Dic 2017
Metcon (Tiempo) ‘Partner New Year Wod’ For time: In: 365 Du’s Jan-31 OHSqt @50/35 Feb-28 Burpees Over bar March-31 Hang Power Snt @ 50/35 April-30 Toes To Bar May-31 Front Sqt @ 60/45 Jun-30 Burpee Box Jump Jul-31 Hang Power Cleans @60/45 Augs-31 Toes To Bar Sep-30 Back Sqt @70/55 Oct-31 Burpee Wall Balls @20/14 Nov-30 Shoulder to over Head 70/55 Dic-31 Muscle Ups Out: 365 Du’s *Split Reps ‘any-how’
Nov 2017
CrossFit Wod-Martes Metcon (Tiempo) PARTNER WOD RUNNING CLOCK On the 0:00… 80/70/60 (HH/HM/MM) Cal Row On the 5:00… 3RFT 30 Box jump over @ 60/50 30 DB Snatch @ 22’5/15 On the 15:00… 80/70/60 Cal Row On the 20:00… 3RFT 30 SDLHP @ 40/30 30 Burpees OB On the 30:00… 80/70/60 Cal Row *Repartir reps any how A1: work / A2: Rest *Anotar tiempos de cada bloque por separado
Jul 2017
A. 10 mins : En parejas Build 3rm Front Squat B. 8 mins: En parejas Build 1Rm: Ground to Over Head C. Partner Wod: -For time- In: Run 500 mts 50 Calories / Sky-Bike 40 Power Snatch @ 40/25 6 Rope Climbs 50 Calories / Sky-Bike 40 C+J @ 50/35 6 Rope Climbs Out: Run 500 mts Time cut 25 mins
Abr 2017
A. -Front Squat- Build a 1rm “Only perfect Reps” B. For Time: 30 Cal Row/AB 30 Burpee Box Jump @ all 50 30 KBS 30 T2B 30 HSPU 30 PullUps 300 mts Run
Ene 2017
A. -12′ Emom- 4 Sets m1: 1 x Legless + 2 Rope Climbs m2: Handstand Walh 10 mts m3: Rest B. “Sucios 20 añeros” For Time: 20 Box Jumps @ 50 20 Pull ups 20 KBS @ 24/16 20 KB Walking Lunges @24/16 20 T2B 20 HSPU 20 Back extensions 20 Wall Balls @ 20/14 20 Burpees 200 Du´s
Dic 2016
A. Front Squat 5 x 2 B. “12 Days of Christmas” For Time: 1.Run 100 mts 2.Mu’s o C2B PU 3.Burpee Box Jump 4.Disco Front Rak Lunges @ 15/10 5.HSPU 6. Cal AB/Row 7.T2B 8. Cal AB/Row 9.D-Ball Cleans 10.Wall Balls @ 20/14 11 Disco GTO @15/10 120 DU’s Ejecutar : 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1…. etc -Time Cut 35 mins-
Nov 2016
A. Back Squat @ 60% x 3, 70% x 3, 80% x 3, 90% x 3+ Rest: 2 x Max Broad Jump B. For Time: 100 Du’s 50 Wall Balls @ 20/14 40 Push Ups 30 Hang Squat Cleans @ 60/40 20 Burpees Over bar 10 OH-Squats @ 60/40
Oct 2016
A. -Pull Up Lastradas- Basado en el 3rm de la semana pasada 3 -3 – 3-3-3 +10″: Max Push Ups /set B. En 3 Sets build a 5-10 Heavy OH Squat reps C. -Sprint Chipper- For Time: 60 DU´s 30 Wall Balls @ 20/14 20 C2B. PU -10 Heavy OH Squats – Bw o 3/4 Bw – 20 T2B 30 wall Balls 60 Du´s Opcional: Row 2 x 800
Sep 2016
A. 5 Sets: Cada 90″ / 2 – 3 – 4 – 5 – 6 Muscle Ups estrictos ó 5 sets: Cada 90″/ 3 Pull Ups Est (3″Neg) + 3 Fondos Est (3″ Neg) B. -Chipper- For Time: In: 100 Du’s 25 T2B 25 Med Ball Cleans 25 Box jumps 25 Cal Row 25 Box Jumps 25 Med Ball Cleans 25 T2B Out: 100 Du’s
Ago 2016
A. 10′ EMOM: -5 Sets- m1: 3 H.P. Cleans + 3 Box Jumps m2: 3 Est. T2B + 3 KT2B B. -Sprint Cumple Chipper- Felicidades Sofi: 1RFT: 30 HPCleans 60/40 30 Bupees Over Box @ 60/50 30 T2B 30 Cal Row -12′ TC-
Ago 2016
21 – 15 – 9 Complex For Time: -MB Run 150 mts- 21 Wall Balls 8 Dead Lift 7 Sqt Cleans 6 H.P Snatch 21 Wall Balls -MB Run 150 mts- 15 Wall Balls 6 Dead Lift 5 Sqt Cleans 4 H.P Snatch 15 Wall Balls -MB Run 150 mts- 9 Wall Balls 4 Sqt Cleans 3 Wall Balls 2 H.P Snatch 9 Wall Balls -MB Run 150 mts-
Jun 2016
A. Back Squat 10-8-6-4-2 Rest 90″ = 30″ HSPU + 30″ Hero Pose B. -16.4 Invertido y Acortado – 10′ AMRAP 55 HSPU 55 Cal Row 55 Wall Balls @ 20/14 55 Dead Lifts @ 100/70