Loading…

CrossFit

Nuestros Wod´s

Descubre nuestros wod´s diarios.

  • 0

Wods

CF FITNESS 27/05/15

Empezamos con:
1 min max. bear crawl/ 1 min max crab walk

Hypertrophic superset:
Every two mins for 10 mins, 5 sets of: 5 jumping pull ups
Max, barbell bent row

Teams of must complete: Amrap 22 mins
10 rounds for relay:
250 m run

24 squat
21 sit ups 18 push ups

Remaining time:
Max, rounds and reps of: 3 hate man makers
6 leg lifts
9 leg lift twist

Terminamos con: 

2 mins squat hold 

 

Wod 27/05/15

Warm up:
Three rounds of:
200 m row 10 burpees

Gymnastic:
Handstands walk progressions (15' ­ 20') 3 x 5 shoulder push ups 

2 x 5 m carretilla palmeando y cambiando pesos de mano 2 x 5 m carretilla pies en hombro
2 x 5 m carretilla pies sujetos arriba
2 x 5 m handstand walk agarrado de un pie

2 x intentos handstand walk
1 x max meters handstand walk

Metcon:
Load a bar with 50 kg 32'5 to complete:
5 mins to completed 32 hang power cleans
5 mins to completed 32 front racked lunges
5 mins to completed 32 hspu
5 mins to completed 32 wall ball shots
5 mins to completed 32 jumping push ups
Each round, using remaining time, complete as many ring muscle ups as possible. Score: total muscle ups 

 

Wod 26/05/15

500 m. Row
Three rounds of:

10 bar back squats

10 good morning
5 snatch balance
5 overhead squats

5 snatch

Oly:
Every two min for 16'
Complex snatch : (65-70% r.m.)
Snatch deadlift + snatch high pulls + power snatch + squat snatch

Metcon:
Randy
75 snatch for time (35-20kg) 

CF FITNESS 26/05/15

Empezamos: 500 m. Run

Hypertrophic sets
5 × 5 manmakers build weight every round

3 rounds:

1 min sprawl star jump
1 min mountain climber
1 min box jump
1 min 10 bicycle kicks / 2 v sit ups 1 min push up

1 min high knees, 4 stationary lunges 1 min 10 ground thrust/ 10 ground dips 1 min rest
Record total reps

Acabamos con: 350 m. Sprint 

Wod 25/05/15

Warm up:
700 m run
3 x 10 bar row o pull ups ( mejora kipping) 3 x 10 bar dips o jump bar dips

3 x 3 jump bar muscle up

3 x 1 bar muscle up
max bar muscle ups

Strength:
Front squat:
5@40%­ 5@50% ­3@60%­ 5@75% ­ 3@80%­ 3o+ @85%

Metcon:
For time: Angie
100 pull ups

100 push ups

100 sit ups

100 air squats 

CF FITNESS 24/05/15

Buy in:
1050 m. Run
12 push up every 350 m. 

Metcon:
Partner wod:
35' amrap
40 jumping pull ups
40 jumping box dips
40 broad jump
40 bar push press
40 bar romanian deadlift

40 renegade squats
40 sit ups

40 jump rope per athlete 

CrossFit en Leganés

CENTRO OFICIAL en el que poder realizar CrossFit en Leganés. Esto significa entrenadores titulados, material de entrenamiento homologado y acceso exclusivo al mundo CrossFit. Haz que tu experiencia sea AUTÉNTICA y con garantías. No dejes de visitarnos!

Agencia de Viajes

Utilizamos cookies para mejorar nuestro sitio web y su experiencia al usarlo. Las cookies utilizadas para la operación esencial del sitio ya han sido establecidas. Para obtener más información sobre las cookies que utilizamos y cómo eliminarlas, consulte nuestra política de privacidad. Ver política