dic
16
2014
WOD 17122014
A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1 B. Tabata: Back Squat @40% Rest with the Barbell no the Back. then, 1600m Run.
Category Archives: WOD
dic
15
2014
WOD 16122014 “POTRI’s BIRTHDAY”
A. STRENGTH: Shoulder Press 5-5-5-5-5 B. 5 Rounds For Time: 30 Box Jumps 20 WallBall Shots 10 Diamond Push Ups 5 Suicides
dic
14
2014WOD 15122014
GYMNASTIC DAY
dic
12
2014
WOD 12122014 “IOSEBA & EDU SAIZ’s BIRTHDAY”
A. ENDURANCE: 3x800m Run B. Aerobic Intervals: 4 x 2′ on : 1′ off 8 Burpees 8 WallBall Shots 8 Toes to Bar 8 Box Jump
dic
11
2014WOD 11122014
A. STRENGTH: Halting Deadlift 3-3-3-3-3-3 B. 21/15/9* Deadlift (110/85kg) HSPU * After each round, perform 60″ Plank
dic
09
2014
WOD 10122014
“The Other Crossfit Total” 1 rep Squat Clean 1 rep Bench Press 1 rep OHS
dic
08
2014WOD 09122014 “COACH MIKE’s BIRTHDAY”
Surprise!!
dic
05
2014
WOD 05122014 “Javi Gomez’s Birthday”
A. SKILLS: Handstand Hold B. 5 Rounds: 60″ accumulated Superman Hold 60″ accumulated Hollow Rock Hold 60″ accumulated Handstand Hold
dic
03
2014
WOD 04122014
A. STRENGTH: Snatch Pull 3-3-3-3-3-3 B. AMRAP 12′: 5 Wall Climb 10 Power Snatch (60/45kg) 15 Box Jumps
dic
02
2014
WOD 02122014
EMOM 32-40′: 1st – 150-200m Row + Max Reps Toes to Bar 2nd – 10 Front Rack Walking Lunges (75/50kg) 3rd – Run 200m + Max Reps HSPU 4th – REST