Workout of the day

07.06.2020

Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

“CINDY”
20 min AMRAP of
5 Pull Ups
10 Push Ups
15 Air Squats

Auxiliary Work
Run 1 Mile
Not For Time

06.07.2020

Power Clean Technique (A)
On the 0:00… 
On the 1:30 x 4 Sets:
1 Clean Pull
1 Hang Clean High Pull
1 Hang Power Clean

Power Clean & Jerk Technique (B)
On the 10:00…
On the 1:30 x 4 Sets:
1 Deadlift
1 Power Clean
1 Jerk Drive
1 Jerk
RX

PROGRESSIVE DT
5 ROUNDS:
12 DEADLIFT
9 HANG POWER CLEANS
6 PUSH JERKS
R1: 50/30
R2: 60/35
R3: 70/40
R4: 80/45
R5: 90/50

FITNESS
DT Light
5 ROUNDS:
12 DEADLIFT (40/30)
9 HANG POWER CLEANS (40/30)
6 PUSH JERKS (40/30)

Midline Work
5 ROUNDS:
30 AB MAT SIT-UPS
30SEC. SUPERMAN HOLD

03.07.2020

Clean and Jerk Complex
On the 1:30 x 5 Sets:
1 Power Clean
1 Front Squat1 Push Jerk
1 Split Jerk

«Alive»
For Time: Buy-In:
50/35 Calorie Assault Bike 
21-15-9
Shoulder to Overhead (60/40)
 Toes to Bar
Cash-Out: 50/35 Calorie Assault Bike 

AFTER PARTY
Gymnastics Work
5 Rounds
2-4 Bar Muscle Ups
Rest 30 segundos
6-8 Hand Stand Push Ups
Rest 30 Segundos

02.07.2020

Back Squat Waves
On The 2:00 x 9 Sets
Set #1 – 6 Reps
Set #2 – 4 Reps
Set #3 – 2 Reps
Set #4 – 6 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps
Set #7 – 6 Reps
Set #8 – 4 Reps
Set #9 – 2 Reps
Percentages Based on 5RM Back Squat

“Jackie”
For Time
1000m Row
50 Thrusters (20/15)
30 Pull Ups

After Party
Thrusters
Build to a Heavy Single

30.06.2020

Snatch Technique
On the 1:30 x 5 Sets:
1 High Hang Snatch Pull
1 Hang Snatch High Pull
1 Power Snatch

“Take Away»
For Time: 
100 Air Squats
800 m Run
25 Power Snatches (50/30)

AFTER PARTY
Gymnastics Work
Ascending Ladder for 6 Minutes:
1-2-3-4-5….
Handstand Push-up
Ring Dip
Push-up


29.06.2020

Pausing Front Squat
EMOM x 10:1
Pause Front Squat*

Clean Complex
On the 4:00 x 5 Rounds:
3 Unbroken Sets: 
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean


«Happy Hour»
3 Rounds:
12 Power Cleans (60/40)
12 Chest to Bar Pull-ups 
12 Push Jerks (60/40)
12 Toes to Bar

26.06.2020

Back Squat
9-7-5-3-1-1-1-1-1
Set 1 : 9 Reps
Set 2 : 7 Reps
Set 3 : 5 Reps
Set 4 : 3 Reps
Set 5 : 1 Rep
Set 6 : 1 Rep
Set 7 : 1 Rep
Set 8: 1 Rep
Set 9 : 1 Rep

«Jagermeister»
30-20-10:
Row Calories
Dumbbell Box Step-ups (22,5/15)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (22,5/15)
Wallballs (9/6)

25.06.2020

Gymnastics Skills
Kipping Pull Ups

«Body Slam»
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Slam Balls (20/9)
5 Push Press
Build in Weight on the Push Press

24.06.2020

Power Clean Technique (A)
On the 0:00… On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

Power Clean Technique (B)
On the 10:00…On the 1:30 x 5 Sets:
1 Hang Power Clean
1 Hang Power Clean

“Double Power”
AMRAP 15:
30 Double Unders
10 Power Cleans (70/50)
30 Double Unders
10 Lateral Barbell Burpees

23.06.2020

Skills
Handstand Push Ups
Front Squat
On the 2:00 x 7 Sets 3-1-3-1-3-1-12

“Burn”
3 Rounds
10 Front Squat (50/30)
15 Calorie Bike


22.06.2020

Snatch Pull Complex
On the 2:00 x 5
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull
1 Hang Snatch Pull
1 Snatch Pull

“Snake Eyes”
21-15-9
Power Snatch (50/30)
Chest To Bar Pull Ups
*200 Meter Run

20.06.2020

I Can’t Breathe
Memorial WOD for George Floyd
For Time:
1600m Run
30 Burpees
800m Run
20 Burpees
400m Run
10 Burpees
400 m Run
20 Burpees
800m Run
30 Burpees
1600 m Run

19.06.2020

On the 1:30 x 6 Sets:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk

AMRAP 4
27/21 Cal Row
21 Toes To Bar
Max Clean and Jerk (60/40)
Rest 4 min
AMRAP 4
27/21 Cal Row
15 Toes To Bar
Max Clean and Jerk (70/50)
Rest 4 min
AMRAP 4
27/21 Cal Row
9 Toes To Bar
Max Clean and Jerk (80/60)

18.06.2020

Back Squat
Every 2:00 x 5 sets
5 Back Squat

«Up & Down”
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups

Directly into…
5-10-15-20-25:
KBS (25/16)
Wallballs (9/6)

17.06.2020

“Family Matters”
For Time:
50 Calorie Row
50 Box Jumps (24/20)
25 Power Cleans (60/40)
25 Lateral Burpees Over the Bar

16.06.2020

Snatch Technique A
Overhead Squat
3 Sets of 3
Snatch Technique B
5 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance
Snatch Technique C
On the Minute x 11:
1 Squat Snatch

CROSSFIT «GIRL» BENCHMARK WOD
“Nancy”
5 Rounds For Time
400 meter Run
15 Overhead Squats (40/30)

15.06.2020

Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster
Set 1: 50% of 1RM Front Squat
Sets 2-5: Build to Heavy Complex

“Gone in 60 Seconds”
4 Rounds
1 min pull Ups
1 min push Ups
1 min Squat
1 min Rest

13.06.2020

CASH IN
50 Wall Ball
10-9-8-7-6-5-4-3-2-1
Deadlift (100/70)
200 Run
CASH OUT
50 Wall Ball

12.06.2020

Snatch
Build to a Heavy Complex
1 Snatch Grip Deadlift
1Hang Snatch Pull
1 Power Snatch

”Stranger Things”
AMRAP 15
10 Power Snatch
20 Box Jumps
40 Duble Unders

11.06.2020

“Descent”
For Time
27/21 Cal Row
27 Burpees Box Slam Ball
27 Pull Ups
21/15 Cal Row
21 Burpees Box Slam Ball
21 Pull Ups
15/12Cal Row
15 Burpees Box Slam Ball
15 Pull Ups

10.06.2020

Shoulder Press
5-5-5-5-5
Push Press
3-3-3-3-3
Push Jerks
1-1-1-1-1

“Flight Simulator”
Double Unders
10-20-30–40-50-40-30-20-10



1. GYMNASTIC WORK
3 Sets
30 seg Hollow Hold
30 seg Arch Hold
30 seg HS Hold
1 min Rest

2.  EVERY 1:30X7
2 Front Squats
4 Back Squats
 
3.   AMRAP 12
3 Cal Row/Bike
3 DB Snatch
6 Cal Row/Bike
6 DB Snatch
9 Cal Row/Bike
9 DB Snatch

The Return

  1. Every 1:30 x 7 Sets
    3 Deadlift
    3 Power Clean
    3 Jerks
  2. “Pedro Revuelta”
    AMRAP 10
    10 Power Clean
    10 Lateral Burpees Over The Bar

Home Gym Day #35

«Numbers»

21-18-15-12-9:
Odd Object Row
Odd Object Cleans
Burpees

HOME GYM DAY #6

«Palace»

AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round

HOME GYM TUESDAY // 17.3.2020

«Death by Burpee»

On the Minute for AFAP:

«X» Burpees

Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.

HOME GYM MONDAY // 3.16.2020

“Spice Girl”
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35

*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

“Spice Girl” (No Equipment Version)
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats

*Walkouts –  Click HERE for Video
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

13.03.2020

“18 Wheelers”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24″/20″)
Max 10 Meter Shuttle Runs
Rest 4 Minutes Between Rounds

12.03.2020

Overhead Squat
Heavy Set of 3
«FaceTime»
AMRAP 10:
15 Overhead Squats (40/30)
12 Sumo Deadlift High Pulls (40/30)
9 Chest to Bar Pull-ups

11.03.2020

FOR TIME:
1500/1200 Row
100 Double Unders/150 Single
800m Run
1500/1200 Row


10.03.2020

Clean and Jerk Complex
5 Sets:
3-Position Power Clean
3 Push Jerks
«Bottom Line»
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (60/40), 3 Toes to Bar
6 Clean and Jerks (60/40), 6 Toes to Bar
9 Clean and Jerks (60/40), 9 Toes to Bar

Add (3) Reps to Each Movement Until Time Cap

09.03.2020

«Powerball»
5 Rounds:
1 Minute Wallballs (9/6)
1 Minute Alternating Dumbbell Power Snatches (22,5/15)
1 Minute Bike Calories
1 Minute Rest

06.03.2020

“Forniture”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: Max Calorie Row
Odd Minutes: Max Burpees

«JD»

05.03.2020

«Pay Pull»
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (22,5/15)
50 Back Squats*
KILOS
Round 1: 70/45
Round 2: 80/55
Round 3: 90/65
Round 4: 100/70
Round 5: 110/80

04.03.2020

«Super Charged»
AMRAP 15:
30/21 Calorie Assault Bike 
30 Kettlebell Swings (24/16)
30 Box Jumps (24″»/20″»)
30 Deadlifts (60/40)

«Tony»

03.03.2020

OPEN
“Double Jeopardy“
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
Build in Power Snatch Weight
PERFORMANCE
“Double Jeopardy“
On the 4:00 x 5 Rounds:
50 Double Unders
10 Pull-ups
5 Power Snatches
Build in Power Snatch Weight
FITNESS
“Double Jepardy”
On the 4:00 x 5 Rounds:
75 Single Unders
6 Strict Pull-ups
5 Power Snatches
Build in Power Snatch Weight


«Javivi»

02.03.2020

«Pressing Catch»
3 Rounds:
9 Front Squats (40/30)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row

3 Rounds:
9 Front Squats (40/30)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row

3 Rounds:
9 Front Squats (40/30)
7 Toes to Bar
5 Lateral Barbell Burpees

28.02.2020

Barbell Complex
Build to a Heavy Complex:
1 Power Clean
1 Front Squat
1 Push Jerk

«Wise Men»
AMRAP 3:
Max Rounds of «Macho Man» (50/35)
Rest 3 Minutes
AMRAP 3:
Max Rounds of «»Macho Man»» (60/40)
Rest 3 Minutes
AMRAP 3:
Max Rounds of «»Macho Man»» (70/45)

27.02.2020

«Slam Rope»
AMRAP 18:
30m Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb

«Diana»

¨Long Way¨

2 Rounds:
20 Push Presses (50/35)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

25.02.2020

OPEN & PERFORMANCE
Deadlift
Build to a Heavy Set of 5

“The Undertaker”
AMRAP 13:
800m Run
Directly Into…
5 Deadlifts (110/80)
15 AbMat Sit-ups
25 Double Unders

FITNESS
Deadlift
Build to a Heavy Set of 5

“The Undertaker”
AMRAP 13:
800m Run
Directly Into…
5 Deadlifts (80/60)
15 AbMat Sit-ups
40 Single Unders

24.02.2020

«Foot Locker»
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)
Directly Into…
5 Rounds:
9 Power Snatches (35/25)
15 Overhead Squats (35/25)

21.02.2020

“Dead Blue Sea”
Team of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (100/70)

20.02.2020

«Moscow Gold»

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (32/24)
15m Walking Lunge
15/12 Calorie Assault Bike

19.02.2020

“Valenti”
AMRAP 20:
20 Wallballs (9/6)
20 Single Arm Dumbbell Power Snatches (22,5/15)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Clean & Jerk (22,5/15)
20/15 Calorie Row

18.02.2020

SKILLS
Handstand Hold
Handstand Walk

«TABATA TIME»
Handstand Hold
Cal Bike
Push Up
Cal Row

17.02.2020

Hang Squat Clean
Build to a Heavy Single
“Underrated”
AMRAP 10:
30 Double Unders, 1 Hang Squat Clean
30 Double Unders, 2 Hang Squat Cleans
30 Double Unders, 3 Hang Squat Cleans

Rx – 70/50
FITNESS
Hang Squat Clean
Build to a Heavy Single
“Underrated”
AMRAP 10:
45 Single Unders, 1 Hang Squat Clean
45 Single Unders, 2 Hang Squat Cleans
45 Single Unders, 3 Hang Squat Cleans

Fx – 50/30

14.02.2020

«Stranger Things»
Teams of 2
AMRAP 25:
3 Wallballs (9/6)
3 Kettlebell Swings (24/16)
3 Calorie Assault Bike 
6 Wallballs (9/6)
6 Kettlebell Swings (24/16)
6 Calorie Assault Bike 
9 Wallballs (9/6)
9 Kettlebell Swings (24/16)
9 Calorie Assault Bike 

Climb By 3’s Each Round 
*Athletes Switch After Completing Full Rounds
«Rachel»

13.02.2020

Power Snatch
Build to a Moderate Set of 3

“DSquared”
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (60/40)

12.02.2020

«Hammer To Fall»
Buy-In: 15 Clusters (60/40)
3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
Cash-Out: 15 Clusters (60/40)

11.02.2020

Strict Gymnastics
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups

«Burbles»
AMRAP 12:
10 Burpees
25 Double Unders

10.02.2020

«Space Jump»
On the 5:00 x 5 Rounds:
7 Deadlifts (85/60)
20 Alternating Jumping Lunges
7 Deadlifts (85/60)
20 x 10 Meter Shuttle Runs

07.02.2020

Snatch Complex
Build to a Heavy Rep
Hang Squat Snatch
«Maxwell Snatch»
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (50/30)


06.02.2020

Triple Triplets»
Teams of 3:
For Time (25 Minute Cap):
50 Dumbell shoulder Press (15/10)
50/35 Calorie Assault Bike
50 Deadlifts (70/50)
50/35 Calorie Assault Bike
50 Dumbell shoulder Press (17,5/12,5)
50/35 Calorie Assault Bike
50 Deadlifts (80/60)
50/35 Calorie Assault Bike
50 Dumbell shoulder Press (22,5/15)
50/35 Calorie Assault Bike
50 Deadlifts (100/70)
50/35 Calorie Assault Bike

«In Buckle «
AMRAP 5:
60m Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row
Rest 5 Minutes


AMRAP 5:
30m Dumbbell Walking Lunge (22,5/15)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes


AMRAP 5:
60m Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

«Jose A.»

04.02.2020
“La Milla Verde”
AMRAP 15:
Buy-In: 1600m Run
Directly Into…
Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

03.02.2020

Barbell Complex
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

«Racoon City»
For Time:
10 Power Cleans (70/50)
50 Air Squats
10 Front Squats (70/50)
50 Air Squats
10 Push Jerks (70/50)
50 Air Squats

«Victor»

31.01.2020

OPEN
“Crash Test”
For Time:
1,500 / 1,200 Meter Row
45 Lateral Barbell Burpees
30 Deadlifts (100/70)
45 Lateral Barbell Burpees
1,500 / 1,200 Meter Row

FITNESS
“Crash Test”
For Time:
1,500 / 1,200 Meter Row
45 Lateral Barbell Burpees
30 Deadlifts (80/60)
45 Lateral Barbell Burpees
1,500 / 1,200 Meter Row

30.01.2020

ON THE 3:00 X 6 Rounds
24 Abmat sit ups
200 m Run
6 Barbell Strict Press
*Build in strict press weight

29.01.2020

«Training Day»
21-15-9: 
Wallballs (9/6)
Pull-up 
Thrusters (40/30)
Box Jumps (24/20) 
Kettlebell Swings (24/16)

28.01.2020

“Sprint Valley”
5 Rounds:

AMRAP 4
30/20 Calorie Row
20/14 Calorie Bike
AMRAP
10 Meter Shuttles

4 Minutes Rest Between Rounds.

27.01.2020

Back Squat
Heavy Set of 3

“Toblerone”
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (22,5/15)
30 Single Dumbbell Goblet Squats (22,5/15)
30 Single Arm Dumbbell Hang Clean and Jerk (22,5/15)
50/35 Calorie Assault Bike

24.01.2020

OPEN – FITNESS


Partner WOD
“Pacific Blue”
6 Rounds:
7 Power Snatches (30/20)
7 Toes to Bar
7 Box Jumps (24/20)

75/50 Calorie Bike

6 Rounds:
7 Power Snatches (40/30)
7 Toes to Bar
7 Box Jumps (24/20)

75/50 Calorie Bike

6 Rounds:
7 Power Snatches (30/20)
7 Toes to Bar
7 Box Jumps (24/20)

23.01.2020

Skills
Hand Stand Push Ups

OPEN
«Diane»
21-15-9:
Deadlifts (100/70)
Handstand Push-ups Handstand Push-ups

FITNESS
5 Rounds
AMRAP 3
6 Deadlifts (70/50)
9 Push-ups
12 Sit-ups
*Rest 1:00 between rounds

22.01.2020

OPEN
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat


“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (70/50)


FITNESS
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat


“Como Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
60 Single Unders
7 Front Squats (50/30)

«Edgar»

“Half Past Two”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (25/15)
400m Run

«Oscar»

OPEN
Power Clean & Jerk
Build to a Heavy Single

“Bell Air”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (60/40)

FITNESS
Power Clean & Jerk
Build to a Heavy Single

“Bell Air”
AMRAP 12
50 Air Squats
15 Power Clean and Jerks (40/30)

“Feliz en tu día Leti”

17.01.2020
“Lety”
AMRAP 22
1 Deadlift (140/90)
17 Toes To Bar
20 Lateral Burpees

«Mina»

16.01.2020
Push Jerk
Build to a Heavy Set of 3

“Mad Max”
AMRAP 15
15 Slamballs (20/9)
10Box Jump Overs (24/20)
5 Push Jerks (60/40)

«Natalia»

15.01.2020
“Aterriza como puedas II”
50/35 bike
1k Row
50 Wall Balls (9/6)
1 Mile run
50 Wall Balls (9/6)

“Emer”

14.01.2020
*2 Second Pause at Knee & In Catch
«Zoolander»
AMRAP 15:
30 Double Unders
10 Power Cleans (60/40)
30 Double Unders
10 Lateral Barbell Burpees

«Jose»

13.01.2010
«The Grim»
AMRAP 5:
21-15-9:
Overhead Squats (40/30)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (40/30)
Chest to Bar Pull-ups

“Lety”

10.01.2020
OPEN
”Beeper Cheaper”
AMRAP 12:
3 Deadlifts (90/65)
3 Toes to Bar
3 Lateral Burpees
6 Deadlifts (90/65)
6 Toes to Bar
6 Lateral Burpees

Up By 3’s Until Finish

FITNESS
”Beeper Cheaper”
AMRAP 12:
3 Deadlifts (70/50)
3 Toes to Bar
3 Lateral Burpee
6Deadlifts (70/50)
6 Toes to Bar
6 Lateral Burpees

Up By 3’s Until Finish
09.01.2019

TEAM OF 3
AMRAP 20
300m Row
20 Plate Hops
10 Thrusters (30/20)
*COMPLETE FULL ROUNDS BEFORE SWITCHING

«Los Chavales»
08.01.2019

“Alive”
For Time:
Buy-In: 800m Run
21-15-9
Shoulder to Overhead (60/40)
Pull-ups
Cash-Out: 800m Run

07.01.2020

«Dog Bite»
AMRAP 20:
20 Wallballs (9/6)
20 Hang Power Snatches (40/30)
20 Box Jumps (24/20)
20 Front Squats (40/30)
20/15 Calorie Row

03.12.2020

OPEN
“Cool Water”
3 Rounds:
25 Overhead Squats (35/25)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)

FITNESS
“Cool Walter”
3 Rounds:
25 Overhead Squats (20/15)
15 Pull-ups
25/18 Calorie Row
15 Box Jump Overs (24/20)


«Yoli»

02.01.2020
5 Rounds x AMRAP 3:
10 Power Clean (40/30)
20 Double Unders
10 Front Rack Lunge (40/30)
20 Double Unders
Rest 1 Minute Between Round


“Nacho”

30.12.2019
«Miocardio”
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike


«Feliz Cumpleaños Isra»

27.12.2019
OPEN & FITNESS
Thruster
Build to a Heavy Single
“Jackie”
For Time
1,000 Meter Row
50 Thrusters (20/15)
30 Pull-Ups

26.12.2019

“Bola 8”
Tabata:
Kettlebell Swings (24/16)
Bike Calories
Kettlebell Box Step-ups (24/16 to 24/20)
Row Calories

TABATA
8 Rounds:
20 Second On
10 Second Off

23.12.2019

“Rollerballs”
For Time:
60 Double Unders
30 Burpees
60 Double Unders,
30 Wallballs (9/6)
60 Double Unders
30 Deadlifts (100/70)
60 Double Unders
30 Wallballs (9/6)
60 Double Unders
30 Burpees

20.12.2019

OPEN – FITNESS
“Potty Potty”
Team of 2
AMRAP 30
5 Burpee Box Jumps (24/20)
10 Slamballs (20/9)
15 Synchronized Air Squats

«Merche»
19.12.2019

OPEN
“Poly Swing”
AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (32/24)
2 Rope Climbs

FITNESS
“Poly Swing”
AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (24/16)
1 Rope Climb

“Victor”
18.12.2019

OPEN
“Jay Low ”
AMRAP 5: 
Buy-In: 700 Meter Row 
7 Squat Cleans (40/30)
25 Double Unders
 
Rest 5 Minutes
 
AMRAP 5: 
Buy-In: 500 Meter Row 
5 Squat Cleans (50/35)
25 Double Unders
 
Rest 5 Minutes
 
AMRAP 5: 
Buy-In: 300 Meter Row 
3 Squat Cleans (60/40)
25 Double Unders
 
FITNESS

“Jay Low”
AMRAP 5: 
Buy-In: 700 Meter Row 
7 Squat Cleans (30/20)
40 Single Unders
 
Rest 5 Minutes
 
AMRAP 5: 
Buy-In: 500 Meter Row 
5 Squat Cleans (35/25)
40 Single Unders
 
Rest 5 Minutes
 
AMRAP 5: 
Buy-In: 300 Meter Row 
3 Squat Cleans (40/30)
40 Single Unders
“Emi”
17.12.2019

OPEN
Jerk Tecnique
Push Jerk
“Slippers Dipper”
21-15-9:
Push Jerks (60/40)
Lateral Barbell Burpees

FITNESS
Jerk Tecnique
Push Jerk
“Slippers Dipper”
21-15-9:
Push Jerks (40/20)
Lateral Barbell Burpees


«Mina»
16.12.2019

OPEN
“StoneBalls”
AMRAP 20:
50 Wallballs (9/6)
40/30 Calorie Bike
30 Toes to Bar
20 Dumbbell Snatches (22,5/15)


FITNESS
“StoneBalls”
AMRAP 20:
50 Wallballs (6/4)
40/30 Calorie Bike
30 Toes to Bar
20 Dumbbell Snatches (22,5/15)

«Merche»

13.12.2019
OPEN
Tempo Deadlift
Build to a Moderate Single*Tempo: 5 Seconds Up & Down“Dead Run”

“Dead Run”
For Time:
200m Run , 25 Sit-ups, 2 Deadlifts
200m Run, 25 Sit-ups, 4 Deadlifts
200m Run, 25 Sit-ups, 6 Deadlifts
200m Run, 25 Sit-ups, 8 Deadlifts
200m Run, 25 Sit-ups, 10 Deadlifts
Barbell: (120/90)

FITNESS
Tempo Deadlift
Build to a Moderate Single*Tempo: 5 Seconds Up & Down

“Dead Run”
For Time:
200m Run , 25 Sit-ups, 2 Deadlifts
200m Run, 25 Sit-ups, 4 Deadlifts
200m Run, 25 Sit-ups, 6 Deadlifts
200m Run, 25 Sit-ups, 8 Deadlifts
200m Run, 25 Sit-ups, 10 Deadlifts
Barbell: (80/60)

«Andrews»
12.12.2019

OPEN – FITNESS
“Team Boat Murph”
Team of 2
For Time:
1600m Row
100 Pull-ups
200 Push-ups
300 Squats
1600m Row

«Oscar»
11.12.2019

OPEN
3 Position Power Snatch
Build to a Perfect Complex
“Tres Tristes Tigres”AMRAP 3:
50 Double Unders
12 Power Snatches (40/30)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
8 Power Snatches (50/35)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Bike Erg
4 Power Snatches (60/40)
 
FITNESS
3 Position Power Snatch
Build to a Perfect Complex
“Tres Tristes Tigres”AMRAP 3:
75 Single Unders
12 Power Snatches (30/20)
Rest 3 Minutes
AMRAP 3:
75 Single Unders
8 Power Snatches (40/25)
Rest 3 Minutes
AMRAP 3:
75 Single Unders
4 Power Snatches (50/30)

«Cris»
10.12.2019

OPEN
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (60/40)
500/400 Meter Row
10 Push Jerks (60/40)

FITNESS
“Snack Bar”
3 Rounds:
400 Meter Run
10 Power Cleans (40/30)
500/400 Meter Row
10 Push Jerks (40/30)

«The Couple»
05.12.2019

“Granjero Busca Esposa”
Teams of 2
AMRAP 20:
Max Calorie Bike/Row
Station 1:
Bike
Station 2:
30 AbMat Sit-ups
60 m Farmers Carry (32/24)

«Leti»
04.12.2019

OPEN
“Doble Double”
AMRAP 16:
5 Overhead Squats (60/40)
30 Double Unders
10 Deadlifts (60/40)
30 Double Unders

FITNESS
“Doble Double”
AMRAP 16:
15 Overhead Squats (30/20)
45 Single Unders
15 Deadlifts (30/20)
45 Single Unders

03.12.2019

“Burn”
3 Rounds:
800 Meter Row
400 Meter Run
20 Burpees
100 Meter Walking Lunges

«Sergio»

Lunes 2.12.19
OPEN
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
“12 Machos”
AMRAP 12:
3 Rounds of Macho Man (60/40)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

FITNESS
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks
“12 Machos”
AMRAP 12:
3 Rounds of Macho Man (40/30)
15 Toes to Bar
Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

29.11.2019
«Piggy Back»

Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (22,5/15)
12 Lateral Burpees Over Dumbbell
12×10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)

«Isra»

28.11.2019

Open
Amrap 12
9 Power Clean (60/40)
12 Push Up
15 Deadlift (60/40)

Fitness
Amrap 12
9 Power Clean (40/25)
12 Push Up
15 Deadlift (40/25)

«2pm Class»

27.11.2019
«Climbing Annie»
Open&Fitness

10-20-30-40-50
Double Unders
Abmat Sit Up
Afert each set
1-2-3-4-5 Rope Climb

«Maria»

26.11.2019
Open&Fitness

«HEAVY DAY»
Front Squats
2-2-2-2-2-2

25.11.2019

OPEN & FITNESS
“The 2030”
AMRAP 20:
10 Push Press (50/35)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)

21.11.2019

OPEN
AMRAP 12
12 Power Snatch (40/25)
12 Push Up
12 C2B Pull Up

FITNESS
AMRAP 12
12 Power Snatch (40/25)
12 Push Up
12 Pull Up

«Jose»

20.11.2019

OPEN&FITNESS
“Heavy Day”
Back Squat
3-3-2-2-1-1-1

«Joker y Robin»

19.11.2019
«Minuto a Minuto»

OPEN
TEAM OF 3
5 Rounds
Min1: 50 Doubls Unders
Min2: 25 Abmat Sit Up
Min3: Max Cal Bike
Min4: Rest

FITNESS
TEAM OF 3
5 Rounds
Min1: 75 Doubls Unders
Min2: 25 Abmat Sit Up
Min3: Max Cal Bike
Min4: Rest

«Cris»

18.11.2019

OPEN
2 Rounds
15 Power Clean (60/35)
30 Box Jumps
15 Jerks (60/35)
30 Pistols (24”/20)

FITNESS
2 Rounds
15 Power Clean (40/25)
30 Box Jumps
15 Jerks (40/25)
30 Single Legs lateral Step Up (24”/20)

«Rebe»

15.11.2019

“Step By Step”

OPEN
AMRAP 20
30 Single-Dumbbell Box Step-ups (22,5/15)
20 Single-Dumbell Hang Clean & Jerks (22,5/15)
30 Box Jumps (24”/20”)
20 Single -Dumbbell Hang Clean & Jerks (22,5/15)

FITNESS
AMRAP 20
30 Single-Dumbbell Box Step-ups (15/10)
20 Single-Dumbell Hang Clean & Jerks (15/10)
30 Box Jumps (24”/20”)
20 Single -Dumbbell Hang Clean & Jerks (15/10)

«The Boss»

14.11.2019

Open&Fitness
Odd: Movement 1
Even: Movement 2

«Los 5 Puntos para hacer estallar el corazón»

Open&Fitness

5 x 4 AMRAP
1 Suicide Sprint
30/22 Cal Bike
Max Cal Row
* Rest 4 min Between AMRAP

«Las Beas»

12.11.2019

OPEN
Push Jerk
Build to a Heavy Set of 3

“Air Rope”
AMRAP 12:
15 Push Jerks (50/35)
30 Air Squats
60 Double Unders

FITNESS
Push Jerk
Build to a Heavy Set of 3

“Air Rope”
AMRAP 12:
15 Push Jerks (40/25)
30 Air Squats
90 Single Unders

«The Nasty Girl»

11.11.2019

OPEN
“Dead-Jumps-Bar”
21-15-19:
Deadlift (100/70)
Box Jumps (24/20)
Toes to Bar

FITNESS
“Dead-Jumps-Bar”
21-15-9:
Deadlift (70/50)
Box Jumps (20”)
Knees To Rises

«Mariana»

08.11.2019

OPEN & FITNESS
Skills
Ring Muscle Ups

“El Dia de la Cabra”
On the Minute x 20:Odd: Movement 1Even: Movement 2
Cabra ”es la jerga CrossFit para un movimiento que nos desafía. Ejemplos: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. Estos son los mejores días para convertir las debilidades percibidas en fortalezas. No hay mejor manera de hacerlo que hoy. No mejoramos nuestra técnica con una frecuencia cardíaca alta, eso es lo que llamamos «entrenamiento». Hoy está orientado a la «práctica», marcando nuestra mecánica con una frecuencia cardíaca controlada. Como ejemplo, para mejorar la técnica de Double Unders, queremos practicar a baja intensidad, donde realmente podemos centrarnos en la mecánica de las manos y el momento del salto. Cuando combinamos «entrenamiento» con «práctica» durante la semana en las dosis correctas, nos colocamos en la vía rápida hacia los resultados. Elija dos «cabras» para trabajar y alternaremos entre ellas cada minuto. Elija un esquema de repetición apropiado para cada movimiento que mantenga las cosas en el rango de intensidad de la práctica.

«El Señor»
07.11.2019
«Chotis»

Open
4 Rounds
15 Burpees
12 Deadlift (60/40)
9 Hang Power Clean (60/40)
6 Jerk (60/40)

Fitness
4 Rounds
15 Burpees
12 Deadlift (40/25)
9 Hang Power Clean (40/25)
6 Jerk (40/25)

«La Paisana»
06.11.2019

Open & Fitness

«Small»
Team of 3
2000m Row
100/70 Cal Bike
100 Box Jump Over (24’/20′)
100/70 Cal Bike
2000m Row

«María»

5.11.2019

HEAVY DAY
Hang Power Clean
3-3-3-3-3-3

«Sola»

04.11.2019

“Former Farmer”
AMRAP 15:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (22,5/15)