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Viernes 29 Septiembre

SKILL

EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing +
1 Pull-Up or Half Pull-Up +
1 Chest to Bar or Pull-Ups

WORKOUT

3 ROUNDS FOR TIME
20 DB Floor Press (50/35)
25 Sit-Ups*
20 Pull-Ups
-Into

2 ROUNDS FOR TIME
20 DB Floor Press
25 Sit-Ups*
15 Chest to Bar Pull-Ups
-Into

1 ROUND FOR TIME
20 DB Floor Press
25 Sit-Ups*
10 Bar Muscle-Ups
*Option for 20 GHDs.

28 septiembre 2023
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Jueves 28 Septiembre

STRENGHT

5 SETS

30″ ON 30″ OFF

MAX STRICT PULL UPS

WORKOUT

6 SETS*

AMRAP x 3 MINUTES

100m Run

8 Box Jump Overs

6 Burpees

Rest 1:30 b/t Sets-

27 septiembre 2023
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Miercoles 27 Septiembre

WORKOUT

ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press
Toes to Bar
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row

26 septiembre 2023
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Martes 26 Septiembre

WORKOUT

AMRAP x 20 MINUTES
20 Wall Ball (20/14)
15 Up-Downs
Front Squats
*BB Weigth + Reps Change Each
Round…
RND 1= 20 Reps
RND 2= 15 Reps
RND 3= 10 Reps

25 septiembre 2023
ESS_Deadlift_WEB

Lunes 25 Septiembre

STRENGTH 
12-10-8-6-4*
Deadlifts

WORKOUT

5 SETS
Cardio Choice*
6 Deadlifts
-Rest 1:00 b/t each Set-
*Cardio Choice Options:
18/14 Cal Row
15/12 Cal Bike
15/12 Cal Ski

24 septiembre 2023
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Viernes 22 Septiembre

WORKOUT

FOR TIME

60/50 Cal Bike

50 Back Rack Alt. Lunges

15 Strict pull ups

50/40 Cal Bike

40 Back Rack Alt. Lunges

12 Strict Pull ups

40/30 Cal Bike

30 Back Rack Alt. Lunges

9 Strict Pull Ups

21 septiembre 2023
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Jueves 21 Septiembre

STRENGTH

3×8*
Overhead Squats

WORKOUT 
3 ROUNDS FOR TIME
400m Run
21 Overhead Squats

20 septiembre 2023
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Miercoles 20 Septiembre

STRENGTH

EMOM x 8 MINUTES
1 Power Clean +
2 Hang Power Clean

WORKOUT

4 SETS
10 Toes to Bar
8 Hang Power Cleans*
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-

19 septiembre 2023
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Martes 19 Septiembre

WORKOUT

AMRAP x 20 MINUTES*
3:00 Cardio Choice**
10/10 Single Arm DB Push Press (Athlete Choice, Mod)
20 G2OH
20 Up-Downs

18 septiembre 2023
ESS_Deadlift_WEB

Lunes 18 Septiembre

WORKOUT

«STAND TALL»
FOR TIME
2001m Row
-Into9 ROUNDS
11 Deadlifts
11 Box Jumps
11 Pull-Ups
-Into2001m Run

17 septiembre 2023
Bench-Press-Collage

Viernes 15 Septiembre

STRENGTH

3×8*

Bench Press

*Build to a Mod

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 1 Wall Walk + 15 Slam Balls

MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups

MIN 3 – :45 Static Hold*

*Static Hold Options:

Plank

Hollow/Tuck

Dead/Active Hang

14 septiembre 2023

Jueves 14 Septiembre

WORKOUT

AMRAP x 25 MINUTES

100m DB Suitcase Carry

10/10 Single Arm Supported DB Rows

20 DB Glute Bridge-Ups

100m Run (Easy Pace)

10 Reps of ‘Lunge-Lunge-Up-Down**

20 Single DB Curls

20 Banded Dante Rows or Face Pulls

100m Run (Easy Pace)

*Switch hands as needed.

**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

13 septiembre 2023
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Miercoles 13 Septiembre

EXTENDED WARM-UP 

EMOM x 9 MINUTES

MIN 1 – 5 ‘Library’ Deadlifts*

MIN 2 – 3-5 Pressing Reps**

MIN 3 – :45 EZ Bike

*Build to workout weight.

**Pressing Options…

(Hand Release) Push-Ups

DB Push Press

(Strict) Handstand Push-Ups

WORKOUT FOR TIME

50/40 Cal Bike

-Immediately Into10 ROUNDS

5 Handstand Push-Up

5 Deadlifts (225/155)*

-Immediately Into50/40 Cal Bike

12 septiembre 2023
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Martes 12 Septiembre

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thrusters

WORKOUT

«KALSU»

100 Thrusters

*At the top of each minute, including

0:00, complete 5 Burpees. Reduce

reps/load as needed to finish in 20:00 or less.

11 septiembre 2023
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Lunes 11 Septiembre

SKILL 

EMOM x 5 MINUTES

1 Dynamic Kip Swing or Kip Swing +

1 Pull-Up or 1/2 Pull-Up +

2 Chest to Bar Pull-Ups or Pull-Up

WORKOUT

EVERY 6:00 x 3 SETS

600m Run

20 Box Step Overs (24/20)

20 Chest to Bars

-Max Sit-Ups w/ Time Remaining-

-Rest 2:00 b/t Sets

10 septiembre 2023
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Viernes 8 Septiembre

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 2-Rep Power Clean

WORKOUT

FOR TIME

21-15-9

Power Cleans

Ring Dips

7 septiembre 2023
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Jueves 7 Septiembre

STRENGTH

3×10*

Overhead Squats

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 15 Toes to Bar

MIN 2 – 20 Wall Balls

MIN 3&4 – Max 25ft Shuttle Runs*

MIN 5 – Rest

6 septiembre 2023
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Miercoles 06 Septiembre

SKILL

1.) EMOM x 6 MINUTES

MIN 1 – :15/:15 Single Leg Single Unders

MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders

MIN 3 – Rest

-Short Rest b/t P1 & P2-

2.) EMOM x 6 MINUTES

MIN 1 – :30 Jump Rope Practice*

WORKOUT

1.) ON AN 10:00 RUNNING CLOCK…*

120 Double Unders

60/50 Cal Row

30 Burpees Over Rower

-Rest w/ Time Remaining

Into…

2.) 4 ROUNDS FOR TIME*

30 Double Unders

15/12 Cal Row

8 Burpees Over Rower

5 septiembre 2023
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Martes 05 Septiembre

STRENGTH

EMOM x 8 MINUTES*

MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**

MIN 2 – 3-5 Reps of Gymnastics Pulling Skill

WORKOUT

«AMANDA»

FOR TIME

9-7-5

Ring Muscle-Ups / Pull Ups

Squat Snatch

5 septiembre 2023
snatch-puxada

Viernes 25

SKILL

EMOM x 6 MINUTES*

1 Hang Power Snatch

+

1 Squat Snatch**

 

WORKOUT

AMRAP x 15 MINUTES*

10/8 Cal Bike

2 Hang Squat Snatch

*Add 1 Hang Squat Snatches after each fullround

24 agosto 2023
Double-Unders-CrossFit-wodnews

Jueves 24

WORKOUT

 

EVERY 5:00 x 4 SETS

50 Double Unders

50/40 Cal Row

50 Double Unders

23 agosto 2023
7-benefits-of-wall-balls

Miercoles 23

SKILL

EMOM x 6 MINUTES*

1 Push Jerk

+

1 Split Jerk

 

WORKOUT

EMOM UNTIL COMPLETION*

Rotate the below movements until 150 Wall Balls have been completed…

MIN 1 – 2 Wall Walks + 8 Push Press
MIN 2 – Max Wall Balls
MIN 3 – Rest

22 agosto 2023
trojan-crossfit-wod-clean-technique-squat-full-cleans-amrap-ladder-hang-power-cleans-burpee-box-jumps

Martes 22

STRENGHT

EMOM x 6 MINUTES*

1 Hang Power Clean

+

1 Squat Clean**

 

WORKOUT

«SUPERSONIC»

20 ROUNDS FOR TIME

1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

21 agosto 2023
Ring-Dips

Lunes 21

SKILL

EMOM x 5 MINUTES

5-7 Strict Ring Dips
or…
5-7 Box Dips

 

WORKOUT

3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges
9 Ring Dips

20 agosto 2023
wall-ball-position-best

Viernes 18

1.) Squat Snatch*

1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%)

(Score is Weight)

-Short Rest b/t P1 & P2-

 

2.) Snatch Pulls**

3×2 (110%)

(Score is Weight)

Week 6 of 8 Oly Cycle

 

WORKOUT

FOR TIME

60 Wall Ball
40 Box Jumps
20 Power Snatches

(Score is Time)

17 agosto 2023
CFM-AB-Mat-sit-up

Jueves 17

PARTNER WORKOUT

IN TEAMS OF 2…

4 SETS*
400m Run

While P1 is Running…P2 Completes: 1:00 KB Front Rack Hold Immediately into…

Max SIt-Ups Until P1 Finishes Run

-Rest 1:00 b/t Sets-

 

SOLO WORKOUT

4 SETS

400m Run

1:00 DBL KB Front Rack Hold

30 Sit-Ups

-Rest 1:00 b/t Sets-

 

16 agosto 2023
SRCF_Burpee-Over-DB

Miercoles 16

SKILL

EMOM x 6 MINUTES 

MIN 1 – 1-2 Rope Climb

MIN2-: 45 EZ Bike

Week 6 of 8 Gymnastics Cycle

 

WORKOUT

«KILIMANJARO»

FOR TIME*

150 DB Goblet Alt. Lunges

100/80 Cal Bike

50 Single DB Burpee Box Step-Overs

25 Rope Climbs

(Score is Time)

15 agosto 2023
trojan-crossfit-wod-clean-technique-squat-full-cleans-amrap-ladder-hang-power-cleans-burpee-box-jumps

Martes 15

STRENGHT

1. Squat Clean*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%)

(Score is Weight)

 

-Short Rest b/t P1 & P2-

 

2.) Clean Pulls**

3×2 (110%)

(Score is Weight)

 

Week 6 of 8 Oly Cycle

 

WORKOUT

2 SETS
AMRAP x 5 MINUTES*

1 Squat Clean

35 Double Unders

-Rest 1:30 b/t Sets-

14 agosto 2023
Crossfit-guy-chest-to-bar-pull-up-800×419

Lunes 14

STRENGHT

3×1 (85-95%)

Split Jerk

(Score is Weight)

Week 6 of 8 Oly Cycle

 

WORKOUT

7 ROUNDS FOR TIME

7 Shoulder to Overhead

7 Up-Downs To Target*

7 Chest to Bar Pull-Ups

(Score is Time)

13 agosto 2023
crossfit-toes-to-bar-competition-1280×720

Viernes 11

SKILL

1.) Squat Clean*

1×2 (80%)
1×2 (85%)
3×1 (90%)

(Score is Weight)

-Short Rest b/t P1 & P2-

2.) Clean Pulls**

3×2 (100%)

(Score is Weight)

Week 5 of 8 Oly Cycle

 

WORKOUT

W.O.W.

«SUDDEN IMPACT»

FOR TIME

30 Toes to Bar

60 Hang Squat Cleans

30 Toes to Bar

(Score is Time)

10 agosto 2023
run

Jueves 10

STRENGHT

3×2 (80-90%)*

Split Jerk

 

WORKOUT

AMRAP x 16 MINUTES*

100m Run

5 Shoulder to Overhead

200m Run

10 Shoulder To Overhead

400m Run

15 Shoulder To Overhead

600m Run

20 Shoulder To Overhead

800m Run

25 Shoulder to Overhead

9 agosto 2023