57F2E09B-0D82-4E54-B81D-5490EAA36E1E

Jueves 01 Octubre

Warm Up
AMRAP x 6 MINUTES
8 Ring Rows
8 Kip Swings
8 Tuck-ups
4/4 Single Arm Clean to Press

Skill
6-6-6*
Strict Press
*Start moderate-heavy build to heavy.

Workout
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Push Press
1-2-3-4-5-6-7-8-9-10
Strict Pull-ups
*Complete 8 Toes to Bar after each full round.

30 septiembre 2020
ADF6E52F-4130-4223-A97B-93E160DEBAB1

Miercoles 30 Septiembre

Warm Up
5 ROUNDS
100m Run
5 Bootstrappers
10 Air Squats

Skill
6-6-6*
Back Squat
*Start moderate-heavy build to heavy.

Workout
EVERY 3:30 x 4 SETS
400m Run
Max Back Squats

29 septiembre 2020
5C607991-A55B-4A44-9020-578B6DE531B7

Martes 29 Septiembre

Warm Up
AMRAP x 5 MINUTES
8 Up-Downs
8 Plate Deadlifts
4 Burpees
4 Plate G2OH

Skill
EMOM x 3 MINUTES
3 High Hang Power Cleans
Into
EMOM x 4 MINUTES
4 Hang Power Cleans
Into
EMOM x 5 MINUTES
5 Power Cleans

Workout
AMRAP x 2 MINUTES
Max Up&Downs
-Rest :30-
FOR TIME
27-21-15-9
Power Cleans
Hand Release Push-ups
-Rest :30-
AMRAP x 2 MINUTES
Max Up&Downs
-Time Cap 16:00-

28 septiembre 2020
maxresdefault

Lunes 28 Septiembre

Warm Up
1 ROUND
30 Jumping Jacks
Scap Push-ups
8/8 SA DB Strict Press
Into
1 ROUND
30 Jumping Jacks
10 Up-Downs
7/7 DB Push Press
Into
1 ROUND
30 Jumping Jacks
6 Burpees
6/6 DB Push Jerks

Skill
4 SETS*
5 Single Arm DB Push Press
+
4 Single Arm DB Push Jerk
+
3 Single Arm DB Split Jerk
*Complete complex on right side and immediately complete
complex on left side.
-Rest As Needed b/t Sets-

Workout
EMOM x 14 MINUTES
MIN 1 – 8 DB Shoulder to OH (Athlete Choice)*
MIN 2 – 16/13 Cal Row
*Weight should be moderate-heavy to heavy

27 septiembre 2020
2AF42F18-C75A-4738-84EC-695D403C15DA

Domingo 27 Septiembre

Día de Descanso ! Que teneis un Buen Día !

Rest Day ! Have a Beautiful Day !

26 septiembre 2020
663C6384-B895-44A6-981A-41ABE291B976

Sabado 26 Septiembre

Warm Up
3 ROUNDS
20 Single-Unders
15 Sit- Ups
10 Up-Downs
5 Kip Swings

Skill

Double unders

Workout

AMRAP 30´

50 Double Unders
15 Toes 2 Bar
50 Double Unders
20 Pull-ups
100 Double Unders
25 Burpees

Finisher

Tabata Core

 

25 septiembre 2020
2F91CA19-469E-449E-A1D6-8A79C786A447

Viernes 25 Septiembre

Warm Up
ON A 5:00 RUNNING CLOCK
250m Row
20 Wall Ball Deadlift
20 Wall Ball Squats
20 Wall Ball Strict Press
10/10 Split Squats
20 Glute Bridges

Skill
EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges

BENCHMARK WORKOUT
«TRIDENT»
AMRAP x 4 MINUTES
Max Wall Balls
-Rest 1:00-
AMRAP x 4 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls

24 septiembre 2020
D9E2583C-B6B7-4E45-BD3E-EC3CD027D0A3

Jueves 24 Septiembre

Warm Up
AMRAP x 5 MINUTES
20 Shoulder Taps
:20 Hollow Body Hold
10 Reverse Lunges
10 Russian KBS

Skill
8-8-8*
Deadlift
*Start moderate build to moderate-heavy.

Workout
EVERY 1:30 x 8 SETS
8 Deadlifts (Athlete Choice) + Max Plank Hold

23 septiembre 2020
D3F76451-B679-413F-A067-01653C5BDF07

Miercoles 23 Septiembre

Warm Up
ON A 5:00 RUNNING CLOCK
20 Up-Downs
10 Empty Barbell Strict Press
:30 OH Barbell Hold
:30 OH Barbell Walk
10 Push-ups
10 Burpees

Skill
8-8-8*
Strict Press
*Start moderate build to moderate-heavy.

Workout
5 SETS*
AMRAP x 2 MINUTES
5 Push Press
10 Up-Downs Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off each set.

22 septiembre 2020
11A7B421-77E7-46D0-ABF9-B7EE4C184433

Martes 22 Septiembre

Warm Up
AMRAP x 5 MINUTES
1 Burpee
2 Alt. Step-ups
3 Air Squats
4 Tuck-ups

Skill
8-8-8*
Back Squat
*Start moderate build to moderate-heavy.

BENCHMARK WORKOUT
«VIBRANIUM»
2 ROUNDS FOR TIME
16 Box Jumps
18 Toes to Bar
20 Front Squats
-Hard Cap 10:00-

21 septiembre 2020
boomeralredspencerhendelsnatch

Lunes 21 Septiembre

Warm Up
3 SETS* (5:00 CAP)
20 Jumping Jacks
100m Run
8 Good Mornings
6 Snatch Grip Deadlifts
4 Muscle Snatches
*Start first set with PVC, second
set with PVC or barbell (athlete
choice), third set with barbell.

Skill
6 SETS
1 Snatch Grip Deadlift
+
1 High Hang Power Snatch
+
1 Hang Power Snatch
-Rest as Needed b/t Sets-

Workout
4 SETS
50 Double Unders
10 Hang Power Snatch
200m Run

-Rest 1:00 b/t Sets-

20 septiembre 2020
B91AB516-1AB2-47FA-93F8-8BC3DB116EE4

Domingo 20 Septiembre

Día de Descanso ! Que teneis un Buen Día !

Rest Day ! Have a Beautiful Day !

19 septiembre 2020
murphjos

Sabado 19 Septiembre

Warm Up

AMRAP 5´

200 m Run-10 Scap Pull Ups-10 Scap Push Ups-10 Lunges

Skill

Movements of the Workout

Workout

1/2 Murph

800 m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800 m Run

18 septiembre 2020
B3DE58FB-668B-472F-95D2-6684B4A7427C

Viernes 18 Septiembre

Warm Up
AMRAP x 6 MINUTES
:45 Row
10 Barbell Deadlifts
10 Air Squats into BB Front Squats
10 Hang High Pulls

Skill
EVERY 1:30 x 6 SETS*
3 Power Cleans
+
3 Front Squats
*Keep weight moderate.

Workout
4 ROUNDS FOR TIME
20/15 Cal Row
12 Power Cleans
12 Front Squats

17 septiembre 2020
P1220275

Jueves 17 Septiembre

Warm Up
4 ROUNDS (5:00 CAP)
10 Kip Swings
10 G2OH
5/5 Alt. DB Strict Press
5/5 DB Renegade Row w/o Push-up

Skill
4 SETS
7/7 SA DB Bench Press
10/10 SA DB Supported Row
-Rest as Needed b/t Sets-

Workout
10 SETS
5 Toes to Bar
7 G2OH
9 DB Push Press
-:30 Rest b/t Sets-

16 septiembre 2020
Games2011_MenE1_RichFroning_Pullup_1

Miercoles 16 Septiembre

Warm Up
3 SETS (6:00 CAP)
5 Slow Bodyweight Good Mornings
10 Alt. Reverse Lunges (deep step back)
5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each
Round)*
10 Scap Pull-Ups
*Trace body with bar under a controlled descent each rep.
-Walking Rest & Add Weight b/t Sets

Skill
10-10-10*
Deadlift
*Start light build to moderate.

Workout
AMRAP x 13 MINUTES
6 Deadlifts *
:30 Deadlift Hold
12 Wall Ball Reverse Lunge
12 Pull-ups
*Deadlifts must be unbroken

15 septiembre 2020
B9731D1D-11DA-4B36-B5F4-C1DF7FE6E2DD

Martes 15 Septiembre

Warm Up
3 SETS (:20 ON/ :10 OFF)
MOVT 1 – Jumping Jacks
MOVT 2 – KB Deadlifts
MOVT 3 – Burpees

Skill
10-10-10*
Strict Press
*Start light build to moderate.

Workout
EMOM x 15 MINUTES
MIN 1 – Max KB Swings
MIN 2 – 5-7 Barbell Strict Press (Athlete Choice)*
MIN 3 – :45 EZ Run
*Moderate-Heavy to Heavy

14 septiembre 2020
squat1

Lunes 14 Septiembre

Warm Up
AMRAP x 2:30 MINUTES
30 Single Unders
10 Lunges
5 Up-Downs
Into
AMRAP x 2:30 MINUTES
20 Double Unders or :20 Double Under Attempts
10 Air Squats
5 Burpees

Skill
10-10-10*
Back Squat
*Start light build to moderate.

Workout
FOR TIME
2 ROUNDS
15/12 Cal Row
60 Double Unders
Into
4 ROUNDS
5 Back Squats
10 Burpees
Into
2 ROUNDS
15/12 Cal Row
60 Double Unders

13 septiembre 2020
E9D476F6-A660-4E81-A1B9-BC2C169D10AF

Domingo 13 Septiembre

Día de Descanso ! Que teneis un Buen Día !

Rest Day ! Have a Beautiful Day !

12 septiembre 2020
8870FE51-E528-4838-8227-A05A4739327C

Sabado 12 Septiembre

Warm Up
2 ROUNDS (6 MINUTE CAP)

100m Run
10 Hollow Flutter Kicks
30 Single-Unders
5/5 Single Arm KB Strict Press

Skill
3 SETS FOR QUALITY
20 Hanging Flutter Kicks
16 Alt. DBL KB Push Press
7/7 SA KB Floor Press w/ Leg Extension*
-Rest As Needed b/t Sets-
*Athlete starts in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.

Workout
AMRAP x 14 MINUTES

200m Run
30 Walking Lunges
40 Sit-ups
50 Double Unders

11 septiembre 2020
trojan-crossfit-wod-clean-technique-squat-full-cleans-amrap-ladder-hang-power-cleans-burpee-box-jumps

Viernes 11 Septiembre

Warm Up
AMRAP x 5 MINUTES

10 Clean Deadlifts

10 Hang High Pulls

10 Muscle Cleans
20 Mountain Climbers

Skill
6 SETS*
1 High Hang Power Clean
+
1 Above the Knee Power Clean

+
1 Power Clean
+
1 Front Squat

-Rest as Needed b/t Sets-

*Keep weight moderate-heavy.

BENCHMARK WORKOUT

« LITTLE BEAR »
EVERY :30 x 15 MINUTES
2 Power Clean

10 septiembre 2020
crossfitgirls crossfit portixol

Jueves 10 Septiembre

Warm Up 
3-4 SETS
30 Single Unders
10 Glute Bridge-Ups
10 Air Squats (Slow Descent, Quick Stand)

10 Scap Push-Ups Quick

:20 Walking Rest b/t Sets-

Skill
5×5*
Back Squat
*Keep weight moderate.

Workout
FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat

Russian KB Swings

Pull-Ups

-Hard Cap 12:00-

9 septiembre 2020
FBF5D55E-A245-4672-82E3-9DFCCE378190

Miercoles 09 Septiembre

Warm Up
3 ROUNDS FOR QUALITY
10 PVC Passes
8 Broad Jumps (land in solid 1⁄4 squat)

6 G2OH
4 Up-Down
2 Perfect Push-Ups

Skill
ON A 12:00 RUNNING CLOCK

Build to 2RM Push Jerk

Workout
AMRAP x 12 MINUTES

3,6,9,and so on…
Push Jerks

G2OH

Up-Downs

8 septiembre 2020
A44AB70D-5E44-44EB-86C5-38E68947D6BB

Martes 08 Septiembre

Warp Up
AMRAP x 5 MINUTES

8 KB Deadlifts
8 KB Russian Swings

8 Kip Swings
8 Tuck-ups

Skill

5×5* Deadlift
*Keep weight moderate.

Workout
3 SETS

12-10-8

Deadlifts

Toes to Bar

-Rest 1:30 b/t Sets-

7 septiembre 2020
14801FBE-6CCD-4760-B9F2-48792779B06E

Lunes 07 Septiembre

Warm Up
3-4 ROUNDS (5 MINUTE CAP)

8 Clean Deadlifts
7 High Hang High Pulls
6 Hang Muscle Cleans
5 Wall Ball Thruster

Skill
ON A 12:00 RUNNING CLOCK

Build to a 2RM Power Clean

Workout
3 ROUNDS FOR TIME
30/25 Cal Row
20 Wall Balls
10 Power Cleans

6 septiembre 2020
FEC079CC-8A27-4D50-94DB-678496296F66

Domingo 06 Septiembre

Día de Descanso ! Que teneis un Buen Día !

Rest Day ! Have a Beautiful Day !

5 septiembre 2020
shutterstock_327573026-copie

Sabado 05 Septiembre

Warm Up
2 ROUNDS (6 MINUTE CAP)
10 Burpees
10 Alt. DB Sumo Deadlift
5/5 Single Arm DB High Pulls
5/5 Single Arm DB Push Press
5 Kip Swings

Skill
EMOM x 9 MINUTES*
MIN 1 – :40 Single Unders
MIN 2 – :40 Knees to Chest
MIN 3 – :40 Push-Ups
*Evolve movement in each round…
Round 2 – Double Practice, Kip Knee Raise, HR Push-Ups
Round 3 – Double Under, TTB, Def. Push-Ups

BENCHMARK WORKOUT
«DOUBLE DARE»
4 SETS*
60 Double Unders
20 Alt. DB Snatch (50/35)|(35/20)
15 Toes to Bar
10 Deficit Push-ups
-Rest 1:00 b/t Sets-
*Start at a different movement each Set and work through
movements in any order. 1:00 Max Time on the Doubles Unders
every Set.

4 septiembre 2020
box-jump-3

Viernes 04 Septiembre

Warm Up
2-3 ROUNDS (6 MINUTE CAP)
10 Barbell Deadlift
10 Step-ups (increase height each set)
10 Up-Downs over Bar
10 Barbell Supinated Bent Over Row (:02 Pause at top)

Skill
3-3-3-3-3*
Power Clean**
*Keep weight moderate-heavy.
**Must fully reset between reps.

Workout
AMRAP x 12 MINUTES
1 Power Clean
3 Bar Facing Burpees
5 Box Jumps

3 septiembre 2020
img_1239

Jueves 03 Septiembre

Warm Up
AMRAP x 6 MINUTES
10 Lunges
10 KB Deadlift
10 Russian KBS
10 KB Goblet Squats

Skill
EMOM x 4 MINUTES
6 Back Squat
Into
EMOM x 3 MINUTES
4 Back Squat
Into
EMOM x 2 MINUTES
2 Back Squat
*Goal is to increase every minute. Start moderate and end heavy.

Workout
3 SETS
10 Back Squats
15 KB Swings
20/15 Cal Row
-Rest 1:00 b/t Sets-

2 septiembre 2020
img_1008

Miercoles 02 Septiembre

Warm Up
3 SETS (7 MINUTE CAP)
12 Single DB Strict Press
10 Ring Rows
8/8 SA DB BOR
10 Scap Push-ups
12 HR Push-ups

Skill
EMOM x 8 MINUTES*
3 Push Jerks
*Start moderate and build to heavy.

Workout
FOR TIME
21-15-9
Push Jerk
Pull-Ups
-Rest 2:00-
12-9-6
Push Jerk
Strict Pull-Ups

1 septiembre 2020
A01A887E-930E-4C1D-BCFC-F328F87A010B

Martes 01 Septiembre

Warm Up
AMRAP x 5 MINUTES
8/6 Cal Row
8 Barbell Bent Over Rows
8 Jumping Air Squats

Skill
8 SETS*
2 Pausing Power Cleans**
*Start light and end moderate-heavy.
**Athletes will Deadlift the bar to the above the knee, pause for :02,
and then finish the movement.
-Rest As Needed b/t Sets-

Workout
EMOM x 12 MINUTES
MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*
MIN 2 – 20/15
*Weight should be moderate-heavy. All Reps TNG

31 agosto 2020