94070b90-d65b-4e24-a6e0-763d1d1c1b77

Miercoles 16 Enero

Warm Up

Mobility

+

Barbell yoga

2 rounds:  200m run- 5 front squat- 5 push press- 5 thrusters

Skill

Complex:

1 front squat- 1 push press- 2 thrusters

Met Con

Thruster 5-5-5-5-5 reps

End Of The Met Con

15-12-9

Thrusters

Burpees

15 enero 2019
t2b-zapoli

Martes 15 Enero

Warm Up

Mobility

+

3 rounds : 100m row (arm)-100m row (legs)-100m row-10 sit ups

Skill

Technique toes to bar strict + adaptations

Met Con

5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B

End Of The Wod

5X5 Power Swing

14 enero 2019
14801FBE-6CCD-4760-B9F2-48792779B06E

Lunes 14 Enero

Warm Up

Mobility

+

3 rounds(empty Barbell): 5 hang muscle clean-5 front squat-5 push ups

 

Skill

Technique hang squat clean + rising rage with 5 reps + test

 

Met Con

5 rounds for time of:
15 hang squat cleans
30 push-ups

End Of The Wod

Strengthening of the posterior chain

13 enero 2019
CxvDRV6UkAEtL_0

Sabado 12 Enero

Warm Up

Mobility

+

3 rounds: 10 muscle clean-10 ring row-10 jumping dips-30 DU

 

Skill 

Movements of the Met Con + Load determination+ Options

 

Met Con

Team of 2

Amrap 14’

24 chest to bar,

14 ring dips strict,

120 DU

Buy in: 50 clean 

 

End Of The Wod

Core Training

11 enero 2019
0b26d2d0648f4188e5d8266be6d2c4b7

Viernes 11 Enero

Warm Up 

Mobility

+

Kosac squat 10 reps,

Zercher squat 10 reps,

Back squat 10 reps,

Front squat 10 reps

(200m run between each round)

 

Skill

Rising Range

 

Met Con

Front squat 1-1-1-1-1-1-1-1-1-1 reps

 

End Of The Wod

AMRAP 5’

5 front squat 60%,

10 burpees

10 enero 2019
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Jueves 10 Enero

Warm Up

Mobility

+

CF warm up 3 rounds

 

Skill

Movements of the Met Con

 

Met Con

“Wade”

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters

End Of The Wod

Stretching

9 enero 2019
hang-power-clean-zapoli

Miercoles 09 Enero

Warm Up 
Mobility
Dynamique warm up

Skill
Technique snatch ou clean and jerk
Load weight + test

Met Con 
Grace
30 clean and jerks for time
OR
Isabel
30 snatches for time

End Of The Met Con

Muscle Building

8 enero 2019
games2013_13072414473808_05004

Martes 08 Enero

Warm Up

Mobility

+

3 Rounds (20″On-10″Off)

Kb Deadlift-Kb SDHP-Up&Down

Skill

Technique Row

Coordination

Met Con

10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

There is no rest between rounds.

End Of The Wod

Stretching

7 enero 2019
scott-panchik

Lunes 07 Enero

Warm Up

Mobility

+

3 rounds: 20 jumping jack-5 muscle snatch-5 OH squats

 

Skill

OH Squat Load determination + test

Met Con

21-15-9 reps for time of:
Overhead squats
Box jumps

End Of Wod

50 KB Russian

50 Toes To Bar

6 enero 2019
chad

Sabado 05 Enero

Warm Up

Mobility

Skill

Movements of the Met Con

Met Con 

“Chad”with partner

1000 Step Ups with weight

Partner 1:Step Ups.

Partner 2 : Run 400 m

 

4 enero 2019
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Viernes 04 Enero

Warm Up

Mobility

21-15-9 DU- Sit Ups

Skill

Romanian deadlift 6 reps

Box squat face to the wall 10 reps

Chinese plank 30sec

 

Met Con

4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups

End Of The Wod

Stretching

3 enero 2019
crossfit2

Jueves 03 Enero

Warm Up

Mobility

+

40m One Arm KB Farmer Walk

40m One Arm KB Front Rack Walk

40m One Arm KB OverHead Walk

(1 round D- 1 round G)

 

Skill 

Shoulder Press

Weight Preparation

 

Met Con

Shoulder press 3-3-3-3-3-3-3 reps

End Of The Wod

Amrap 10’

50 DU-10 Shoulder Press (70% 3RM)

2 enero 2019
img_1236

Miercoles 02 Enero

Warm Up
Mobility

+
Medball clean
5-4-3-2-1
Medball clean,
Medball squat,
Push ups

Skill 
Technique wallball

Metcon
« Karen »

After
Bent over row 8 reps

1 enero 2019
reebok_women_crossfit_games_main

Lunes 31 Diciembre

Warm Up
Mobility

+
200m row,
3 rounds:
10 SDHP empty bar,
5 burpees

Skill 
mouvement + test

Met Con

3 Rounds for time Of:

Run 400 m

21 Sumo Deadlift High Pulls

12 Burpees Jumping Over The

End Of The Wod

Muscle Clean 3 Reps

30 diciembre 2018
9D58647A-4607-4067-A152-47474DF1C9F7

Domingo 30 Diciembre

Wod Of The Last sunday Of The Month.

Training Day. Have a good Training.

30 diciembre 2018
db-squat-clean-zapoli

Sabado 29 de Diciembre

Warm Up

Mobility +

7´ AMRAP of:

10 Jumping Jacks

5 DB Front Squats

5 DB Push Presses

7 Jumping Pull-Ups

 

Skill

Man Makers

Weight for the Met Con

 

Met Con

“Happy Birthday Feli”

12 rounds for time of:

30 Double Unders

10 Pull-ups

7 DB Man – Makers

 

End Of The Wod

Stretching

28 diciembre 2018
img_1240

Viernes 28 Diciembre

Warm Up

Mobility

 

Skill

Movements of the Met Con

 

Met Con

3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

 

End Of The Wod

Stretching

27 diciembre 2018
boomeralredspencerhendelsnatch

Jueves 27 Diciembre

Warm Up

Mobility

+

3 rounds: 5 hang muscle snatch-5 broad jump

 

Skill

Technique- Load Increase

 

Met Con

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

 

End Of The Wod

9-7-5

Hang power snatch,

50 DU before each round

26 diciembre 2018
img_1223

Miercoles 26 Diciembre

Warm Up

Mobility

+

200m row + 3 rounds “CINDY”

 

Skill

Complex

1 clean + 3 thrusters

Load Determination + progression muscle up

 

Met Con

15-12-9 reps for time of:
Thrusters
Muscle-ups

End Of The Wod

Biceps-Triceps

25 diciembre 2018
images

Lunes 24 Diciembre

Warm Up

Mobility

3 rounds: 10 kb deadlift-10 step up

Skill

Super set Squat with two Box and Band (8 reps)- glute bridge (8reps)

Met Con

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

End Of The Wod

Core Training

23 diciembre 2018
square-HERO-Albert-Gettings

Viernes 21 Diciembre

Warm Up

Mobility

Skill

Movements of the Met Con

Met Con

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

End Of The Wod

Recovery stretching

20 diciembre 2018
maxresdefault

Jueves 20 Diciembre

Warm Up

Mobility

+

3 rounds: 200m row-10 inch worm-10 deadlift empty bar

Skill

Deadlift. Prepare weight for the Met Con

Met Con

Deadlift 1-1-1-1-1-1-1 reps

 

End Of The Wod

Emom 5’:

Max reps 50% (5 burpees each minute)

19 diciembre 2018
telechargement

Miercoles 19 Diciembre

Warm Up

Mobility

+

Amrap 5’: 21 double unders-7 push ups

Skill 15’

Technique DB push press + load determination + test

Met Con

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

End Of The Wod

Core Training

 

18 diciembre 2018
hollowbody2

Martes 18 Diciembre

Warm Up

Mobility

+

4 rounds Tabata: Wall Sit- Hollow Hold- Arch Hold

Skill

Movements of the Met Con

 

Met Con

Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups

End Of The Wod

Muscle Building

17 diciembre 2018
Crossfit training in ghetto

Lunes 17 Diciembre

Warm Up

Mobility

+

Squat clinic 5-4-3-2-1 rep

20 superman after each round

Skill

Back squat Rising Rage

Met Con

Back squat 1-1-1-1-1-1-1 reps

End Of The Wod

21-15-9

Burpees- KBs russian-Box Jump

16 diciembre 2018