QBO Box

Wod 2054

3 round
5 plank wolkout
10 easy burpees
12 sit up

Core accessory
12’ for quality
30m+30m 1kb farmer carry
10-12 seated L-sit leg raise
15 plate russian sit up

Amrap 4’x 3 round (2’rest b/w set)
(+3) HSPU/ pike push up
3 power clean 80/55kg

Wod 2054

3 round
10 up down dog
10 banded row
8 scapular activation

Upper pull strength
Test after 10 week:
Max effort strict pull up/ring row (for quality)
Then
EMOM 8’
30% max effort

E4MOMx 4 round
2 round
6 Hang squat sn**ch/ 3 HPS+3 OHS 40/30kg
8 Burpees jump over
30 DU/45 SU
Cap (each set):3’ Tg:

Wod 2052
3 round
8 Russian baby maker
12 glute bridge
30” elbow plank

5 round for quality (cap 14’)
3-2-2-1-1 Deadlift

Percentuali 1RM:
3@85%
2@87,5%
1@90%-95%

3 round for time
25 Box jump over
30 Am swing 24/16kg
25 V-up

Cap 12’ tg:

Wod 2051

3 round
10 banded front raise
5 plank walkout+ push up
30 JJ

Skill push press
In 12’ find 5RM push press (from the rack)

Team of 2
Amrap 16’
12 1db hang squat clean alt. 25/17,5kg (syn)
12 push up (syn)
10(+3)/ 8(+2) cal (split)

Tg:+6 round

Wod 2048

3 round
10 up down dog
10 banded row
8 scapular activation

Upper pull strength
4 round for quality
4-8 pull up strict (50-60% max effort)
Rest 1’
20 gorilla row alt. 2Kb
Rest 1’

E3MOMx 12’
2 round
6 hang power clean 50/35kg
10 Burpees jump over

Wod 2047

OH squat skill
In 12’ find max weight of complex
1 power sn**ch
1 hang power sn**ch
3 OHS

Team of 2
4 round for time
8+8 1db thr 22,5/15kg (syn)
8+8 1db hang sn**ch (syn)
20/16 cal (split)
Cap 15’ Tg:

❤️‍🔥Il vero amore? Quello che metti in ogni singolo allenamento!❤️‍🔥
Se sei già nostro cliente non perderti la promozione di San Valentino, valida fino al 19/02.
Ti aspettiamo in segreteria per ulteriori informazioni!

**𝑬𝒏𝒆𝒓𝒈𝒊𝒂, 𝒇𝒐𝒄𝒖𝒔, 𝒄𝒖𝒐𝒓𝒆.** 🔥

Questo weekend il nostro box ha brillato nella competizione di CrossFit , dimostrando che la dedizione, la fatica e il sacrificio portano sempre a qualcosa di grande. Ogni ripetizione, ogni respiro, ogni goccia di sudore è stata il simbolo della nostra voglia di superare i limiti.

🏋️‍♂️ **Abbiamo lottato. Abbiamo spinto. Abbiamo vinto.** 🏋️‍♀️

Indipendentemente dal piazzamento, ogni atleta ha dato il massimo, e questo è ciò che conta davvero. Oggi celebriamo tutti voi, perché avete rappresentato il nostro spirito con grinta e passione.

🔥 **I nostri guerrieri in gara** 🔥

**Experience MAN**
🏅 – 4°
🏅 .rubbo – 8°
🏅 – 11°
🏅 – 14°
🏅 – 22°

**Experience WOMAN**
🏆 .e_ – 1ª

**Scaled MAN**
🥈 – 2°
🏅 – 4°
🏅 .dada – 9°

**Scaled WOMAN**
🏅 – 4ª
🏅 – 16ª

**Regular MAN**
🥉 – 3°

**Master MAN**
🥈 – 2°
🥉 – 3°

Questa è solo una tappa del nostro percorso. Da qui si riparte, più forti, più affamati, più determinati. Il prossimo obiettivo? Superare noi stessi, ancora una volta.

💪 **𝐍𝐨𝐧 𝐞̀ 𝐢𝐥 𝐫𝐞𝐬𝐩𝐢𝐫𝐨, 𝐦𝐚 𝐥’𝐮𝐥𝐭𝐢𝐦𝐨 𝐫𝐞𝐩 𝐜𝐡𝐞 𝐜𝐢 𝐝𝐞𝐟𝐢𝐧𝐢𝐬𝐜𝐞.** 💪

Wod 2046

Ttb skill

Rx:
EMOM 9’
1. 30”-45” hollow hold
2. 10-15 Ttb + max 2KB farmer hold 32/24kg
3. Rest

Sx/Bg:
EMOM 9’
1. 8-12 kipping leg raise
2. 10-12 tuck hollow banded pulldown
3. 30”-40” weighted arm plank

Amrap 9’
5 DL 100/70kg
12 Sit up
10 Box jump over
Tg:>6 round

Wod 2045

Skill Clean and jerk (catch and go)

EMOM 5’
5 clean and jerk (catch and go)
Rest 2’
EMOM 4’
3 clean and jerk (catch and go)

For time
27-21-15-9
DL 80/60kg
Wallball 9/6kg
Cap 13’ Tg:

Wod 2044

Skill butterfly

Rx:
EMOM 9’
1. 10-15 pull up
2. 40” weighted arm plank
3. Rest

Sx-BG:
EMOM 9’
1. 4-6 baby butterfly pull up
2. 30”-40” hanging bar hold
3. 30”-40” hollow hold

Amrap 16’
8 burpee pull up/ burpee target
16 step up (bw)
24 sit up

Wod 2042

3 round
10 banded front raise
5 plank walkout+ push up
30 JJ

Upper push strength
EMOM 12’
1. 3-6 HSPU strict/7-10 pike push up (40-50% max effort)
2. 10-12 2db floor press
3. 45” 2KB farmer hold (heavy)

2’On 2’Off x 4 round
15/12 cal
In the remaining time:
Amrap
5 TTB/K2C
7 push up

Wod 2041
3 round
6 plank wolkout
10 step up alt
10 easy burpee

Lower accessory
4 round for quality
8-8-6-5 Back rack lunges
40” elbow plank
40” rest

Team of 2
Amrap 13’
14 burpee jump over db (split)
10 heavy 1db clean alt. 27,5/20kg (syn)
10 box jump over (relay)
Tg: >6 round

Wod 2040

Skill Handstand walk

EMOM 20’
1. 10-15/8-12 cal As bike
2. 16-22 box jump over
3. 10-15/8-12 cal Skierg
4. 5-7,5m+5-7,5m HSW/ 3-6 wall walk
5. Rest

Wod 2039
3 round
8 Russian baby maker
12 glute bridge
30” elbow plank

Deadlift
5 round for quality (cap 14’)
3-3-2-2-1 Deadlift

Percentuali 1RM:
3@85%
2@87,5%
1@90%

Team of 2
Amrap 16’
20/16 cal (split)
20 TTB/K2C (split)
10 devil press 1db (syn) 22,5/15kg

Wod 2038
Skill Squat Sn**ch
12’ ramping 3 rep (carico tecnico)
Squat Sn**ch

Every 3’x 4 round
8-6-4-2
Hang power sn**ch 40/30kg
Burpees jump over the bar

Wod 2037
Wu
3 round
6 plank wolkout
10 easy burpees
12 sit up

Core Accessory
12’ for quality
10-12 seated L-sit leg raise
20-30” parallette L-sit
15 candle touch
Rest 30-40”

3’On 1’Off x 4 round
AMRAP (riprendere da dove ci si e’ fermati)
6 Clean 2db/2kb (db from ground, kb da hang) 22,5/15kg
10 wallball
40 DU/80 SU

Wod 2036
3 round
10 up down dog
10 banded row
8 scapular activation

Upper pull strength
EMOM 12’
1. 3-6 pull up strict (40-50% max effort)
2. 10-12 BB curl
3. 30” hollow position

5 round
10 Hspu/ pike push up
16 1db step up over 22,5/15kg
10 Pull up/ ring row
Cap 13’ Tg: