Round 3 —> Bar Muscle Ups  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....

Martedì 06 dicembre 2022 W.O.D. TEAM of 2 - 1W/1R 2 Rounds 20 Double Unders (each) 20 Back Squat 50/35kg 20 Double Unders (each) 20 STOH 50/35kg 2 Rounds 20 Double Unders (each) 20 Front Squat 40/30kg 20 Double Unders (each) 20 STOH 40/30kg 2 Rounds 20 Double Unders (each) 20 Overhead Squat 30/25kg 20 Double Unders (each) 20 STOH 30/25kg Time Cap 17’ Support the show 📌 Visita il nostro sito: http...

Lunedì 05 dicembre 2022 W.O.D. Team of 2 - 5 Rounds - Cap Time 20’ 1 Round DT Each in Wave Mode* 20 Synchro Pistols 20 Calories x Team each drop 10 Synchro Burpees BARBELL WEIGHT L1 —> 40/30kg L2 —> 50/35kg L3 —> 60/40kg *Wave Mode ATHL A 12 Deadlifts ATHL B Deadlift Hold and change ATHL A 12 Hang Power Cleans ATHL B Front Rack Hold and change ATHL A 12 STOH ATHL B Deadlift OH Hold and ch...

Fall Series 2022 TEAM 22.1 Team  THE USUAL SUSPECT AMRAP 10’  • 16 DOUBLE DB STOH  • 14m SHUTTLE RUN  • 16 PARALLETTE FACING BURPEES • 14m SHUTTLE RUN  ALL SYNCHRO 3  . 22.2 Team  WE WERE SOLDIERS  FOR TIME  • 800m RUN  • 400m SANDBAG RUN 50/30Kg • 800m RUN  • 400m SANDBAG RUN 50/30Kg  CAP TIME 20’  . 22.3 Team RACE  FOR TIME  2 ROUND EACH, ALTERNATED A/B/C  • 30 CAL BIKE ERG  • 20 FAT BAR FRONT S...

Sabato 03 dicembre 2022 W.O.D. WOD A. - 10 minutes to complete: 1.800/1.400 m Ski - or 2.000/1.600 m Row - or  4.000/3.200 m Bike Erg - or 5.000/4.000 m Echo Bike. REST 3’ WOD B. - Every minute for 10 mins 6  Pull ups  12  Push ups max Squats in time remaining  Target L.1: 5 - L.2: 10 - L.3: 15 Support the show 📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App :️ A...

Fall Series 2022 22.1 Individual ESCAPE FROM ALCATRAZ   FOR TIME • 800m RUN • 400m SANDBAG RUN 50/30Kg • 800m RUN • 400m SANDBAG RUN 50/30Kg  CAP TIME 20’  . 22.2 Individual PSYCHO  5 ROUNDS • 16 DOUBLE DB STOH • 14m SHUTTLE RUN • 16 PARALLETTE FACING BURPEES • 14m SHUTTLE RUN  CAP TIME 10’  . 22.3 Individual GHOST RIDER FOR TIME • 1500m BIKE ERG • 21 FAT BAR FRONT SQUAT • 15/12 BAR MU • 1000m BIK...

Venerdì 02 dicembre 2022 W.O.D. For Time - Target 10 Rounds 1, 2, 3, 4, 5   Bar/Ring Muscle Ups 8   American Swings 6/4   Calories 6 Handstand Push Ups Time cap 22’ 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.shaggyo...