Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds paso lagarto 10 hrpu 10 ring rows Weightlifting (Push Press) 6-6-6-4-4 push press Metcon (Tiempo) 5 rounds for time: 30 saltos laterales a la barra 8 shoulder to OH @ 60% 4rm push press 2 rope climb 10 american kb swing (24/16) […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds sprints con resistencia (compañero le sujeta con goma) 5 burpees Weightlifting (Front Squat) 6-6-6-4-4 front squat Metcon OTM 4’ 5 pull ups 10 push ups 15 air squats 1’ rest Metcon (Tiempo) ladder front squat for time: 10 @ 50% 4rm front […]

Warmup 500 m Run Or Row Paso de Oso + 12 Sit Up Roll x 2 sets 10 Ring Row + 10 Push Up x 2 sets 10 Kipping Swing + 6 Pull Ups x 2 sets Metcon (Rondas y Reps) A-WOD 1: 12´AMRAP: 10 Ring Rows /10 Pull-Ups/ 10 hand reléase push up. Metcon […]

Warmup 500 m row Calentamiento general articular Estiramiento general Calentamiento general para clean & jerk Metcon Shoulder press 4 x 4 Split jerk 4 x 4 Tall squat clean + hang squat clean squat clean 2 x 4 + 2 @ 50% 1rm squat clean 2 x 3 + 2 @ 65% 1rm 2 x […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 DB 10 DB hang clean 5 L/R 5 burpees 5 pull ups Weightlifting (Deadlift) 6-6-6-4-4 snatch deadlift Metcon OTM 4’ 12 T2B 1’ rest Metcon (Rondas y Reps) AMRAP 15’ 10 hang DB cluster (17’50/12’50) 8 burpees over […]

El Wod de hoy lo hicimos 7/12/13. Esta vez en vez de hacer 3 rounds como hicimos aquel dia lo vamos a hacer con 5 rounds. El Wod original era con 3 rounds pero con el tiempo lo han ido subiendo primero a 4 rounds y finalmente se ha quedado en 5 rounds. Warmup 500 […]

Warmup 1000 m row / run Calentamiento general articular Estiramiento general 2 rounds walking lunges OH 1 kb 10 ring rows Weightlifting (Split Jerk) 8-8-8-6-6 split jerk Metcon (Tiempo) 21-18-15-12-9-6-3 HSPU L-pull ups Time Cap: 20’

Warmup 500 m Run or Row Then 2 Rounds: 10 x Bodyweight Good Morning 5 x Inchworm w/ Push Up 8 x Kipping Pull Ups 10 x Ring Row Skill A-SKILL/STRENGTH: Stict Pull Ups 12-10-8-6-4 reps. subiendo de peso entre sets y descanso 1´30´´ Metcon (Tiempo) B-WOD: For Time 1000m Run 60 Sit-Ups Medicine ball […]

Warmup CALENTAMIENTO: -Paso de Oso + 15 Push Ups x 2 sets. -16 Walking Lunge OH KB Goblet. -12 Sit Up OH KB + 12 Air Squat KB – Halo (Circulos por la cabeza con KB) 8 Circulos a izquierda y 8 a derecho. Skill *SKILL:SWING A DOS MANOS: 1` x 2sets. Rest 30“ (Subiendo […]

Workout OPEN 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells/ Woman 35- lb Workout 18.2A 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a “Courtesy of CrossFit Inc.” “https://www.youtube.com/user/CrossFitHQ“