CrossFit QBO

Informazioni di contatto, mappa e indicazioni stradali, modulo di contatto, orari di apertura, servizi, valutazioni, foto, video e annunci di CrossFit QBO, Palestra, Via rodolfo renier 41, Turin.

Normali funzionamento

05/06/2024

Wod 1874
Wu

4’easy peace
10 scapular activation
10 easy burpees
10 sit up

Core conditioning
12’ for quality
2 dragonflag
30” side plank each side
8+8 unilateral KB deadlift

Emom 12’
1. 40m farmer carry 2DB/KB
2. 10-12 burpees jump over parallette
3. 8-12 TTR

04/06/2024

Wod 1873
Wu

3 round
10 up-down dog
20 plank walkout
8 shoulder press e.b.

In 12’ Find 3RM push jerk

Amrap 10’
(+3) HPSU/(+3) pike push up/(+3) push up
3 power clean 70/50kg

03/06/2024

Wod 1872
Wu

3 round
10 up-down dog
30 SU
8 bar scapular activation

TEST:max effort pull up strict
Then
Every 90”x4 round
20-30% max effort

BG: every 90”x 4 round
8 ring row + 20” hanging bar hold

For time
5 muscle up/ 5 pull up/ 5 jumping pull up
15 burpees
50 DU/SU high jump
10 c2b/ 10 pull up/ 10 jumping pull up
15 burpees
50 DU/ SU high jump
15 pull up/ 15 jumping pull up
15 burpees
50 DU/ SU high jump
Cap 10’

03/06/2024

Wod 1871
Hip and back mobility

Back squat
Every 2’ x 5 round
5-5-4-4-3

3 RFT
400m run
20 wallball 9/6kg
20 Hang db sn**ch alt. 22,5/15kg
Cap 13’

30/05/2024

Wod 1870
Wu

Back and hip mobility

Lower accessory
4 round
7-10 barbell back lunges dx
30” rest
7-10 barbell back lunges sx
30” rest
45” hollow position

5 round for time
3 wall walk
12 Am swing 24/16kg
50 Du

Cap 15’

30/05/2024

Wod 1869
Wu

Shoulder mobility

Skill Kipping pull up

RX:
EMOM 8’
Odd:2-4 strict pull
Even: 6-8 butterfly pull up

3 round for time
10 pull up
20 wallball 12/9kg

Rest 3’

3 round for time
5 muscle up/ 12 toes to bar
20 wallball 12/9kg

Total cap time: 18’

28/05/2024

Wod 1868
Wu
3 round
6 walking plank
10 Russian baby maker
30” elbow plank

E2MOM x 5 round
5 deadlift (2” tenuta incastro in partenza)

For time
20-15-10
Deadlift 100/70kg
Burpees box jump over
V-up
Cap time 12’

27/05/2024

Wod 1867
Wu

3 round
10 up down dog
8 knee push up
10 air squat

Upper push strength
4 round
8-10+8-10 half kneeling one arm kb shoulder press
3-5 seated box jump (SE confidenti provare ad aumentare altezza nei round)
Rest 30”

4x Amrap 2’ rest 2’ b/w set
15-20 HSPU / 15-20 push up
Max cal in the remaining time

23/05/2024

Wod 1865
Wu

3 round
6 plank walkout
10 squat jump
10 scapular activation

Forza pull
5 round
5 weighted pull up/ pull up strict
5+5 one leg box jump/ plate
Rest 1’

Amrap 6’
(+2) pull up/ (+2) jumping pull up/ring row
(+3) box jump up

Rest 2’

Amrap 6’
(+1) bar muscle up/ (+2) toes to bar/knee to chest
(+2) burpees box jump over

22/05/2024

Wod 1864
Wu
3 round
6 walking plank
10 arch rock
10 sit up

Core accessory
4 round for quality
8+8 1kb half kneeling windmill
40” ISO plate goodmorning
15 V-up

Amrap 12’
30 DU/60 SU
3 wall walk
10 DL 80/55kg

Tg: > 6 round

21/05/2024

Wod 1863
Wu

3 round
10 up-down dog
10 plank scapular activation
10 banded shoulder press

Shoulder press
In 10’ ramping on 5 reps (NOT 5RM)

Runnin Clock
From 0’ to 2’
200m run
Max STOH 70/50kg
Rest 1’
From 3’ to 6’
400m run
Max STOH 70/50kg
Rest 2’
From 8’to 14’
800m run
Max STOH 70/50kg

20/05/2024

Wod 1862
Wu
Front rack mobility

Skill Hang Squat Clean
Every 90” x 6 round
3 HSC (reset every rep)

Team of 2
Amrap 15’
A: 6 power clean 50/35kg
6 front squat
10 toes to bar
B: accumulate max cal
(Switch A-B)

19/05/2024

Wod 1861
Skill HSPU

4 round for time
15 HSPU/15 Pike push up/ 15 push up
20 db sn**ch alt 22,5kg
15 burpees jump over db (facing)
Cap 18’
Tg

16/05/2024

Wod 1860
Wu

3 round
10 PVC passtroght
6 plank walkout+ push up
10 banded quad scapular activation

Upper push strength
4 round for quality
12 2db/2kb floor press
15 banded push down
Rest 60”

3 round for time
5 HSPU strict/ 8 pike push up
8 power Sn**ch 50/35kg

Directly into

3 round for time
12 kipping HSPU/15 push up
10 OH squat/front squat

Cap 12’

15/05/2024

Wod 1858

Skill Rope climb

EMOM 16’
1. 2-3 Regular rope climb/ 3-4 scaled rope climb
2. 10-15 cal erg
3. 15-20 wallball 9/6kg
4. Rest

14/05/2024

Wod 1857

3 round
10 bar scapular activation
10 plank scapular activation
8 hollow activation from ground

Core accessory
10’ volume accumulation
30” hanging l-sit/ hanging hold in hollow position
12 hollow rock
14 slow tap to shoulder (3” ISO each arm)

4 round for time
12 2db/2kb front rack step up 22,5/15kg (50cm uomo-donna)
4 wall walk
8 burpees jump over
Cap 15’

13/05/2024

Wod 1856
Wu

3 round
10 front rack opener e.b.
8 shoulder press e.b.
8 CMJ

Skill Split jerk
Then
In 10’ find 3 heavy rep of the day

Amrap 4’ x 3 round (rest 60” b/w set)
200m run
50 DU/ single under high jump
Max 1db alt. hang clean and jerk 22,5/15kg 24/16kg

12/05/2024

Wod 1855
Wu

3 round
10 up down dog
6 walking plank
8 goodmoring e.b.

Deadlift (NO T&G)
Every 2’x 8’
5-5-4-4

Team of 2
For time
60 Deadlift 100/70kg (split)
40 burpees jump over (Syn)
40 toes to bar (split)
60 cal erg (split)
Cap 16’

10/05/2024

Wod 1855

Wu
5’ easy peace
5 bar activation
5 up down looking dog
15 banded row

12’ amrap
5/8 strict pull up
10 2 db shoulder press
5/8 strict chin up
10 2 Db row

2’ on 2’ off amrap 20’
10 cal bike
Then
8 am swing 24/16
8 box jump over

08/05/2024

Wod 1854

Wu
Shoulder activation

4 round
10 2 db/kb Bench press on mb
+max effort push up
Rest 1’

21-15-9
Dl 100/75
Wb
9-6-3
Dl 120/85
Pistol(each leg)

06/05/2024

Wod 1852

Wu
5’ easy peace
5 up down dog
10 voltabraccia
15 ohs squat pvc

Find 5 rm ohs in 12’

3 round
25 power sn**ch 35/25
10 burpee jump over
25 sit up
CAP 14’

02/05/2024

Wod 1850

Wu
5’ easy peace
10 front squat
10 arch rock
5+5 affondi statici

Every 2’
5-5-5-5-5 front squat

Team of 2
8 round
One round each
6 hang power clean 60/45
4 front squat
After every round
10 burpee jump over syncro
CAP 15’

01/05/2024

Wod 1849

Wu
Pull activation with band

4 round
5 Weighted strict pull up
20 renegade row

3’ on 1’ off x 4 round
Riparti da 0 ogni volta
(+1) bmu
(+2) power sn**ch 50/35

29/04/2024

Wod 1847
Wu
5’ easy peace
5 up down dog
5 shoulder pull
10 band pull down

Skill ttb

Rx
Emom 8’
4 ttb strict + 4 ttb

Amrap 14’
10 dl 80/55
40 du
20 v-up

28/04/2024

Wod 1846
Wu
3 round
5 up down looking dog
10 shoulder press
10 broad jump

Find in 12’ 3 rm push press

10-9-8-7-6-5-4-3-2-1
Stoh 50-35
Wall ball
CAP 13’

23/04/2024

Wod 1843

Wu
Back activation

Optimizing Endurance dl
Every 40”x 10’(15 round)
4 dl t&go 100-60kg

Team of 2
2-4-6-8……amrap 16’
A)Dl 80-50
Syncro burpee jump over
B)2 db/kb push press
Syncro burpee jump over
(Cambio)

22/04/2024

Wod 1842

Wu
3 round
5 clean dl
5 clean high pull
5 muscle clean
10 burpee broad jump

Skill hang squat clean+push jerk

Every 2’ 3 hang squat clean&jerk
Find your best in 5 round

Amrap 14’
10 hang power clean&jerk 40-30
50 du
20 back rack lunges

21/04/2024

Wod 1841

Wu
5’ easy peace
15 extrarotation dx+sx band
10 hollow rock
10 bar activation

Skill butterfly pu

Rx emom 8’
2 strict+ 3 kipp+ 4 bfpu

5 round
15 pull up
50 air squat
CAP 15’

18/04/2024

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17/04/2024

Wod 1839

Wu
4 round
10 band extrarotation
10 up down looking dog
10 back activation

Find in 8’ 3 rm of Shoulder press

5 round
15 dl 80/60
12 2 db/kb floor press
9 strict ttb/ktc

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Via Rodolfo Renier 41
Turin
10141

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