Workout of the day

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)