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CrossFit

Nuestros Wod´s

Descubre nuestros wod´s diarios.

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Wods

CF FITNESS 07/06/15

3 min amrap:
2 man suicides, 1 person runs 100m. Shuttle run 10m ­ 10m.

2 man teams:
2 rounds of:
1 min max rounds of: Partner touch push ups Partner sit ups
Lateral plank
Unison squats
Leg lift
Record total number rep

Then trainer run clocks: As a time try to complete

35 burpees in two min 

65 v sit ups in two min
85 tuck jumps in two min
100 lunges in two min
Mountain climber jumping jaks in two min
No rest between 2 min intervals. If you goal completed in each interval, then rest

Finally: Tabata sprints

CF FITNESS 31/05/15

2 man team
15 min amrap:
Only one person work at a time,can only switch at half the total amount the reps:

2a person not working, must hold a plank hold or squat hold. Anytime the hold is broken, both members must stop and do push ups.

15 min amrap: 100 leg lift
75 tuck jumps 50 bar push ups

DoubleTàbata 20:10 

sit ups 

Back extensions

Wod 30/05/15

Teams four athletes
Every two athletes
1500 m. row
1300 m. Run
Switch and repeat
Then
100 overhead squat (50 kg ­ 32'5 kg) 100 burpees
100 hspu 

CF FITNESS 29/05/15

Empezamos: 3x
7 bastard
7 burrols

Hypertrophic supersets: Five rounds of:
1 min max bar back squat
1 min max romanian deadlift 1 min rest

Metcon A
15 mins amrap:
5 indian push ups
10 burrolls
15 jumping lunges
25 tuck jumps
50 bicycle crunches
75 jumping jacks
100 m. Shuttle sprint every 10 m.

In minute 5 and 10 1 min hollow body hold

Metcon b
Emon 6 min:
Odd: run carioca 100 m. Even: plank hold 

Wod 29/05/15

Warm up:
Three rounds of:
350 m. Run 3 man makers

Strength:
Emon: 10 mins Odd. 5 deadlift 65% Even : 20 ring dips

Metcon:
Amrap 15 mins of:
21 ­ 15 ­ 9 thrusters (30kg ­ 20kg) ­ burpee pull ups 

Wod 28/05/15

Warm up:
100 double unders
Emon 10 mins
10 roll ups
5 roll ups + 10 push ups
5 roll ups + 5 burpees
5/5 pistols roll ups
10/10 alternating pistols
5 burpees, max. Pistols remaining time min 5 roll ups
5 burpees, max. Pistols remaining time min Max alternating pistols
Max alternating pistols
(Escala como necesites)

Oly:
With 65 ­ 70% r.m. push press:
every two min for 16 min
Complex push press ­ push jerk ­ split jerk

Metcon:
5 rounds of:
3 squat cleans (90 kg 52'5 kg) 2 legless rope climb
5 burpee box jump 

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