WOD for Tuesday, Nov 07, 2017

WOD 1

1-mile run
50 overhead squats 60/40
100 GHD sit ups / t2b
150 double-unders
50 sumo deadlift high pulls 60/40
100 box jump overs
Chicos: 25.47 / cap+305
Chicas: 23.52 / cap+19

WOD 2

For time
75m handstand walk
Chicos: 1.24 / cap+7
Chicas: 1.19 / cap+12

CLUSTER

1 rep max cluster

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WOD for Monday, Nov 06, 2017

SNATCH

A. Hang squat snatch 3,3,3,3,3 reps
B. 5* 3 Snatch grip push press + 3 OH squat

BACK SQUAT

5-10-5-20-5-30

RANDY

For time:
75 snatches (75 / 55 lb.)
Chicos: Koski 2.17 / Adams 3.56
Chicas: Thorisdottir 2.29 / Crowley 4.54
https://games.crossfit.com/legacy-leaderboard?competition=2&year=2015

TOMMY V

For time:
21 thrusters 50/35
12 rope climbs
15 thrusters 50/35
9 rope climbs
9 thrusters 50/35
6 rope climbs
Chicos: koski 7.46 / santa cruz cap+19
Chicas: Norman 8.29 / yates cap+16

WOD for Saturday, Nov 04, 2017

Roy

Five rounds:

  • 15 deadlifts, 225 lbs/155 lbs or 100 kg/70 kg
  • 20 box jumps, 24 inch/20 inch or 60 cm/50 cm
  • 25 pull-ups

WOD

For time:
200 run
200 row
400 run
400 row
800 run
800 row
400 run
400 row
200 run
200 row

WOD for Friday, Nov 03, 2017

JERK & SNATCH

A. 5*4 behind the neck press (pause 1” top / peso calentamiento)
B. 5*2 Behind the neck power jerk (2” pause dip & catch)
C. 5* 2 Hang power snatch + 3OH squat (2” pause knees + oh lento y controlado con 1” pause OH

Score: power jerk

BACK SQUAT

Warm up sets
5@30%, 5@40%, 5@50%, 5@60%.

Working sets
6*2@70-80%
Primera rep tempo 5510
La primera rep es tempo 5510
La segunda rep es profunda y explosiva.
Objetivo en todas las reps mantener el tronco vertical, rodillas fuera y bajar muy, muy profundo.

Jackie

For time:

  • 1000 m row
  • 50 thruster 45/35lb or 20/15kg
  • 30 pull-ups

WOD for Wednesday, Nov 01, 2017

JERK

A. 5*5 Push press (1” pause oh)
B. 6*3 power jerk (2” pause lockout)
C. emom10: 1 hang squat clean (rodillas) + 1 front squat + 1 jerk

Score: emom weight

DEADLIFT

3*5 Sn. liftoff (floor to knees pause 30”)@100% del snatch (pause 1” a 3cms del suelo, pause 3” en rodillas).

WOD

7’ amrap
5 kbs 32/24
5 t2b

WOD for Tuesday, Oct 31, 2017

WOD

For time:
1.5 Mile run
50 Pull-ups
50 Power Cleans, 115/80
50/35 Calories, Assault Bike, row o 150 dus
50 Ring Dips
50m Handstand Walk
50/35 Calories, Assault Bike, row o 150 dus
50 Front Squats, 115/80
50 Push Press, 115/80
1.5 Mile Run

WOD for Monday, Oct 30, 2017

SNATCH

A. 10, 8, 6 Behind the snatch grip press.
B. 3* (3+3) / 3* (2+2) / 3*(1+1) Snatch push press + 1 OH squat (5” pausa OH / 5” pausa bottom).
C. 3* (3,3,2,2,1 /r30”) hip snatch

BACK SQUAT

Warm up sets
5@30%, 5@40%, 5@50%, 5@60%.

Working sets
6*2@70-80%
La primera rep es tempo 5510
Las demás profundas y explosivas.
Objetivo en todas las reps mantener el tronco vertical, rodillas fuera y bajar muy, muy profundo.

“ADRIANA”

21, 15, 9
Power snatch 40/30
Box jump
C2b

WOD for Saturday, Oct 28, 2017

"adam brown"

"Adam Brown"
Two rounds for time

Deadlift 135/92,5kg, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 9/6kg
Bench press 90/62,5kg , 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 9/6kg
Clean 62,5kg/47,5kg, 24 reps

WOD for Friday, Oct 27, 2017

CLEAN

A. 15’ to build a heavy clean complex (clean. pull + power clean + squat clean.)
B. 6*2@90-95% Hang squat clean
C. 5*3 @90% del 5 rm del push press.

BACK SQUAT

A. Warm up sets
5@30%, 5@40%, 5@50%, 5@60%.

B. Working sets
6*2@70-80%
primera rep tempo 5510
La primera rep es tempo 5510
La segunda rep es profunda y explosiva.
Objetivo en todas las reps mantener el tronco vertical, rodillas fuera y bajar muy, muy profundo.

WOD

60 pistols
50 wall-ball shots
40 box jumps
30 deadlifts 75/50
20 power cleans 75/50
10 front squats 75/50

GYMNASTICS???.

Cada 3’ durante 15’
1’: 35-25 cal bike, max pull ups
2: 35-25 cal bike, max hspu
3: 35-25 cal bike, max c2b
4: 35-25 cal bike, hspu
5: 35-25 cal bike, max muscle ups