C7E8FC31-94A8-47EB-8EFC-7B63A4BDB8CF

Sabado 16 Febrero

Warm Up 

Mobility

+

Game Warm Up

Skill

Movements Of The Met Con

Met Con

3 Rounds. 2´ Each Station

Wall Ball

Cal Row

Burpees

Plate Ground to Overhead

Rest

End Of The Wod 

Partner Time

 

15 febrero 2019
532a5afde6669cb6871f34fba0b31086

Viernes 15 Febrero

Warm Up

Mobility

+

3 rounds “CINDY”

Skill

Technique rope climb

 

Met Con

Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

End Of The Wod

Core Training

14 febrero 2019
37b

Jueves 14 Febrero

Warm Up

Mobility

+

AMRAP 5’: 10 up and down-5 front squat-5 shoulder press (empty bar)

 

Skill

Thruster. Rounds of 2 reps

 

Met Con

5 rounds for time of:
400-m run
15 thrusters
10 burpees

End Of The Wod

Muscle Building

13 febrero 2019
split-jerk-pera

Miercoles 13 Febrero

Warm Up

Mobility

+

Barbell warm up

3 rounds: 20 DU-5 muscle clean-5 shoulder press

 

Skill

Technique Clean6Jerk + increase load (2+2)

 

Met Con

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

 

End Of The Wod

AMRAP 5’

2 clean and jerk 50%-2 burpees over bar (+2 reps each round)

 

12 febrero 2019
11866239_703976099735366_4102191097723550971_n

Martes 12 Febrero

Warm Up

Mobility

+

3 rounds: 200m run-10 muscle snatch-5 OH squat

 

Skill

Complex:

1 snatch + 3 OH squat

Test : 200m run + 5 OH squats

 

Met Con

5 rounds for time of:
400-m run
10 overhead squats

End Of The Wod

Stretching

 

11 febrero 2019
shutterstock_327573026-copie

Lunes 11 Febrero

Warm Up
Mobility

+
5-4-3-2-1 Push press-KB swing-Burpees
(10 DU before each round)

Skill
Movements Of The Met Con

Met Con
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

End Of The Wod

Cool Down

10 febrero 2019
rorym_Games2010_AfilliateE1_CFNE_BuddyCarry

Sabado 09 Febrero

Warm Up

Mobility

+

2Rounds: 200 m Run-10 Russian Swing-10 Up&Down-10 Push Up

Skill

Movements of the Met Con

Met Con

Amrap 30´

200 m Run Partner Carry( you can change when you want)

Completes of

150 Swing

100 Burpees

50 Wall Ball

Partner A work-Partner B Run 400 m(change roll)

End Of The Wod

Stretching

8 febrero 2019
thrusters

Viernes 08 Febrero

Warm Up

Mobility

+

Game of 100m row

Skill

Thrusters  3 reps

 

Met Con

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

End Of The Wod

Clean 1 Rm

7 febrero 2019
maxresdefault

Jueves 07 Febrero

Warm Up 
Mobility

+
3 Rounds: 10 good morning- 10 jefferson curl

Skill
Deadlift preparation

Met Con
Deadlift 10-10-10-10-10 reps

End Of The Wod
“Annie”

50-40-30-20-10   DU-Sit Up

6 febrero 2019
box-jump-3

Miercoles 06 Febrero

Warm Up

Mobility

+

2 rounds: 10 medball DL-10 step ups-10 MB front squat-10 box jump

Skill

Technique medball clean

 

Met Con

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

End Of The Wod

10-8-6-4-2

Strict pull ups

20-16-12-8-4

Wallball

5 febrero 2019
8A4C88CA-EE73-4A25-8BC7-150C7E6F8BB5

Martes 05 Febrero

Warm Up

Mobility

Barbell yoga

 

Skill

Technique split jerk

Rising Rage 60%

 

Met Con

Split jerk 3-3-3-3-3-3-3 reps

End Of The Wod

AMRAP 9’

100 DU-6 split jerk alternate

4 febrero 2019
games2012_aus_midday2_floater2_0

Lunes 04 Febrero

Warm Up
Mobility

+
3 rounds: 10 KB DL-10 KB swing-10 sit ups

Skill 
Technique DB snatch + progression TTB
Test

Met Con 
3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

End Of The Wod

Row for Calories

3 febrero 2019
4E0A58C6-9D69-4346-8538-7D3D87737774

Sabado 02 Febrero

Warm Up

Mobility

+

3 Rounds: 20 Single Under-10 Air Squat-5 Push Up-5 Up&Down

Skill

Movements Of The Met Con

Met Con 

Team Wod 2 partners.

100 Kb Swing

120 Du

100 Thruster

120 Du

80 Burpees

120 Du

100 Thruster

120 Du

100 Kb Swing

Both Team member Jump at The same time.

End Of The Wod

Core Training

1 febrero 2019
img_1119

Viernes 01 Febrero

Warm Up

Mobility

Rowing Setting + work coordination

Skill

Super set :

Squat jump 5 reps 50% + 8 sprint draw row

 

Met Con

For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

End Of The Wod

Stretching

31 enero 2019
11836836_699679220165054_7359131406511975962_n

Jueves 31 Enero

Warm Up

Mobility

+

AMRAP 5’ “CINDY”

 

Skill 

Technique strict muscle up

 

Met Con

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
5 strict muscle-ups

End Of The Wod

Muscle Clean (5 reps)

 

30 enero 2019
img_0978

Miercoles 30 Enero

Warm Up

Mobility

Empty bar (2 rounds)

OH elbows rotation

OH shrug

Behind the neck press

OH squat

 

Skill

Risig range up to  70%

 

Met Con

Overhead squat 3-3-3-3-3 reps

 

End Of The Met Con

21-15-9

OH squat

Toes to bar

29 enero 2019
3bd8e23fd268221de22715315ad82598

Martes 29 Enero

Warm Up

Mobility

+

2 rounds: 5 squats-5 push ups

2 rounds: 10 box step up-5 pick push ups

2 rounds: 10 box single leg squat-5 hspu

 

Skill

Technique pistols

 

Met Con

For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

End Of The Wod

Core Training

28 enero 2019
560CE88C-9EE0-4744-A75F-481BDDA95CC2

Lunes 28 Enero

Warm Up
Mobility

+
3 rounds
30 jumping jack-10 KB deadlift-10 ring row

 

Skill
Movements and adaptations

Met Con

« Eva »
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

End Of The Wod 

Stretching

27 enero 2019
DCIM103GOPRO

Domingo 27 Enero

Last Sunday of the Month…We´re waiting for you !!!

Ultimo domingo del mes…Os esperamos !!!

26 enero 2019
PAIRS

Sabado 26 Enero

Warm Up 

Mobility

+

2 Rounds: 30″ On-30″ Off . 

Row-Up&Down-Russian Swing-Knees Up

Skill

Movements of the Met Con

Met Con

Wod Team (2 partners)

Amrap 30´

1000 m Row

50 Plate S2OH+Burpee Jump Plate

50 Kb Swing

600 m Run( partners together)

End Of the Met Con

Stretching

25 enero 2019
maxresdefault

Viernes 25 Enero

Warm Up

Mobility

+

3 rounds: 5 hang muscle clean-5 russian swing

Skill

Hang power clean preparation

 

Met Con

Hang power clean 3-3-3-3-3-3-3 reps

 

End Of The Wod

21-15-9

Hang power clean-50 DU

24 enero 2019
DjxgoMqUUAEa4Jz

Jueves 24 Enero

Warm Up

Mobility

+

2 rounds: 10 scap pull-10 scap push-20sec hollow hold

Skill

Max reps strict pull ups + 5 floor press (during 15´)

 

Met Con

7 rounds for time of:
10 burpees
20 sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.

 

End Of The Wod

1000m row

23 enero 2019
2015rcfgames_saturday_men_sprintcourse-226

Miercoles 23 Enero

Warm Up

3 rounds CF warm up

Skill

Preparation

 

Met Con

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

 

End Of The Wod

Stretching

22 enero 2019
push-ups-trojan-crossfit

Martes 22 Enero

Warm Up
Mobility

+
5-4-3-2-1
Squat-Burpees-Push Up

Skill
Back squat 5-4-3 (3x)
Increase load at each round.

Met Con
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

End Of The Wod
Core training

21 enero 2019
19719076-38AE-4FB5-92F2-A278E911DD93

Lunes 21 Enero

Warm Up
Mobility

+
3 rounds
5 muscle snatch-5 ring row-10 alternated pointer

Skill 
Movements Of The Met Con+ Increase load + adaptations

Met Con 
Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
4 squat snatches

End Of The Met Con
20 muscle snatch top Of The feet empty bar.

20 enero 2019
Games2012_TeamCrossFitInvictus

Sabado 19 Enero

Warm Up

Mobility

+

3 rounds : 20 jumping jack-5 hang muscle clean

Skill

Mouvements of the Met Con

Met Con

Team Wod (2 partners) 

Amrap 30’

20 burpee box jump,

24 pull ups,

40 hang power clean

End Of The Wod

Recovery

18 enero 2019
maxresdefault

Viernes 18 Enero

Warm Up

Mobility

+

2 rounds: 10 jefferson curl- 10 good morning- 10 monkey fucker

 

Skill

Load Increase

 

Met Con 

Deadlift 5-5-5-5-5 reps

End Of The Wod

10-9-8-7-6-5-4-3-2-1

Deadlift

Air squat

17 enero 2019