Italians WOD Against COVID-19 - Day 2 - Italians WOD It Better

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Un post condiviso da Beauty Island Crossfit Bresso (@beautyislandcrossfitbresso) in data: 9 Mar 2020 alle ore 4:32 PDT

Beauty Island CrossFit Bresso (Pagina Instagram)

6 RFT
15 burpees
30 lunges alt
45 double under
60″ plank

CrossFit Gangsta Cantú (Pagina Instagram)

A. MIDLINE
5 Rounds
1′ plank hold
15 V-ups
rest 90″ between sets

B. WOD
10 rounds for time
30 m DB/KB farmer carry
6 burpee over the DB/KB
12 DB/KB snatch

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Un post condiviso da Mutina CrossFit (@mutinacrossfit) in data: 10 Mar 2020 alle ore 1:03 PDT

Mutina CrossFit (Pagina Instagram)

WOD

5 Rounds For Time:
12 Object Power Clean*
24 Pushups HR
36 Air Squats.

AFTER PARTY
For Time:
40 Chair Dips to Reverse Plank
40 V-Ups *you can use:
– Bag filled by something heavy
– Dual Bottle of water
– 6×Water Box
…
*move that from ground to shoulders

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Un post condiviso da CrossFit Diamantik (@crossfitdiamantik) in data: 9 Mar 2020 alle ore 4:20 PDT

CrossFit Diamantik (pagina Instagram)

WOD A
Accumulate 8′ in handstand hold
penality 5 burpees 10 v-up

WOD B
in 20′ max
1 mile run
100 push up
1 mile run

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Un post condiviso da CrossFit Venegono Inferiore (@crossfit_venegono) in data: 10 Mar 2020 alle ore 12:16 PDT

CrossFit Venegono Inferiore (Pagina Instagram)

Riscaldamento: esegui 3 round di Press, tenuta in Plank a braccia tese e V-up sono l’ideale. Scegli tu il numero di ripetizioni, l’importante è che arrivi pronto ad affrontare il WOD, che prevede

4 round da completare nel più breve tempo possibile di

20 Kb Clean&Press, braccio destro
10 Kb Thruster, braccio destro
20 Kb Clean&Press, braccio sinistro
10 Kb Thruster, braccio sinistro

Accumula 1 minuto di tenuta a squadra / L-sit tra un round e l’altro

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Un post condiviso da Dynamic Training Lab (@dtl_legnano) in data: 9 Mar 2020 alle ore 4:12 PDT

Dynamic Training Legnano (pagina Instagram)

Warm Up
10′ AMRAP
5 Down&Up
5 Push ups to downward dog
10 Good morning
10 butt kickers

CORE
5 ROunds of
10 L-sit lift overs
30″ inverted plank
10 side plank
30 swimmer kick

WOD
A) 6′ Burpees
3′ rest
B) Your score part A AFAP

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Un post condiviso da Ludus (@ludus.club) in data: 10 Mar 2020 alle ore 1:16 PDT

Ludus Club (Pagina Instagram)

Warm up
4 rounds 20 sec on 10 sec off
hollow hold
side plankdx
side plank sx
arch hold

Mobility
3 Round
10 seated internal hip rotation
30 sec each side single leg frog stretch
10 prone snow angel

WOD
AMRAP 10 min
30 mountain climbers
15 squat jump
10 diamond push up
15 reverse lunges
30 jumping jack

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Un post condiviso da CrossFit Cesena🦅 (@crossfit_cesena) in data: 10 Mar 2020 alle ore 1:30 PDT

CrossFit Cesena (pagina Instagram)

W/u
20 jumping jacks
10 Down&up
30” side plank dx
30” side plank sx
Wod
30’ Amrap
30 Alt step up
25 squat
20 sit-up
15 triceps dips
10 push up w/rotation

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Un post condiviso da CrossFit Modena (@crossfitmodena) in data: 10 Mar 2020 alle ore 1:45 PDT

CrossFit Modena (Pagina Instagram)

Warm-Up
1)
3 Round
7 Baby Maker
7/7 Spider
15 Jumping Jack

2)
3 Round
7/7 Criss Cross
7/7 Shoulder Tap
15 Jumping Jack in plank

3)
EMOM 4
– 5 Burpees + 20 Lateral Jump
– 7 Pushup + 20 Lateral Jump
– 10 Sit-Up + 20 Lateral Jump
– 15 Squat + 20 Lateral Jump

rest 2’ then start Workout

EMOM 20’
– 10 Burpees + 20 Lateral Jump
– 15 Pushup + 20 Lateral Jump
– 20 Sit-Up + 20 Lateral Jump
– 25 Squat + 20 Lateral Jump

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Un post condiviso da CFNM (@crossfitnovamilanese) in data: 10 Mar 2020 alle ore 12:52 PDT

CrossFit Nova Milanese (pagina Instagram)

Warm Up
5 Round
10 push up
20 Lunges alt

WOD
Cash in
100 DU
Then
21-15-9-15-21
Jump Squat
Push Up HR
Cash out
100 DU

TABATA Sit up

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Un post condiviso da CrossFit Strada Battaglia (@crossfit_strada_battaglia) in data: 9 Mar 2020 alle ore 11:11 PDT

CrossFit Strada Battaglia (Pagina Instagram)

Run
Beginners
5 x 1000m
Rest 2 min Walking
Intermediate/advanced*
5x1000m
Rest 2 min Walking
*Vest 9/6 Kg o ruck bag

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Un post condiviso da Drago d’Oro Gym (@dragodorogym) in data: 9 Mar 2020 alle ore 11:56 PDT

Drago d’oro Gym (pagina Instagram)

WARM UP
24 burpees
WOD
-5′ AMRAP OF
10 push up
20 v-sit -2 REST
-5′ AMRAP OF
10 Front squat
20 push up -2 REST
-5′ AMRAP OF
10 burpees
20 Kb a. Swing

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Un post condiviso da CrossFit Real Box (@crossfitrealbox) in data: 9 Mar 2020 alle ore 4:13 PDT

CrossFit Real Box (Pagina Instagram)

TABATA
inchworm to push up
Then
AFAP
50 push up h/r
TABATA
Hollow rock or hold
Then
AFAP
50 tuck up
TABATA
Glute bridge 1 leg
Then
AFAP
100 glute bridge
Every time you stop push up, tuck up, glute bridge perform 30″ wall sit

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Un post condiviso da CFit – Home Edition (@cfitcasa) in data: 9 Mar 2020 alle ore 4:13 PDT

CrossFit Catselli (pagina Instagram)

4 round for quality
5 Yoga Pushup + Pike
10 Inchworm
:30 Arch Hold
10 Jumping Jacks

WOD
2 round

EMOM x 3 Minuti
10 Hyperextension + 10 PushUps

directly into

AMRAP x 3 minuti
12 Alternate V-Ups
18 Double-Unders / Sungle-Unders / Jumping Jacks

directly into

EMOM x 3 Minuti
15 Burpees

Rest 1:00

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Un post condiviso da CrossFit Segrate (@crossfit_segrate) in data: 9 Mar 2020 alle ore 2:42 PDT

CrossFit Segrate (Pagina Instagram)

TABATA
A) Box Jump (step up)
B) Superman hold
C) Push Press
D) Plank
E) Walking lunges

TABATA 8 rounds 20″ on 10″ off

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Un post condiviso da CrossFit OLONA (@crossfitolona) in data: 9 Mar 2020 alle ore 3:10 PDT

CrossFit Olona (pagina Instagram)

AMRAP 20′
1 wall sit
20 Dip su panca
20 Sit up with side twist

Eruption since 252 (Pagina Instagram)

19′ AMRAP
19 cluster
10 Ohs
10 v-ups
19 inchworm
19 Down Up

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Un post condiviso da Crossfit Talenti (@crossfittalenti) in data: 10 Mar 2020 alle ore 1:16 PDT

CrossFit Talenti (pagina Instagram)

) 20′ to Practice Hand Stand

_________________
For Time
. Cash in:
80 Walking Lunges
5 Rft
5 Strict HS PushUp/8strictPushUp
10 Pistols
15 v – Up
.
Cash Out:
80 Walking Lunges

CrossFit 4Minds (Pagina Instagram)

For time
200m lunges
every min
5 pike push up

SrlFunctionalTraining (pagina Instagram)

Warm up
TABATA (20 on10 off
8 rds
mountain climbers
Inch worms

3 round
400m run
10 squat jumps
10 hand release push up

CrossFit Benacus (Pagina Instagram)

Warm up
10 hindu push up
12 Squat jump
30 Jumping jack

5 round For time
30 lunges
30 push up

c/o 3×12
Tuck up dx
Tuck up sx
Tuck up

MGR CrossFit (pagina Instagram)

5 rounds:
50″ on 10″ off
Squat jumps
Russian twist
Wall sit
Flutter kicks
Glute bridge
Plank
Rest

CrossFit Piacenza (Pagina Instagram)

3 rounds for time
10 push up
20 v-up
30 squat
40 alternate lunges
50 jumpin’ jacks
60″ wall sit hold

CrossFit Franciacorta (pagina Instagram)

Warm Up
EMOM 9
single unders
mountain climbers
jumpin jack

Strenght
Air squats 90 70 50 30 10
Every set 30 DU

WOD
21 15 9 3
dumbbell clean
burpees over th edb
push up
v up

CrossFit Ardeatino (pagina Instagram)

9′ AMRAP
9 hand release push up
21 air squat

Rest 3′

AMRAP 9′
30 shoulder tap
15 v-up

CrossFit 1505 (pagina Instagram)

Every minute on the minute do 1 burpee
Add 1 burpee every minute until failure

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Un post condiviso da CrossFit Valcuvia (@crossfit_valcuvia) in data: 10 Mar 2020 alle ore 1:59 PDT

CrossFit Valcuvia (pagina Facebook)

3 sets not for time
10 push ups+30 secondi di plank, da fare in superset
10 glute bridges, tenendo 3 secodi di negativa

For time
Buy in 20 burpees hand release
4 sets
25 oh squat con manico di scopa
15 dips con appoggio su una sedia

Cash out: 20 burpees hand release

CrossFit B-Side (pagina Instagram)

20′ AMRAP
20 lunges
40 russian twist
Accumulate 1′ handstand hold

Andrea Palmiero (Pagina Instagram)

ai a disposizione 15 minuti per allenarti, quindi tieni in considerazione questo arco di tempo e monitora tramite un timer sul cellulare per esempio.

In 15 minuti, devi completare quanti più round possibili; esegui quindi, gli esercizi indicati in scheda, in successione e senza riposo.

Ogni volta che avrai completato la scheda avrai compiuto un Round.

Il tempo dell’eventuale riposo, se ne avrai bisogno, devi gestirlo tu, così come il tempo utile per completare ogni singolo esercizio.

All termine, ricorda quanti round hai completato e al prossimo allenamento, il tuo obiettivo principale, sarà completare più Round nei 15 minuti.

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Un post condiviso da BlackQueen CrossFit (@blackqueencrossfit) in data: 10 Mar 2020 alle ore 12:47 PDT

Black Queen CrossFit (pagina Instagram)

Warm Up
2 round
20 Walk lunges
20 push up
1min plank

EMOM 10
Odd: 50 Double Unders
Even: 15 burpees
No rest
EMOM 10
Odd: 50 double unders
Even: 15 burpees

CrossFit Pordenone (pagina Instagram)

3 rounds
2 min mobility
15 down and up
15 jumping jack

AMRAP 20′
15 burpee
25 air squat

c/o
4 rounds
5-15 Strict push up
20 hip bridge
Rest 1 min

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Un post condiviso da Crossfit 4112 (@crossfit_4112) in data: 10 Mar 2020 alle ore 12:16 PDT

CrossFit 4112 (pagina Instagram)

WARM UP:
15” Skip Alto
15” Skip Basso
30” Plank
5 Sprawl

WOD:
EMOM 24′ Min Alternating

14 Jumping Lunges
20 Sit Up
14 Ground to Over Head
1′ Rest

CASH OUT:
5 x 8/8 Db Row

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Un post condiviso da ⚫️🔴CrossFit BMH 🔴⚫️ (@crossfitbmh) in data: 10 Mar 2020 alle ore 12:39 PDT

CrossFit Bmh (pagina Instagram)

A)General warmup
Squat routine by onair program

B) 4 round for quality
8+8 Bulgarian split squat
8+8 single leg glutee bridge

Workout
5 round for time
50 single under ( or jump jack)
20 box dips
20 goblet squat ( una cassa d’acqua)
20 decline push up

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Un post condiviso da CrossFit90100 (@crossfit.90100) in data: 10 Mar 2020 alle ore 12:38 PDT

CrossFit 90100 (pagina Instagram)

3 RNDS
20 Jumping Jack
10 Sit Up
20” Plank
10 Back Ext
•
WOD
A) Tabata x 3
– Skip Knee Up
– Hollow Position – Leopard Plank
– Isom. Squat
•
WOD
For Time
10 Worms + V-Push Up
30 V-UPS
10 Worms + Push Up
30 V-UPS
60 Plio Lunge
10 Worms + V-Push Up
30 V-UPS
60 Plio Lunge
90 Push Up
10 Worms + V-Push Up
30 V-UPS
60 Plio Lunge
90 Push Up
120 Air Squat

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Un post condiviso da CrossFit 783 (@crossfit783) in data: 10 Mar 2020 alle ore 12:36 PDT

CrossFit 783 (pagina Instagram)

1′ Max rep Up&Down
1′ Max rep Air Squat
1′ Max rep Up&Down
2′ Max Rep Air Squat
1′ Max Rep Up&Down
3′ Max Rep Air Squat
1′ Max Rep Push Up
2′ Max Rep Air Squat
1′ Max Rep Push Up
1′ Max rep Air Squat
1′ Max Rep Push Up

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Un post condiviso da Crossfit Oderzo (@crossfitoderzo) in data: 9 Mar 2020 alle ore 10:52 PDT

CrossFit Oderzo (pagina Instagram)

Warm Up
3 RNDS
20 DB snatch
30 Air Squat
40 DU

WOD
AMRAP 12′
50 SU
10 Back lounge
10 single press L-sit
10 V-up

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Un post condiviso da CrossFit ViPer (@crossfit.viper) in data: 9 Mar 2020 alle ore 3:26 PDT

CrossFit Viper (pagina Instagram)

With a running clock 16

TABATA Split lunges
TABATA Dips (sedia, panchina, etc)
TABATA Russian Twist
TABATA Handstand hold

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Un post condiviso da ᴍᴀᴅ ᴛᴏʀᴛᴜɢᴀ ᴄʀᴏssғɪᴛ Rovereto (@madtortugacrossfit_rovereto) in data: 9 Mar 2020 alle ore 10:19 PDT

Mad Tortuga CrossFit (pagina Instagram)

For Time:
20 push-ups, 1 sit-ups
19 push-ups, 2 sit-ups
18 push-ups, 3 sit-ups
… continue this pattern until
2 push-ups, 19 sit-ups
1 push-ups, 20 sit-ups •

Scaled version:
– knee push-ups / worm push-ups
– bent legs / straight legs

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Un post condiviso da Andrea Rossetti (@andrew10712) in data: 9 Mar 2020 alle ore 12:51 PDT

CF 84098 (pagina Instagram)

Warm Up generico

Then:
100 SU o jumping jacks
50 Squats
5 rounds for time
Run 2K or 100 sit ups

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Un post condiviso da Crossfit Bagheria (@crossfit.bagheria) in data: 10 Mar 2020 alle ore 2:31 PDT

CrossFit Bagheria (pagina Instagram)

Warm Up
3 rnd 30″ each/30″ rest
Hig knees skip
Toe Touch
Straight arms plank
Spiderman push up

Core
4 rnd 45″ each/15″ off
Hollow hold
Hollow Rocks
Straight arms plank
Shoulder tap

WOD
18 AMRAP
2-4-6-8-10-etc
Burpee
Weighted lunges
v-up

Axa CrossFit (pagina Instagram)

Warm Up
3 rounds of:
20 jumping jack
10 good morning
10 spider man lunges alt

B. 6′ AMRAP
10 dip
15 sit up straight leg
20 lunges alt

6′ AMRAP
5 burpees
10 diamond push-up
20 squat single leg alt.

CrossFit Pietralata (pagina Instagram)

15 round
30 DU/60 SU
20 pistol/lunges step back
10 diamond push up

Core
EMOM 20
45″ elbow plank
45″ russian twist
45″ superman hold
Rest

CrossFit Rho (pagina Instagram)

AMRAP 30
Ski, 20 reps per gamba
Russian Twist 18 reps
Sprawls 16 reps
V-ups 14 reps
Push ups 12 reps
Cossack Squats 10 reps

Peak 29 (pagina Instagram)

Warm up
2 rnd
16 v-up alternati
10 air squat
10 single leg glute bridge
10 single leg goodmorning
20″ left plank
20″ right plank

Strenght
EMOM 10
m1: 45″ wall sit
m2: 45″ handstand hold

WOD
80 sit up
60 air squat
40 hspu
60 air squat
80 sit up

CrossTraining MKN GYM TORINO (pagina Instagram)

Warm up
5 rnd= 5 min
15 sec: jumping jacks
15 sec: squats
15 sec: plank
15 sec: sit ups

WOD
AMRAP 15
10 burpee
12 push up
20 side lunges

Peak 29 (pagina Instagram)

Warm up
2 rnd
16 v-up alternati
10 air squat
10 single leg glute bridge
10 single leg goodmorning
20″ left plank
20″ right plank

Strenght
EMOM 10
m1: 45″ wall sit
m2: 45″ handstand hold

WOD
80 sit up
60 air squat
40 hspu
60 air squat
80 sit up

CrossFit Novate (pagina Instagram)

EMOM 40′
Max Effort Diamond Push Up
Rest
Max Effort Air squat
Rest
Elbow Plank
Rest
Max Effort Lunges
Rest

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Un post condiviso da West Union CrossFit (@west_union_crossfit) in data: 10 Mar 2020 alle ore 4:15 PDT

West Union CrossFit (pagina Instagram)

Group warm up
20 Second Each

Shuttle Runs
Quad Stretch
Knee to Chest
Knuckle Drag
Shuttle Runs
Side Lunges
Cradle Stretch
Straight Leg Kicks
Shuttle Runs
Walking Spidermans
Walking Samson
Inchworms
Shuttle Runs
Front Plank
Side Plank (Right)
Side Plank (Left)
Shuttle Runs
Push-ups
Sit-ups
Air Squats
Shuttle Runs
High Knees
Butt Kickers
Skip For Height •
•
COOL DOWN
Up dog 1 minute
Pigeon pose 1 minute
Wrist stretch 1 minute