AF9C90ED-D0F8-4825-9423-3741E2CD7374

Domingo 22 septiembre

Rest Day ! Have a good day !!!

Día de descanso ! Que teneis un buen día !!!

22 septiembre 2019
games

Sabado 21 Septiembre

Warm Up

Mobility

Row: Legs-Arms-Legs+Arms

Up & Down

Skill

Bench Press. Load Increase.

Met Con

Amrap 30´ Team of 2

1000 m Row ( Partner A Work-Partner B Rest)

30 Bench Press ( Partner A Work-Partner B Rest)

30 Burpees Synchro ( Partner A+Partner B)

 

20 septiembre 2019
636377872790732748-2017080318511159-tdr-twgp1144

Viernes 20 Septiembre

Warm Up

Mobility

2 rounds: 5 power clean-5 strict press-5 ring row

2 rounds: 5 pushup-5 muscle snatch-5 power snatch-

Skill

Snatch- Clean & Jerk

2 rounds unbroken load increase

5 clean and jerk

5 MU/Adaptation

5 snatch

Met Con

For time:

30 clean and jerks
30 muscle-ups
30 snatches

End Of The Wod

Stretching

19 septiembre 2019
5d459b012c8d3.image

Jueves 19 septiembre

Warm Up

Mobility

Active warm Up

Skill

Prepare the weight

Met Con

1 x 750m run weighted

1x 750m run

1x 750m run weighted

1x 750m run

1x 750m run weighted

1x 750m run

1x 750m run weighted

1x 750m run

30sec Rest between each round( just to put on/off the weight)

End Of The Wod

Recovery

18 septiembre 2019
hollowbody2

Miercoles 18 Septiembre

Warm Up

Mobility

Team of 2: 50 air squat-100 air squat  plate – 50 squat jump

Skill

Front squat

1×8 reps  50% RM Tempo 3201

1x 6 à0% RM

1x max reps  80%

2 à 3’ rest between each round

Met Con

E2:30MOM

Squat clean 1-1-1-1-1-1-1 reps

End Of The Wod

100 hollow rock

17 septiembre 2019
téléchargement

Martes 17 Septiembre

Warm Up

Mobilty

3 rounds: 10 push ups-10 air squat-10 ring row

Skill

Movements of the Met Con

Emom 8’

  • 10 pistol sur box
  • 5 excentric HSPU

Met Con

«Mary»

Complete as many rounds in 20 minutes as you can of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

End Of The Wod

Stretching

16 septiembre 2019
telechargement

Lunes 16 Septiembre

Warm Up

Mobility

3 rounds: 10 scap push- bear crawl (2x15m)-20sec Handstand hold

Skill

Push jerk  KB-Handstand walk

EMOM 8’

  • 5 Wall climb
  • 20- 30sec Walk parallell with wall
  • Walk from the Wall
  • 20 à 30sec Handstand walk with partner

Met Con

800-m row
66 kettlebell jerks
132-ft/40m. handstand walk

End Of The Wod

Amrap 5’

15m ovh carry with barbell/Kb

15 reverse snow angel

15 septiembre 2019
C08C6CDA-9003-45EA-AA91-59B23EF4C9C7

Domingo 15 Septiembre

Rest Day ! Have a good day !!!

Día de descanso ! Que teneis un buen dia !!!

14 septiembre 2019
boomeralredspencerhendelsnatch

Sabado 14 Septiembre

Warm Up

Mobility

Game of Row (team)-Burgerner Warm Up

Skill

Movements of the Met Con

Met Con

Team of 2. Amrap 30’

70/50 cal row

70 Box jump over

70 power snatch

10 rope climb

70 power snatch

70 box jump over

70/50 cal row

End oF The Wod

Stretching

13 septiembre 2019
465375B2-6333-47BC-81B3-D79CE9AF2005

Viernes 13 Septiembre

Warm Up

Mobility

2 rounds: 20m Ovh KB walk right-20m ovh kb walk Left-10 gobelet squat-10each side floor press kb

Skill

Movements of the Met Con

Met Con

E5MOM . 5 Rounds

5/Each Side KB/DB ovh squat

3 bench press 80% RM

1 set max triple under or DU

12 septiembre 2019
11866370_703585636441079_4933890504897082779_n

Jueve 12 Septiembre

Warm Up

Mobility

3 rounds: 10 ring row-10 pushup-10 dips sur box-10 V-up

Skill

Strict Ring MU

Met Con

3 rounds for time of:

1 strict ring MU

2’ L-SIT

3m Handstand walk

End Of The Wod

EMOM 8’

6 burpees +1 each minute

11 septiembre 2019
SRCF_DB-Devil-Press

Miercoles 11 Septiembre

Warm Up 

Mobility

Then, 3 rounds

9 inch worm-12 SDHP KB-15 gobelet squat

Skill

Movements of the Met Con

Met Con del Atleta del Mes

Amrap 20´

800 m Run

7 Clean & Jerk

12 Devil Press

10 septiembre 2019
2017080308045181_DAA_AN2I3526

Martes 10 Septiembre

Warm Up

Mobility

Then, 3 rounds

1  shuttle sprint

10 scap push

20 secondes hollow hold

Skill

KB Floor Press

E1:30MOM

10KB each side

Met Con

5 rounds for time of:
400-m run
30 push-ups
30 GHD sit-ups

End Of The Wod

Stretching

9 septiembre 2019
ed3e874b-31a4-4606-9c75-76635b5ffd77

Lunes 09 Septiembre

Warm Up

Mobility 

3 rounds: 10 scap pull-5 ring row-5 pick up pushup –30DU/60SU

Skill 

Movements Of The Met Con

Met Con 

3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with strict chin.

Use as many sets each minute as needed.

End Of The Wod 

« Karen »

150 Wall Ball 

8 septiembre 2019
DF43D94A-1DE5-4A27-BA2B-6FD268FC27CB

Domingo 08 Septiembre

Rest Day ! Have a good day !

Diá de descanso ! Que teneis un buen dia !

7 septiembre 2019
CFMayhemFreedom

Sabado 07 Septiembre

Warm Up

Mobility

Amrap 10´: Partner A: 200 m Row-Partner B: GroundtoOverheadwith plate( Time of Work Partner A)

Skill

Clean & Jerk. Load Increase

Met Con

Team Wod of 2

Complete 160 Cal Row- Change after 400 m Running

Directly Into…

«Double Grace».

60 Clean & Jerk

End Of The Wod

Stretching

 

 

6 septiembre 2019
img_0979

Viernes 06 Septiembre

Warm Up

Mobility

3rounds:

200m run-5 shoulder to overhead whit medball –10 medball clean –12 step-up (6left/6 right) 

(1round easy pace- 1 round medium pace-1 round medium/hard pace) 

Skill

Movements of the Met Con.

Met Con

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

End Of The Wod

5x100m sprint (hard pace) 

Time Work =Time Rest 

5 septiembre 2019
img_1240

Jueves 05 Septiembre

Warm Up

Mobility

Burgener warm-up 

2 rounds practice barbell

Skill 

Complex: E2mom 

5rounds: 1 power clean + 1 hang squat clean 

                 1 push press + 1 split jerk ou push jerk

Met Con

E2mom 

Clean and jerk 1-1-1-1-1 reps

End Of The Wod

Tabata. Front/ back scale

4 septiembre 2019
Crossfit training in ghetto

Miercoles 04 Septiembre

Warm Up

Mobility

Rowing Game

Skill

Movements of the Met Con

Met Con

2000 m Row

2´Rest

21-18-15-12-9

Kb Swing

Thruster

3 septiembre 2019
532a5afde6669cb6871f34fba0b31086

Martes 03 Septiembre

Warm Up

Mobility

EMOM 8′

M1  13/10 wall ball 

M2   45″ bear crawl

Skill 

Load Increase Back Squat

Movements of the Met Con

Met Con

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

End Of The Wod

3 rounds

15 reverse hyper-15  Sit up-50 leg curl 

2 septiembre 2019
t2b-zapoli

Lunes 02 Septiembre

Warm Up

Mobility

3rounds: 10 scap pull-5 kipping-5 knees to elbow-20″ sec handstand hold

Skill 

Toes to bar

Met Con 

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

End Of The Wod 

Shoulder Burner

1 septiembre 2019
6F8D13A7-2200-46D0-8D83-EE05D1859911

Domingo 01 Septiembre

Rest Day ! Have a good day !!!

Diá de Descanso ! Que teneis un buen dia !!!

 

 

31 agosto 2019
wodapalooza

Sabado 31 Agosto

Warm Up

Mobility

200m row

3 rounds: 10 scap pull-10 scap push-10 squats

Skill

Emom 8’

  • 100m row
  • 3 pull-ups + 6 Push-ups + 9 squats

Met Con

Partner Amrap 30´

1,000-meter row
Rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Partner A rows- Partner B practices Rounds of Cindy.

Time of work of Partner B is time of work of Partner A.

End Of The Wod

Stretching

30 agosto 2019
thrusters

Viernes 30 Agosto

Warm Up 

Mobility

Emom 6’:

1- 40 Du

2- 5 Front Squat. 5 Push Press. 15’’ Plank

Skill

Thruster. Load Increase + Test

Met Con

3 Rounds

400 m Run

15 Thrusters

21 Inverted Burpees

End Of The Wod 

4 Rounds.

12 Floor Press- 20’’ Isometric Push Up

 

29 agosto 2019
94070b90-d65b-4e24-a6e0-763d1d1c1b77

Jueves 29 Agosto

Warm Up

400m run

Mobility

3 rounds: 5 muscle clean-5 push ups

Skill

Power clean. Load Increase+ test

Met Con

3 rounds for time of:

Run 400 meters
15 power cleans
40 strict push-ups

End Of The Wod

20 reps core complex: 1 tuck up- 1 v up- 10 sec hollow hold  = 1 rep

28 agosto 2019
crossfitsantamonicasocialposts-41

Miercoles 28 Agosto

Warm Up

Mobility

Emom 8’

  • 5 inch worm + 20 jumping plate
  • (round 1: 5 jefferson curl + 10 scap pull, round 2: 5 monkey fucker + 10 ring row, round 3: 5 deadlift empty bar + 5 strict pull ups, round 4 : 5 deadlift small weight + 5 strict ou kipping pull ups)

Skill

Deadlift Load Increase  + test

Met Con

3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

End Of The Wod

5×10 glute ham raise (back push up plyo)

27 agosto 2019
catch

Martes 27 Agosto

Warm Up

Mobility

10 reps row just legs-10 sumo deadlift just legs,

10 reps row legs + back,-10 sumo deadlift legs + back

10 reps row legs + back + arms-10 sumo deadlift high pull

Skill

Sumo deadlift high pull. Rounds of 5 reps

Met Con

Team Wod. Time Cap 25´

Row-Burpees.

End Of The Wod

Tabata L-Sit

26 agosto 2019
back-squat-josh-bridges

Lunes 26 Agosto

Warm Up

Mobility

5-4-3-2-1 empty bar

Deadlift-Shoulder press-Back squat

Skill

Load Increase till 80%

Met Con
CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

End Of The Wod

 Amrap 5’ 

30 Double Unders- 10 Burpees

25 agosto 2019
shutterstock_327573026-copie

Domingo 25 Agosto

Estamos abiertos…Os esperamos !!! Listos para entrenar !?!

We’re Open…We ´re waiting for you !!! Ready to train !?!

24 agosto 2019
rorym_Games2010_AfilliateE1_CFNE_BuddyCarry

Sabado24 Agosto

Warm Up 

Mobility

Skill

Front Squat

Mouvements of The Met Con

Met Con

Dorie

AMRAP (with a Partner) in 20 minutes

Buy In: 150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (53/35 lb)

10 Burpees

5 Ground-to-Overheads (95/65 lb)

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.

23 agosto 2019
PAIRS

Viernes 23 Agosto

Warm Up

Mobility

Skill

3 rounds of : 20’’ sit-up-8 good morning empty bar tempo 2/2/2-20’’  sit-up-8 deadlifts empty bar tempo 2/2/2

60’’ rest between each round.

Then : 200-m run

Met Con

Mr. Joshua

5 rounds for time of :

Run 400-m

30 GHD sit-up

15 deadlifts

End Of The Wod

2 rounds of :

8 reps dumbbell shoulders press

20’’ isométric push-ups (elbows 90°)

8 reps superman statique + activation arms with light weight

20’’ Side plank with rotation interne

8 reps lateral elevations + external rotation (dumbbell ou light plates)

 

22 agosto 2019