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Miercoles 16 Octubre

Warm up 

Mobility 

3 Rounds

20 m broad jump-10 goblet squat-20¨ front scale 10¨ D 10¨G

20¨ back scale 10¨D 10¨G

Skill 

Load Increase Back Squat

Between each round 15¨ L SIT  

Met Con

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

End Of The Wod

5 rounds

200m run

15 back squat 50% Of 1 Rm 

15 octubre 2019
a42cb36c-8d1a-4c03-97a8-412bd05c83d0

Martes 15 Octubre

Warm Up

Mobility

3 Rounds: 2 Wall Climb-6 Push Ups- 10 Rings Row-20´´Hollow Hold

Skill

Handstand

EMOM

M1: 8 Handstand Deficit

M2: 8 KB Z Press

M3: 8 Kipping HSPU

Met Con

21-15-9 reps for time of:

L pull-ups
Strict handstand push-ups

End Of The Wod

100 Reps GHD Back Extension

 

14 octubre 2019
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Lunes 14 Octubre

Warm Up

Mobility

3 rounds: Bear  crawl 20M- 45¨plank- Ovh  pvc 10 reps

Skill

Load Increase

Met Con

Overhead squat 5-5-3-3-3-1-1-1-1 reps

End Of The Wod 

KB FLUTTER  200 reps with 2 kb. Each break 15 wall ball

13 octubre 2019
DCIM103GOPRO

Domingo 13 Octubre

Rest Day ! Have a good day !!!

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

12 octubre 2019
18-2_G_3658-uehdw673bsvdDFcdQed

Sabado 12 Octubre

Warm Up 

Burgerner warm up

Skill

Movements of the Met Con

Met Con

Open 20.1

10 Rounds for time of:

8 Ground to Overhead

10 Bar-Facing Burpees

11 octubre 2019
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Viernes 11 Octubre

Warm Up

Mobility

2 Rounds

5 Knee push up-5 Sit-up-5 Lunges-5 Squats

Skill

EMOM 7

3 Deadlift

2 Power Clean

1 Front Squat

Met Con

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots

1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

End Of The Wod 

Dragon fly

3 Rounds : 10 reps tempo 1/2/4/1

10 octubre 2019
noexcuses

Jueves 10 Octubre

Warm Up

Mobility

60’’ row (slow)-60’’ Plank

60’’ row medium-60’’ Arc Hollow

60’’ row fast-60’’ Spiderman and stretch (30’’R/ 30’’L)

Skill

Find your Max on the Complex

1 Squat clean-1 Thruster-1 Cluster

Met Con

3 rounds for time of:

2 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.

End Of The Wod

10 Floor press KB/DB

10 Ring Row

30m walking KB over the head (30m R/ 30m L)

Rest 1’30

9 octubre 2019
FB216A87-4EE3-4966-AAFB-80F99E5C095B

Miercoles 09 Octubre

Warm Up

Mobility

21-15-9

Good Morning-Push ups- Deadlift High Pull

Skill

Niveau 1: Nose-to-wall hold Niveau 2: Shoulders Tape

Niveau 3: Hip touches Niveau 4: off-wall holds  (use the wall as a spotter)

Niveau 5: Walk-aways

30’’ On/ 1’ Off x6

Met Con

For 20 minutes:

10 deadlifts
10 strict handstand push-ups

Increase deadlift load by rounds

End Of The Wod

3 Rounds

10 One arm KB row L/R-10 Diagonal Pointer L/R

8 octubre 2019
trojan-crossfit-wod-clean-technique-squat-full-cleans-amrap-ladder-hang-power-cleans-burpee-box-jumps

Martes 08 Octubre

Warm Up

Mobility

3 Rounds

10 Pull over

10 Shouder Rotation

10 Russian Baby Makers

10 Hang muscle clean

Skill

 Hang power clean

E2MOM. Find your 3 RM of the Day

Met Con

3 rounds for time of:

50 squats
7 strict muscle-ups
10 hang power cleans

End Of The Wod

100 Barbell Side Bends

 

 

7 octubre 2019
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Lunes 07 Octubre

Warm Up

Mobility

3 Rounds

5 rep Front scales + Back scales L/R

10 rep gobelet squat tempo 2/3/X/1

4x20m run

Skill 

Front Squat. Load Increase.

Met Con 

E3mom

Front squat 5-5-3-3-3-1-1-1-1 reps

End Of The Wod 

Tabata Hollow rock/ Arc Hollow

6 octubre 2019
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Domingo 06 Octubre

Ready !?! We’ re waiting for you to train !!!

Listo?!? Os esperamos para entrenar !!!

5 octubre 2019
box-jump-3

Sabado 05 Octubre

Warm up

EMOM 10´

  • 15 kb swing
  • 15 knee raised
  • 15 strict press
  • 15 wall ball
  • 50 DU

Skill

Movements of the Met Con

Met Con

For time: Team of 2

100 box jumps
100 jumping pull-ups
100 kettlebell swings
100 walking-lunge steps
100 knees-to-elbows
100 push presses
100 back extensions
100 wall-ball shots
100 burpees
100 double-unders

4 octubre 2019
cwI2Z

Viernes 04 Octubre

Warm Up

Mobility

Amrap 6’

5 muscle clean-5power clean-5 front squat-5 strict press-5 push press-30 DU

Skill

Load Increase hang squat clean and jerk KB and strict Pull UP

2 rounds of

200m run-8 hang squat clean and jerk-4 weigthed strict pullup

Met Con

5 rounds for time of:

400-m run
15 hang squat clean and jerks Dumbell
9 weighted strict pull-ups

End Of The Wod

3 sets of: Max DU-1’30 rest

3 octubre 2019
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Jueves 03 Octubre

Warm Up

Mobility

Amrap 6’

8 kb Sumo deadlift high pull -8 american swing-8 squat jump

Skill

Kipping pullup

EMOM 6’

  • 4 swing + 3 strict Pullup
  • 5 kipping pullup feet together

Met Con

4 rounds for time of:

Row 500 meters
Rest 3 minutes

End Of The Wod

100 biceps curl

100 extension triceps

2 octubre 2019
squat1

Miercoles 02 Octubre

Warm Up

Mobility

3 rounds of: Lunges-Broad Jump- 10 Cossack Squat-Broad Jump-Lunges

Skill

Back Squat. Load Increase

Met Con

E3MOM

Back squat 5-5-3-3-3-1-1-1-1 reps

End Of the Wod

3 rounds of

10 hollow rock-10 superman-10/10 hips Thrust One Leg

1 octubre 2019
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Martes 01 Octubre

Warm Up

Mobility

3 rounds of: 10 scap pull-10 ring row-10 muscle snatch kb alternated-10 power snatch Kb alternated

Skill

E1:30MOM 

  • 1 rope climb lying back on the floor+ 2 Strict Pull Up
  • 10kb snatch alternated (load increase)

Met Con

5 rounds for time of:

2 legless rope climbs
20 dumbbell snatches, alternating arms

End Of The Wod

Superset

Rowing barre + curl

4 sets de 8/12 reps  1’ rest between each set

30 septiembre 2019
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Lunes 30 Septiembre

Warm Up

Mobility

3 rounds: 10 scap push-10 push up- 5 inch worm

 

Skill

EMOM 8’

1) 10 box pike up push up

2) 5 wall climb

Met Con

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpeesbefore starting the next round.

End Of The Wod

Amrap 8’

5 Hspu

10 ground to OVH plate

29 septiembre 2019
C8FB4D7A-91E7-4E26-9EB8-A2B801FB08B3

Domingo 29 Septiembre

Ready ?!?  It’s The Last Sunday Of The Month !!!

We’re waiting for you !!!

Listos?!? Eso es el Ultimo  Domingo del Mes !!!

Os esperamos !!!

28 septiembre 2019
air-squat-josh-bridges1

Sabado 28 Septiembre

Warm Up

Mobility

2 Rounds: 200 m Run- 30 Jumping Jack-15 G2OH Plate

Skill

Movements of the Met Con

Met Con

Amrap 35´

10 Burpees

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

End of the Wod

Stretching

27 septiembre 2019
crossfit2

Viernes 27 Septiembre

Warm Up

Mobility

3 rounds: 200m run-10 good morning-10 deadlifts-10 superman

Skill

Deadlift. Load Increase

Met Con

Complete as many rounds as possible in 15 minutes of:

400-m run
15 body-weight deadlifts

End Of The Wod

In a 5min Window

20 strict HSPU

40 DB Power Snatch

26 septiembre 2019
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Jueves 26 Septiembre

Warm Up

Mobility

3 rounds: 10 scap push-5 wall climb-10 pike up

Skill

Movements of the Met Con

Met Con

E2MOM

Shoulder press 1-1-1-1-1 reps (80%RM-85%-90%-95%-100% …)

 

E2:30MOM
Push press 3-3-3-3-3 reps (70% RM-75%-80%-85%-90%RM)

 

E3MOM
Push jerk 5-5-5-5-5 reps (65%-70%-75%-80%-85%RM)

25 septiembre 2019
Double-Unders-CrossFit-wodnews

Miercoles 25 Septiembre

Warm Up

3 rounds: 10 air squat-10 lunges alternated-10 hollow rock

Skill

Back Squat. Load Increase

E2 :30MOM  10’

Back Squat

4rounds of  8 reps -70-75% RM

Met Con

7 rounds for time of:

Lunge 20 feet in as few steps as possible(AFSAP).

After each round, perform  5sec L-sit + 10DU for each step taken-

E.g if it takes 6 lunge steps,  L-sit for 30 seconds and complete 60 Double -unders before starting the next round.

End Of The Wod

Stretching

24 septiembre 2019
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Martes 23 Septiembre

Warm Up

Mobility

EMOM 8’

1 shuttle sprint  + 6 squat jump

Skill

E1:30MOM 6’

12 step up sur box with 1KB (charge du wod) + 6 russian swing + 6 american swing

Met Con

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

End Of The Wod

5 rounds

12 KB good morning
6 KB bent over row R + 6 KB bent over row L

20’’ L-sit

23 septiembre 2019
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Lunes 23 Septiembre

Warm Up

Mobility

3 rounds: 400m run-5 burpees Tuck Jump-20DU

Skill

Prepar for the Sprint

Met Con

10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds

End Of The Wod

E2’30MOM
20’’plank

20’’ side plank

20’’ plank

20’’ side plank

20 ‘’ plank

22 septiembre 2019
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
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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
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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