Open Workout'S ARCHIVE

  • WOD-Lunes-16.03.15

    By Carlos Tinoco - Coach | In AMRAP, Open Workout | on marzo 16, 2015

    CrossFit Open 15.3 -14′ AMRAP- 7  Muscle Ups 50 Wall Balls (20/14) 100 Saltos Dobles *Si no tienes Muscle Ups / Saltos dobles –Scaled– -14′ AMRAP- 50 Wall balls(20/10) 200 saltos Sencillos

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  • WOD-Lunes-09.03.15

    By Carlos Tinoco - Coach | In CrossFit, Open Workout, Salud | on marzo 9, 2015

    A. OH-Squats  *Basado en el entreno del 09.02.15 En 15- 20 mins encontrar 5Rm B. CF OPEN 15.2 Cada 3 minutos y mientras puedas cumplir con las reps establecidas De 0:00 – 3:00 -2 rnds- 10 OH- Squats (43/29) 10 C2B-Pull-Ups De 3:00 – 6:00 -2 rnds- 12 OH-Squats 12 C2B-Pull-Ups De 6:00 – 9:00 […]

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  • WOD-Lunes-02.03.15

    By Carlos Tinoco - Coach | In AMRAP, CrossFit, Open Workout | on marzo 2, 2015

    A.  -Burguener Warm Up- Practica 10 -20  mins P. Snatch y Clean Jerk, Intentar encontrar una rep pesada de Snatch. B. SKILL WORK: N2C/T2B C. CF OPEN WOD 15.1 -9′ AMRAP- 15  x T2B / N2C* 10 x Dead Lift (52/34) 5 x P.Snatches (52/34) *Pies a barra/ Rodillas al pecho (scaled) Inmediatamente despues CF […]

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  • REAL-WOD-Lunes-23.02.15

    By Carlos Tinoco - Coach | In AMRAP, Benchmark, CrossFit, Open Workout, Salud | on febrero 23, 2015

    A. -FRONT SQUATS- Cada 2 mins ejecutar un set. (4 sets) * acompañar cada set de: 8-10 Kb rows/lado + 8-10Flex Pecho escap. Set1: 5 reps @60% Set2: 5 reps @70% Set3: 3 reps @80% Set4: 1-2 reps @90% B. CF OPEN 14.5 * Comparar con 31.03.14 21-18-15-12-9-6-3 Thrusters (43/30) Burpees Over bar time Cut1: […]

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  • WOD-Miércoles 18.02.15

    By Carlos Tinoco - Coach | In AMRAP, Benchmark, Chipper, Open Workout | on febrero 18, 2015

    A. -Back Squat- Cada 2 mins, durante 12mins  (7 sets) Set1: 5 @ 60% Set2: 5 @ 70% Set3: 3 @ 80% Set4: 2 @ 85% Set5: 2 @ 90% Set6: 8-10 @ 70-80% Set7: 8-10 @70-80% B. -CF OPEN  WOD 14.4- 14′ AMRAP 60 Cal Row 50 T2B 40 Wall-Balls (20/14) 30 P.Cleans(62/42) 20 […]

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  • WOD-Miércoles-11.02.14

    By Carlos Tinoco - Coach | In AMRAP, Benchmark, Open Workout, Salud | on febrero 11, 2015

    A. Double Unders-> Triple Unders + Burguerner Warm Up B. Hang Power Snatch  Cada 2 mins ejecutar un set de trabajo durante 10 mins (6sets) 2-3 x H.P. Snatches *Focus en Técnica y velocidad C. CF Open 14.1 Comparar con 03.03.14 -10′ AMRAP- 30 Double Unders 15 GTO (35/25) *Si Atleta completa más de 4 […]

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  • WOD-Lunes-02.02.15

    By Carlos Tinoco - Coach | In AMRAP, Benchmark, Open Workout, Salud | on febrero 2, 2015

    A. Ejecutar un set de trabajo cada 2 mins Back Squat Set1: 5 reps @  50%1rm Set2: 5 reps @ 60%1rm Set3: 3 reps @ 70% Set4: 2 reps @ 80% Set5: 2 reps @90% B. Ejecutar un set de trabajo cada 2 mins OH – Squat Set1: 10 reps @ 30/15 k + 10 […]

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  • WOD-Martes-25.11.14

    By Carlos Tinoco - Coach | In AMRAP, Open Workout | on noviembre 25, 2014

    A. CLEANS + PULL-UPS a.En 15 mins: encontrar 1 Clean Pesado b. Practica Pull-Ups/Butterfly B. ATHLETE GAMES 02 6′ AMRAP 150 Double Unders 30 Pull Ups tiempo restante: AMRAP: Muscle Ups REST 2′ 10′ EMOM 1 Heavy Clean @ 90%-100% A. —————– AG 02 MOD————— 6’AMRAP 50 Saltos Dobles 30 Ring Rows Low tiempo restante: […]

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  • WOD – Lunes 31.03.14

    By Carlos Tinoco - Coach | In Open Workout | on marzo 31, 2014

    A. Tecnica:  Sentadilla + PushPress = Thrusters B. CrossFit Open Workout 14.5 For Time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Thrusters (43/30) Burpees facing the Bar

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  • WOD – Lunes 24.02.13

    By Carlos Tinoco - Coach | In Open Workout | on marzo 24, 2014

    Open CrossFit Workout 14.4 14′ AMRAP  60 Calorias de Remo 50 Pies a la Barra 40 Wall Balls (20/14) 30 P. Cleans (62/42 kg) 20 Muscle Ups

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  • WOD – Lunes 17.03.14

    By Carlos Tinoco - Coach | In CrossFit, Open Workout | on marzo 17, 2014

    CrossFit Open 14.3 8′ AMRAP 10 x Dead Lift (61/43 kg) 15 x Box Jump (60/50 cm) 15 x Dead Lift (84/61 kg) 15 x Box Jump 20 x Dead Lift (102/70 kg) 15 x Box Jump 25 x Dead Lift (125/84 kg) 15 x Box Jump 30 x Dead Lift (143/93 kg) 15 x […]

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  • WOD – Lunes 10.03.14

    By Carlos Tinoco - Coach | In CrossFit, Open Workout, Salud | on marzo 10, 2014

    A. Skill/Warm- Up/Mobilidad: OH Squat, Pull Ups CROSSFIT OPEN WOD 14.2 De 0:00 – 3:00 2 Rondas: 10 x OH Squats (43/30) 10 x C2B PU De 3:00 – 6:00 2 Rondas: 12 x  OH Squats 12 x C2B PU De 6:00 – 9:00 14 x OH Squats 14 x C2B PU De 9:00 -12:00 16 […]

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