WOD 26 DE MARZO DE 2024 ( CROSSFIT )

Every minute on the minute For 8 minutes complete:

ODD:3 Strict Press + (3 Push Press +10kg)
EVEN: 15 kettlebell swings

Every minute on the minute For 20 minutes complete:

1- 12 wall balls

2- 15/12 Calories

3- 12 Box Jumps

4- 15 Toes to bar

WOD 26 DE MARZO DE 2024 ( ENDURANCE )

Every 3’ For 36’ complete (4 Rounds):
Set 1:

10 Shuttle Run (5 mts)

20 sit ups
30 Air Squats

Set 2:

10 Double Hang C&J

20 Hollowrocks
30 Alternating Lunges

Set 3:
400 mts Run
Max Single unders

WOD 26 DE MARZO DE 2024 ( HALTEROFILIA)

split jerk
squat clean + power clean hang squat clean
WOD 25 DE MARZO DE 2024 ( CROSSFIT )
Every 2 minutes for 12 minutes:
1 Lap Run + 6 Deadlift

Every minute on the minute For 15’

1- 3 Power Clean + 3 Squat cleans (60/40)
2- 12/10 Calories
3- 7 Burpees + 21 Double unders

WOD 25 DE MARZO DE 2024 ( ENDURANCE )

Amrap 35’
100 mts run
30 Unbroken Russian swings 10 Burpees

100 mts Run

25 Unbroken Goblet Squats 10 Push-Ups

100 mts Run

20 Unbroken Wall Balls

10 Pull ups

100 mts Run

10 unbroken Devil press

10 toes to bar
Rest 1’
WOD 25 DE MARZO DE 2024 ( HALTEROFILIA )
tempo front squats
Snatch pull
muscle snatch
hang power snatch
overhead squat
WOD 22 DE MARZO DE 2024 ( HALTEROFILIA )
snatch deadlift
push jerk
Split jerk
WOD 22 DE MARZO DE 2024 ( CROSSFIT )
Every 90’’ for 12 minutes complete:
4 Front squats + 10’’ 1⁄4 hold position in the last rep.

San Diego Police Department Hero WOD

GS 24
4 Rounds For Time (with a Partner)
800 meter Run / 50 Wall Ball Shots (20/14 lb)
50 Burpees

50 Pull-Ups

WOD 22 DE MARZO DE 2024 ( HALTEROFILIA )

snatch deadlift
push jerk
Split jerk
WOD 21 DE MARZO DE 2024 ( HALTEROFILIA )
push press
power cleans
WOD 21 DE MARZO DE 2024 ( ENDURANCE )
Every 3 minutes for 36
minutes complete:
Set 1:

30 Double-Unders

20 wall balls
10 Burpees

Set 2:
20 Alternating Lunges

10 Box Jumps
5 wall climbs

WOD 19 DE MARZO DE 2024

WOD 19 DE MARZO DE 2024 ( ENDURANCE)
Every minute on the minute For 30 minutes complete:
1- 8 Burpees box Jumps

2- 15/12 bike calories

3- 8 Devil press
4- 15/12 Row Calories

5- 8 Thruster

WOD 20 DE MARZO DE 2024 ( CROSSFIT )

Every minute on the minute For 8 minutes complete:
ODD: 12 Bent over row
EVEN: 100 mts run

For Time:
15-12-9
Deadlift (80/55)
V- sit ups

12-9-6
Deadlift (90/60)
Hollowrocks

9-6-3
Deadlift (100/70)
Toes-to-Bars

WOD 20 DE MARZO DE 2024 ( ENDURANCE )

4 Rounds For time
400 mts Run with wall ball

21 Double C&J
15 DB Front Rack Squats

9 Burpee Deadlifts

WOD 20 DE MARZO DE 2024 ( ENDURANCE )

4 Rounds For time
400 mts Run with wall ball

21 Double C&J
15 DB Front Rack Squats

9 Burpee Deadlifts

WOD 19 DE MARZO DE 2024 ( CROSSFIT )

Every 90’’ for 12 minutes complete:
2 Pull Clean + 1 hang Power clean + 1 Hang squat clean

For time:
2 sets
20 Hang power cleans (50/30)

10 wall climbs
15 Hang power cleans
20 Handstand push ups
10 Hang power cleans
30 Push-Ups
5 Hang power cleans
Rest 1’

WOD 18 DE MARZO DE 2024 ( CROSSFIT )

Every minute on the
minute For 8 minutes
complete:
ODD: 5 weighted Pull ups
Even: 1 Cluster

Open 24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)

♂ 95, 135 lb (43, 61 kg)

Scaled

All for time:

5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)

♂ 65 lb, 95 lb (29, 43 kg)

WOD 18 DE MARZO DE 2024 ( ENDURANCE )

Amrap 35’
100 mts Run
20 kettlebell swings
100 mts Run
20 Dumbbell snatchs

100 mts Run

20 Air Squats

100 mts Run 20 Push ups

Rest 1’

WOD 15 DE MARZO DE 2024 ( CROSSFIT )

JOSEPH MALONEY
For Time
200 meter Run
40 Wall Ball Shots (20/14 lb) 30 Knees-to-Elbows
20 Squat Cleans (135/95 lb) 400 meter Run
30 Wall Ball Shots (20/14 lb) 20 Knees-to-Elbows
10 Squat Cleans (135/95 lb) 800 meter Run
20 Wall Ball Shots (20/14 lb) 10 Knees-to-Elbows
5 Squat Cleans (135/95 lb)

WOD 15 DE MARZO DE 2024 ( ENDURANCE )

THOMAS O’HAGAN
For Time
100 Double-Unders
40 Burpees
25 Power Cleans (115/75 lb) 400 meter Run
25 Power Cleans (115/75 lb) 40 Burpees
100 Double-Unders

WOD 14 DE MARZO DE 2024 ( ENDURANCE )

For Time
1 km Run
40 Box Jumps
30 knee to elbows

20 Devil Press
800 mts Run
30 Weighted step ups

20 Toes to bar
10 Burpee squat clean
400 mts Run
20 Burpee Box Jumps

10 bar Muscle-Ups
5 Burpee thrusters

WOD 13 DE MARZO DE 2024 ( CROSSFIT )

Every minute on the minute For 12 minutes complete:
ODD – 3 Power Clean

EVEN – 12 DB strict press

WOD 13 DE MARZO DE 2024 ( ENDURANCE )

Every minute on the
minute For 10 minutes
complete:
1- 20/14 calories
2- 15 Burpees

Every minute on the minute For 10 minutes complete:

1- 20/14 Calories
2- 15 Double snatch (ktb-DB)

Every minute on the minute For 10 minutes complete

1- 20/14 Calores

2- 30 Sit ups
WOD 12 DE MARZO DE 2024 ( CROSSFIT )
Every 2’ For 12 minutes
200 mts + 3 Back Squat

For time
2 sets
20 One Arm OH Lunges

18 toes to bar
3 wall climbs
15 One Arm OH Lunges

12 pull ups
2 wall climbs
10 One Arm OH Lunges

6 Bar Muscle ups

1 wall climb
Rest 1’

WOD 12 DE MARZO DE 2024 ( ENDURANCE )

Amrap 9’
10 Push-Ups
20 Jumping Lunges

30 Air Squats
Amrap 9’
5 Devil press
10 Plate OH Lunges

15 Dumbbell Thrusters

Amrap 9’
8 Shuttle Run
12 Box Jumps
48 Single unders/24 DU

WOD 11 DE MARZO DE 2024 ( CROSSFIT )

Every minute on the minute For 8 minutes complete:
ODD: 4 Deadlift
Even: 15 Push ups

B)

WOD 11 DE MARZO DE 2024 ( ENDURANCE )

Every 2 minutes for 36
minutes complete:
Set 1:
10 Shuttle Run + Max kettlebell swings
Set 2:
200 mts Run + Box Jumps
Set 3:
100 Double-Unders + Max Hang Clean and jerks

WOD 08 DE MARZO DE 2024 ( ENDURANCE )

ZIRKLE
12 Rounds for Time
200 meter Run
7 Pull-Ups
8 Dumbbell Cleans
4 Handstand Push-Ups

WOD 07 DE MARZO DE 2024 ( CROSSFIT )

Every minute on the minute for 8 minutes complete:
ODD: 12 DB Bench Press from the floor
Even: 12 Bent over row

WOD 07 DE MARZO DE 2024 ( ENDURANCE )

Every 3’ for 30’
complete:
Set 1:

100 mts Run

12 Wall balls

9 Toes to bar

6 Burpees

Set 2:
100 Double-Unders
50 Ktb american Swings (unbroken)

WOD 05 DE MARZO DE 2024 ( HALTEROFILIA)

Front Squat
Hang Power Snatch
WOD 06 DE MARZO DE 2024 ( CROSSFIT )
Every minute on the minute For 12 minutes complete:
1- 4 Deadlift
2- 15 V Sit ups
3- 20 Box Jumps

WOD 06 DE MARZO DE 2024 ( ENDURANCE)

Amrap 16’
200 mts Run
40 Double unders
30 kettlebell snatchs
20 Alternating Lunges

Rest 2’

Amrap 16’
200 mts Row/ski
15 Box Jumps
9 Front Rack Lunges
6 Thrusters

WOD 06 DE MARZO DE 2024 ( HALTEROFILIA)

Snatch deadlift
Snatch pull
High hang snatch pull + Squat snatch
Hang power snatch + OHS
WOD 05 DE MARZO DE 2024 ( ENDURANCE )
For time In pair:
Accumulate 15k mts Bikerg/7 km row
Every 2’ complete:
Set 1- 10 Shuttle Run (5mts) + Max Squat clean
Set 2- 10 Shuttle Run + Max kettlebell swings (OH)
Set 3- 10 Shuttle Run + Max Box Jumps

WOD 05 DE MARZO DE 2024 ( CROSSFIT )

A) Everyminuteonthe
minute For 8 minutes complete:
ODD:6 St HSPU/10 Box HSPU
EVEN: 30 Air Squats

WOD 04 DE MARZO DE 2024 ( ENDURANCE )

Every minute on the
minute For 35’
1- 100 mts Run
2- 15 Burpees
3- 16 Double Deadlifts

4- 50 Double unders

5- 12 Hang C&J

WOD 04 DE MARZO DE 2024 ( HALTEROFILIA)

Narrow grip oh squat Row
Clean and jerk
WOD 04 DE MARZO DE 2024 ( CROSSFIT )
OPEN 24.1
For Time:
21 Dumbbell Snatches (arm 1) (50/35 lb)
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches (arm 2) (50/35 lb)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches (arm 1) (50/35 lb)
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches(arm 2) (50/35 lb)
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches (arm 1) (50/35 lb)

9 Lateral Burpees Over Dumbbell

9 Dumbbell Snatches (arm 2) (50/35 lb)
9 Lateral Burpees Over Dumbbell

Time Cap: 15 minutes

Every minute on the minute for 9 minutes complete:

Set 1: 4 hang Power snatchs Set 2: 15/12 Calories
Set 3: 100 mts Run

WOD 01 DE MARZO DE 2024 ( CROSSFIT )

Every minute on the minute For 6 minutes complete:
1 Squat clean (9/10 RPE)

WOD 01 DE MARZO DE 2024 ( ENDURANCE )

AHMAUD ARBERY
For Time 2.23 mile Run
Directly into, 8 Rounds of:
5 Power Cleans (185/125 lb) 25 Wall Ball Shots (20/14 lb

WOD 01 DE MARZO DE 2024 ( HALTEROFILIA )

Muscle clean + shoulder press
Power clean + hang power clean
WOD 29 DE FEBRERO DE 2024 ( CROSSFIT )
Every 2 minutes for 12
minutes complete:
4 x(1+1⁄4Backsquat)
+ 5 high Jumps

WOD 29 DE FEBRERO DE 2024 ( ENDURANCE )

Amrap 30’
20 calories
Max Bastard Burpees

20 Calories
Max Hang squat clean

20 Calories
Max kettlebell swings

20 calories
Max Shuttle Run (5 mts)

WOD 29 DE FEBRERO DE 2024 ( HALTEROFILIA )

Seated shoulder press Shrugs
Snatch deadlift
Squat snatch w/pause e
WOD 28 DE FEBRERO DE 2024 ( CROSSFIT )
Jerk skill and drills
3 Rounds for Quality
3 Slow motion Strict Press + 3 paused Push jerk

Emom 5’
1 Power Clean + 2 Jerks
Every 90’’ for 9’ 4/3/3/2/2/1
Squat clean and jerk

For time
200 mts Run/Row
15 Hang Clean (70/50)
30 Push ups
100 Double unders
30 Push ups
15 Hang Clean
200 mts Run/ro

WOD 28 DE FEBRERO DE 2024 ( ENDURANCE )

Every minute on the
minute For 30 minutes
complete:
1- 12 Double Snatchs
2- 100 mts Run

3- 15 wall balls

4- 15 Toes to bar

5- 1 Rope climb

WOD 28 DE FEBRERO DE 2024 ( HALTEROFILIA )

Overhead Squat
Power Clean
Clean pull
WOD 27 DE FEBRERO DE 2024 ( ENDURANCE )
Every 2 minutes for 36
minutes complete:
Set 1:
50 Double unders + 10 Thrusters
Set 2:
100 mts Run + 15 Burpees
Set 3:
15/12 Calories +
15 American swings

WOD 27 DE FEBRERO DE 2024 ( HALTEROFILIA )

Push press
Push jerk
Power snatch
Hang power snatch
WOD 27 DE FEBRERO DE 2024 ( CROSSFIT )
Every minute on the minute For 10 minutes complete:
ODD: (8/6/4/4/2) Deadlift
Even: 10 High Box jumps

WOD 26 DE FEBRERO DE 2024 ( CROSSFIT )

WOD 25 DE FEBRERO DE 2024 ( HALTEROFILIA )

Bulgarian squat
Romanian Deadlift
Muscle clean
Hang power clean + front squat

WOD 24 DE FEBRERO DE 2024 ( HALTEROFILIA )

Power Clean
Jerk
Front Squat
WOD 22 DE FEBRERO DE 2024 ( CROSSFIT )
Every minute on the
minute For 10 minutes complete:
ODD:3 Heavy St Pull Up
EVEN: 6 Heavy Push-Ups (plate or banded)

WOD 22 DE FEBRERO DE 2024 ( HALTEROFILIA)

Shoulder press
Power clean
Front squat
Thruster
WOD 21 DE FEBRERO DE 2024 ( CROSSFIT )
A) Every 90 ” For 15′
Set 1: 2 Front Squat

Set 2: 18/15 Calories

B)
2 Rounds

100 mts Run

12 Hang Muscle snatchs

6 Burpees over the bar

Rest 1’

2 Rounds

100 mts Run

16 One arm OHS
6 Burpees over the Dumbbell

WOD 21 DE FEBRERO DE 2024 ( HALTEROFILIA )

Bulgarian squat
clean
snatch
WOD 20 DE FEBRERO DE 2024 ( CROSSFIT )
A) Skillanddrills
Box HSPU Kipping

HSPU

B) Karen(cap10’)
150 Wall Balls

Every break, 5 Burpees

C) Diane (cap 10’)

21-15-9
Deadlift

HSPU

In the remaining time Build a Heavy Deadlift

WOD 20 DE FEBRERO DE 2024 ( ENDURANCE )

Every minute on the
minute For 30 minutes complete:
1- 16 Calories
2- 8 Devil press
3- 100 mts Run
4- 16 Alternating DB Snatchs 5- 8 Burpees

WOD 20 DE FEBRERO DE 2024 ( HALTEROFILIA)

back squat
Power clean & jerk
WOD 19 DE FEBRERO DE 2024 ( CROSSFIT )
Every minute on the
minute For 12 minutes
complete:
1- (4/3/2/1/1/1) Power Clean
2- 16 Alternating cossack Squats (DB/KTB)

Amrap 15’
12 one arm C&J (left)

48 Double-Unders
12 one arm C&J (Right)

Wall Climbs
12 OH Lunges (left)
48 Double-Unders
12 OH Lunges (Right)

WOD 19 DE FEBRERO DE 2024 ( ENDURANCE)

Amrap 10’
3 Rounds
100 mts Run
15 Kettlebell swings

10 Burppes
In the remaining time Max Single unders
Amrap 10’
3 Rounds
12/10 Calories

15 Box Jumps

10 Push ups
In the remaining time Max Air Squats

Amrap 10’
20 Thrusters (plate 20/15)

15 Jumping Lunges
10 sit ups

WOD 19 DE FEBRERO DE 2024 ( HALTEROFILIA )

push press
WOD 16 DE FEBRERO DE 2024 ( CROSSFIT )
” SNYDER“

6 Rounds for Time

10 Hang Power Snatches (95/65 lb)

20 Chest-to-Bar Pull-Ups

16 Alternating Front Rack Lunges (95/65 lb)

33 Sit-Ups

WOD 15 DE FEBRERO DE 2024 ( ENDURANCE )

Every 2 minutes for 36
minutes complete:
Set 1:
10 Calories + 20 Russian swings

Set 2:
10 Hang squat clean & jerks + 10 Burpee over the bar

Set 3:
100 mts Run + Max Single unders

WOD 15 DE FEBRERO DE 2024 ( HALTEROFILIA )

Front squat
hang muscle clean + split jerk
hang power clean
WOD 15 DE FEBRERO DE 2024 ( CROSSFIT )
Amrap 8’
16 Air Squats

8 Box HSPU

Amrap 20’
50 Double-Unders
1 Rope Climb
7 Handstand Push-Ups

7 Devil press
21 wall balls

WOD 14 DE FEBRERO DE 2024 ( CROSSFIT )

Every minute on the minute for 10 minutes complete:
ODD: 3 Deadlift
EVEN: 20 Box Jumps
3 Rounds:
Amrap 3’
3 Hang Clean (60/40)

6 Push ups
9 Toes to bar
rest 1’

Amrap 3’

10 Calories

5 Burpees
Rest 1’

WOD 14 DE FEBRERO DE 2024 ( ENDURANCE )

For Time:
100 Double-Unders

50 Kettlebell snatchs

25 Burpees
5 Rope Climbs
1 km Run
5 Rope Climbs
25 Burpees
50 Kettlebell snatchs

100 Double unders

WOD 14 DE FEBRERO DE 2024 ( HALTEROFILIA )

Squat clean + push press
power snatch + hang power snatch
WOD 13 DE FEBRERO DE 2024 ( CROSSFIT )
For Quality, build a heavy rep in 8′
3-3-2-2-1-1

Back Squat

For time:
50 Calories
120 Single unders /50 D.U

50 Goblet Lunges

120 Single unders

50 Kettlebell Swings

120 single unders

50 v-sit ups
120 Single unders

50 Wall Balls
120 Single Unders

WOD 13 DE FEBRERO DE 2024 ( ENDURANCE )

Amrap 35’
400 mts Run
24 DB Hang C&J

12 Push ups
24 DB Lunges

12 sit ups

WOD 12 DE FEBRERO DE 2024 ( CROSSFIT )

Amrap 8’
5 C&J (60/40)

10 Push ups

15 Air Squats

Amrap 8’
2 Wall Climbs
12 Dumbbell snatchs

16 Goblet squats

Amrap 8’
3 Bar Muscle ups
6 Burpess
9 One Arm KTB OHS

WOD 12 DE FEBRERO DE 2024 ( ENDURANCE )

Every minute on the minute For 36 minutes complete:
1- 12/10 Calories
2- 15 kettlebell swings

3- 12/10 Calories
4- 15 thrusters
5- 12/10 Calories
6- 15 Burpees

WOD 12 DE FEBRERO DE 2024 ( HALTEROFILIA )

shoulder press
bent over row
Power Snatch
WOD 09 DE FEBRERO DE 2024 ( ENDURANCE )
’’BERT’’
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges

400 meter Run

200 Air Squats
400 meter Run
150 Walking Lunges

400 meter Run

100 Push-Ups
400 meter Run
50 Burpees

WOD 09 DE FEBRERO DE 2024 ( HALTEROFILIA )

hang power snatch
squat snatch
WOD 09 DE FEBRERO DE 2024 ( CROSSFIT )
” PARAMEDIC MEMORIAL BELL ”
For Time:
Buy-In: 911 meter Run
4 Rounds of:
20 Deadlifts (185/135 lb)

15 Burpees
19 Kettlebell Swings (20 kg)
79 meter Farmer’s Walk (2×20 kg)

Buy-Out: 911 meter Run

WOD 08 DE FEBRERO DE 2024 ( CROSSFIT )

Every minute on the minute for 10 minutes:
ODD- 10 Strict Pull Up
Even- 10 strict HSPU

For time:
50 wall Balls

40 sit ups
30 Box Jumps

3 wall climbs
40 wall balls

30 hollowrocks

20 Box Jumps

2 Wall climbs
30 wall balls

20 V-sit ups
10 Box Jumps

1 wall climbs

WOD 08 DE FEBRERO DE 2024 ( ENDURANCE )

Every 3 minutes for 30
minutes complete
Set 1-

10 Hang Clean and jerk + 10 Front Rack lunges

Set 2-

15/12 Calories + 10 Devil Press

WOD 08 DE FEBRERO DE 2024 ( HALTEROFILIA )

Deadlift
hang squat clean + split jerk
WOD 07 DE FEBRERO DE 2024 ( HALTEROFILIA )
back squat
power clean + push press
WOD 07 DE FEBRERO DE 2024 ( CROSSFIT )
Every 2’ for 12’ complete
12/10 Calories sprint + 4 Deadlifts

For time
800 mts Run
30 Bent over row
30 DB lunges (farmer)

30 Push ups
400 mts Run
20 DB hang Clean
20 DB Front Rack Lunges

20 DB Push ups

200 mts Run

10 DB Squat clean

10 DB OH Lunges

10 Burpee deadlift

WOD 07 DE FEBRERO DE 2024 ( ENDURANCE )

3 Rounds
400 mts Run
30 Kettlebell Swings
60 Double-Unders
30 Thrusters (empty Bar)

60 Double-Unders
30 Burpees

WOD 06 DE FEBRERO DE 2024 ( CROSSFIT )

Skill and Drill (C&J) (12’)
3 Rounds
3 Muscle Clean + 3 Strict Press
3 Rounds
3 Paused Power Clean + 3 Front Squats + 3 Jerk

Every minute on the minute for 6’ complete:

1 Pull Clean + 1 Power Clean+ 1 Squat Clean + 1 jerk (adding weight)
For time:
21-15-9
kettlebell swings

toes to bar

12-9-6
Devil Press

Chest to bar

WOD 06 DE FEBRERO DE 2024 ( ENDURANCE )

8 Rounds
Min 1- 40’’ Max effort Row
Min 2- 40’’ Max effort Bikerg Min 3- 40’’ Max Double unders

Min 4- 40’’ Max Burpees

Min 5- 100 mts Run

WOD 06 DE FEBRERO DE 2024 ( HALTEROFILIA )

front squat
power snatch
hang power snatch
WOD 05 DE FEBRERO DE 2024 ( CROSSFIT )
Every 2 minutes for 10 minutes
4 Back Squat + 100 mts Run

Every 3 Minutes for 18 minutes complete:

set 1:

20 Wall ball
15 Box jumps

10 Burpees

set 2:
14 Hang Snatchs
12 Push ups
10 Front rack Lunges

set 3:
500 mts Row/1200 Bikeerg Max Single Under

WOD 05 DE FEBRERO DE 2024 ( ENDURANCE )

Amrap 35’
200 mts Run
15/15 Dumbbell Snatchs

50 Double unders
30 Goblet squats
50 Double unders
15/15 dumbbell jerks

200 mts Run

rest 1’

WOD 05 DE FEBRERO DE 2024 ( HALTEROFILIA )

shoulder press
front squat
deadlift
WOD 02 DE FEBRERO DE 2024 ( CROSSFIT )
A) Every minute on the
minute For 10 minutes
complete:
ODD – 3 Deadlift + 2 Power
Cleans + 1 jerk
EVEN – 50 Double unders

“Marston”
AMRAP in 20 minutes
1 Deadlift (405/285 lb)
10 Toes-to-Bar

15 Bar Facing Burpees

WOD 02 DE FEBRERO DE 2024 ( ENDURANCE )

“MLK DAY”
For Time
100 mts run
63 Cleans (95/65 lb)
100 mts Run
64 Wall Ball Shots (20/14 lb)
100 mts Run
64 Pull-Ups
100 mts Run
65 Kettlebell Swings (1.5/1 pood)
100 mts Run
68 Front Squats (95/65 lb)
–

WOD 02 DE FEBRERO DE 2024 ( HALTEROFILIA )

Deadlift
power clean +jerks
WOD 01 DE ENERO DE 2024 ( ENDURANCE )
Amrap 30’
team of three
1600 mts Run together

400 Double unders

300 Calories

200 Dumbbell Lunges

100 one Arm OHS

WOD 01 DE FEBRERO DE 2024 ( HALTEROFILIA )

push press + split jerk
high hang muscle snatch
hang power snatch + squat snatch
WOD 01 DE FEBRERO DE 2024 ( CROSSFIT )
For Quality in 8 minutes:
10-8-6-4-2

back Squat (Adding weight)

Every 4 minutes for 24 minutes complete:

set1–
200 mts Row
12 Box step ups

12 Thrusters

sett 2-
200 mts Run
30 Kettlebell Swings
12 HSPU

WOD 31 DE ENERO DE 2024 ( CROSSFIT )

A) Every 90’’ for 12 ‘
minutes complete:
Set 1:

1 Power snatch + 2
Hang Power Snatch
set 2:

20 Box jumps over

B) Amrap 18’
teammate A: 30 Calories

teammate B: 30 wall balls

teammate C: 30 Burpees

rest 1’

teammate A: 15 Devil press

teammate B: 15 OHS (60/40)

teammate C: 200 mts run

rest 1’ and repeat

WOD 31 DE ENERO DE 2024 ( ENDURANCE )

For Time (35’)
4 Rounds

100 mts Run

12 Burpees
24 Kettlebell STOH

rest 2’

4 Rounds

50 Double unders

24 Sit ups
12 Goblet Thruters

rest 1’

4 Rounds

15/12 Calories
12 Push Ups
24 Alternating Lunges

WOD 31 DE ENERO DE 2024 ( HALTEROFILIA )

clean pull
snatch pull
high hang squat clean
hang squat clean
WOD 30 DE ENERO DE 2024 ( ENDURANCE )
A ) For time
1 km Run
200 single unders

50 Air Squats
25 Devil Press
5 Rope Climbs

25 Devil Press
50 Air Squats
1 km Row

WOD 30 DE ENERO DE 2024 ( HALTEROFILIA )

front squat
muscle snatch
power snatch
WOD 30 DE ENERO DE 2024 ( CROSSFIT )
Every 90’’ for 12 minutes complete:
3 Push Press + 10 Toes to bar (Build a 3 Rms)

4 Rounds
6 jerks (50/35)
10 Push Ups
50 Double Unders

10 Burpees
6 jerk
rest 1’ each round

WOD 29 DE ENERO DE 2024 ( CROSSFIT )

Emom 6’
3 Heavy squat Clean (8/10 RPE)

EMOM 6’
12 Cal Row

EMOM 6’
12 Cal Bike

EMOM 6’
100 mts Run

WOD 29 DE ENERO DE 2024 ( ENDURANCE )

Amrap 35’
400 mts Run
8 Burpee Box jumps

12 Kettlebell Snatchs

8 Shuttle Run (7mts)

12 Kettlebell Snatchs

8 push ups

WOD 29 DE ENERO DE 2024 ( HALTEROFILIA )

bent over row + shoulder press
power clean + jerk
WOD 26 DE ENERO DE 2024 ( HALTEROFILIA )
Back squat
Hang Snatch
WOD 26 DE ENERO DE 2024 ( CROSSFIT )
ROBERT NAGEL
3 Rounds for Time
100 foot Overhead Walking Lunges (45/25 lb)
20 Wall Ball Shots (20/14 lb)
20 Box Jumps (24/20 in)
10 Push Presses (135/95 lb)

WOD 26 DE ENERO DE 2024 ( ENDURANCE)

OMAR (Running version)
For Time
400 mts Run
10 Thrusters (95/65 lb)

15 Bar-Facing Burpees
400 mts Run
20 Thrusters (95/65 lb)

25 Bar-Facing Burpees
400 mts Run
30 Thrusters (95/65 lb)

35 Bar-Facing Burpees

WOD 25 DE ENERO DE 2024 ( CROSSFIT )

EMOM 12’
1.- 12 HSPU
2.- 2 squat Clean

For time in pairs (22’)

100 Calories (i go, you go) Every 3 minutes

10 synchro Air squat

100 OH swings (i go, you go) Every 2 minutes

10 synchro sit ups

100 Hang C&J (50/30) (i go, you go)

WOD 25 DE ENERO DE 2024 ( ENDURANCE )

A ) For time
2 ROUNDS
400 mts Run
12 Burpees Squat Clean

12 Dumbbell Lunges
12 Push ups
Rest 2’
4 Rounds
200 mts Run
4 Man Makers
8 Box step ups (x2 DB)

12 Dumbbell Snatchs

WOD 25 DE ENERO DE 2024 ( HALTEROFILIA )

Squat Clean
Deadlift
WOD 24 DE ENERO DE 2024 ( CROSSFIT )
EMOM 15’
1.- 2 Front Squat

2.- 3/3 WindHill

3.- 1 Rope Climbs

B ) For time: (Cap 15’)

2 rounds
20 Back Squat (40/25)
100 mts run

20 push ups

rest 90’’

2 rounds
15 Overhead squats

200 mts Row

15 Ring dips/ Box Dips

WOD 24 DE ENERO DE 2024 ( ENDURANCE )

Every minute on the minute For 36 minutes
complete:
1- 15/12 Row Calories
2- 15 Shuttle Run
3- 15/12 Cal BIKE-ERG

4- 15 Devil Press
5- 15 Box Jumps
6- Rest

WOD 24 DE ENERO DE 2024 ( HALTEROFILIA )

jerk + Front squat

Power Clean + Jerk

WOD 23 DE ENERO DE 2024 ( CROSSFIT )

EMOM 14’’
1.- 2 Pull Clean + 1 Hang Power Clean + 1 jerk

2.- 20 Hollowrocks

AMRAP 6’
3 Deadlift (100/65)

6 Burpee
9 T2b
rest 2’

Amrap 6’
2 wall Climbs
4 Box Jumps
6 Double DB C&J

WOD 23 DE ENERO DE 2024 ( ENDURANCE )

AMRAP 30′
120 Double-Unders

90 Air Squats
60 Kettlebell snatchs

30 Burpees
1 Km Run
30 Burpees
60 Kettlebell snatchs

90 Alternating Lunges

120 Double-Unders
WOD 23 DE ENERO DE 2024 ( HALTEROFILIA )
Split snatch
Power Snatch
Back Squat
WOD 22 DE ENERO DE 2024 ( HALTEROFILIA )
Squat Snatch
Snatch Pull
Muscle Snatch
WOD 22 DE ENERO DE 2025 ( CROSSFIT )
Amrap 8’
15 Pull Up

25 Air Squat

Emom 18’
1- 45 DU
2- 10 Thurster (40/25)

3- 20 Kettlebell swing

WOD 22 DE ENERO DE 2024 ( ENDURANCE )

4 Rounds
15 Calories
10 Double Hang C&J

5 Burpees

Rest 1’ each round

4 Rounds
200 mts Run
20 kettlebell Swings
15 Goblet Squats
5 Push ups

WOD 19 DE ENERO DE 2024 ( CROSSFIT (

“Browny“
For Time
Buy-In: 2,013 meter Row

Then, 9 Rounds of:

3 Deadlifts (100/60 kg)
3 Strict Handstand Push-Ups
30 Overhead Walking Lunges (15/10 kg Plate)
4 Pull-Ups

Buy-Out: 2,023 meter Row

WOD 19 DE ENERO DE 2024 ( ENDURANCE )

“The New york minute”

For Time (with a Partner)
150 Wall Ball Shots (20/14 lb)
30 Muscle-Ups
30 Clean-and-Jerks (155/105 lb)

Partners switch every minute.

WOD 19 DE ENERO DE 2024 ( HALTEROFILIA )

Clean and Jerk
WOD 18 DE ENERO DE 2024 ( CROSSFIT )
AMRAP 8’
12 Bent Over Row

9 Sit Ups
3 Devil Press

OPEN 21.2
For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
20 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
30 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
40 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs

(24/20 in)
50 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
Time Cap: 20 minutes

WOD 18 DE ENERO DE 2024 ( ENDURANCE )

Every minute on the
minute for 15 minute
complete:
1- 8 Devil Press
2- 30 Double unders

3- 16 DB Thrusters
rest 2’
Every minute on the minute complete:
1- 10 Burpee box jumps

2- 15 shuttle run
3- 20 kettlebell swing

WOD 18 DE ENERO DE 2024 ( HALTEROFILIA )

Front Squat .
Clean pull
Squat Clean
WOD 17 DE ENERO DE 2024 ( CROSSFIT )
EMOM 8’
1 Power Clean + 1 Push Jerk +1 SplitJerk+1Front squat

AMRAP 8’
7 Push Jerk (60kg/40 kg)

7 Burpee

rest 1’

AMRAP 8’
(50kg/35kg)

6 Thrusters
30 Double unders

WOD 17 DE ENERO DE 2024 ( ENDURANCE )

For time: (Time cap 35′)
100 Burppes Toes to bar,
Every 3 minutes from the minute 0

2 wall climbs

then…
1 km run then…
10-20-30

Devil press

wall balls

Box Jumps

WOD 17 DE ENERO DE 2024 ( HALTEROFILIA )

Power Snatch
Deadlift
WOD 16 DE ENERO DE 2024 ( HALTEROFILIA )
High Hang Squat Clean
Low Hang Squat Clean
Hang Squat Clean
WOD 16 DE ENERO DE 2024 ( CROSSFIT )
EMOM 12’
1.- 3 Back Squat
2.- 10 Glute Bridge + 10 Hollow Rocks

For time: (cap 20’)

21-15-9 (40kg/30kg)

deadlift
Push ups
Hang Snatchs
HollowRocks

100 mts Run

WOD 16 DE ENERO DE 2024 ( ENDURANCE )

2’ON-1’OFF for36
minutes:
set1: 30 Russian swings +
Max Double unders
set2: 20 Calories + Max Air Squats
set3: 100 mts Run + Max Burpees

WOD 15 DE ENERO DE 2024 ( CROSSFIT )

Emom 8’
set 1: 1 Power Clean + 2 Hang Power Clean
set 2: 30 Double unders

EMOM 20’
1.- 15 Pull Ups

2.- 20 Sit Up
3.- 1 Lap Run
4.- 8 Stirct Press

WOD 15 DE ENERO DE 2024 ( ENDURANCE )

Amrap 15’
400 mts Run
30 Dumbbell Thrusters

15 Burppes
rest 3’
Every minute on the minute for 15’ complete:
1- 30’’ Max effort Row
2- 30’’ Double Unders
3- 30’’ Box Jumps

WOD 15 DE ENERO DE 2024 ( HALTEROFILIA )

Snatch
OHS
Power Snatch
WOD 12 DE ENERO DE 2024 ( ENDURANCE )
“Zachary Tellier”
for Time
10 Burpees
10 Burpees

25 Push-Ups
10 Burpees

25 Push-Ups

50 Lunges
10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

150 Air Squats

WOD 12 DE ENERO DE 2024 ( HALTEROFILIA )

Back Squat
Power Clean
WOD 13 DE ENERO DE 2024 ( CROSSFIT )
Justin Walker
5 Rounds for Time

22 Power Cleans (115/75 lb)

27 Box Jumps (24/20 in)

17 Toes-to-Bars

WOD 11 DE ENERO DE 2024 ( CROSSFIT )

For Quality 10’
3 Rounds
3 back strict press + 3 Snatch Ballance

Skill and drills

(build a perfect complex)
Muscle Snatch + 1 Hang Power Snatch + 1 OHS

B) 4 Rounds For time in Pairs (Cap 20’)

1 km Bikerg/ 500 mts Row
30 Wall Balls
100 mts Run (togethers)
WOD 11 DE ENERO DE 2024 ( ENDURANCE )
5 Rounds
200 mts Run
20 Hang Clusters
10 burpees
20 Front Rack Lunges

10 v sit ups

WOD 11 DE ENERO DE 2024 ( HALTEROFILIA )

Snatch Balance + OHS
Power Snatch + Hang Power snatch
WOD 10 DE ENERO DE 2024 (CROSSFIT)
EMOM 12’
1.- 6 Strict HSPU

2.- 1 Lap Run

OPEN 21.3
For time:

15 front squats

30 toes-to-bars

15 thrusters

Rest 1′

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Rest 1′

15 front squats
30 bar muscle-ups

15 thrusters
Mujeres: 29kg/65 lb. Hombres: 43kg/95 lb Time cap: 15 min

WOD 10 DE ENERO DE 2024 ( ENDURANCE )

Amrap 35’
800 mts Run
25 kettlebell swings

50 Air Squats
25 Push ups
50 Lunges
25 sit ups

WOD 10 DE ENERO DE 2024 ( HALTEROFILIA )

Squat Clean
Front Squat
Jerk
WOD 09 DE ENERO DE 2024 ( ENDURANCE )
4 rounds
For time (Cap:35’)

100 mts Run

12 Burpee squat clean
100 mts Run
12 Dumbbell Snatchs
100 mts Run
12 Toes to bar
100 mts Run
12 Wall balls

WOD 09 DE ENERO DE 2024 ( HALTEROFILIA )

Snatch Pull + Muscle Snatch
Heavy Snatch Pull
WOD 09 DE ENERO DE 2024 ( CROSSFIT )
EMOM 12’
1.- 4 Deadlift (8/10 RPE)

2.- 12 Burpee

For time: (cap 15’)

3 Set
1 DT (60/40)
15 Air Squats
15 Box Jumps

15 Sit up

WOD 08 DE ENERO DE 2023 ( CROSSFIT )

Amrap 9’
5 Back Squat

15 Push Up

Amrap 9’
20 Russian Swing

100 mts Run

Amrap 9’
20 Dumbbell C&J

40 Double Unders

WOD 08 DE ENERO DE 2023 ( ENDURANCE )

Emom 35’
1- 12/10 Calories
2- 15 Burpees
3- 100 mts Run
4- 15 Box Jumps
5- 40’’ Double unders

WOD 08 DE ENERO DE 2023 ( HALTEROFILIA )

Power Clean
Jerk
WOD 05 DE ENERO DE 2024 ( CROSSFIT )
RENEE
AMRAP (in a Team of 3) in 31 minutes

29 Wall Ball Shots (20/14 lb)

29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)

Each partner must perform a 1,991 meter Row at some point during the WOD.

WOD 05 DE ENERO DE 2024 ( ENDURANCE )

“MAHAN”
AMRAP in 40 minutes
800 meter Run
7 Pull Ups
10 Hang Clean (115/75 lb)
21 Wall Balls (20/14 lb)

After the first 800 meter Run, perform 1 round of the 7/10/21 movements. After the second Run,
perform 2 rounds. Continue adding 1 extra round after each 800 meter Run.

WOD 05 DE ENERO DE 2024 ( HALTEROFILIA )

Snatch
Clean and Jerk
WOD 04 DE ENERO DE 2023 ( CROSSFIT €
AMRAP 12’
12 Doble kettlebell Jerks

6 Toes-to-Bars
12 Jumping Lunge

5 Rounds
9 kettlebell snatchs (left)

3 Burpees
9 kettlebell snatchs (right)

3 Burpees
9 kettlebell Thrusters
3 Bar Muscle ups

WOD 04 DE ENERO DE 2023 ( ENDURANCE )

Every minute on the
minute For 30
minutes complete:
1- 100 mts Run
2- 20 thrusters (empty Bar) 3- 10 Burpees
4- 20 one Arm OHS

5- 10 Calories

WOD 05 DE ENERO DE 2024 ( HALTEROFILIA)

Front Squat

Push press

Clean

WOD 03 DE ENERO DE 2024 (CROSSFIT )

EMOM 12’
1º- 5 Back Squat

2º- 40 D.U.

3º- 20 Push Up

Amrap 18’
50 Single unders

20 Hollowrocks

15 wall balls
5 Devil Press

WOD 03 DE ENERO DE 2024 (ENDURANCE)

Amrap 16’
5 Burpees over the Box

10 Shuttle Run (5 mts)

10 Box step ups

Amrap 16’
30 Double unders

20 Kettlebell swings

10 Goblet Squats

WOD 02 DE ENERO DE 2024 (HALTEROFILIA)

shoulder press
push press
Muscle snatch
power snatch
WOD 02 DE ENERO DE 2024 (CROSSFIT )

EMOM 15’
1º- 4 Power Clean

2º- 10 HSPU
3º- 1 Lap Run

FOR TIME
“GRACE”

30 C&J (60/40)

On the minute 5 Burpees

WOD 02 DE ENERO DE 2024 (HALTEROFILIA )

Deadlift
Squat clean
Power clean
WOD 02 DE ENERO DE 2024 (HALTEROFILIA)
shoulder press
push press
Muscle snatch
power snatch
WOD 29 DE DICIEMBRE DE 2023 ( CROSSFIT)
End 2023
For Time (in pair)
2023 mts Row
12 Dumbbell complex

52 Burpees Box Jumps

7 Heavy Deadlifts
365 Single unders
Dumbbell comlex
1 rps: 1 Devil press + 1 Man makers

WOD 29 DE DICIEMBRE DE 2023 ( ENDURANCE )

AMRAP 36′
365 Double-Unders On the minute
5 Push ups

Then

Amrap 12’
Max Devil press On the minute 5 Jumping Squats

Then
2023 mts BIKE-ERG In the remaining time
Amrap
7 Thrusters 52 kg 7 Burpees
52 Single unders

WOD 29 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Back squat
Power clean
Cluster
WOD 28 DE DICIEMBRE DE 2023 ( CROSSFIT )
“Schmalls”

For Time

800 meter Run.

Then 2 Rounds of:

50 Burpees.
40 Pull-Ups.
30 Pistols.
20 Kettlebell
Swings (1.5/1
pood)
10 Handstand Push-Ups. Then

800 mts Row

WOD 28 DE DICIEMBRE DE 2023 ( ENDURANCE)

Every minute on the
minute For 35
minutes complete:
1- 15 one arm kettlebell snatchs
2- 15 Push ups
3- 15 one arm kettlebell snatchs
4- 15 Goblet Squats
5- 15 Calories

WOD 28 DE DICIEMBRE DE 2023 ( HALTEROFILIA)

shoulder press

Squat Clean

Bulgarian squat

WOD 27 DE DICIEMBRE DE 2023 ( CROSSFIT )

Every minute on the
minute For 15’
minutes complete
1- 16 wall balls
2- 16 Box Jumps
3- 16 kettlebell snatchs
Amrap 12’
50 Double unders
15 Hang Power Snatchs

50 Double unders
15 Overhead squats

WOD 27 DE DICIEMBRE DE 2023 ( ENDURANCE )

Amrap 30’
800 mts Run
50 Double unders
40 Dumbbell snatchs

30 Burpees
20 Shuttle Run

10 Devil Press

WOD 27 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Romanian deadlift
power snatch
squat snatch

WOD 26 DE DICIEMBRE DE 2023 ( ENDURANCE)

Every minute on the
minute For 35
minutes complete:
1- 15/12 Calories

2.- 100 mts Run

3- 15 American swings
4- 45’’ Double-Unders

5- 15 Burpees

WOD 26 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

pause Front squat
Power clean + jerk + squat clean
WOD 26 DE DICIEMBRE DE 2023 ( CROSSFIT )
Amrap 35’
Run 400 mts Together Teammate A: 30 Deadlift Teammate B: 30 Burpee Pull ups
Teammate C: Max Hang C&J (60/40)
Teammate D: Max pinch grip carry
Rest 60’’ each round

WOD 22 DE DICIEMBRE DE 2023 ( HALTEROFILIA)

Push press
bend row
Power clean
WOD 22 DE DICIEMBRE DE 2023 ( CROSSFIT , ENDURANCE)
” 12 Days of Christmas ”

( CrossFit Vallecas Style )

adding one movement per round:

100 mts run
2 Dumbbell Thrusters
3 Push Presses
4 Dumbbell squat Cleans
5 Dumbbell Snatches
6 Kettlebell Swings
7 Pull-Ups
8 Knees-to-Elbows
9 Push ups
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (6/6 one Dumbbell)

WOD 21 DE DICIEMBRE DE 2023 ( CROSSFIT )

5 Rounds (Cap 8’)
10 toes to bar

4 Devil press

5 Rounds (cap 8’)

10 wall balls
2 wall climbs

5 Rounds (cap 8’)

12 kettlebell swings

6 Box Jumps

WOD 21 DE DICIEMBRE DE 2023 ( ENDURANCE )

A ) 4 Rounds
100 mts Run

8 Hang Clean

4 Burpees

100 mts Run

8 Front Squats
4 Burpees

100 mts Run

8 Thrusters

4 Burpees

WOD 21 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

split clean + split jerk
squat clean + split jerk
WOD 20 DE DICIEMBRE DE 2023 ( ENDURANCE )
A ) For Time (cap 40’)
800 mts Run
25 x (1 Devil press + 1 Thruster)
800 mts Run
100 wall balls
800 mts Run
200 Double-Unders
25 x (1 wall Climbs + 1 Burpee)
800 mts Run

WOD 20 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Shoulder press
snatch pull
split snatch
WOD 19 DE DICIEMBRE DE 2023 ( HALTEROFILIA )
Deadlift
muscle clean
power clean
WOD 19 DE DICIEMBRE DE 2023 ( CROSSFIT )
Every minute on the
minute For 15 minutes complete:

1- 10 Hang Clean & jerks

2- 15 Box Jumps
3- 20 OHS (one arm)

Every 2 minutes for 12 minutes

complete:
Set 1- 1 Heavy Squat Clean
Set 2- 200 mts Run

WOD 19 DE DICIEMBRE DE 2023 ( ENDURANCE )

Every minute on the minute For 40 minutes complete:
1- 15/12 Row Calories
2- 15 Burpees
3- 100 mts Run
4- 15 Double Thrusters

5- 40’’ Double unders

6- 15 BIKE-ERG Calories

WOD 18 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Front rack hold
snatch pull
muscle snatch
power snatch
WOD 18 DE DICIEMBRE DE 2023 ( CROSSFIT )
EMOM 10′
1.- 5 Deadlift (Adding weight)
2.- 1 Lap Run
EMOM 10’
1.- kettlebell Front Rack Squat (x2)
2.- 12 Burpee

AMRAP 10′
5 Toes to bar
10 Push ups
20 Jumping Lunges

WOD 18 DE DICIEMBRE DE 2023 ( ENDURANCE )

Amrap 35′
TeammateA: 25 Calories Teammate B: 25 Burpees
Teammate A: 100 Double unders
Teammate B: 50 Air Squats
Teammate A: 400 mts Run Teammate B: 40 DB Snatchs

WOD 15 DE DICIEMBRE DE 2023 ( CROSSFIT )

A ) Clasificatorio # 2
2 Rounds

20 Al Db snatch

20 Double Unders / 50 Single Unders

2 Rounds

10 Alt Devil press

20 Double Unders / 50 Single Unders

B) Amrap 20’ ‘’Karen’’

150 wall balls
in the remaining time build a 1 Heavy Squat Clean and Jerk

WOD 15 DE DICIEMBRE DE 2023 ( ENDURANCE )

BERT
For Time

50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges

400 meter Run

200 Air Squats
400 meter Run
150 Walking Lunges

400 meter Run

100 Push-Ups
400 meter Run
50 Burpees

WOD 15 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Squat Snatch
snatch pull

clean pull
squat clean & split jerk

WOD 14 DE DICIEMBRE DE 2023 ( CROSSFIT )

EMOM 12′
1.- 6/6 OH Lunge
2.- 4 weighted Strict Pull Up 3.- 12 V sit Up

AMRAP 15’
100 mts Run
15 toes to bar
3 Deadlift (100/70)

1 Wall climb
100 mts Run
9 Pull ups
3 Deadlift (100/70)

1 Wall Climb
100 mts run
6 Bar Muscle ups

3 Deadlift (100/70)

1 Wall Climb

WOD 14 DE DICIEMBRE DE 2023 ( ENDURANCE )

A ) 1 mile Run
then…

B ) Every minute on the minute For 30’

1- 15 Double Thrusters

2- 8 Burppes box jumps

3- 30 Double-Unders

WOD 14 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Front squat
hang squat snatch
squat snatch
WOD 13 DE DICIEMBRE DE 2023 ( CROSSFIT )
EMOM 10’
ODD- 1 Squat clean
EVEN- 40 Double Unders

Every 2’ for 20 minutes complete:

set 1: 10 Hang C&J + 10 Front squats
set 2: 10 Devil Press

WOD 13 DE DICIEMBRE DE 2023 ( ENDURANCE )

Amrap 15′
15 Calories
50 Double-Unders
15 Burpees
50 Shuttle Run (4mts)

Rest 1’ each round

Amrap 15’
200 mts Run
15 kettlebells swings

30 Air Squats
15 Push-Ups
Rest 1’ each round
WOD 14 DE DICIEMBRE DE 2023 ( HALTEROFILIA )
overhead squat
power clean + hang squat clean
WOD 12 DE DICIEMBRE DE 2023 ( ENDURANCE )
Every minute on the
minute for 35
minutes complete:
1-
2- 15 Hang power cleans

3- 15 Burpees
4- 15 Double DB Jerks

5- 45 Double-Unders

WOD 12 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Deadlift
power clean + front squat + thruster
WOD 12 DE DICIEMBRE DE 2023 ( CROSSFIT )
EMOM 8’
1.- 1 Back Squat
2.- 20/20 Lateral Plank

Amrap 22’ (in pairs)

Teammate A: 12 Calories Teammate B: 10 Burpees

Teammate A: 20 Wall balls Teammate B: 10 Push ups

Teammate A: 100 mts Run Teammate B: 20 one Arm OHS

WOD 11 DE DICIEMBRE DE 2023 ( CROSSFIT )

EMOM 15′
1.- 3 Push Press
2.- 25 Russian Swing

3.- Rest

3 Rounds (Cap 15’)

10 Double Thrusters

12 Double snatchs

24 Box Jumps
48 Double unders

WOD 11 DE DICIEMBRE DE 2023 ( ENDURANCE )

A ) Amrap 30’
200 mts Run
25 American swings

15 Burpees
10 Box Jumps

WOD 11 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Shoulder press
power snatch + hang snatch pull
WOD 07 DE DICIEMBRE DE 2023 ( ENDURANCE )
Every minute on the
minute for 40
minutes complete:
1- 20 Kettlebell Swings
2- 10 Burpee Box Jumps

3- 15/10 Calories
4- 100 mts Run

WOD 07 DE DICIEMBRE DE 2023 ( CROSSFIT )

Emom 35′
1-15/12 calories
2- 1 Rope Climb
3- 3 Man makers
4- 25 Air Squats
5- 50” Plank hold

WOD 07 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Front squat
squat clean & jerk
WOD 05 DE DICIEMBRE DE 2023 ( HALTEROFILIA )
muscle clean + push press
Back squat
WOD 05 DE DICIEMBRE DE 2023 ( CROSSFIT )
A) 4′ ON – 1′ OFF for 35′
Set 1:
Amrap
3 power cleans
60 du
10 ktb swing

Set 2:
Amrap
20 sit ups
5 pull ups
16 wall balls

WOD 05 DE DICIEMBRE DE 2023 ( ENDURANCE )

Every 90’’ for 36′
Set 1 .- 100 mts Run + Max Air Squats
set 2 .- 12/10 Calories + Burpees
set 3.- 50 DU/100 SU + Max Knee to elbows

set 4. – rest

WOD 04 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

shoulder press
below knee power clean
power clean
WOD 04 DE DICIEMBRE DE 2023 ( CROSSFIT )
EMOM 35’
1.- 2 Back Squat
2.- 20 Push Up
3.- 20 Thruster empty bar

4. – 20 Renegade Bent Over Row

5.- 100 mts Run

WOD 04 DE DICIEMBRE DE 2023 ( ENDURANCE )

A ) Amrap 40′
400 mts Run
25 Kettlebell swings 25 Burpees
200 mts Run
15 Goblet Squats

15 Goblet Lunges

rest 1’

WOD 01 DE DICIEMBRE DE 2023 ( CROSSFIT )

A ) Clasificatorio # 1
1 Minuto Max Burpees To Target

B) ‘’DT’’ (cap:20’)
5 Rounds
12 Deadlift
9 Hang Clean
6 Jerks
200 mts Run each round

WOD 01 DE DICIEMBRE DE 2023 ( HALTEROFILIA)

back squat
split clean + split jerk
WOD 01 DE DICIEMBRE DE 2023 ( ENDURANCE )
The 29
4 Rounds for Time

29 Kettlebell Swings (1.5/1 pood)

29 Sit-Ups

29 Box Jumps (24/20 in)

29 Knees-to-Elbows

29 Burpees

WOD 30 DE NOVIEMBRE DE 2023 ( CROSSFIT )

EMOM 15’
1.- 15 Pull Ups
2.- 15 Push Press

3.- 20 Wall Ball

As far as possible 15’

1-2-3-4-…

wall climbs
2-4-6-8-…
toes to bar

3-6-9-12-…

Kettlebell swings

WOD 30 DE NOVIEMBRE DE 2023 ( ENDURANCE )

2 Rounds
– 1 Mile Run
100 Overhead Swings
100 Double unders
50 x (1 Devil + 2 DB squats)

WOD 30 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

split jerk
bent over row
hang power snatch
hang power clean
WOD 28 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )
Deadlift
Muscle Snatch
Power Snatch
WOD 29 DE NOVIEMBRE DE 2023 ( CROSSFIT )
EMOM 10’
1.- 12 HSPU
2.- Power Clean + Hang Power Clean

Every 2 minutes for 18 minutes complete:

set 1: 100 mts Run + Max Devil press
set 2: 12/10 Calories + Max Front Rack Lunges
set 3: 50 Double unders + Max Box step ups

WOD 29 DE NOVIEMBRE DE 2023 ( ENDURANCE )

Every 3’ for 9’
400 mts Run

Every 2’ for 12’

set 1- 300 mts Row

set 2- 200 mts Run

Every minute on the minute for 12

minutes complete:
1- 20 thrusters
2- 20 Burpees
3- 20 Jumping Jacks

WOD 29 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

muscle snatch
snatch pull
power snatch
squat snatch
WOD 28 DE NOVIEMBRE DE 2023 ( CROSSFIT )
EMOM 14′
1.- 2 Front Squat
2.- 20 V sit Up

OPEN 16.5
21-18-15-12-9-6-3

Thrusters

Burpees (bar facing)

WOD 28 DE NOVIEMBRE DE 2023 ( ENDURANCE )

Every minute on the
minute for 40
minutes complete:
1- 12/10 Calories
2- 15 Double C&J

3- 50’’ Rope jump

4- 20 Kettlebell Swings

5- 100 mts Run

WOD 27 DE NOVIEMBRE DE 2023 ( CROSSFIT )

EMOM 18’
1.- 6 Deadlift
2.- 15 Burpee
3.- Rest
4.- 20 Doble Ktbl C&J

5. 60 DU
6. Rest
3 Rounds (10’)
30 Kettlebell snatchs

20 Hollowrocks
10 Box Jumps

WOD 27 DE NOVIEMBRE DE 2023 ( ENDURANCE )

Amrap 15’
400 mts run
in the remaining time

4 Devil press
8 Push ups

12 DB Lunges

Amrap 15’
400 mts run
in the remaining time:

3 Man makers
6 bent over row
9 DB squats

WOD 24 DE NOVIEMBRE DE 2023 ( CROSSFIT )

‘’SHIELD 15160’’
15 Rounds For Time:

160 meter Row

5 Power Cleans
15 Push-Ups

WOD 24 DE NOVIEMBRE DE 2023 ( ENDURANCE )

“KELLY’’
5 Rounds For Time

400 meter Run

30 Box Jumps
30 Wall Ball Shots

WOD 24 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

bulgarian squat
shoulder press
deadlift
WOD 23 DE NOVIEMBRE DE 2023 ( ENDURANCE )
Amrap 18’
44 Double unders

22 Box Jumps
11 Clusters (40/25)

Amrap 18’
100 mts Run
55 Lunes
33 Kettlebell swings

WOD 23 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

Snatch pull
squat clean + front squat
WOD 23 DE NOVIEMBRE DE 2023 ( CROSSFIT )
EMOM 16’
1.- 3-10 Strict Pull Up
2.1 8/8 Unilateral Deadlift

5 Rounds (15’)
40 Double unders

20 wall balls
10 Burpees

WOD 22 DE NOVIEMBRE DE 2023 ( CROSSFIT )

Every 2’ for 12’
5 Tempo Back Squats

For time:
400 mts Run
30 Hang Power Clean (60/40)
400 mts Run
30 Jerks (50/30)
400 mts Run
30 Thrusters (40/25)

WOD 22 DE NOVIEMBRE DE 2023 ( ENDURANCE )

4 Rounds
200 mts Run

100 Double unders

20 Double Long Cycle

20 Push Ups
30 one arm snatchs
30 Goblet Squats

WOD 22 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

Overhead squat
power snatch
squat snatch
hang power snatch
hang squat snatch
WOD 21 DE NOVIEMBRE DE 2023 ( ENDURANCE )
Every Minute on the
minute for 35
minutes complete:
1- 15 Thrusters (30/20)
2- 15 Overhead Swings

3- 15 Calories
4- 15 Burpees
5- 15 Toes to bar

WOD 21 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

push press
power clean
WOD 21 DE NOVIEMBRE DE 2023 ( CROSSFIT )
EMOM 12
1- 3 Power Snatchs

2- 40 Double unders

Amrap 18’
12 Overhead Squats

6 Devil Press
12 Box Jumps
6 Devil press
12 Bent over row

WOD 20 DE NOVIEMBRE DE 2023 ( CROSSFIT )

A ) Emom 8
1.- Power Clean +Split Jerk + Push Jerk
2.- 5 Strict T2b

Amrap 8’
10 Burpee Push Up

12 Goblet Lunge

Amrap 8’
15/12 Cal

200m Run

WOD 20 DE NOVIEMBRE DE 2023 ( ENDURANCE )

Amrap 40’
400 mts Run
20 Double DB thrusters

20 Double DB Deadlifts

200 mts Run

10 Devil Press
10 Double DB Lunges

50 Double Unders

WOD 20 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

back squat
Deadlift
snatch
WOD 17 DE NOVIEMBRE DE 2023 ( CROSSFIT )
HAYWARD
10 Rounds (with a Partner)

7 Hang Clean (50/35)

29 Air Squats
10 Strict pull ups

Then

ANDRES
5 Rounds
30 Push ups
6 Power snatchs
18 OH Swings (32/24)

WOD 18 DE NOVIEMBRE DE 2023 ( ENDURANCE )

Baz
Amrap 30’
30 Double unders

8 Squat cleans
11 Hang release Push-Ups
100 mts run each roun
WOD 17 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )
deadlift
Clean + split jerk
WOD 16 DE NOVIEMBRE DE 2023 ( CROSSFIT )
EMOM 12
1.- 3-6 Reverse Strict HSPU 2.- 12 Bent Over Row
3.- Rest

For time
21-15-9
chest to bar pull ups Dumbbell Clusters
1 Lap run each round

WOD 16 DE NOVIEMBRE DE 2023 ( ENDURANCE )

A ) 5 Rounds
200 mts Run
3 Rope Climbs

6 Burpees Box Jumps

12 Hang Power Snacths

24 Double Unders

WOD 16 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

front squat
Power clean + 3 push press
WOD 15 DE NOVIEMBRE DE 2023 ( CROSSFIT )
EMOM 12
1.- 5 Deadlift
2.- 6/6 One Arm OHS
Amrap 15’
12 jerks (60/40)
6 Burpees
12 Front Rack Lunges

6 Push ups

WOD 15 DE NOVIEMBRE DE 2023 ( ENDURANCE )

A ) For Time:
400 mts Run
50 Double Long Cycle

50 Burpees
rest 1’
400 mts Run
50 Front rack squats

50 sit ups
rest 1’
400 mts Run
50 Double squat Clean

50 hollowrocks

WOD 15 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

hang muscle snatch
Squat clean
WOD 14 DE NOVIEMBRE DE 2023 ( CROSSFIT )
EMOM 15
1.- 3 Back Squat

2. 2 Power Snatch

3.- 30 Sit ups

B) ForTime:
20-15-10
Power Clean

40-30-20
Air squats

60-45-30

Double Unders

WOD 14 DE NOVIEMBRE DE 2023 ( ENDURANCE )

Emom 40′
1- 15/12 Calories
2- 20 Dumbbell snatchs

3- 20 Box Jumps
4- 40 Double Unders
5- 20 Push Ups

WOD 14 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

hang muscle snatch + overhead squat
hang power snatch +
squat snatch
WOD 13 DE NOVIEMBRE DE 2023 ( CROSSFIT )
Amrap 10’
1 Rope Climb 12 Push Up

Amrap 10’
15/12 Calories
20 overhead Swing

Amrap 10’
1 Lap Run
12 Burpees

WOD 13 DE NOVIEMBRE DE 2023 ( ENDURANCE )

For time
1 Mile Run
21 Devil Press
42 Dumbbell Squats

rest 1’
3 Rounds
200 mts Run
12 Dumbbell Thrusters

6 Burpees

WOD 13 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

shoulder press
squat clean + split jerk
WOD 10 DE NOVIEMBRE DE 2023 ( CROSSFIT )
A) emom 9’
1- 2 Hang squat clean

2- 100 mts Run

3- 5 Pull ups

‘’JOHNSON’’
AMRAP in 20
minutes
– 9 Deadlifts (245/165
lb)
– 8 Muscle-Ups
– 9 Squat Cleans
(155/105 lb)

WOD 10 DE NOVIEMBRE DE 2023 ( ENDURANCE )

‘’ALEXANDER LOPEZ’’

3 Rounds
40 Burpees
30 kettlebell Swings 20 Box Jumps
10 Pull Ups

WOD 10 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

Front squat
power snatch + hang power snatch
squat snatch + hang squat snatch
WOD 08 DE NOVIEMBRE DE 2023 ( CROSSFIT )
A ) Emom 12′
1.- 1 Power Clean + 3 Push Press
2.- 10 Hollowrocks + 10 Superman

B ) For Time
3 Rounds
20 wall balls
20 Dumbbell snatchs Rest 90”
3 Rounds
10 Thrusters (50/30)

10 Burpees

WOD 08 DE NOVIEMBRE DE 2023 ( ENDURANCE )

A ) For Time
– 1 Mile Run
3 Rounds
2 Rope Climbs
30 V Sit-Ups
30 Russian swings

– 800 mts Run

2 Rounds
40 Goblet Squats 40 sit ups
40 Russian Twists

– 400 mts Run

60 Goblet Lunges

60 Flutter kicks
60 hollowrocks

WOD 08 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

muscle clean + split jerk
snatch balance + power snatch
WOD 07 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )
High Pull Snatch
Snatch

Clean

WOD 07 DE NOVIEMBRE DE 2023 ( CROSSFIT )

EMOM 10′
1.- (10-8-6-4- 2)

weighted Pull Up

2.- 1 lap Run

For Time (cap 18′)

4 Rounds
50 Double unders
12 Front Rack lunges (50/35)
8 Handstand Push-Ups

2 Rope Climbs

WOD 07 DE NOVIEMBRE DE 2023 ( ENDURANCE )

A ) Every minute on the
minute For 36
minutes complete
1- 12 Calories

2- 12 Dumbbell Thrusters

3- 12 Push ups

4- 12 Box step ups (2 Ktb)

WOD 06 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )
bulgarian squat
snatch pull
Hang power snatch
WOD 06 DE NOVIEMBRE DE 2023 ( CROSSFIT )
A ) EMOM 35’
1.- 1 Back Squat

2.- 1 15 Push Up

3.- 1 20 Kettlebell Swing

4.- 20 Ring Row

5.- 10 Calories

WOD 06 DE NOVIEMBRE DE 2023 ( ENDURANCE )

Amrap 12′

30 Double-Unders

6 Devil press
12 Box jumps

Rest 2′

Amrap 12′

100 mts Run

10 Burpees
20 Air Squats

WOD 03 DE NOVIEMBRE DE 2033 ( CROSSFIT )

“PILCHUCK”
6 Rounds
10 Front Squats (225/155 lb)
24 Kettlebell Swings (2/1.5 pood)
14 Burpee Box Jump Overs (24/20 in

WOD 03 DE NOVIEMBRE DE 2023 ( ENDURANCE )

” HALLOWOD”
For Time

10 Burpees

31 Russian Kettlebell Swings (70/56 lb)

10 Burpees

31 Box Jumps (24/20 in)

10 Burpees

31 Push Presses (75/55 lb)

10 Burpees

31 Pull-Ups

10 Burpees
31 Ball Slams (30/20 lb)

10 Burpees

31 Dumbbell Snatches (50/35 lb)

1,031 meter Row

WOD 03 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

deadlift
squat clean
High hang squat clean
WOD 02 DE NOVIEMBRE DE 2023 ( CROSSFIT )

A ) EMOM 12′
1.- 3 Deadlift (7/10 RPE)

2.- 12 kettlebell Push press

3.- 12/10 calories

B ) For time ( Cap 18′)

2 Rounds
40 Hang Cluster (24/16)

20 Deadlifts (80/55)
40 Push-Ups
Rest 90”
WOD 02 DE NOVIEMBRE DE 2023 ( ENDURANCE )
For Time cap 35′
2 Rounds
100 single Unders

50 Air Squats
Rest 1′
2 Rounds
20 Calories
20 Dumbbell hang C&J
Rest 1′
2 Rounds

400 mts Run

20 Burpees

WOD 02 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

back squat
split snatch
WOD 31 DE OCTUBRE DE 2023 ( CROSSFIT )
EMOM 9′
1.- 3 Front Squat (9/10 RPE) 2.- Doble Ktbl 5 deadlift +30” Farmer hold
3.- 20 sit up

Amrap 18′ (Goal 3 Rounds)

15 Toes to bar
15 Thrusters (30Kg/20kg) Rest 1′
15 Overhead squats

15 Box Jumps
Rest 1′
WOD 31 DE OCTUBRE DE 2023 ( ENDURANCE )
Every minute on the
minute For 36 minutes complete :
1- 15/12 Row Cal

2- 20 Dumbbell snatchs
3- 15/12 Bike Cal

4- 20 kettlebell swings
5- 15/12 Ski Cal

6- 20 Push Ups

WOD 31 DE OCTUBRE DE 2023 ( HALTEROFILIA )

front rack hold 10″
squat clean and split jerk
WOD 30 DE OCTUBRE DE 2023 ( CROSSFIT )
EMOM 18′
1.- 8 Strict press
2.- 30” L hanging Hold
3.1 8 Doble Long Cycle
4.- 20 Double-Unders + 20 Air Squats
5.- 30” HandStad Hold
6.- 100 mts Run

For Time (cap 8′) 21-15-9

HANG CLEAN (60/35) BURPEES OVER THE BAR
WOD 30 DE OCTUBRE DE 2023 ( ENDURANCE )
Every 10′ for 40′
complete:
100 mts Run
3 Devil Press
6 Box Jumps
9 Dumbbell Squats

WOD 30 DE OCTUBRE DE 2023 ( HALTEROFILIA )

snatch pull
muscle snatch
power snatch
squat snatch
WOD 27 DE OCTUBRE DE 2023 ( CROSSFIT )
DRK
5 Rounds for Time

6 Bar Muscle-Ups

23 Russian Kettlebell Swings (70/53 lb)

19 Toes-to-Bars

44 Double-Unders

25 meter Kettlebell Lunges (70/53 lb)

WOD 27 DE OCTUBRE DE 2023 ( ENDURANCE )

DOM
For Time

50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans (100/75 lb)

Handstand Push-Ups

Then, 50 Calorie Row

WOD 27 DE OCTUBRE DE 2023 ( HALTEROFILIA )

Hang Power Split Clean
deadlift
WOD 26 DE OCTUBRE DE 2023 ( ENDURANCE )
Amrap 30′
50 Devil press

Every minute from minite 0 10 Air Squats

50 Devil Cluster
Every minute from to start Cluster
10 Lunges

In the remaining time Amrap

5 Push ups
10 Box Jumps
20 Double unders

WOD 26 DE OCTUBRE DE 2023 ( HALTEROFILIA )

shoulder press
Squat clean + jerk
WOD 19 DE OCTUBRE DE 2023 ( CROSSFIT )
A ) Every 90″ for 9′
5 Deadlift
B ) Amrap 20’ (in pair)
24 Calories
8 synchro Burpees
24 Hang Clean (x2 DB)

en 8 Devil Press

WOD 26 DE OCTUBRE DE 2023 ( CROSSFIT )

EMOM 10
ODD: 1 Muscle Snatch +
1 Hang Power Snatch+
1 OHS
Even: 30 Crossover/60 DU

For Time
400 mts Run
30 Front Squats (50/35)

30 Burpees over the bar

400 mts Run
30 Hang snatchs (40/30)

30 Burpees over the bar

400 mts Run
30 Front Rack step ups (30/20)
30 Burpees over the bar

WOD 25 DE OCTUBRE DE 2023 ( CROSSFIT )

Amrap 8′
3 Deadlift 80/55

6 Burpee
18 Air Squat

For time (25’)

200 mts Run

9 Devil Press

15 Calories

21 Pull ups
200 mts Run

15 Devil Press

21 Calories
9 Pull ups
200 mts Run

21 Devil Press

9 Calories
15 Pull ups

WOD 25 DE OCTUBRE DE 2023 ( ENDURANCE )

Every minute on the minute For 36 minutes complete:
1- Max effort Row (40”)
2- 100 mts Run
3- 15 Thruster
4- 15 Box Jumps
5- Max effort BIKE-ERG (40”)
6- 15 Burpees
WOD 25 DE OCTUBRE DE 2023 ( HALTEROFILIA )
Back squat
split clean
Squat clean + jerk
WOD 24 DE OCTUBRE DE 2023 ( HALTEROFILIA )
power clean
split jerk w/pause
WOD 24 DE OCTUBRE DE 2023 ( CROSSFIT )
A ) Amrap 10’
12 HSPU
25 Kettlebell Swing

3 Rounds (cap 21’)

4 Wall climbs
12 Overhead Lunges

24 Box Jumps
12 Front rack Lunges

4 Rope Climb

WOD 24 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) For time
4 Rounds
400 mts run
60 Double-Unders

30 Air Squats
60 Russian Twists

30 Turkish sit ups

Rest 1′
WOD 23 DE OCTUBRE DE 2023 ( CROSSFIT )
A ) EMOM 35’
1.- 5 Back Squat

2.- 20DU+1PowerClean

3.- 15 Kettlebell SDHP

4.- 3x (5 Push Up + 10 Mountain climbers)

5- Rest

WOD 23 DE OCTUBRE DE 2023 ( ENDURANCE )

For Time
50 Row Calories
50 Burpees box step ups

50 Dumbbell snatchs
50 BIKE-ERG Calories

50 Front Rack lunges

50 Dumbbell hang CJ
1 km Run
50 Dumbbell Thrusters

50 Push ups

WOD 23 DE OCTUBRE DE 2023 ( HALTEROFILIA )

push press
squat clean + front squat
WOD 20 DE OCTUBRE DE 2023 ( ENDURANCE )
EDWARD GERAGHT
For Time
800 meter Run
50 Hang Cleans (75/45 lb)

800 meter Run

50 Power Snatches (75/45 lb)
800 meter Run
50 Shoulder-to-Overheads (75/45 lb)
800 meter Run

WOD 20 DE OCTUBRE DE 2023 ( HALTEROFILIA )

squat clean + split jerk
WOD 20 DE OCTUBRE DE 2023 ( CROSSFIT )
THE HAMMY
For Time

1,000 meter Run

7 Squat Clean-and-Jerks (135/95 lb)

50 Push-Ups

7 Squat Clean-and-Jerks (135/95 lb)

50 Sit-Ups

7 Squat Clean-and-Jerks (135/95 lb)

50 Box Jumps (24/20 in)

7 Squat Clean-and-Jerks (135/95 lb)

50 Pull-Ups

7 Squat Clean-and-Jerks (135/95 lb)

1,000 meter Row

WOD 19 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) AMRAP 30′
200 mts Run
15 Overhead squats

15 Box Jumps
200 mts Run
15 Burpees toes to bar

15 Squat clean
200 mts Run
15 Wall balls
15 Burpees

WOD 19 DE OCTUBRE DE 2023 ( HALTEROFILIA )

A ) EMOM 8
5 Deadlift

B ) Amrap 20’ (in pairs)

24 Calories
8 synchro Burpees
24 Hang Clean (x2 DB)

8 Devil Press
WOD 18 DE OCTUBRE DE 2023 ( CROSSFIT )
Every 2’ for 10’
3 Front Squat
(tempo 3’’-3’’-1’’)

Every 2’30’’ for 10’

20 Box step up (front rack position)
Every 90’’ for 12’’
set 1- 10 Calories + 1 Lap Run
set 2- 20 Jerks (60/40)
WOD 18 DE OCTUBRE DE 2023 ( ENDURANCE )
A ) For time
Time cap 35′

6 Rounds
100 mts run
30 Air Squats
100 mts Run

20 OH Swings
100 mts Run

15 Push ups
100 mts Run
10 OverHead Lunges

WOD 18 DE OCTUBRE DE 2023 ( HALTEROFILIA )

deadlift
push jerk+ split jerk
bulgarian squat
WOD 17 DE OCTUBRE DE 2023 ( CROSSFIT )
EMOM 8’
1.- 3 Hang Power Snatch

2.- 40 D.U.

Amrap 20′
200 mts Run
30 Overhead squats (30/20) 3 Wall Climbs
200 mts Run
20 Overhead squats (40/30) 6 Wall Climbs
200 mts Run
10 Overhead squats (50/35) 9 Wall climbs
In the remaining time Amrap
30” Plank hold
30” tríceps extension
30” hanging Hold
30” 90° bíceps curl position

WOD 17 DE OCTUBRE DE 2023 ( HALTEROFILIA )

power clean +front squat
WOD 17 DE OCTUBRE DE 2023 ( CROSSFIT )
EMOM 8’
1.- 3 Hang Power Snatch

2.- 40 D.U.

Amrap 20′
200 mts Run
30 Overhead squats (30/20) 3 Wall Climbs
200 mts Run
20 Overhead squats (40/30) 6 Wall Climbs
200 mts Run
10 Overhead squats (50/35) 9 Wall climbs
In the remaining time Amrap
30” Plank hold
30” tríceps extension
30” hanging Hold
30” 90° bíceps curl position

WOD 16 DE OCTUBRE DE 2023 ( CROSSFIT )

Emom 16′
1.- Pull Clean + Power Clean
2.- 20’’/20’’ Lat Plank
3.- 5 STRICT Pull Up
4.- 50’’ Deep Hold (x2 ktb)

For time
Every 4’ for 16 minutes complete:
set 1: 30 Hang C&J (40/25) set 2: 5 Cindy
set 3: 30 Burpee pull ups set 4: 30 KTb squat Clean (24-24/16-16)

WOD 16 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) AMRAP 35′ (GOAL: 4 ROUNDS)
100 mts Run
10 Devil Press (x2 DB)

100 mts Run

10 Devil Clean

100 mts Run

10 Front Rack Lunges

Rest 90” each Round

WOD 16 DE OCTUBRE DE 2023 ( HALTEROFILIA )
muscle snatch
WOD 13 DE OCTUBRE DE 2023 ( CROSSFIT )
CLAUDIA
For Time
25 Power Cleans

20 Thrusters

15 Bar Over Burpee

800 meter Run

25 Power Cleans

20 Thrusters

15 Bar Over Burpees

20 Goblet Squats

400 meter Run

25 Power Cleans

20 Thrusters

15 Bar Over Burpees

200 meter Run

WOD 13 DE OCTUBRE DE 2023 ( ENDURANCE )
YULETIDE
AMRAP in 40 minutes

2,000 meter Run

150 Wall Ball Shots (9/6 kg) 30 Clean-and-Jerks (42/30 kg)
30 Bar Over Burpees
30 Power Snatches (42/30 kg)
In the remaining time, AMRAP of:
Calorie Row

WOD 13 DE OCTUBRE DE 2023 ( HALTEROFILIA )

back squat
power clean w/pause
WOD 11 DE OCTUBRE DE 2023 ( CROSSFIT )
A) EMOM 8’
2 Muscle Snatch + 2 Hang Power Snatch

B ) For time
5 wall climbs
10Devil Press
30 Overhead squats (40/25) 40 wall balls
1 Mile run
40 wall balls
30 overhead squats

10 Devil press
5 wall climbs

WOD 11 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) For time in pairs (35’)
100 Calories

50 Russian swings

50 Box step ups

50 Burpees

100 Calories

50 Goblet Thrusters

50 Box Jumps

50 Ktb SDHP

100 Calories

WOD 11 DE OCTUBRE DE 2023 ( HALTEROFILIA )

Overhead squat
power snatch + Squat snatch
WOD 10 DE OCTUBRE DE 2023 ( HALTEROFILIA )
push press
squat clean & split jerk
WOD 10 DE OCTUBRE DE 2023 ( CROSSFIT )
A ) Amrap 8’
6 HSPU
12 Bent over Row

18 V Sit Up

B ) 3 Rounds
100 mts Run
10 Push ups
20 kettlebell swings
100 mts Run
10 toes to bar
20 Goblet Lunges
100 mts Run

10 Pull ups

20 Globet Squat

WOD 10 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) For time
1 Mile Run
3 Rounds
10 Hang Clean and jerk (40/25)
20 Burpees
30 Sit ups
400 mts run
30 hang Clean and jerk

60 Burpees
90 sit ups

WOD 09 DE OCTUBRE DE 2023 ( CROSSFIT )

A ) EMOM 20’
1.- 5 Deadlift (rpe 8-9)

2.- 1 lap run

3. – 5 Back Squat (rpe 7)

4.- 1 lap Run

B ) For time (in pair)

3 Rounds
teammate A: 10 Hang Clean (60/40)
teammate B: 5 Burpee box jumps
3 Rounds
teammate A: 20 Wall Balls teammate B: 10 Calories

WOD 09 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) EMOM 36′
1- 100 mts Run
2- 10 Devil press
3- 20 one arm Overhead squats Lunges
4- 30 Air squats
5- 40 Double unders
6- rest

WOD 09 DE OCTUBRE DE 2023 ( HALTEROFILIA )

front squat
high muscle snatch
hang power snatch
squat snatch

WOD 06 DE OCTUBRE DE 2023 ( CROSSFIT )

A) ‘’LANDON’’
AMRAP in 30 minutes

800 meter Run

24 Box Jumps
11 Front Squats (70/50)
2 Bar Muscle-Ups

WOD 06 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) OLLIS’’
AMRAP in 22 minutes
200 meter Run
22 Deadlifts (185/125 lb)
22 Pull-Ups
22 Burpees
22 Russian Kettlebell Swings (53/35 lb)
22 Walking Lunges (L+R=1)

WOD 06 DE OCTUBRE DE 2023 ( HALTEROFILIA )

shoulder press
push press
power clean
WOD 05 DE OCTUBRE DE 2023 ( CROSSFIT )
Amrap 8’
6 strict pull ups (build in weight)
6 Strict Handstand push ups

Amrap 8’
8 Dumbbell Thrusters

16 Overhead Lunges

Amrap 8’
10 Overhead Squats (40/25)
5 burpees

WOD 05 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) Amrap 40’
200 mts Run
20 Burppe Box Jumps

20 Double kTB snatchs

200 mts Run

20 Front Rack squats

20 jerks
rest 1’ each rounds

WOD 05 DE OCTUBRE DE 2023 ( HALTEROFILIA )

squat clean
hang muscle snatch
power snatch
WOD 04 DE OCTUBRE DE 2023 ( CROSSFIT )
EMOM 12’
1- 1 Push Jerk + 1 Split Jerk 2- 40 Double unders
3- 8/8 Bulgarian Squats

Amrap 20’ (in Pairs)

50 Wall balls
40 Hang Power Snatch (40/25)
30 Push ups
20 Devil Press
10 wall climbs

WOD 4 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) Every minute on the minute for 36 minutes complete:
1- 12 Double DB C&J
2- 12 Burpees
3- 24 Air squats
4- 12 Overhead Lunges
5- 12 Push ups
6- 48 Single unders

WOD 04 DE OCTUBRE DE 2023 ( HALTEROFILIA )

deadlift glute bridge
muscle clean + 2 split jerk

WOD 03 DE OCTUBRE DE 2023 ( CROSSFIT )

EMOM 8’
3 Power Clean (8-8,5/10 RPE)

5 Rounds
21 Box Jumps
15 Deadlifts (60/40)

9 Burpees
3 Bar Muscle ups

rest 1’ each round

WOD 03 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) For time
500 mts Row
100 Kettlebell Swings

30 Burpee Shuttle Run

50 Box Jumps
1 km Row
50 Box Jumps
30 Burpee Shuttle Run
100 kettlebell swings

500 mts Row

WOD 03 DE OCTUBRE DE 2023 ( HALTEROFILIA )

push press
bended row
Hang power Clean + Front Squat
WOD 02 DE OCTUBRE DE 2023 ( CROSSFIT )
A) Every 90″ for 5 rounds complete:
2 Back squats

B ) LACTATE THRESHOLD
Training (last week)
Every 3’ for 24’ complete:
set 1- 800 mts Run
set 2- 800 mts Row
set 3- 20 Thrusters (60/40) set 4- 300 Double unders

WOD 02 DE OCTUBRE DE 2023 ( ENDURANCE )

A ) 2 Rounds
400 mts Run
21 Dumbbell snatchs

15 Dumbbell Squats

9 Burpees
rest 1’
100 mts Run
15 Dumbbell Lunges
9 Thrusters
6 Devil Press
rest 2’

WOD 02 DE OCTUBRE DE 2023 ( HALTEROFILIA)

good mornings
power snatch
WOD 29 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA)
split jerk
Muscle snatch
power snatch
squat snatch
hang squat snatch
WOD 22 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A )” MOGADISHU MILE ”
4 Rounds for Time

19 Kettlebell Ground-to-Overhead s (53/35 lb)

19 Kettlebell Front Squats (53/35 lb)

19 Kettlebell Push-Ups (each hand)

400 meter Kettlebell Run

WOD 29 DE SEPTIEMBRE DE 2023 ( CROSSFIT )

THOMAS O’HAGAN
for Time
100 Double-Unders

40 Burpees
25 Power Cleans (115/75 lb)
400 meter Run
25 Power Cleans (115/75 lb)
40 Burpees
100 Double-Unders

WOD 29 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

ANNA’’
For Time (with a Partner)
1 mile Run

90 Box Jump Overs (24/20 in)

80 Kettlebell Swings (24/16 kg)

70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)

40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)

20 Pull-Ups
1 mile Run

WOD 28 DE SEPTIEMBRE DE 2023 ( CROSSFIT )

A ) EMOM 12’
1.- 5-12 HSPU
2.- 5-15 Ring row box

3.- 100 mts run

B ) 5 Rounds
24 Jumping Squats

12 Double Hang C&J

4 Bar Muscle ups

WOD 28 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A ) Amrap 12’
100 mts Run
12 unbroken hang snatch

6 burpees

Amrap 12’
200 mts
12 Box jumps

6 Devil Press

Amrap 12’
12 Shuttle Run

12 Thrusters
12 Push ups

WOD 28 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

front squat
split jerk
clean and jerk
WOD 27 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
Emom 12 ‘
1.- 4 Deadlift
2.- 30” Dip Hold/10 Dips

Amrap 18’ (in pairs)

teammate A: 21 Jerks

teammate B: Max D.U

teammate A: 21 Calories teammate B: Max Rope Climb/ Hanging hold

teammate A: 21 Hang snatchs

teammate B: Max Burpees

WOD 27 DE SEPTIEMBRE DE 2023 ( ENDURANCE)

A ) For time
800 mts run Run
100 Renegade Row
80 Goblet Lunges
60 wall balls
40 Overhead swings
20 Burpee knee to elbows 800 mts run
20 Burpee knee to elbows

40 OH Swings
60 wall balls
80 Goblet Lunges
100 Renegade Row
800 mts Run

WOD 27 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA)

bulgarian squat
muscle clean
power clean
squat clean
clean pull
WOD 26 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A ) EMOM 12’
1.- 3 Back Squat
2.- 20 Russian Swings (32/24)

B ) 4 Rounds
18 Kettlebell snatch (24/16)

9 Push ups
18 Overhead Lunges
9 pull ups

WOD 25 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A ) Every minute on the minute for 36’ complete:
1- 16/12 Calories
2- 40 Double unders
3- 16 Box jumps
4- 40 Twist
5- 16 Dumbbell Snatchs
6- 40’’ plank hold

WOD 26 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

Push press
Power clean + push press
WOD 25 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A ) Every minute on the minute for 5’ complete:
build 1 heavy squat Clean

B ) LACTATE THRESHOLD
Training (week 3)
Every 2’30’’ for 30 minutes
complete:
1- 400 mts Run
2- 500 mts Row
3- 10 Thrusters (60/40) + 10 Burpees
4- 250 Double Unders

WOD 25 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A ) Amrap 35’
200 mts Run

20 Devil press
200 mts Run
30 Dumbbell Thrusters
200 mts Run
20 Burpee deadlifts
200 mts Run
30 Front Rack Lunges

WOD 25 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

tempo deadlift
hang muscle snatch + hang power snatch +ohs
WOD 22 DE SEPTIEMBRE DE 2023 ( ENDURANCE )
‘’ZEUS’’
3 Rounds For Time

30 Wall Ball Shots

30 SDHP
30 Box Jump
30 Push Press
30 calorie Row
30 Push-Ups
10 Back Squats
WOD 22 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )
muscle snatch
power snatch + overhead squat
high hang squat snatch
WOD 21 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A ) Amrap 35’
21 Thrusters (40/25)

21 Burpees Over the bar

21 Toes to bar

15Hang Squat Clean(50/35)

15 Burpees over the bar

15 Toes to bar

9 Thrusters (60/40)

9 Burpees Over the bar

9 Toes to bar

6 Hang Squat Clean (70/45)

6 Burpees over the bar

6 Toes to bar

3 Clusters (80/55)
3 Burpees Over the bar

3Toes to bar

in the remaining time Emom 5’

1 Heavy Squat Clean
on the minute 6
Max Hang Clean & jerk (60/40)

WOD 21 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A ) For time
4 Rounds
400 mts Run

25 Kettlebell Swings

20 Double DB squat Cleans

15 push ups

10 Box Jumps

Rest 1′ each Round

WOD 21 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

Seated shoulder press
Muscle snatch + power snatch
WOD 20 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A ) EMOM 15’
1-2 Deadlift (8/10 RPE)

2- 20 Box Jumps
3-Rest

B ) Every 4 minutes for 4 Rounds complete:

100 mts Run
7 Burpees
7 hang power snatchs

21 One arm Overhead Lunges

WOD 20 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A ) Every 2 minutes for 36 minutes complete:
Set 1: 10 Burpees knee to elbows + 10 wall balls

Set 2: 5 wall Climbs + 30 Double-Unders

Set 3: 12 Double snatchs + 12 Front Rack lunges

WOD 20 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

hang clean pull + deadlift
power cleans
Squat clean
WOD 19 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A) Every 90’’ for 12’
complete:
set 1:Build a 3 Heavy rep
Weited pull ups

set 2: 1 Heavy squat Clean

B ) 4 Rounds (CAP:15’)
3 Bar Muscle ups
9 Knee to elbows
12 Hang Clean (60/40)

15 Handstand Push ups

WOD 19 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A ) Amrap 35′ (in pair)
50 Cal Row
30 Dumbbell Thruster

50 renegade Row
30 Lunges
50 Cal Row
100 mts run
50 Dumbbell one arm OHs 100 mts Run
50 Dumbbell jerk

WOD 19 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

Bended row
shoulder press
hang power clean + front squat
WOD 18 DE SEPTIEMBRE DE 20243 ( CROSSFIT )
A ) EMOM 12’
1- 4 Back Squat (7/10 RPE)

2- 8/8 Biceps Curl

3- 100 mts Run
4- 8 Diamond push ups

B )LACTATE THRESHOLD
Training (week 2)
Every 2 mimnutes for 24
minutes try to complete:
1- 20 Burpees Box Jumps

2- Sprint 40” Rowing + 40’’ easy pace

3- 25 Thrusters (40Kg/30KG)
4- 200 Double Unders

WOD 18 DE SEPTIEMBRE DE 2023 ( CROSSFIT )

A ) For Time
800 mts run

30-20-10

Kettlebell swings

21-15- 9

Burpees

800 mts run

15-9-6

Devil press

50 Double-Unders

800 mts Run

5-3-1

Rope climb
15-12-9

Push ups

WOD 18 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA)

Back squat
push press + thuster + front squat
WOD 15 DE SEPTIEMBRE DE 2023 ( ENDURANCE )
‘’TWIN TOWERS’’
– For Time
– Buy-In: 2,001 meter
Row –
Directly into,

9 Rounds of:
– 11 Burpees
– 3 Hang Cleans (135/95 lb)
– 4 Pull-Ups
– 3 Overhead Squats
(135/95 lb)

WOD 15 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

shoulder press
Muscle clean
Squat snatch
WOD 15 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
MARK & DENNIS
8 Rounds for Time (with a Partner)

4 Box Jumps (each) (34/28 in, switch every rep)

18 Deadlifts (245/170 lb) / Hang Hold*

7 Synchronized Bar Facing Burpees

36 Wall Ball Shots (20/14 lb, switch every 6 reps)

* While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as
necessary.

Time Cap: 40 minutes

WOD 14 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A ) Amrap 8’
30 DU/ 50 S.U
10 Kettlebell Swing

5 Push ups

B ) Lactate Threshold
Training
Every minute on the minute
for 20 minutes try to complete:

1- 15 Burpees
2- Sprint 20” Rowing

3- 15 Thrusters (30Kg/20KG

4- 100 Double Unders

5- Rest

WOD 14 DE SEPTIEMBRE DE 2023 ( ENDURANCE)

A ) Amrap 15’
100 mts Run
12 wall balls
9 Dumbbell double deadlifts 6 Front Rack Lunges

B ) Every minute on the minute for 15’ (week 1)

1- 4 Wall climbs
2- Max single unders

3- 15 Pull ups
4- 18 kettlebell swings

WOD 14 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

Overhead squat
Split clean
WOD 13 DE SEPTIEMBRE DE 2023 ( ENDURANCE )
A) Every minute on the
minute for 36 minutes:

1- 15/12 Calories
2- 15 Double Kettlebell thrusters
3- 100 mts Run
4- 15 Double Snatchs

5- 15 Box Jumps
6- rest

WO 13 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA)

shoulder press + split Jerkk
Bulgarian squat
power snatch + hang squat snatch
WOD 13 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A ) 5 Rounds
2’ On – 1’ Off
100 mts Run + Deadlift

in the remaining time max plank hold position

(DL: 10-8-6-4-2 adding weight)

B ) For time: (Cap 16’)

21-15-9
toes to bar

wall balls

18-15-12
Pull ups
One Arm OH Lunges

9-6-3
Muscle up

Handstand Push ups

WOD 12 DE SEPTIEMBRE DE 2023 ( CROSSFIT )

A) EMOM 12’
1.- 1 strict press + 2 Push Press + 3 Jerk

2.- 20-30” Farmer Hold

B) Amrap 8’ (Goal >5)

12 kettlebell Clean & Jerk

6 Box Jumps
c) Amrap 8’ (Goal >4)
12 Calories
12 Air Squats
12 Jumping Lunges

WOD 12 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

hang power clean +squat clean + front squat
front squat
WOD 12 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A) EMOM 12’
1.- 1 strict press + 2 Push Press + 3 Jerk

2.- 20-30” Farmer Hold

B) Amrap 8’ (Goal >5)

12 kettlebell Clean & Jerk

6 Box Jumps

c) Amrap 8’ (Goal >4)

12 Calories
12 Air Squats
12 Jumping Lunges

WOD 11 DE SEPTIEMBRE DE 2023 ( CROSSFIT )

A ) Every minute on the
minute for 12’
ODD: 30 Double unders + 2
Power Clean (9/10 RPE) EVEN: Row/running Recovery

B ) For Time: (cap 18’)

1 Round
20 Overhead squats (40/25) 20 Burpees

2 Rounds
1 DT (unbroken 60/40)

15 Push ups

3 Rounds
10 Clusters (unbroken 50/30)
5 Handstand push ups

WOD 11 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A) For time
100 Double unders

80 Dumbbell snatchs

60 Dumbbell Lunges

40 Goblet Squats
20 Burpees
1 Mile Run
20 Burpees
40 Goblet Squats
60 Dumbbell Lunges

80 Dumbbell snatchs

100 Double Unders

WOD 11 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA)

Back Squat + Front Squat
Muscle snatch + OHS
WOD 08 DE SEPTIEMBRE DE 2023 ( ENDURANCE )
A) ‘’TEBBS’’
For Time:
26 Power Clean & Jerks (135/95 lb)

Then, AMRAP in 26 minutes

26 Toes-to-Bars
100 meter Run
26 Burpees
100 meter run

26 Pull-Ups

100 meter Run

WOD 08 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA)

Squat snatch
bulgarian squat
shoulder press
WOD 08 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A ) ‘’McFlurry’’ (30’)
For Time:
400 meter Run
21 Squat Cleans (185/135 lb)
21 Pull-Ups
400 meter Run

15 Dumbbell Thrusters (50/35 lb)

15 Pull-Ups
400 meter Run

9 Squats Cleans (185/135 lb)

9 Pull-Ups

400 meter Run

in the remaining time:

Build 1 Heavy Complex:
3 Hang Power Clean + 3 Thrusters

WOD 07 DE SEPTIEMBRE DE 2023 (CROSSFIT )

A ) Every 2’ for 10’
2 Pause Back squats (8/10 RPE)

B ) 4 Rounds
30 Wall Balls
20 Box Step ups

10 Burpees
5 wall Climbs

WOD 07 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A ) For time
4 Rounds
100 mts Run
20 Overhead Squats
30 ktb swing

rest 3’
4 Rounds
15 Toes/knee to ‘’ROPE’’
30 One Arm jerks
50 Double Unders

WOD 07 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

snatch pull + muscle snatch
snatch pull + power snatch
WOD 06 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A) Emom 10′
ODD: 1 Legless

Even: 10-20 Push Up

B) Amrap 10′
“Fran”
21-15-9 Trusters (40/25)

Pull ups

in the remaining time Build

1 Heavy Cluster

C) Amrap 10’
200 Row
10 Dumbbell Snatchs

10 Front Rack Lunges

WOD 06 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A) ForTime (35’)
1 mile Run
50 Kettlebell Snatchs

40 Double unders
30 Kettlebell Thrusters

20 Push ups
10 Devil Press (x1 ktb)

800 mts Run

10 Devil Press
20 Push ups
30 Kettlebell Thrusters

40 Double Unders
50 Kettlebell snatchs

1 Mile Run

WOD 06 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

Deadlift + Clean pull
push press + Jerk
lat raises
WOD 05 DE SEPTIEMBRE 2023 ( CROSSFIT )
A) EMOM5’
1 Heavy Squat Clean on the minute 6

B ) 3 Rounds
9’ On- 1’ Off
30 Hang Squat Clean

100 mts Run

20 Kettlebell swings
100 mts Run
max V- sit ups

WOD 05 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

A) Amrap35’
Teammate A: 20 Box Jumps
Teammate B: Max Shuttle Run (5 mts)
Teammate A: 20/15 CAL Teammate B: Max Burpee
Teammate A: 30 Goblet Squats
Teammate B: Accumulate max hanging Hold (rope)

WOD 05 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

Muscle clean power clean split jerk
Muscle snatch + power snatch
WOD 04 DE SEPTIEMBRE DE 2023 ( ENDURANCE )
A) 5Rounds
100 mts Run

7 Devil Press

21 Unbroken Thrusters

50 Double Unders
rest 2’

WOD 04 DE SEPTIEMBRE DE 2023 ( CROSSFIT )

A ) EMOM15’
set 1:10-12 Pull Up
set 2: 4/4 Bottom Up Shoulder Press
set 3: 8/8 Bulgarian Squats
B) Amrap18’(inpais)
Teammate 1: 1 Lap Run Teammate 2: Max Wall balls (unbroken)
Teammate 1: 20 Hspu

Teamamte 2: Max D.U

Teammate 1: 22 Burpees

Teammate 2: Max Box Jumps

WOD 04 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

power clean
Split jerk
WOD 01 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
BOWEN’’
-3 Rounds For Time
800 meter Run

7 Deadlifts (275/185 lb)

10 Burpee Pull-Ups

14 Single Arm Kettlebell Thrusters (1.5/1 pood)

20 Box Jumps (24/20 in)

WOD 01 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

front squat
jerks + Split jerk
WOD 01 DE SEPTIEMBRE DE 2023 ( ENDURANCE)

A) 1 Mile Run
Then…
-“”CHRIS”

-For Time

32 calorie Bike

85 Double-Unders

32 Pull-Ups

85 Double-Unders

32 Pistols

85 Double-Unders

32 Handstand Push-Ups

85 Double-Unders

32 calorie

WOD 31 DE AGOSTO DE 2023 ( HALTEROFILIA)

Clean pull+power clean+front squat
Muscle clean + shoulder press
WOD 31 DE AGOSTO DE 2023 ( HALTEROFILIA)
Clean pull+power clean+front squat
Muscle clean + shoulder press
WOD 31 DE AGOSTO DE 2023 ( ENDURANCE )
A ) Every minute on the minute for 30 minutes complete :
1- 7 Devil Press
2- 14 Box Jumps
3- 21 Air Squats
4- 100 mts Rub
5- 21 overhead squats

6- Rest

WOD 30 DE AGOSTO DE 2023 ( CROSSFIT )

A ) AMRAP 8’
8 Pull Up

12 Step Up

B ) For time: (Cap 22’)

50 Dumbbell Jerks
10 Burpee Box Jumps

5 Bar Muscle Ups

40 Dumbbell Snatchs

10 Burpee Box Jump

5 Bar Muscle ups

30 Overhead Lunges

10 Burpee Box Jumps

5 Bar Muscle ups

20 Devil Press
10 Burpee Box jumps

5 Bar Muscle ups

WOD 30 DE AGOSTO DE 2023 ( ENDURANCE )

A ) For Time
400 mts Run
20 Burpees
30 Thrusters
50 mts Farmer carry

60 Front Rack Lunges

50 mts Farmer carry

30 Thrusters
20 Burpees

400 mts Run

WOD 29 DE AGOSTO DE 2023 ( CROSSFIT )

A ) 6 Rounds 5 ON- 1 Off
set 1:
30 Kettlebell C&J (x2)

20 Calories
max Air squats
set 2:
8 Thrusters (60/40)

24 Push ups
100 mts Run
max single unders

WOD 29 DE AGOSTO DE 2023 ( ENDURANCE )

A ) Amrap 35′
400 mts Run

8 wall climbs
16 Burpees toes to bar

32 wall balls
64 Single unders
Rest 1′

WOD 29 DE AGOSTO DE 2023 ( HALTEROFILIA )

Power clean + Hang power clean
Bulgarian squat
High hang power snatch
WOD 28 DE AGOSTO DE 2023 ( ENDURANCE )
A ) Every minute on the
minute For 36
minutes complete:
1-18 Burpees
2-18 kettlebell swings

3- 18/12 Calories
4- 100 mts Run
5- 18 Push ups
6- 18 Lunges (x2 ktb-DB)

WOD 28 DE AGOSTO DE 2023 ( ENDURANCE )

A ) Every minute on the
minute For 36
minutes complete:
1-18 Burpees
2-18 kettlebell swings

3- 18/12 Calories
4- 100 mts Run
5- 18 Push ups
6- 18 Lunges (x2 ktb-DB)

WOD 28 DE AGOSTO DE 2023 ( HALTEROFILIA )

shoulder press
Romanian deadlift
squat clean & jerk
WOD 25 DE AGOSTO DE 2023 ( CROSSFIT )
A) ‘’OGAR’’
-AMRAP in 14 minutes
3 Snatches (135/95
lb)
1 Muscle-Up
12 Wall Ball Shots (20/14 lb)

rest 4’
‘’FRANK BONOMO’’
For Time (CAP 7’)
30 Hang Squat Cleans
30 Pull ups

WOD 25 DE AGOSTO DE 2023 ( ENDURANCE )

A ) SERGIO’’
–5 Rounds for Time
7 Power Cleans (135/95 lb)
31 calorie Row 12 Push-Ups 18 Sit-Ups
1 Rope Climb

WOD 25 DE AGOSTO DE 2023 ( HALTEROFILIA )

Drop snatch + snatch balance
Hang squat snatch + overhead squat
snatch pull
WOD 24 DE AGOSTO DE 2023 ( HALTEROFILIA )
Push press + jerk + split jerk
Deadlift
WOD 24 DE AGOSTO DE 2023 ( CROSSFIT )
A ) EMOM 12’
ODD:3 Front Squat

EVEN:12 V sit Up

B ) For Time:
3-6-9-12-15-18-21

Thrusters (40/25)

21-18-15-12-9-6-3 kettlebell Russian swings (32/24)

WOD 24 DE AGOSTO DE 2023 ( ENDURANCE )

A ) Amrap 30’
For time
200 mts one arm overhead lunges

Every 3 minutes 100 mts Run

in the remaining time:
12 DB Jerks
4 Burpees
12 DB Clean

WOD 23 DE AGOSTO DE 2023 ( CROSSFIT )

A ) Every 90’’ for 15 minutes complete:
3 Pull snatchs + 1 Hang Power snatchs + 3 OHS (6/10 Rpe)

B ) Amrap 12’
1 Man Maker

3 Burpees
6 DB Deadlifts

12 DB Lunges

100 mts Run

WOD 23 DE AGOSTO DE 2023 ( ENDURANCE )

Amrap 10’
12/10 Calories

24 Goblet squats

Amrap 10’
200 mts Run
24 Kettlebell swings
Amrap 10’
40 Double unders

12 sit ups
8 Burpees

WOD 22 DE AGOSTO DE 2023 ( ENDURANCE )

A ) Every 2 minutes for 36 minutes complete:
1- 30 Thrusters (20/15)
2- 1 Lap Run (300/400mts) 3- 30 Box Jumps
4- 1 Lap Run
5- 30 Burpees
6- Rest

WOD 22 DE AGOSTO DE 2023 ( HALTEROFILIA )

Squat clean
Power snatch + hang power snatch
WOD 22 DE AGOSTO DE 2023 ( CROSSFIT )
A ) EMOM 12’
1- 12 HSPU
2- 15/10 calories
3- 15 kettlebell Swing

B ) For time:
30-20-10

Kettlebell snatch

12-9-6
wall climbs
50 double unders each round
WOD 21 DE AGOSTO DE 2023 ( CROSSFIT )
A ) EMOM 15’
1.- Pull Clean + Hang Power Clean
2.- Dip Hold
3.- Rest

B ) 6 Rounds (15’)
6 Unbroken Clean and jerk (50/35)
6 Burpees Over the bar
6 Front rack lunges

WOD 21 DE AGOSTO DE 2023 ( ENDURANCE )

A ) For time
3-6-9-12-15-18-21

Kettlebell Snatchs

Box Jumps
100 mts Run

WOD 21 DE AGOSTO DE 2023 ( HALTEROFILIA )

Power clean + split jerk
clean pull
Back squat
WOD 18 DE AGOSTO DE 2023 (CROSSFIT)
A ) ”COLETO”
5 Rounds for Time

300 meter Run

29 Wall Balls (20/14 lb)

1 Rope Climb (15 ft)

8 Deadlifts

27 Kettlebell Swings (53/35 lb)

WOD 18 DE AGOSTO DE 2023 (HALTEROFILIA)

SHOULDER PRESS
SNATCH PULL + HIGH HANG POWER SNATCH + OVERHEAD SQUAT
WOD 17 DE AGOSTO DE 2023 ( CROSSFIT )

A ) EMOM 12’
12 Bent over row

8/8 Glute Bridge

B ) For time:
1 Rounds
15 Hang Muscle Cleans (40/25)
15 Ring Rows
2 Rounds
10 Hang Power Clean (60/40)
10 Pull ups
3 Rounds
5 Power Clean (80/55)

5 Bar Muscle ups

WOD 17 DE AGOSTO DE 2023 ( ENDURANCE )

A ) 6 Rounds
4 min ON – 1 min OFF
set 1
20 Double DB hang snatchs 20 Double DB squats
20 Double DB Lunges
max Burpees
set 2
100 mts Run
12 Box Jumps
12 Push ups
Max Double Unders

WOD 17 DE AGOSTO DE 2023 ( HALTEROFILIA )

Deadlift
Shoulder press + power clean
WOD 16 DE AGOSTO DE 2023 ( CROSSFIT )
A ) Every 2’ for 12’
Set 1-3:10/8 calories + 5 Sumo Deadlift (RPE7)
Set 4-6:10/8 calories + 3 Deadlifts (8,5 RPE)

B ) For time:
3 Rounds
12 Handstand push ups
9 Hang Squats Cleans (x2 Dumbbells)
6 Burpees

rest 2’

3 Rounds
12 Dumbbell Jerks
8 Dumbbell Deadlifts
4 Devil press
WOD 16 DE AGOSTO DE 2023 ( ENDURANCE )
A ) Amrap 35′ In Pairs
50 Wall Balls
200 mts Run
50 Kettlebell snatchs

200 mts run

50 OH Lunhes
200 mts Run
50 Burpees

WOD 14 DE AGOSTO DE 2023 ( ENDURANCE )

A ) Every minute on the minute for 36 minutes complete:
1- 100 mts Run
2- 7 Devil Press
3- 50 Double Unders
4- 18 Kettebell swings

5- 30 Air Squats
6- 40’’ plank hold

WOD 14 DE AGOSTO DE 2023 ( HALTEROFILIA )

Front squat
Power clean
Bulgarian squat
WOD 14 DE AGOSTO DE 2023 ( CROSSFIT )
AMRAP 8’
6 T2b
6 Push Up
12 Jumping Lunges
Amrap 8’
5 Hang Power snatch (40/25)
5 Overhead Squat
5 Burpees Bastard

Amrap 8’
12/8 Calories
6 Box Jumps

12 Jumping Squat

WOD 11 DE AGOSTO DE 2023 ( CROSSFIT )

” LAST BREATH ”
MEMORIAL WOD
6 Rounds for Time

100 meter run

14 Thrusters (95/65 lb)
23 Burpees
40 Box Step-Ups (24/20 in)

WOD 11 DE AGOSTO DE 2023 ( ENDURANCE )

” DVB“
For Time
1 mile Run with medicine ball (20/14 lb)

Then 8 Rounds of:

10 Wall Ball Shots (20/14 lb)

1 Rope Climb (15 ft)

Then, 800 meter Run with medicine ball (20/14 lb)

Then 4 Rounds of:

10 Wall Ball Shots (20/14 lb)

1 Rope Climb (15 ft)

Then, 400 meter Run with medicine ball (20/14 lb)’’

WOD 11 DE AGOSTO DE 2023 ( HALTEROFILIA )

Push Press
Muscle Snatch
Power Snatch
Squat Snatch
WOD 10 DE AGOSTO DE 2023 ( CROSSFIT )
A ) Minute 0 to 12
800 mts Run
In the remaining time Build a triple Deadlifts

Minute 12 to 24
800 mts Row
In the remaining time Build a triple squat clean and jerk

Minute 24 to 36
1 mile Bike
In the remaining time Amrap
36 overhead swings

12 Burpees

WOD 10 DE AGOSTO DE 2023 (ENDURANCE )

Amrap 40′
30 Dumbbell Deadlifts

50 mts Farmer carry

30 Dumbbells Jerks
50 mts Front Rack carry

30 Devil press
50 Air Squats
200 mts Run
Rest 1′ each Round

WOD 10 DE AGOSTO DE 2023 ( HALTEROFILIA )

clean pull
Squat clean
WOD 09 DE AGOSTO DE 2023 ( CROSSFIT )
A ) 6 Rounds (12′)
4-6 Pull Up

10 HSPU

B ) 10 Rounds (20′)
3 Devil press
6 Push ups
9 Dumbbell Squats

12 Box jumps

WOD 08 DE AGOSTO DE 2023 ( CROSSFIT )

A ) Emom 16’
1 .- 3 Power Clean RPE 9
2.- 100 mts Run

B ) Amrap 15′
7 Clean and jerks (50/35)

14 Toes to bar
28 Double-Unders
14 Toes-to-Bars
7 Thrusters

WOD 08 DE AGOSTO DE 2023 ( HALTEROFILIA )

Deadlift
Power clean + push press + Thruster
WOD 07 DE AGOSTO DE 2023 ( HALTEROFILIA)
shoulder press
snatch pull + power snatch + snatch pull + squat snatch
WOD 07 DE AGOSTO DE 2023 ( ENDURANCE )
A ) 3 min ON – 1 min OFF , for 32 minutes:
set1–
20 Double snatch
10 Dumbbell squats
Max Single unders
Set2–
100 mts Run
30 Kettlebell Swings

Max Burpees

WOD 07 DE AGOSTO DE 2023 ( CROSSFIT )

A ) Every 2′ For 12 ‘
4 Back Squat (RPE 8) + 10 Hollow Rocks + 10 Superman Rocks
B ) For Time
3 Rounds
12 Burpees over the bar 8 Hang Power Snatchs

Rest 2′

2 Rounds
50 sit ups
30 Overhead Lunges

WOD 04 DE AGOSTO DE 2023 ( CROSSFIT )

Nato Hero WOD

STUART MCGRATH

For Time
21-18-15-12-9-6-3 reps of:
Squat Cleans (60/40 kg)
Wall Ball Shots (20/14 lb)
Jerks (60/40 kg)
Bar Facing Burpees

WOD 04 DE AGOSTO DE 2023 ( ENDURANCE)

Australian Hero Games WOD

HURSTY

15 Rounds for Time

100 meter Run
7 Front Squats (60/40 kg)
100 meter Run
7 Burpee Pull-Ups

WOD 04 DE AGOSTO DE 2023 ( HALTEROFILIA )

Shoulder Press

Deficit muscle clean

Hang power Clean

WOD 03 DE AGOSTO DE 2023 ( CROSSFIT )

A ) Every minute on the minute For 12 minutes complete:
Set1: 5 wall Climbs
Set2: 5 Back Squats
Set3: 1 Legless/2 Rope Climbs

B ) For Time (cap 20′)

100 mts Rub
30 Overhead squats (30/20) 10 Push-Ups
100 mts Run
20 Overhead Squats

20 Push ups
100 mts Run
10 Overhead squats

30 Push ups

In the remaining time build a 2 Rm hang Muscle Snatch

WOD 03 DE AGOSTO DE 2023 ( HALTEROFILIA )

clean pull
power clean
power clean + front squat
WOD 02 DE AGOSTO DE 2023 ( CROSSFIT )
A ) Every 2 minutes for 16 minutes complete
Set 1: 14 back rack Weighted Lunges (7/10 RPE)
Set 2: 200 mts Run

B ) Amrap 18′
50 Db Alternating snatchs
40 Goblet Squats
30 Db one arm OHS 20 Split snatchs
10 Burpee over the Dumbbells
WOD 02 DE AGOSTO DE 2023 ( ENDURANCE )
A ) Every minute on the minute For 40 minutes complete:
1- 100 mts Run
2- 20 Thrusters (20/15)
3- 20 Burpees
4- 20 Calories
5- Rest

WOD 01 DE AGOSTO DE 2023 ( CROSSFIT )

A ) Every minute on the
minute for 12 minute
complete:
ODD- 8 Deadlift (80/60)
Even- 16 Box jumps/step ups

B ) 3 rounds For time

9-6-3
Hang clean and jerk (50k/35)
Burpee over the bar
100 mts Run (recovering)
rest 1’ each round
WOD 01 DE AGOSTO DE 2023 ( HALTEROFILIA )
Muscle snatch
snatch balance
Squat snatch
WOD 31 DE JULIO DE 2023 ( HALTEROFILIA )
Push press
High hang power clean + Push press
WOD 31 DE JULIO DE 2023 ( ENDURANCE )
A ) Amrap 35’
200 mts Run
15 kettlebell swings
15 push ups
10 Clean and jerks 50k/35k 10 Burpees Bastard
rest 90’’ each round

WOD 31 DE JULIO DE 2023 ( HALTEROFILIA )

Push press
High hang power clean + Push press
WOD 28 DE JULIO DE 2023 ( CROSSFIT )
” MORRISON ”
50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

WOD 28 DE JULIO DE 2023 ( ENDURANCE )

” GLEN”
FOR TIME
30 Clean-and-Jerks (135/95 lb)
1 mile Run
10 Rope Climbs (15 ft)

1 mile Run

100 Burpees

WOD 28 DE JULIO DE 2023 ( HALTEROFILIA )

Front squat
Clean pull + power clean + jerk
WOD 27 DE JULIO DE 2023 ( CROSSFIT )
A ) Every minute on the
minute for 10
minutes complete:
ODD: 10/10 Bulgarian
squats
Even: 10 strict press

B ) For time
3 Rounds

6 Devil press
12 Pull ups
200 mts run
rest 1’ each round

3 Rounds
6 burpees
12 Dumbbell OH lunges

50 double unders
rest 1’ each round
WOD 27 DE JULIO SE 2023 ( ENDURANCE )
A ) Every minute on the
minute for 36
minutes complete:
1- 10 hang cluster 30/20
2- 1 Legless
3- 100 mts Run
4- 20 russian swings

5- 50 Double unders

6- rest

WOD 27 DE JULIO DE 2023 ( HALTEROFILIA )

Front Squat
Muscle Snatch
Squat Snatch
WOD 26 DE JULIO DE 2023 ( CROSSFIT )
A ) for quality (10’)
10 Deadlifts (6,5/10 RPE)

8 Deadlits (7/10 RPE)

6 Deadlifts (7,5/10 RPE)
3×4 Deadlifts (8,5/10 RPE)

B ) For time (20’)

1 to 10 toes to bar/x2 knee to chest
10 to 1 Hang power snatch

100 mts Run each round

WOD 26 DE JULIO DE 2023 ( ENDURANCE )
A ) 5’ ON- 2’OFF for 35 minutes complete:
20/15 calories
12 Box Jump
12 Push ups
12 Dumbbell Lunges

max Devil press

WOD 25 DE JULIO DE 2023 ( CROSSFIT )

A ) Every minute on the
minute for 12
minutes complete:
1- 40’’ max HSPU
2- 40’’ max effort Row

3- 2 Rope climbs

B ) Amrap 18’
2 Rounds
24 wall ball shots

12 box jumps
3 wall climbs
2 Rounds
24 Dumbbell snatchs

12 Burpees
3 wall climbs
2 Rounds
24 Kettlebell swings
12 Goblet
3 wall climbs

WOD 25 DE JULIO DE 2023 ( ENDURANCE )

Amrap 40’
30-20-10
OHS (40/25)
Box step up (plate 15k/10k)
200 mts Run + 50 Double unders each round
WOD 25 DE JULIO DE 2023 ( HALTEROFILIA )
Back squat
snatch balance + 1 Overhead squat
Squat Clean
WOD 27 DE JULIO DE 2023 ( HALTEROFILIA )
Power Clean + Split Jerk
Squat Clean
WOD 24 DE JULIO DE 2023 ( ENDURANCE )
A ) Amrap 10′
12-9-6
DB thrusters

burpees
rest 2’

Amrap 10′
15-12-9
DB snatch (x2 DB)

100 mts Run

rest 2’

Amrap 10′
21-15-9
kettlebell swigs

push ups

WOD 24 DE JULIO DE 2023 ( HALTEROFILIA )

clean pull 3 pos
Muscle clean + power clean
push press
WOD 24 DE JULIO DE 2023 ( CROSSFIT )
A Every 90’’ for 15
minutes complete:
set 1 to 5:
3 Deadlift + 3 Hang squat clean + 1 jerk
set 6 to 10:
build a heavy triple hang squat clean

B ) For time:
21 power clean & Push press (40kg/25kg)
9 Bar Muscle ups
30 Double unders
15 Power clean & jerk (50kg/35kg)
15 Chest to bar
30 Double unders

9 Thrusters (60kg/40kg) 21 Toes to bar

30 Double unders

WOD 21 DE JULIO DE 2023 ( CROSSFIT )

A ) For Time (with a Partner) Buy-in(together): 1,108 meter Run
Then, 22 rounds of (share):
5 Handstand Push-Ups
27 Double-Unders 3 Power Cleans (105/155 lb)
Cash-Out 56 Box Jump-Overs

WOD 21 DE JULIO DE 2023 ( ENDURANCE )

‘’YVONNE’’
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (2×50/30 lb)
76 AbMat Sit-Ups 76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Med Ball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb) 76 Dumbbell Thrusters (2×50/30 lb)
400 meter Run with Partner

WOD 21 DE JULIO DE 2023 ( HALTEROFILIA )

snatch high pull
Hang muscle snatch + hang power snatch + squat snatch
WOD 20 DE JULIO DE 2023 ( CROSSFIT )
A) Amrap 35’ in pairs
15 Devil Press
Max Calories
20 Dumbbell thrusters Max calories
25 Dumbbell Cleans Max Calories
30 one arm OHS (15/15) Max Calories
in the remaining time rest 2’
Build a heavy triple Hang power Snatch on the minute

WOD 20 DE JULIO DE 2023 ( ENDURANCE )

A ) AMRAP 40’
100 mts run
10 Pull ups
100 mts run
20 Box Jumps 100 mts run
30 jumping squats 100 mts run
40 sit ups
100 mts run
50 Double unders

WOD 20 DE JULIO DE 2023 ( HALTEROFILIA )

Back squat
muscle snatch
power snatch
WOD 19 DE JULIO DE 2023 ( ENDURANCE )
A ) 3’ON-1’OFF For 32′
minutes complete

1.- 200 mts Run

+ Max rps Long Cycle

2.- 200 mts Row

+ Max rps KTB snatchs
3.- 100 Double unders + Max Double thrusters
4.- 40 Burpees

+ Max Overhead
Lunges

WOD 18 DE JULIO DE 2023 ( CROSSFIT )

A ) EMOM 15’

1 .- 2 Deadlift (9/10 RPE)

2 .- 12 Box Jump
3.- Rest

B ) Amrap 15’ in pairs

100 Calories

50 OHS (40k/25k)
50 Synchro Burpees over the bar
50 Kettlebell swings

WOD 18 DE JULIO DE 2023 ( ENDURANCE )

A ) for time (in pairs) Cap 35’
800 mts Run
30 Calories
50 Dumbbell Deadlifts
30 Calories
50 Dumbbell Hang Clean 30 Calories
50 Dumbbell Jerks
30 Calories
50 Dumbbell Box step ups 30 Calories
50 Devil press

WOD 17 DE JULIO DE 2023 ( CROSSFIT )

A ) EMOM 15’

1.- 1 lap Run

2.- 10 – 20 Push Up
3.- 2 Back Squat (9/10 Rpe)

B ) For time:
3 Rounds

20 Toes to bar
20 Dumbbell squat Clean

rest 2’
3 Rounds
20 Sit ups
20 Dumbbell snatchs

WOD 17 DE JULIO DE 2023 ( ENDURANCE )

A ) 5’ ON – 2’ OFF for 35’
100 mts Run
30 American swings

20 Box Jumps
10 Push ups
Max Burpees

WOD 17 DE JULIO DE 2023 ( HALTEROFILIA)

Power clean + front squat
Power clean + split jerk w/pause
WOD 14 DE JULIO DE 2023 ( CROSSFIT )
TEEG’’
For Time
1,000 meter Row 40 Deadlifts (225/135 lb)
30 Pull-Ups
800 meter Run 30 Pull-Ups
40 Deadlifts (225/135 lb) 1,000 meter Row

WOD 14 DE JULIO DE 2023 ( ENDURANCE )

A ) Help With heart’’
1,600 meter Run
Then, 5 Rounds of:
20 Burpees
10 Single-Arm Dumbbell Snatches (50/35 lb) 10 Single-Arm Dumbbell Thrusters (50/35 lb)
10 Single-Arm Alternating Dumbbell Devil Presses (50/35 lb)
Finally, perform: 400 meter Weighted Run (50/35 lb)

WOD 14 DE JULIO DE 2023 ( HALTEROFILIA )

Muscle snatch + overhead squat + power snatch

Power Clean

WOD 13 DE JULIO DE 2023 ( CROSSFIT )

A ) Every 2 for 14’
3 Hang Clean + 3 Shoulder Press + 3 Push Press + 3 Jerk

B ) For time
100 D.U
20 Hang squat Clean (40/25)
30 One Arm KTB snatchs

40 Box Jump
30 One Arm KTB snatchs

20 Hang Squat Clean

100 D.U

WOD 13 DE JULIO DE 2023 ( ENDURANCE )

A ) Emom 36′
1- 15/12 Calories
2- DB Hang C&J (x2)
3- 15 Box Jumps
4- 15 Burpees
5- 30 Russian Twist (plate)

6- 100 mts run

WOD 13 DE JULIO DE 2023 ( HALTEROFILIA )

Back squat
split Jerk
WOD 12 DE JULIO DE 2023 ( CROSSFIT )
A ) Emom 12’

1.- 2 Power Clean

2.- Max Ring Row 40”

3.- 12 Weighted Lunges

B ) 3 Rounds For time

200 mts Run
21 Toes To bar
15 Overhead Squats
9 Burpees
rest 1’

WOD 12 DE JULIO DE 2023 ( ENDURANCE )

A ) Amrap 40′
30 One arm DB snatchs
10 Push ups
30 One arm DB OH Lunges 20 Sit ups
30 One arm Thrusters
100 mts Run
WOD 12 DE JULIO DE 2023 ( HALTEROFILIA )
muscle clean
squat clean
WOD 11 DE JULIO DE 2023 ( HALTEROFILIA )
Muscle Snatch + OHS
snatch deadlift +
Snatch Pull + snatch
WOD 11 DE JULIO DE 2023 ( CROSSFIT )
A ) Every 2 ’ For 12
3 Pause Squat +

12 DB strict Press

B ) Amrap 18’
In pair; Alternating the calories performance
15/10 Row Calories

Max DB Box step Ups

15/10 Row Calories

Max Devil press

15/10 Row Calories

Max Renegade Row

15/10 Row Calories

Max DB Lunges

15/10 Row Calories

Max DB Push Ups

WOD 11 DE JULIO DE 2023 ( HALTEROFILIA )

Muscle Snatch + OHS
snatch deadlift +
Snatch Pull + snatch
WOD 10 DE JULIO DE 2023 ( CROSSFIT €
A) Amrap 10’
20 Double Under

10 Ktbl Swing

5 Burpee

B )For time
5 Thrusters (60kg/40KG)

3 Rope Climb
10 C&J
6 Bar Muscle Ups
15 Hang Power Clean
9 HSPU/3 Wall climbs

30 Wall balls
9 HSPU
15 Hang Clean
6 Bar Muscle ups
10 C&J
3 Rope Climbs
5 Thrusters
WOD 10 DE JULIO DE 2023 ( ENDURANCE )
A ) 5 Rounds
5’ On – 2’ Off

5 Man Makers

10 DB lunges

10 Box Jumps

100 mts Run

WOD 10 DE JULIO DE 2023 ( HALTEROFILIA )

Front squa
push jerk + squat clean
WOD 07 DE JULIO DE 2023 ( CROSSFIT )
RELENTLESS

For Time (with a Partner):

2,000 meter Row
4 rounds of “Cindy”
50 Toes-to-Bar
4 rounds of “Cindy”
50 Power Cleans (135/95 lb)
4 rounds of “Cindy”
50 Wall Balls (20/14 lb)(10/9 ft)
4 rounds of “Cindy”
2,000 meter Row

One round of “Cindy” is

5 Pull-Ups,
10 Push-Ups,

15 Air Squats.

Partners switch as needed, except during the rounds of “Cindy,” where partners switch after
each full round.

WOD 07 DE JULIO DE 2023 ( ENDURANCE )

KENT
AMRAP in 28 minutes
15 Russian Kettlebell Swings (70/53 lb)
20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat Cleans (50’s/35’s lb)
30 Burpees

WOD 07 DE JULIO DE 2023 ( HALTEROFILIA )

Deadlift
clean & jerk

Back squat

WOD 06 DE JULIO DE 2023 ( CROSSFIT )

A) EMOM 15’
1.- 3 Deadlifts
2.- 6 Shoulder Press

3-. 12 Box Jumps

B) For Time (cap 18′)

21-18-15-12-9-3 Hang snatchs (30/20)
63-54-45-36-18-9 Double-Unders
100 mts Run each Round

WOD 06 DE JULIO DE 2023 ( ENDURANCE 6

A ) Every 2′ For 36’
Set 1
12 (1 Burpee + 1 DB Clean)

Set 2
24 Calories

Set 3
10 Toes to bar + 15 Wall balls

WOD 06 DE JULIO DE 2023 ( HALTEROFILIA)

Snatch 3 Position
Dip/drive + split jerk
WOD 05 DE JULIO DE 2023 ( CROSSFIT )
A ) EMOM 16’
1 .- 3 Back Squat

2.- -2 Front Squat

3. -1 Squat Clean

4.- Rest

B ) FOR TIME (in pairs) (cap 18′)

50 Calories
6 Rope Climbs
36 wall balls
6 wall climbs
18 Hang Clean (70/50) 6 wall climbs
36 wall balls
6 Rope Climbs
50 Calories

WOD 05 DE JULIO DE 2023 ( ENDURANCE )

A ) EMOM 36’
1- 100 mts Run
2- 16 Dumbbell Jerks (x2)

3- 16 Box Jumps

4- 16 Overhead swings

5- 16 Burpees
6- rest

WOD 05 DE JULIO DE 2023 ( HALTEROFILIA )

push press
split jerk
power clean
WOD 04 DE JULIO DE 2023 ( ENDURANCE )
A ) AMRAP 40’
28 Calories
7 Devil Press

14 DB Squats

7 Burpee Box step ups

14 DB Hang Clean
WOD 04 DE JULIO DE 2023 ( HALTEROFILIA )
Deadlift
muscle clean
shoulder press
WOD 4 DE JULIO DE 2023 ( CROSSFIT )
A ) EMOM 12’
1.- 12 Toes To bar
2 .- 12 GLute Bridge

B ) AMRAP 20′
50 Double-Unders

21 Pull-Ups
15 Overhead squats

9 V-Sit ups

WOD 03 DE JULIO DE 2023 ( CROSSFIT )

A) 3 Rounds 10’ On-2’Off
Teammate A:

200 mts run

12 Deadlifts (60kg/40kg)

9 Front Squats

6 Jerks

Teammate B:
2 Rounds

12 wall balls

12 Russian swings

In the remaining time

Max Burpees

WOD 03 DE JULIO DE 2023 (ENDURANCE )

A) 8 Rounds
3’ ON- 1’ OFF

Set 1:

20/15 Calories

12 Dumbbell snatchs

12 Burpees over the DB

Max Air Squats

Set 2:

50 Double unders/1′ S.U

100 mts Run

20 Jumping Lunges

Max Push-Ups

WOD 03 DE JULIO DE 2023 (HALTEROFILIA )

snatch push press
snatch ballance
power snatch w/ pause
snatch w/pause
WOD 30 DE JUNIO DE 2033 ( HALTEROFILIA )
Front squat pause
clean pull + power clean + muscle clean
WOD 30 DE JUNIO DE 2023 ( CROSSFIT )
A) EMOM 16’
1.- 3 Deadlifts

2.- 10-20 Push Ups

3.- 10-15 Toes to bar

4.- Rest

B) TYLER (cap 20′)

5 Rounds For Time

7 Muscle-Ups
21 Sumo-Deadlift High-Pulls (95/65 lb)

WOD 30 DE JUNIO DE 2023 ( ENDURANCE )

STEVE SKIPTON SR.
For Time
400 meter Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Single-Arm Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Kettlebell Swings (1.5/1 pood)
25 Burpees
25 Air Squats
25 Single-Arm Kettlebell Push Press (1.5/1 pood) 400 meter Run

WOD 29 DE JUNIO DE 2023 ( CROSSFIT )

EMOM 10’
1- 3 Back Squat
2- 45” Rope Jump
3 Rounds for time (in pairs)
Partner A- 8 Hang C&J (50/30)
Partner B- max sit ups

Partner A- 20 Wall balls

Partner B- Max Burpees

Partner A- 30 Ktb Swins

Partner B- Max Hollowrocks

WOD 29 DE JUNIO DE 2023 ( ENDURANCE )

A ) 5 Rounds

5’ On – 2’ Off

21 Calories

15 sit ups
9 DB Squat cleans

Max Devil press

WOD 29 DE JUNIO DE 2023 ( HALTEROFILIA )

split jerk + pusk jerk
Clean
WOD 28 DE JUNIO DE 2023 ( HALTEROFILIA )
muscle snatch
power snatch + overhead squat
WOD 28 DE JUNIO DE 2023 ( CROSSFIT )
AMRAP 7’
9 Pull Ups
12 Step Up / box Jumps 15 Plate Ground to OH

AMRAP 7’
36 Double unders 12 Push ups
6 Thrusters
AMRAP 7’
18/13 Calories
100 mts Run
20 Jumping Lunges

WOD 28 DE JUNIO DE 2023 ( ENDURANCE )

Every 2’ for 36’
Set 1-
20 Kettlebell swings

10 Goblet Squats

Max Single unders

Set 2-
100 mts Run

12 Burpees

WOD 27 DE JUNIO DE 2023 ( CROSSFIT )

A ) 5 Rondas
5’ ON – 2’ OFF
3 Squat Clean (build 3 RM) 3 Wall Climbs
9 burpees
9 Toes to bar
Max Wall balls

WOD 27 DE JUNIO DE 2023 ( ENDURANCE )

EMOM 36’
1- 15/12 Calories
2- 20 Dumbbell Snatchs

3- 30 Air Squats

4- 100 mts Run

WOD 27 DE JUNIO DE 2023 ( HALTEROFILIA )

Pause back squat

Hang snatch pull + Power Snatch + OHS

WOD 26 DE JUNIO DE 2023 ( CROSSFIT )

A) EMOM 15’
1.- 18/12 Calories
2.- Mx UB Strct HSPU
3.- 12 Hammer Biceps Curl

B ) 3 Rounds For Time

100 mts Run
20 DB Front Rack Lunges

10 Push ups
100 mts Run
20 DB Jerks
10 Push Ups

100 mts Run

20 DB Clean

rest 1’

WOD 26 DE JUNIO DE 2023 ( ENDURANCE )

A) AMRAP 40’
200 mts Run

18 Box Jumps
15 kettlebell swings
12 Burpees
9 Thrusters (40kg/25kg)
Rest 1′ each Round

WOD 26 DE JUNIO DE 2023 ( HALTEROFILIA )

Deadlift
Shoulder press
Clean pull + Squat Clean
WOD 23 DE JUNIO DE 2023 ( ENDURANCE )
MAFIA 57
5 Rounds for Time
530 meter Run
50 Altv Walking Lunges 38 Sit-Ups
25 Push-Ups
19 Ktbl Swings (53/35 lb) 9 Burpees Over Kettlebell

WOD 23 DE JUNIO DE 2023 ( HALTEROFILIA)

power clean
Front squat pause
WOD 23 DE JUNIO DE 2023 ( CROSSFIT )
M.I.R.
AMRAP 30′ (with a Partner)
Station 1: “Michalski”

From 0:00-10:00,
– Partner A performs:
23 Wall Ball (20/14 lb)
53 Double-Unders

Partner B AbMat Sit-Ups*

Station 2: “Irvine”
From 10:01-20:00,

30 Alt Db Snatch (50/35 lb) 14 Box Jumps (24/20 in)

– Partner B Wall Sit*
Station 3: “Rittner”
From 20:01-30:00

12 Deadlifts (225/155 lb) 860 meter Run

– Partner B Burpees*
* Partner B performs the solo movement while Partner A does as many reps as possible of the
couplet for the current station. Partners switch as needed.

WOD 22 DE JUNIO DE 2023 ( CROSSFIT )

A ) EMOM 12’
1.- 8-16 HSPU
2.- 15/10 Calorías

3.- Rest

B ) For time: (cap 20’)

100 Kettlebell swings
80 Thrusters (40kg/30kg) 60 Push ups
40 Power snatchs
20 toes to bar

WOD 22 DE JUNIO DE 2023 ( ENDURANCE )

8 Rounds
3’ ON- 1’ OFF
50 Double unders
16 Double DB hang C&J 8 Burppes
16 Box Jumps
WOD 22 DE JUNIO DE 2023 ( HALTEROFILIA)
Deadlift
– Shoulder press + split jerk
WOD 21 DE JUNIO DE 2023 ( CROSSFIT )
AMRAP 30’
– 400 mts Run
20 Back squats (50kg/35kg) 30 Burpees
20 Pull ups
30 Dumbbell snatchs
rest 90’’
WOD 21 DE JUNIO DE 2023 ( ENDURANCE )
5 Rounds
5’ On – 2’ Off

100 mts Run

20 one arm OHS

5 Burpees
20 one arm OH lunges

5 Burpees
20 one arm Thrusters

WOD 21 DE JUNIO DE 2023 ( HALTEROFILIA )

Back squat
Muscle snatch + power snatch + Ohs
WOD 20 DE JUNIO DE 2023 ( CROSSFIT )
A ) EMOM 12’
1.- 6 Shoulder press

2.- 20/20” lateral plank

3.- 20 Superman Rocks

B ) Every 4’ for 20 minutes
3x ( 1 power clean + 1 Push Press)
9 Box jumps
3x (1 Squat clean + 1 Thruster)
9 Push ups

WOD 20 DE JUNIO DE 2023 ( ENDURANCE )

A ) For time (Cap 36’)
800 mts Row
40 DB snatchs
30 Air Squtas
20 toes to bar
10 Wall climbs
1 Mile run
10 Wall Climbs
20 toes to bar
30 Air squats
40 DB snatchs
800 mts Row

WOD 20 DE JUNIO DE JUNIO DE 2023 ( HALTEROFILIA)

Front squat
Push Jerk + Split Jerk
Muscle Clean + Squat Clean
WOD 19 DE JUNIO DE 2023 ( CROSSFIT )
A ) Every 2’ for 14’
complete:
4 Deadlift + 10 Hollow
Rock

B) Amrap 16’
100 mts run
8 Power Snatchs
12 toes to bar
8 overhead Squats
12 Burpees over the bar

WOD 19 DE JUNIO DE 2023 ( ENDURANCE )

EMOM 36’
1- 8 Devil Press
2- 16/12 Calories 3- 15 Box Jumps
4- 50 Single unders
WOD 19 DE JUNIO DE 2023 ( HALTEROFILIA)
Muscle clean
power clean
WOD 16 DE JUNIO DE 2023 ( CROSSFIT )
A ) ” CHINO ”
For Time

800 meter Run

30 Toes-to-Bars

30 Wall Ball Shots (20/14 lb)

600 meter Run

20 Toes-to-Bars

20 Wall Ball Shots (20/14 lb)

400 meter Run

10 Toes-to-Bars

10 Wall Ball Shots (20/14 lb)

200 meter Run

50 Bar Muscle-Ups
Each time you drop from the Pull-Up Bar, perform a Burpee penalty. Add 1 rep for each drop.
Ex: 1st drop = 1 Burpee, 2nd drop = 2 Burpees, etc.

WOD 16 DE JUNIO DE 2023 ( ENDURANCE )

“VALLES’’
For Time
Buy-In: 31 Push-Ups
Directly into, 4 Rounds of:
7 Dumbbell Thrusters (2×50/35 lb)
4 Dumbbell Snatches (50/35 lb, each arm) 20 Box Jumps (24/20 in)
20 Burpees
Buy-Out: 31 Push-Ups

Time Cap: 27 minutes

WOD 16 DE JUNIO DE 2023 ( HALTEROFILIA )

Squat Clean
Deadlift
Push Press
WOD 15 DE JUNIO DE 2023 ( CROSSFIT )
A ) 3’ On – 1’ Off for 32’
set 1:
5 Hang Muscle Snatch

10 Bastard Burpees

Max Calories

set2:
10 Double KtB C&J

20 Jumping Lunge
Max DU

WOD 15 DE JUNIO DE 2023 ( ENDURANCE )

AMRAP 35′
10/10 One arm Ktb OHS
8 / 8 Ktb Snatch
6 / 6 Thruster
400 Run

WOD 15 DE JUNIO DE 2023 ( HALTEROFILIA)

Shoulder Press
Power Clean + Jerk
WOD 14 DE JUNIO DE 2023 ( CROSSFIT )
A) EMOM 12’
1o 4-6 Pull Up
2o 10-20 Push Up
B) AMRAP 16’
6 Db Devil Press 12 Db Snatch
9 T2b
24 DU
WOD 14 DE JUNIO DE 2023 ( ENDURANCE )
A ) 8 Rounds
3’ ON- 1’ OFF
Set 1 .-

10 Sit Up
10 Push Up

10 Clean Jerk

Max Cal
//
Set 2 .-

10 Sit Up
10 Push Up

10 Clean Jerk

Max Burpee

WOD 14 DE JUNIO DE 2023 ( HALTEROFILIA )

Front Squat
-Power Snatch
WOD 13 DE JUNIO DE 2023 ( ENDURANCE )
A ) 5 Rounds
5’ On – 2’ Off
200m Run
in the remaining time
Amrap
15 Doble Db Clean

15 Wall Ball

WOD 13 DE JUNIO DE 2033 ( HALTEROFILIA )

Squat Clean
Hang Squat Clean
WOD 13 DE JUNIO DE 2023 ( CROSSFIT )
A) EMOM 16’
1.- Power Clean (build in weight)
4-4-3-3-2-2-1-1
2.- 100m Run
B) AMRAP 12’
12 Goblet Squats

10 Burpees
8 Deadlift (80kg / 60 kg )

WOD 12 DE JUNIO DE 2023 ( CROSSFIT )

A) Back Squat
Every 2 for 12’

6-6-4-4-2-2
snatch skill and Drill

B) AMRAP 16:
6 Power Snatch

6 Pull Ups
6 Burpee

WOD 12 JUNIO DE 2023 ( ENDURANCE )

Every 2′ for 30’
Set 1.- 15 Box Jump + 20 DB Snatch
Set 2 .- 6 Devil clean + 6 V sit Up + 6 Burpee
Set 3 .- recovery Calories

WOD 12 DE JUNIO DE 2023 ( HALTEROFILIA )

Squat Snatch
Snatch Balance
Jerk

WOD 09 DE JUNIO DE 2023 ( CROSSFIT )

LEGEND
6 Rounds for Time
12 Thrusters (135/95 lb)
5 Clean-and-Jerks (135/95 lb)
7 Lateral Burpees
5 Snatches (135/95 lb)
14 Box Jumps (24/20 in)
4 Deadlifts (135/95 lb)
47 Double-Unders

WOD 09 DE JUNIO DE 2023 ( ENDURANCE )

MATTB
5 Rounds For Time
400 mts Run 5 Burpees
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (20/14 lb) 30 Push-Ups

WOD 09 DE JUNIO DE 2023 ( HALTEROFILIA )

Clean and jerk
Snatch
WOD 08 DE JUNIO DE 2023 ( CROSSFIT )
A) EMOM 12’
1- 7 Devil press
2- 14/10 Calories
3- 7 Bar Muscle-Ups 4- 14 Box Jump

B) For Time
3-2-1 Lap run
40-30-20 Step-Ups

30-20-10 Dumbbell squats

20-10-5 Push ups

WOD 08 DE JUNIO DE 2023 ( ENDURANCE )

Every 5′ for 30′ :
set 1: 400 mts Run

then Amrap
6 hang Clean and jerks
6 Burpees over the bar

set 2: 150 Double unders/ 300 single unders

in the remaining time

Amrap
20 OneArm ktb snatch

20 air squat

WOD 08 DE JUNIO DE 2023 (HALTEROFILIA )

– Pull snatch
– kang squat
– Squat clean
– Push Press + Push Jerk
WOD 07 DE JUNIO DE 2033 ( HALTEROFILIA )
Muscle snatch
Overhead Squat
Back squat
WOD 07 DE JUNIO DE 2023 ( CROSSFIT )
A) Every 90” For 12′

100 mts Run+ 3 hang Squat clean

Then Emom 3′
Build 1 Heavy Squat clean

B) Amrap 15′
18 toes to bar
15 Hang clean (40kg/30kg) 9 Burpees
6 Strict HSPU

WOD 07 DE JUNIO DE 2033 ( HALTEROFILIA )

Muscle snatch
Overhead Squat
Back squat
WOD 06 DE JUNIO DE 2023 ( HALTEROFILIA )
Split Jerk
Pull Clean + Squat Clean + Split Jerk
WOD 06 DE JUNIO DE 2023 ( CROSSFIT )
A) EMOM 10’
ODD – 8 Strict press EVEN – 12 Bent over row
B) 5 Rounds (cap 20′)
60 Double-Unders
3 Rope Climbs
6 overhead squats (40kg/30kg)
12 kettlebell swings (32/24)

WOD 06 DE JUNIO DE 2023 ( ENDURANCE )

Amrap 40’
200 mts Run
6 wall climbs
9 Burpee knee to chest 12 Devil Press
15 Box Jumps
WOD 05 DE MAYO DE 2023 (CROSSFIT)
A) Every 5′ For 30′
Set 1

20/15 Calories

10 bastard Burpees

10 Thruster (40/30)

10 Pull-Ups

Set 2

200 mts Run

16 wall balls

8 Burpees box Jumps

8 Devil press

WOD 05 DE JUNIO DE 2023 (ENDURANCE )

Every minute on the minute for 36 minutes complete:
1- 100 mts run

2- 20 Overhead swings

3- 50 Double Unders

4- 6 Burpee shuttle Run (5mts)

5- 20 Hollowrocks
6- 20 Push ups

WOD 05 DE JUNIO DE 2023 (HALTEROFILIA )

SQUAT SNATCH
POWER CLEAN + FRONT SQUAT + SQUAT CLEAN
WOD 02 DE JUNIO DE 2023 ( CROSSFIT )
EBBA
4 Rounds for Time
74 Double-Unders
17 Power Cleans (50/30 kg) 14 Shoulder-to-Overhead (50/30 kg)
53 calorie Row

WOD 02 DE JUNIO DE 2023 ( HALTEROFILIA )

Back squats
Power Snatch
Power Clean and
jerk
WOD 01 DE JUNIO DE 2023 ( CROSSFIT )
A)Every 2′ For 16′ Set 1- 8 Back Squats Set 2- 25/18 Calories
B) Amrap 15′ (in pairs, i go you go)
18 wall ball shots (try unbroken)
6 synchro Burpees

18 Box Jumps
6 Power Snatch

A) 5 Rounds
5’ On – 2’ Off
200 mts Run
20 KTB snatchs
10 Burpees
max DB thrusters (x2)

WOD 01 DE JUNIO DE 2023 ( ENDURANCE )

A) Rounds
5’ On – 2’ Off
200 mts Run
20 KTB snatchs
10 Burpees
max DB thrusters (x2)
WOD 01 DE JUNIO DE 2023 ( HALTEROFILIA )
Deficit Deadlift
Tempo Back Squat
Hang clean and jerk
WOD 31 DE MAYO DE 2023 ( ENDURANCE )
Every 2’for36’
set 1: 15 Calories + 30 Air Squats
set 2: 100 mts Run + 30 Russian Swings
set 3: 50 Double Unders + weighted lunges
WOD 31 DE MAYO DE 2023 ( HALTEROFILIA )
Hang Muscle Snatch
Hang Squat Clean
Front Squat from the floor
WOD 31 DE MAYO DE 2023 ( CROSSFIT )
A) EMOM 10 minutes :
ODD – 5-10 strict Pull ups EVEN – 8 strict Press
B) 5 Rounds
100 mts Run
8 Jerks (50kg/35)
12 Chest-to-Bar Pull ups 8 Devil press
WOD 30 DE MAYO DE 2023 (CROSSFIT)
A) Running Clock
— Min 0 to 8

150 Calories

Rest 1′

—Min 9 to 17′

EMOM 8′

ODD- 2 Rope Climbs

EVEN- 5 Deadlifts (120/90)

Rest 1′

—Minute 18 to 26′

EMOM 8′

ODD- 16 Burpees

EVEN- 16 Overhead swings

WOD 30 DE MAYO DE 2023 (ENDURANCE)

EMOM 36’
1- 7 devil press

2- 14 Box Jumps

3- 7 Bar Muscle ups

4- 14 Wall balls

5- 7 Burpees shuttle run

6- 14 Handstand Push ups

WOD 30 DE MAYO DE 2023 ( HALTEROFILIA )

MUSCLE CLEAN
POWER CLEAN + PUSH PRESS
DEADLIFT
WOD 29 DE MAYO DE 2023 ( CROSSFIT )
A) EMOM 20 minutes:
1.- 8 Clean and jerks

2.- 40 Double-Unders

3.- 12 Dumbbell squats

4.- 1 Lap Run

B) Every 90″ for 9 minutes

build a heavy clean and jerk Set 1-2: 2 Power clean + 1 Front Squat + 1 jerk
Set 3-4: 2 Squat clean and jerk
Set 5-6: 1 Squat clean and jerk

WOD 29 DE MAYO DE 2023 ( ENDURANCE )

A) AMRAP 40’
(team of Three)
teammate A: 30 Calories teammate B: Max Knee to chest
teammate C: Max ktb Complex: 2 Russian swings + 2 Goblet squats
Every 5 minutes: 7 synchro burpees
WOD 29 DE MAYO DE 2023 ( HALTEROFILIA )
Hang Squat Snatch
Pull Snatch
WOD 26 DE MAYO DE 2023 ( CROSSFIT )
Hero Wod
” MURPH ”

For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

Wear a Weight Vest (20/14 lb)

Escaled
” MURPH”

For time

1 mile Run

10 Rounds

10 Pull ups
20 Push ups

30 Air Squat

3/4 de Murph
1200 mts Run
75 Pull ups
150 Push Ups
225 Air squat
1200 mts Run

WOD 26 DE MAYO DE 2023 ( ENDURANCE )

Murph demarcation
For Time (with a Partner)

Buy-In: 1,000 meter Row

800 meter Run (together)

50 Pull-Ups

100 Push-Ups

150 Air Squats

800 meter Run (together)

30 Pull-Ups

60 Push-Ups
90 Air Squats

800 meter Run (together)

20 Pull-Ups

40 Push-Ups

60 Air Squats

800 meter Run (together)

WOD 26 DE MAYO DE 2023 ( HALTEROFILIA )

Front Squat
Push Jerk
Squat Clean

WOD 25 DE MAYO DE 2023 ( CROSSFIT )

–A) Every minute on the minute For 10 minutes complete:
ODD – build 3 Rm hang squat clean
Even – 40 Double unders
B) Amrap 18′
15 calories
2 Rope Climbs
15 Calories
4 Bar Muscle-Ups
15 Calories
6 Thrusters
15 Calories
8 Handstand push ups
WOD 25 DE MAYO DE 2023 ( ENDURANCE )
A) Every 3 minutes For 33 minutes
complete Set 1-3-5-7-9
200 mts Run
5 Devil press
10 Dumbbell squats
Set 2-4-6-8-10
21/16 Calories
10 Double kettlebell C&J 8 Lunges Farmer position
At the minute 15, rest 3 minutes.
WOD 25 DE MAYO DE 2023 ( HALTEROFILIA )
Tall snatch + back
Push press + OHS
Hang squat snatchs
WOD 24 DE MAYO DE 2023 ( CROSSFIT )
A) 4 Rounds (cap 12′)
5 heavy Deadlifts (build in weight)
5 x 1 wall climbs + 1 Burpees

B) 3 Rounds (cap 18′)

200 mts Run
10 hang power clean and jerk (50kg/35kg)
Dumbbell complex
1 Man maker +
2 Dumbbell snatchs +
3 hang clusters +
4 Deadlifts

WOD 24 DE MAYO DE 2023 ( ENDURANCE )

A) Amrap 30′

400 mts Run

36 Double unders
30 Kettlebell Swings 24 Shuttle run (5mts) 18 Box Step-Ups (ktb) 12 Push ups

WOD 24 DE MAYO DE 2023 ( HALTEROFILIA )

Pull clean + power clean +
squat clean + jerk + split jerk
Squat clean and jerks
WOD 23 DE MAYO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:
ODD – 6/6 Bent over row + 12 Push ups
EVEN – 6/6 Shoulder press + 12 Pull-Ups
B) conditioning Running Clock Minute 0 to 3
400 mts Run Then
3 to 10
Amrap 7′
6 Devil press
36 Double-Unders
10 to 13
400 mts Run Then
13 to 20 Amrap 7′
12 Toes to bar

6 Box jumps

WOD 23 DE MAYO DE 2023 ( ENDURANCE )

A) 1 mile Run
Then… “Open 16.5”
21-18-15-12-9-6-3 Reps For Time
Thrusters (95/65 lb)
Bar Facing Burpees
WOD 23 DE MAYOR DE 2023 ( HALTEROFILIA )
Hang Power Snatch
Squat Snatch
Front Squat
WOD 22 DE MAYO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 40′
1- 14/10 Calories (Sprint)
2- 10 Thrusters (40kg/30kg)

3- 50 Single unders /crossover

4- 15 Overhead Swings (32kg/24kg)
At minute 32′
on the minute, build a heavy Squat Clean

WOD 22 DE MAYO DE 2023 ( ENDURANCE )

A) Amrap18′
200 mts Run

8 Burpee toes to bar

18 wall balls
8 Double DB Squats clean 18 Push-Ups

B) Everyminuteonthe minute For 18′

complete:
1- 50 Double-Unders
2- 8 Handstand Push-Ups 3- 10 Burpees iShuttle run

WOD 22 DE MAYO DE 2023 ( HALTEROFILIA )

Squat Clean
Clean and Jerk
WOD 19 DE MAYO DE 2023 ( CROSSFIT )...
The Wirtz
4 Rounds for Time
14 calorie Bike

16 Thrusters (95/65 lb)

10 Kettlebell Swings (53/35 lb)

14 calorie Bike

16 Box Jumps (24/20 in)

10 Air Squats

14 calorie Bike

16 Wall Ball Shots (20/14 lb)

10 Burpees

WOD 19 DE MAYO DE 2023 ( ENDURANCE )

CrossFit Harstad Memorial WOD

MARIA
AMRAP in 25 minutes
5 Devil Presses (2×22.5/15 kg)
20 Double Dumbbell Front Rack Reverse Lunges (2×22.5/15 kg)
19 calorie Row
WOD 19 DE MAYO DE 2023 ( HALTEROFILIA )
Back Squat
Snatch
Clean and Jerk
WOD 18 DE MAYO DE 2023 ( HALTEROFILIA )
Hang Power Snatch
Deficit Clean
Front Squat
WOD 18 DE MAYO DE 2023 ( CROSSFIT )
A) For Time in pair: Cap 35′
800 mts Run
21 Deadlifts (100kg/70kg) (i go, you go)
42 Burpees over the bar
800 mts Run
15 Deadlifts (110kg/75kg)
30 Burpees Over the bar
800 mts run
9 Deadlifts (120kg/80 kg)
18 Burpees over the bar
In the remaining time (mini pump series)
Amrap
10 Shoulder press (empty bar)
10 Push ups
10 T raises (5/5 plate – 2,5/2,5plate)
WOD 17 DE MAYO DE 2023 ( HALTEROFILIA )
Pull clean + power clean+ hang squat clean
Deficit Deadlifts
WOD 17 DE MAYO DE 2023 ( ENDURANCE )
Every minute on the minute For 8 minutes complete:
ODD – 100 mts Run
EVEN – 20 Overhead swings
Rest 2′
Every minute on the minute For 8 minutes complete:
ODD – 7 Devil press
EVEN – 30 Air Squats
Rest 2′
Every minute on the minute For 8 minutes complete:
ODD – 10 GHD Sit ups
EVEN – 20 Lunges (plate 20kg/10kg)
WOD 18 DE MAYO DE 2023 ( ENDURANCE )
A) FOR Time in pairs
1 mile Run
50 Burpees Pull-Ups
100 Push ups
200 wall balls
100 Push ups
50 Burpees Pull-Ups
1 mile row/4000 mts bikeerg
WOD 16 DE MAYO DE 2023 ( ENDURANCE )
Every minute on the minute For 18 minutes complete:
1- 18/15 wall balls
2- 50 Double-Unders
3- 15 Burpees
Rest 2′
Every minute on the minute For 18 minutes complete:
1- 4 snatch + 4 OHS + 4 thrusters (40/25)
2- 20 toes to bar/Knees to Elbows
3- 15/12 calories
WOD 16 DE MAYO DE 2023 ( CROSSFIT )
A) Every 4′ For 16 minutes complete:
10 Burpees box Jumps
20 kettlebell Clean and jerks (25/16)
2 Rope Climbs
B) Amrap 16′
200 mts Run
30 Sit ups
50 Double unders
20 Push-Ups
WOD 17 DE MAYO DE 2023 ( CROSSFIT )
A)Every minute on the minute For 15 minutes complete:
1- 8 Back Squats
2- 14/10 Calories
3- 18 Box Step-Ups
B) minute on – minute off for 14 minutes:
Build a 3Rm thrusters:
*Max pull ups 30” + 3 Heavy Thrusters from the floor
WOD 16 DE MAYO DE 2023 ( HALTEROFILIA )
Pull snatch + muscle snatch+power snatch
Squat snatch
Seated Shoulder press
WOD 16 DE MAYO DE 2033 ( HALTEROFILIA )
Pull snatch + muscle snatch+ power snatch
Squat snatch
Seated Shoulder press
WOD 12 DE MAYO DE 2023 ( ENDURANCE )
KENT
AMRAP in 28 minutes
15 Russian Kettlebell Swings (70/53 lb)
20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat Cleans (50’s/35’s lb)
30 Burpees
From 12:00-13:00, Rest in silence
WOD 12 DE MAYO DE 2023 ( CROSSFIT )
DAVID (WATSON)
5 Rounds for Time
5 Clean-and-Jerks (60/40 kg)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
WOD 12 DE MAYO DE 2023 ( HALTEROFILIA)
Squat Snatch
Push Press
Back Squat
WOD 11 DE MAYO DE 2023 ( ENDURANCE )
● A) Every minute on the minute For 30 minutes complete:
1- 15/12 calories
2- 50 Double-Unders
3- 15/12 calories
4- 10 Sumo Deadlift High-Pull (40kg/30kg) 5- 15/12 Calories
6- 15 Burpees

WOD 11 DE MAYO DE 2023 ( HALTEROFILIA )

Hang squat clean + split jerk
Front Rack Reverse Lunge
WOD 11 DE MAYO DE 2023 ( CROSSFIT )
A) Amrap 30′
400 mts Run
13 Devil press
13 Handstand push ups
13 Box step ups
13 Burpees toes to bar
WOD 10 DE MAYO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:
ODD – 5 Muscle snatch EVEN – 1 chelsea
B ) Amrap 18′
50 Double unders
21 Front Rack Lunges 15 Burpees over the bar 9 Overhead Squats
6 Bar Muscle-Ups
WOD 10 DE MAYO DE 2033 ( HALTEROFILIA )
Squat snatch
Pull snatch
WOD 10 DE MAYO DE 2023 ( ENDURANCE )
A) 6 Rounds (cap 35′)
100 Double unders
12 DB Hang Squat Clean
24 Jumping Squats
12 Jerks
24 kettlebell SDHP
WOD 09 DE MAYO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 16′
1- 2 Rope Climbs
2- 15/12 Calories
3- 15 Thruster (40kg/25 kg) 4- 10 Burpess Box Jumps
Then…
800 mts Run (5′)
Then…
● B) Every 90” For 9′
Set 1-2: 3 Squat clean 70% Set 3-4: 2 Squat clean 80% Set 5-6: 1 Squat clean 90%
—————————————–
WOD 09 DE MAYO DE 2023 ( HALTEROFILIA )
Squat clean
Split jerk
WOD 09 DE MAYO DE 2023 ( ENDURANCE )
A) Every minute on the minute For 10 minutes complete:
ODD : 18 Calories
EVEN : 18 Burpees
B) 5 Rounds
200 mts Run
20 Kettlebell swings
5/5 one arm thrusters
WOD 08 DE MAYO DE 2023 ( CROSSFIT )
Memorial Wod

Miguel AA
Amrap 35′
Team of five
Teammate A: 58 Sit-Ups
Teammate B: 24 wall balls
Teammate C: Max Single unders
Teammate D: 24 Calories
Teammate F: 58 Russian swings
Every 3′
6 synchro Burpees
6 Synchro Thrusters
Goal all team: 2023 Single unders

WOD 08 DE MAYO DE 2023 ( HALTEROFILIA )

Power snatch + snatch ballance + OHS
Back Squat
WOD 08 DE MAYO DE 2023 ( HALTEROFILIA )
Power snatch + snatch ballance + OHS
Back Squat
WOD 04 DE MAYO DE 2023 (CROSSFIT)

A) for time (15′)

10-8-6-4-2

Thrusters (50kg/35 kg)

5-4-3-2-1

Rope Climbs

B) Amrap 6′
30 Double unders
5 Burpees

C) Every minute on the minute for 6′

Build a heavy complex

1 Power clean + 1 Hang squat clean + 1 jerk

————————————————-

WOD 05 DE MAYO DE 2023 (CROSSFIT)

TEEG
For Time (with a Partner)

1,000 meter Row

40 Deadlifts (225/135 lb)

30 Pull-Ups

800 meter Run

30 Pull-Ups

40 Deadlifts (225/135 lb)

1,000 meter Row

WOD 05 DE MAYO DE 2023 ( HALTEROFILIA )

Low Hang power snatch + ohs
Squat Snatch
WOD 05 DE MAYO DE 2023 ( ENDURANCE )
RYAN MURAMOTO
AMRAP (with a Partner) in 34 minutes
100 Burpee Box Jump-Overs (24/20 in)
800 meter Run
100 Wall Ball Shots (30/20 lb)
800 meter Run
200 Double-Unders (100 each)
800 meter Run
WOD 04 DE MAYO DE 2023 ( HALTEROFILIA )
Deadlift

Back Squat

Power Clean

WOD 04 DE MAYO DE 2023 ( ENDURANCE )

A) 5 Rounds in pairs (cap 15′)
12/10 Calories
15 Toes to bar/Knees to Elbows
B) For Time (cap 15′)
30-20-10
Wall balls
10-20-30
Kettlebell swings
WOD 03 DE MAYO DE 2023 (CROSSFIT)
A) Emon 16’
1.- 3 BACK SQUATS + 20 Single unders

2-. 8 Db Strict press + 4 Burpees

B)3 Rounds For Time
400 mts Run

50 Double unders

8Power snatch

24Wall balls

WOD 28 DE ABRIL DE 2033 ( CROSSFIT )

BATMAN
For Time
Buy-In: 100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run (All of the above with a Weight Vest (20/14 lb))

Buy-Out: 4 Sets of 5 Deadlifts (80% max)

WOD 28 DE ABRIL DE 2023 ( HALTEROFILIA )

Squat clean + 1 front squat + 1 jerk
power snatch + OHS
WOD 27 DE ABRIL DE 2023 ( HALTEROFILIA )
Front Squat

Muscle Clean

Power Clean

WOD 27 DE ABRIL DE 2023 ( ENDURANCE )

A) FOR Time
1000mts -800mts -600mts -400mts -200mts
RUN
50-40-30-20-10
Dumbbell snatchs
21-18-15-12-9
Burpees over the box
WOD 27 DE ABRIL DE 2033 ( CROSSFIT )
A) Every 90″ for 15′ complete:
12/8 Calories + 2 Back Squats (build in weight)
● B) Amrap 15′
3 Rope Rope Climbs
9 Power Snatchs (40kg/25kg)
12 Overhead Lunges
WOD 26 DE ABRIL DE 2023 ( HALTEROFILIA )
Pull snatch + low hang squat snatch + High hang squat snatch
Push press
WOD 26 DE ABRIL DE 2023 ( ENDURANCE )
A) Every minute on the minute For 40′
1- 10 Hang clusters (40kg/25kg)
2- 100 mts Run
3- 20 Overhead swings (24kg/16kg)
4- 50 Single unders/ 50 crossover
WOD 26 DE ABRIL DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:
ODD- 5 weighted Pull ups
EVEN – 10/5 Handstand push ups

B) 3 Rounds For Time:

100 Double unders
20 x (1 Burpees + DB Cluster) 20 Toes to bar
20 Alternating Dumbbell snatchs
WOD 25 DE ABRIL DE 2023 ( HALTEROFILIA )
Hang Power clean + power clean + push press + push jerk
Front squat
WOD 25 DE ABRIL DE 2023 ( ENDURANCE )
A) Amrap 35′ (in pairs)
30 Devil press
60 Calories
90 Sit ups
30 Dumbbell Box step ups
60 Calories
90 Push-Ups
30 Dumbbell Lunges (Farmer position)
60 Calories
90 Toes to bar
30 Double Deadlifts
60 Calories
90 Burpees
WOD 25 DE ABRIL DE 2023 ( CROSSFIT )
A) Every 90″ for 15′ Complete:
5x 3 Power Cleans + 3 JERKS
5x 1 Power clean and jerk (Build in weight)

B) For Time (18′)

800 mts Run
30 Deadlifts (80kg/55kg)

10 Burpees over the bar

.
400 mts Run
30 Hang Clean (70kg/50kg) 10 Burpees over the bar
.
200 mts Run
30 Clean-and-Jerks (60kg/40kg)

10 Burpees Over the bar

WOD 24 DE ABRIL DE 2023 ( HALTEROFILIA )

Snatch ballance
OverHead Squat
Snatch
WOD 24 DE ABRIL DE 2023 ( ENDURANCE )
A) 4 Rounds
500 mts Run
12 Kettlebell snatchs (Left)
12 kettlebell Thrusters (left)
50 Double-Unders
12 kettlebell snatchs (right)
12 kettlebell Thrusters (right)
50 Double-Unders
Rest 1′
WOD 24 DE ABRIL DE 2023 ( CROSSFIT )
● A) Every minute on the minute For 35 minutes complete:
1- 7 Devil press
2- 14 calories
3- 7 Front Squats (70kg/50kg) 4- 14 Box Jumps
5- 7 Bar Muscle-Ups

WOD 21 DE ABRIL DE 2023 ( CROSSFIT )

BRENNAN
For Time (with a Partner)
1,000 meter Row
40 Overhead Squats (95/65 lb)
50 Chest-to-Bar Pull-Ups
750 meter Row
30 Squat Snatches (95/65 lb)
30 Chest-to-Bar Pull-Ups
500 meter Row
20 Overhead Squats (95/65 lb)
20 Chest-to-Bar Pull-Ups
250 meter Row
10 Squat Snatches
10 Chest-to-Bar Pull-Ups

WOD 21 DE ABRIL DE 2023 (HALTEROFILIA)

Back Squat
Deadlift
Snatch
WOD 21 DE ABRIL DE 2023 ( ENDURANCE )
MAFIA 57
5 Rounds for Time
530 meter Run
50 Alternating Walking Lunges
38 Sit-Ups
25 Push-Ups
19 Kettlebell Swings (53/35 lb)
9 Burpees Over Kettlebell
WOD 20 DE ABRIL DE 2023 ( ENDURANCE )
A) Amrap 35′
400 mts Run
50 Double-Unders
15 Devil press
15 Box Step-Ups (Dumbbell)
15 Sit ups
2 Rope Climbs
WOD 20 DE ABRIL DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:
ODD – 10 SDHP (50kg/35kg)
EVEN – 10/10 Weighted Bulgarian Squats
B) Amrap 18′
10 Toes to bar
20 Wall balls
10 Push-Ups
20 Kettlebell swings
WOD 20 DE ABRIL DE 2023 (HALTEROFILIA)
Clean & jerk
WOD 19 DE ABRIL DE 2023 ( CROSSFIT )
A) Every minute on the minute For 12 minutes complete:
1- 5 Dumbbell snatchs + 10 Front Rack lunges
2- 15/12 calories
3- 1 Lap Run
Rest 3′
B) Every minute on the minute For 12 minutes complete:
1- 10 Burpees Box Jumps
2- 50 Double-Unders
3- 7/5 Bar Muscle-Ups
WOD 19 DE ABRIL DE 2023 ( HALTEROFILIA )
Back Squat
Push Press
Power Clean
WOD 18 DE ABRIL DE 2023 ( CROSSFIT )
A)Amrap 35′
3 Rounds
12-09-06 Hang Power Clean ( 60 /40 kg )
21-15-9 Push ups
3-2-1 Rope climb
1 Lap Run each Round
In the remaining time
Build a heavy Squat clean and jerk
WOD 18 DE ABRIL DE 2023 ( HALTEROFILIA )
Low Hang power clean + high hang squat clean
Squat snatch
WOD 17 DE ABRIL DE 2023 ( HALTEROFILIA )
Power clean+push press
Squat clean
WOD 17 DE ABRIL DE 2023 (ENDURANCE)
A) 5 Rounds
200 mts Run
15 OverHead squats (30/20)
5 Burpees over the bar
15 Dumbbell Front Rack lunges (x2 DB)
5 Burpees over the bar
15 Dumbbell jerks
WOD 17 DE ABRIL DE 2023 ( CROSSFIT )
A) For Time in pairs
80 calories
100 Ktb Thruster
80 kettlebell swings
60 one arm overhead squats
40 Pull-Ups
20 Synchro Burpees
40 Pull ups
60 one arm overhead squats
80 kettlebell swings
100 Ktb Thruster
WOD 14 DE ABRIL DE 2023 ( ENDURANCE )
HELP WITH HEART
For Time
1,600 meter Run
Then, 5 Rounds of:
20 Burpees
10 Single-Arm Dumbbell Snatches (50/35 lb)
10 Single-Arm Dumbbell Thrusters (50/35 lb)
10 Single-Arm Alternating Dumbbell Devil Presses (50/35 lb)
Finally, perform:
400 meter Weighted Run (50/35 lb)
WOD 14 DE ABRIL DE 2023 ( HALTEROFILIA )
Clean & push jerk
Good Mornings
Front Squat
WOD 14 DE ABRIL DE 2023 ( CROSSFIT )
BEX
AMRAP in 35 minutes
50 Wall Ball Shots (20/14 lb)
40 Box Jumps (24/20 in)
30 Toes-to-Bars
20 Deadlifts (145/115 lb)
800 meter Run
WOD 13 DE ABRIL DE 2023 ( ENDURANCE)
A) Every minute on the minute For 35 minutes complete:
1- 14 thrusters (40/25)
2- 21 toes to bar
3- 14 Calories
4- 21 Wall balls
5-rest
WOD 13 DE ABRIL DE 2023 ( HALTEROFILIA)
Low hang squat clean + squat + jerk
hang clean Pull
WOD 13 DE ABRIL DE 2023 ( CROSSFIT )
A) 2 Rounds
100 mts Run
24 one arm Jerks
12 Bastard burpees
Rest 2′
B) 3 Rounds
100 mts Run
18 Alternating Dumbbell snatchs
8 Bastard Burpees
Rest 2′
C) 4 Rounds
100 mts Run
12 Overhead Lunges
4 Bastard burpees
WOD 12 DE ABRIL DE 2023 ( HALTEROFILIA )
Hang squat snatch + squat snatch + OHS
Pull snatch
WOD 12 DE ABRIL DE 2023 ( CROSSFIT )
A)Every 90″ for 15′
10-8-6-4-2
Hang squat Cleans (as heavy as possible)
B) 5 Rounds
6 Hang Clean and jerks (60kg/40kg)
9 Chest-to-Bar Pull-Ups
12 Deadlifts
15 Push-Ups
WOD 11 DE ABRIL DE 2023 ( HALTEROFILIA )
Snatch 3 positions
Back squat
WOD 11 DE ABRIL DE 2023 ( CROSSFIT )
A) Every 2′ For 10 minutes complete:
100 mts Run + 5 Hang Power snatchs
B) Amrap 8′
50 Double-Unders
Overhead squats (10-8-6-4-2)
C) Amrap 8′
10 Box Jumps
20 Russian swings
WOD 11 DE ABRIL DE 2023 ( ENDURANCE )
A) Every 3 minutes for 15′ minutes complete:
100 mts Run
10 Burpee Toes to bar
5 Devil press
B) Every minute on the minute For 15 minutes complete:
ODD – 1 Man makers + Max Single unders/crossover
Even – 20 wall balls
WOD 12 DE ABRIL DE 2023 ( ENDURANCE )
A) FOR Time
50-40-30-20-10
kettlebell swings
Push ups
200 mts run each Round
B) 21-15-12-9-6
Box Jumps
Turkish sit ups
WOD 10 DE ABRIL DE 2023 ( HALTEROFILIA )
Power clean + front squat
Pull clean
WOD 10 DE ABRIL DE 2023 ( CROSSFIT )
A) Minute 0 to minute 7
800 mts Run
Then…
Every minute on the minute For 5′
5 Single Clusters (building in weight)
Minute 12 to 19
800 mts run
Then…
Every minute on the minute For 5′
3 x (1 Devil press + 1 Thruster)

Minute 24 to 31
800 mts Run
Then…
Every minute on the minute For 5′
1 Muscle-Ups + 10 Wall balls

WOD 10 DE ABRIL DE 2023 ( ENDURANCE )

A) 4 Rounds
50 Double-Unders
20 Burpees
10 x kettlebell complex (left)
400 mts Run
10 x kettlebell complex (right)
20 Burpees
50 Double-Unders
Rest 1′ each Round
Kettlebell complex
5 snatchs
5 Clean and jerks
5 OverHead Lunges
WOD 05 DE ABRIL DE 2023 ( ENDURANCE )

YULETIDE
AMRAP in 40 minutes
2,000 meter Run
150 Wall Ball Shots (9/6 kg)
30 Clean-and-Jerks (42/30 kg)
30 Bar Over Burpees
30 Power Snatches (42/30 kg)

In the remaining time, AMRAP of:

Calorie Row

WOD 05 DE ABRIL DE 2023 ( HALTEROFILIA )

Hang power Clean + HANG squat clean
Clean pull
WOD 04 DE ABRIL DE 2023 ( ENDURANCE )
5 Rounds
50 Double-Unders
21 Wall balls
15 Pull ups
12 Dumbbell snatch
9 Toes to bar
WOD 04 DE ABRIL DE 2023 ( CROSSFIT )
A) Amrap 8′
10 Calories
4 Devil press
12 Box Jumps
B) Amrap 8′
1 Lap Run
8 Hang power snatchs
16 Push ups
C) Amrap 8′
50 Double unders
16 Overhead swings
24 Lunges
WOD 04 DE ABRIL DE 2023 ( HALTEROFILIA )
Hang power snatch + 2 OHS
Squat snatch
WOD 03 DE ABRIL DE 2023 ( HALTEROFILIA )
Hang Power Clean + Power Clean + Split Jerk
Shoulder press
WOD 03 DE ABRIL DE 2023 ( ENDURANCE )
A) 5 Rounds
200 mts Run
2 Rope Climbs
8 Double Hang squat Clean
12 Burpees
8 Double jerks
12 Dumbbell Box step ups
WOD 03 DE ABRIL DE 2023 ( CROSSFIT )
A) team of three
Running clock
0:00 to min 9:00
1 mile Run Together
min 9:00 to min 18:00
Teammate A: accumulate 100 calories
Teammate B & C: max squat clean 60/40 (Single alternating)
min 18:00 to 27:00
Teammate A: accumulate 100 Pull-Ups
Teammate B & C: max Deadlifts 100kg
min 27:00 to 33:00
Emom 6′
ODD – 15 Burpees
EVEN – build a heavy thrusters
WOF 31 DE MARZO DE 2023 ( HALTEROFILIA )
Snatch 3 position
Front Squat
WOD 31 DE MARZO DE 2023 ( ENDURANCE )
MAFIA 57
5 Rounds for Time

530 meter Run

50 Alternating Walking Lunges

38 Sit-Ups

25 Push-Ups

19 Kettlebell Swings (53/35 lb)

9 Burpees Over Kettlebell

WOD 31 DE MARZO DE 2023 ( CROSSFIT )

MAMBA MENTALITY
For Time
Buy-In: 1,996 meter Air Bike
Then, 5 Rounds of:
8 Squat Cleans (185/125 lb)
24 Double-Unders
2 Muscle-Ups
13 Burpees
Buy-Out: 60 calorie Row
WOD 30 DE MARZO DE 2023 ( HALTEROFILIA )
Squat Clean
Front Squat
WOD 30 DE MARZO DE 2023 ( ENDURANCE )
A) 4 Rounds for time (cap 35′)
200 mts Run
20 Front rack Lunges (x2 DB)

10 Burpees over the Dumbbells

1 Rope Climb

50 Double-Unders

1 Rope Climb

10 Burpees over the Dumbbells

20 Dumbbell squats

200 mts Run

Rest 1′ each Round

WOD 30 DE MARZO DE 2023 ( CROSSFIT )

A) Amrap 30′
1 km run
In the remaining time
Amrap
30 wall balls shots
15 Burpees
30 Box Jumps
15 Deadlifts (100 kg/70kg)
30 Kettlebell Swings
15 toes to bar
WOD 29 DE MARZO DE 2033 ( ENDURANCE )
A) For time in pairs
800 mts Run

100 calories

50 Burpee DB Clusters

50 Box Step-Ups (Dumbbell)

400 mts Run

40 Calories

40 Devil press

40 Box Jumps

WOD 29 DE MARZO DE 2023 ( CROSSFIT )

A) Every minute on the minute For 6 minutes complete:

ODD: 8 Strict press

EVEN: 8/12 strict pull ups
B) Every minute on the minute For 10 minutes complete:
Set 1-3:3 (1 power Clean + 1 hang squat clean)
Set 4-6: ( 1 Squat clean + 1 Hang squat clean)
Set 7-10:1 Squat clean BUILD IN WEIGHT
B) For time
21 – 15 – 9
Hang CLEAN (60kg/40kg)
CHEST-TO-BAR
HANDSTAND push ups
WOD 29 DE MARZO DE 2023 ( HALTEROFILIA )
Power snatch
Squat snatch
Front Rack lunges
WOD 28 DE MARZO DE 2023 ( ENDURANCE )
A) For Time
21-18-15-12-9-6-3

Hang Power Snatch (40/25)

Toes to bar

Thrusters

Burpees

100 mts Run each

WOD 28 DE MARZO DE 2033 ( CROSSFIT )

A) 5 Rounds
400 mts Run
12 Dumbbell OverHead Squat
6 Burrols
12 Dumbbell jerks
6 Burrols
12 Devil press
WOD 28 DE MARZO DE 2033 ( HALTEROFILIA )
Back Squat
Clean
Pull Clean
WOD 27 DE MARZO DE 2023 ( ENDURANCE )
A) 10 Rounds
100 mts Run
30 Double unders

20 Alternating snatchs

1 Legless/ 2 Rope Climbs

WOD 27 DE MARZO DE 2023 ( HALTEROFILIA )

Snatch
Pull snatch
Clean
WOD 27 DE MARZO DE 2023 ( ENDURANCE )
A) 10 Rounds
100 mts Run

30 Double unders

20 Alternating snatchs

1 Legless/ 2 Rope Climbs

WOD 24 DE MARZO DE 2023 ( CROSSFIT )

“BLANCH“
12 Rounds for Time

3 Thrusters (115/85 lb)

18 Box Jumps (24/20 in)

41 Double-Unders
WOD 24 DE MARZO DE 2023 ( HALTEROFILIA )
Snatch ballance
Squat SnatcH
Muscle Clean
WOD 24 DE MARZO DE 2023 ( ENDURANCE )
YVONNE
For Time (with a Partner)
76 Air Squats
76 Dumbbell Push Presses (2×50/30 lb)
76 AbMat Sit-Ups
76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Med Ball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb)
76 Dumbbell Thrusters (2×50/30 lb)
400 meter Run with Partner
WOD 23 DE MARZO DE 2023 ( CROSSFIT )
A) Every 90” For 15 minutes complete:
Set 1 – 3 Front Squats
Set 2- 6 Back Squats
B) For Time
400 mts Run
50 wall balls
30 Kettlebell Swings
200 mts Run
30 Wall balls
50 kettlebell swings
400 mts Run
WOD 23 DE MARZO DE 2023 ( HALTEROFILIA )
Hang power clean+hang squat clean + front squat
Front Rack lunges
WOD 23 DE MARZO DE 2023 ( ENDURANCE )
A) Amrap 18′
200 mts Farmer carry
In the remaining
30 Double unders
4 Burpees Box Step-Ups
5 Dumbbell Hang Clean-and-Jerks
B) Every minute on the minute For 12 minutes complete:
1- 15/12 Calories
2- 200 mts Run
3- 20 Db Snatch
WOD 22 DE MARZO DE 2023 ( ENDURANCE )
A)Every 2 minutes For 40 minutes complete:
1- 20 GHD sit ups + 10 Push ups
2- 20 wall balls + 1 Rope Climbs
3- 20 Burpees box Jumps
4- 300 mts Run
WOD 22 DE MARZO DE 2023 ( CROSSFIT )
A) Running Clock

0:00 to 10:00
Power Clean
21(50%)
15(60%)
9(70%
6 (80%)
10:00 to 14:00
B) Active Rest
800 mts Run
14:00 to 27:00
C) AMRAP 13′
4 Bar Muscle-Ups
8 Jerks
4 Devil press
8 Db Squats
WOD 22 DE MARZO DE 2033 ( HALTEROFILIA )
Power snatch + squat snatch
Push jerk
WOD 21 DE MARZO DE 2023 ( ENDURANCE )
A) Amrap 40′
team of three
1 km Run (1 plate for team)
Then…
Teammate A:
Accumulate 100x (1 Devil Press + 2 Front Rack lunges)
Teammate B:
Accumulate 150 Hang clean (40kg/25kg)
Teammate C:
Accumulate 10 Rounds
5 Push Ups
10 toes to bar/Knees to Elbows
In the remaining time Max Double unders
WOD 21 DE MARZO DE 2023 ( CROSSFIT )
A)Every 2 minutes for 36 minutes complete:
Set 1-
100 mts Run in the remaining time
Max burpee box Jumps
Set 2-
20/15 Calories in the remaining time
Max Hang Clusters (50kg/35kg)
Set 3-
80 Double-Unders in the remaining time
Max Double ktb Snatch
WOD 21 DE MARZO DE 2023 ( HALTEROFILIA)
Clean 3 positions
Back squats
WOD 17 DE MARZO DE 2023 ( ENDURANCE )
ONE SPEED FORWARD
6 Rounds for Time

400 meter Run

20 Burpees

20 Front Rack Kettlebell Walking Lunges (24/16 kg)

WOD 17 DE MARZO DE 2023 ( HALTEROFILIA )

Power clean + front squat + jerk
Deadlift
WOD 16 DE MARZO DE 2023 ( ENDURANCE )
A) Amrap 7′
100 mts Run

6 Box step ups

6 Devil press

Rest 2′

B) Amrap 7′
15/12 Calories

12 Push-Ups
10/10 One Arm Overhead squats

Rest 2′

C) Amrap 7′

40 Double unders

20 Kettlebell swings

10 Burpees over the kettlebell

D) Amrap 7′
40/30 Calories in the remaining

Max Rounds

15 Sit ups

15 Jumping Squats

WOD 16 DE MARZO DE 2023 ( CROSSFIT )

A) Rope climb skill and drills
* 3x 20” rope hanging
* 6×10” alternating one arm Rope hanging
* 3×5 rope row
A.1) Every minute on the minute For 12 minutes complete:
1- 1 Rope Climb
2- 3 Deadlifts
3- 5 Wall climbs
B) Amrap 10′(in pairs “I go, you go)
12-9-6
DEADLIFT (80/55)
HANDSTAND PUSH UPS
30 Double unders each Round
WOD 16 DE MARZO DE 2023 ( HALTEROFILIA)
Snatch + OHS
Push press
Front squat
WOD 15 DE MARZO DE 2023 ( ENDURANCE )
A) 3 Rounds
2′ ON – 1′ OFF

200 mts Run + max Air Squats

B) Every minute on the minute For 24′ complete

1- 15/12 bikeerg Calories

2- 50 Double-Unders/ Max Singles

3- 15/12 Row Calories

4- 15 Bastard burpees

5- 15/12 Ski/echo bike Calories

6- 15 Double kettlebell Thrusters

WOD 15 DE MARZO DE 2023 ( CROSSFIT )

A) EVERY 2 MINUTES FOR 16 MINUTES
8/6/4/2 BACK SQUATS + 1 Lap Run
(2 Rounds)
B) Every 90” For 18′
Set 1- 5 Hang Muscle snatch + 5 OHS
Set 2- 50 Double unders + 15 Burpees
Set 3- 10 Ring Dips + 20 Push-Ups
WOD 15 DE MARZO DE 2023 ( HALTEROFILIA )
Snatch ballance
Power clean + Hang Squat clean
WOD 14 DE MARZO DE 2023 ( ENDURANCE )
A) Amrap 35′
400 mts Run

30 kettlebell swings

20 Overhead Lunges (plate)

10 Burpees box Jumps

WOD 14 DE MARZO DE 2023 ( CROSSFIT )

A)Every minute on the minute For 10 minutes complete:
Squat clean
2×3 60%
3×2 70/75%
5×1 Heavy Clean
B) Every 3′ For 18′
Set 1- 10 Clean jerks 60kg + 20 Pull ups
Set 2- 20 Wall balls + 10 Devil press
WOD 14 DE MARZO DE 2023 ( CROSSFIT )
A)Every minute on the minute For 10 minutes complete:
Squat clean
2×3 60%
3×2 70/75%
5×1 Heavy Clean
B) Every 3′ For 18′
Set 1- 10 Clean jerks 60kg + 20 Pull ups
Set 2- 20 Wall balls + 10 Devil press
WOD 13 DE MARZO DE 2023 ( HALTEROFILIA )
Hang power clean & jerk
Pull clean
WOD 13 DE MARZO DE 2023 ( ENDURANCE )
A) 3 Rounds (cap 15′)
200 mts Run

25 Front Rack lunges

25 Kettlebell Clean and jerks

Rest 3′

B) 3 Rounds (cap 15′)

100 Double unders/ 200 mts Run

20 Clusters (40kg/25kg)

10 Burpees over the bar

WOD 13 DE MARZO DE 2023 ( CROSSFIT )

A) Amrap 8′
500 mts Run
In the remaining time
Amrap
20 Double hang snatchs
10 Weighted squats
B) Amrap 8′
40/30 Calories
In the remaining time
Amrap
10 Handstand Push-Ups
10 Toes to bar
20 Jumping Lunges
C) Amrap 8′
200 Double unders
In the remaining time
Amrap
6 Burpees box Jumps
12 Box step ups
6 Pistols squat
WOD 10 DE MARZO DE 2023 ( HALTEROFILIA )
Snatch ballance
Squat Clean
WOD 10 DE MARZO DE 2023 (ENDURANCE )
“Blake”
4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
WOD 10 DE MARZO DE 2023 ( CROSSFIT )
” MAUD WOD “
2 Rounds for Time

23 Box Step-Ups (24/20 in)

23 Kettlebell Swings (53/35 lb)

23 Burpees

23 Dumbbell Deadlifts (2×50/30 lb)

23 Push-Ups

23 Double-Unders

23 Dumbbell Bent Over Rows (2×50/30 lb)

23 Sit-Ups

WOD 09 DE MARZO DE 2023 ( HALTEROFILIA )

Hang power snatch + OHS
Pull snatch
Front Rack Lunges
WOD 09 DE MARZO DE 2023 ( HALTEROFILIA )
Hang power snatch + OHS
Pull snatch
Front Rack Lunges
WOD 08 DE MARZO DE 2023 ( CROSSFIT )
A) 2 Rounds
Amrap 4′
3 Devil press
6 Dumbbell squats
Rest 1′
Amrap 4′
3 Deadlifts
6 Burpees the bar
Rest1′
Amrap 4′
3 wall climbs
6 Pull-Ups
WOD 08 DE MARZO DE 2023 ( HALTEROFILIA )
Hang power clean + hang squat clean + squat clean
shoulder press
push press
jerk
WOD 08 DE MARZO DE 2023 ( ENDURANCE )
A) Every 4′ For 8 Rounds
100 mts Run
20 American Swings
10/10 kettlebell jerks
Max Burpees box Jumps
1′ rest each Round
WOD 07 DE MARZO DE 2023 ( HALTEROFILIA )
Hang Squat Snatch + Low Hang Squat Snatch
OverHead Squat
Front Squat
Back Squat
WOD 07 DE MARZO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:
ODD : 1 Macho man
Even : 1 Lap Run
B) Every 90″ For 9′ complete:
Build 1 Heavy Squat clean and jerk
C) Amrap 8′
8 Overhead Lunges (plate 15kg/10kg)
4 Burpees
WOD 06 DE MARZO DE 2023 ( HALTEROFILIA )
Power clean + front squat
Romanian Deadlift
Sumo Deadlift
Deadlift
WOD 06 DE MARZO DE 2023 ( ENDURANCE )
A) 8 Rounds (15′)
100 mts Run
10 Hang Clean and jerks
5 Burpees Over the bar
Rest 2′
B) 8 Rounds (15′)
50 Double-Unders
10 Hang power snatchs
5 Burpees over the bar
WOD 06 DE MARZO DE 2023 ( HALTEROFILIA )
Power clean + front squat
Romanian Deadlift
Sumo Deadlift
Deadlift
WOD 03 DE MARZO DE 2033 ( CROSSFIT )
MARC CASTELLANO
For Time
400 meter Run
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (155/115 lb)
1-2-3-4-5-6-7-8-9-10 reps of:
Hang Cleans (155/115 lb)
800 meter Run
Then, 10 Rounds of:
5 Thrusters (135/95 lb)
30 Double-Unders
400 meter Run
WOD 03 DE MARZO DE 2023 ( ENDURANCE )
A) CrossFit Hero WOD

RALPH
4 Rounds For Time
600 mts run
8 Deadlifts (250/175 lb)
16 Burpees
3 Rope Climbs (15 ft)
WOD 02 DE MARZO DE 2023 ( CROSSFIT )
A) For Time (in pairs)
100 Turkish sit ups
80 wall ball shots
60 Calories/800 mts Run
40 Push ups
20 Bar Muscle-Ups
40 Push-Ups
60 Calories
80 wall ball Shots
100 Turkish sit ups
WOD 02 DE MARZO DE 2023 ( ENDURANCE )
A) FOR Time
1km mts run
13 Devil press
13 Dumbbell Thrusters
13 Dumbbell Box step ups
800 mts Run
10 Devil Press
10 Dumbbell Thrusters
10 Dumbbell box step ups
400 mts Run
7 Devil press
7 Dumbbell Thrusters
7 Dumbbell Box step ups
WOD 01 DE MARZO DE 2023 ( ENDURANCE )
A) Amrap 35′
1 km Run
Then…
Accumulate 100 Double Long Cycle
On the minute From the minute 0, 5 Jumping Squats.
Then…
300 Single unders/100 Double-Unders
Then…
30 Rope climbs
WOD 01 DE MARZO DE 2023 ( HALTEROFILIA )
Clean+Push Jerk +
Split Jerk Deadlift con deficit
WOD 01 DE MARZO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 12 minutes complete:
ODD – 5 Deadlifts (build in weight)
EVEN – 10-15 Handstand push ups
B) Amrap 18′
3 wall climbs
12 Overhead squats (30kg/20kg)
6 Burpee Pull-Ups
24 Jumping Lunges
WOD 28 DE FEBRERO DE 2023 ( HALTEROFILIA )
Deadlift snatch + high pull + Hang snatch
Back squat
WOD 28 DE FEBRERO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 12 minutes complete:
ODD – 5 weighted Pull ups
EVEN – 6/5/4/3/2/1 Squat clean
B) For Time (Cap 20′)
30-20-10
THRUSTERS (40kg/25kg-50kg/30kg-60kg/35kg)
TOES TO BAR
1 Lap Run with a plate each Round
WOD 28 DE FEBRERO DE 2023 ( ENDURANCE )

A) Amrap 12′
20 Double unders
20 Dumbbell Deadlifts
20 Devil press
Rest 2′
1 mile Run (cap 8′)
Rest 2′
B) Amrap 12′
10 Burpee box Jumps
20 Goblet Lunges
30 Russian swings
WOD 27 DE FEBRERO DE 2023 ( HALTEROFILIA )
Power clean
Back Split Jerk
WOD 27 DE FEBRERO DE 2023 ( ENDURANCE )
A) for time (35′)
400 mts Run
21-15-9
Hang squat Cleans
Burpees
Rest 2′
400 mts Run
21-15-9
OverHead squats
Burpees
Rest 2′
400 mts Run
21-15-9
Push press
Burpees
WOD 27 DE FEBRERO DE 2023 ( CROSSFIT )
A) 2 minutes ON – 1 minutes OFF , For 36 minutes
Set 1- 25 Calories + Max Burpees broad jump
Set 2- 1 Lap Run + Max Devil press
Set 3- 30 Wall balls + Double-Unders
WOD 24 DE FEBRERO DE 2023 ( ENDURANCE )
CrossFit Mile Zero Hero WOD

KELLAM
For Time (with a Partner)
Part A:
1 mile Run
30 Clean-and-Jerks (135/95 lb)
30 Bar Muscle-Ups

Part B:
100 calorie Air Bike
30 Burpees
9 Rope Climbs

WOD 24 DE FEBRERO DE 2023 ( CROSSFIT )

British Hero WOD

NIELD
For Time
400 meter Run
10 Deadlifts (110/70 kg)
1 Rope Climb
400 meter Run
10 Deadlifts (110/70 kg)
2 Rope Climbs
400 meter Run
10 Deadlifts (110/70 kg)
3 Rope Climbs
400 meter Run
10 Deadlifts (110/70 kg)
4 Rope Climbs
400 meter Run
10 Deadlifts (110/70 kg)
5 Rope Climbs

WOD 24 DE FEBRERO DE 2023 ( ENDURANCE )

A) 90” ON- 30” OFF (3 Rounds)
200 mts run
B) “BACA”
AMRAP in 24 minutes

4 Muscle-Ups

28 Wall Ball Shots (20/14 lb)

22 Dumbbell Cleans

34 Double-Unders

WOD 24 DE FEBRERO DE 2023 ( HALTEROFILIA )

Hang snatch
Clean 3 positions 3
WOD 23 DE FEBRERO DE 2023 ( HALTEROFILIA )
Clean
Front Squat
WOD 23 DE FEBRERO DE 2023 ( ENDURANCE )
A) 10 Rounds
100 mts Run
1 Legless/2 Rope Climbs
2 Man makers
3 Burpees box Jumps
WOD 23 DE FEBRERO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:
ODD- 5-10 weighted Pull ups
EVEN- 10 weight/Banded push ups
B) 5 Rounds
21 pull ups
15 Shoulder to overhead (50kg/35kg)
9 Burpees over the bar
6 Front Rack Lunges
WOD 22 DE FEBRERO DE 2023 ( HALTEROFILIA )
Snatch
Clean & Jerk
WOD 22 DE FEBRERO DE 2023 ( ENDURANCE )
A) For time
1 km Run
30 Thrusters (40kg/25kg)
30 Push ups
30 back Rack Lunges
1 km Row/2 km bikeerg
30 Overhead squats
30 Burpees
30 Jerks
300 Double-Unders
30 hang clean
30 sit ups
30 Deadlifts
WOD 22 DE FEBRERO DE 2023 ( CROSSFIT )
A) Amrap 12′
36 Double-Unders
12 Db Thrusters
6 Handstand push ups
B) Amrap 12′
1 Lap Run
12 Box Jumps
6 Devil press
WOD 21 DE FEBRERO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:
ODD – 3 Back Squats
EVEN – 100 mts Run
B) Amrap 18′
400 mts Run
30 Hang clean and jerk
20 Burrols
10 Push ups
.
400 mts Run
20 Hang power snatchs
15 Burrols
5 Push ups
WOD 21 DE FEBRERO DE 2023 ( HALTEROFILIA )
Front Squat
Squat Clean
Deadlift
WOD 21 DE FEBRERO DE 2023 ( ENDURANCE )
A) Every minute on the minute For 40′ minutes complete:
1- 8 Burpees box Jumps
2- 16/12 Calories
3- 8 Devil press
4- 32 Jumping Squats Squats
5-Rest
WOD 20 DE FEBRERO DE 2023 ( HALTEROFILIA )
Power clean
Split Jerk trasero
WOD 20 DE FEBRERO DE 2023 ( ENDURANCE )
A) Amrap 15′
1 km Run
In the remaining time
Amrap
6 DB Deadlift
12 Dumbbell Thrusters
6 Burpees
B) Amrap 15′
300 Double unders
In the remaining time
Amrap
20 American Swings
10 Goblet Lunges
5 broad jumps (2mts)
WOD 20 DE FEBRERO DE 2023 ( CROSSFIT )
A) 2023 CrossFit Games Open Workout #1 (“Open 14.4” Repeat)
OPEN 23.1

AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups
B) Amrap 14′
60 Double-Unders
40 DB/KTB one arm snatchs
20 Burpees box jumps
WOD 17 DE FEBRERO DE 2023 ( HALTEROFILIA )
Hang power snatch + OHS
Snatch pull
WOD 17 DE FEBRERO DE 2023 ( ENDURANCE )
EDC CrossFit Tribute/Memorial WOD

CAPTAIN TOM
For Time
10 Rounds of:
30 Lunges
4 Devil Presses (2×50/35 lb)
19 Air Squats
20 Double-Unders

Directly into:
100 Burpees

WOD 17 DE FEBRERO DE 2023 ( HALTEROFILIA )

Hang power snatch + OHS
Snatch pull
WOD 16 DE FEBRERO DE 2023 ( ENDURANCE )
A) Amrap 13′
6 (1 Hang squat clean + 1 Thrusters)
12 Box jumps
Rest

B) Amrap 13′
200 mts Run
100 Double unders
50 Russian swings
WOD 16 DE FEBRERO DE 2023 ( CROSSFIT )
A)Every minute on the minute For 8 minutes complete:
ODD – 5-10 Weighted pull ups
EVEN – 3-6 wall climbs
B) 10 Rounds for time
4 Burpees

6 Dumbbell Snatch

8 Chest-to-Bar Pull-Ups
WOD 16 DE FEBRERO DE 2023 ( HALTEROFILIA )
Power clean
Bulgarian squat
WOD 15 DE FEBRERO DE 2023 ( HALTEROFILIA )
Power clean + squat clean + front squat + split jerk
Romanian deadlift with deficit
WOD 15 DE FEBRERO DE 2023 ( ENDURANCE )
A) Every minute on the minute For 36 minutes complete;
1- 21 kettlebell swings
2- 18/15 Calories
3- 15 Chest-to-Bar Pull-Ups
4-12 thrusters (40kg/25kg)
5- 9 Burpee box jumos
6- rest
WOD 15 DE FEBRERO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 12 minutes complete:
2 Hang squat clean (build in weight)
B) 5 Rounds
36 Double unders
12 Front Rack lunges (50kg/35kg)
6 Clean and jerks
WOD 14 DE FEBRERO DE 2023 ( HALTEROFILIA )
Snatch
Front squat
WOD 14 DE FEBRERO DE 2023 ( ENDURANCE )
A) Valentine Day In Partner
14 Rounds for time:
6 synchro Burpees
14 Synchro Russian swings
69 Single unders
2 Rope Climbs (1/1)
WOD 14 DE FEBRERO DE 2023 ( CROSSFIT )
“choose your valentine”
2′ ON – 1′ OFF (cap 35′)
Teammate A: Max Wall shots . Goal : 500 Rps
Teammate B:
Set 1- 20 HSPU
Set 2- 10 squats snatchs
Set 3- 25/20 Calories

WOD 13 DE FEBRERO DE 2023 ( HALTEROFILIA )

Clean & Jerk
Shoulder press
WOD 13 DE FEBRERO DE 2023 ( ENDURANCE )
A) 90” ON – 30” OFF for 36 minutes complete:
Set 1- 100 mts Run + max thrusters
Set 2- 15/12 calories + Box Jumps
Set 3- 50 Double unders + max Burpees
WOD 13 DE FEBRERO DE 2023 ( CROSSFIT )
A) Amrap 6′
8 Toes to bar
4 Deadlift (100kg/70)
B) Amrap 6′
8 Pull ups
4 Devil press
C) Amrap 6′
12 Russian swings
4 Burpees Box Jumps
D) Amrap 6′
12/10 Calories
100 mts Run
WOD 10 DE FEBRERO DE 2023 ( HALTEROFILIA )
Clean &Clean & Jerk
Back Squat
WOD 10 DE FEBRERO DE 2023 ( CROSSFIT )
A) “PERLIN”
For Time
Buy-In: 1,000 meter Run
Then, 3 Rounds of:
12 Thrusters (50/35 kg)
87 Single-Unders
18 Back Squats (50/35 kg)
12 Kettlebell Swings (16/12 kg)
Cash-Out:
2,000 meter Run
5 Burpees
WOD 10 DE FEBRERO DE 2023 ( ENDURANCE )
Tribute WOD
AMRAP 4 AUTISM 2022
AMRAP in 32 minutes
32 A-Jumps
32 Single-Arm Dumbbell Shoulder-to-Overheads (50/35 lb)
32 AbMat Sit-Ups
32 Single-Arm Dumbbell Deadlifts (50/35 lb)
WOD 09 DE FEBRERO DE 2023 ( ENDURANCE )
A) For time (40′)
100 Devil press to Thrusters
100 wall balls shots
Every 2 minutes 50 Double unders
WOD 09 DE FEBRERO DE 2023 ( HALTEROFILIA )
Snatch 3 positions with pause
Clean slow motion
WOD 09 DE FEBRERO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:.
Deadlift (Build in weight)
(5-5,4-4,3-3,2-2,1-1)
B) 5 Rounds
8 Hang Clean and Jerks (50kg/35kg)
12 Db / Ktb Box Step
24 Push ups
WOD 08 DE FEBRERO DE 2023 ( ENDURANCE )
A) 10 Rounds
100 mts Run (weight)
20 Overhead swings
10 box step ups
5 Burpees
WOD 08 DE FEBRERO DE 2023 ( HALTEROFILIA )
Hang power clean + 2 front squat
Clean pull
WOD 08 DE FEBRERO DE 2023 ( CROSSFIT)
A)Every minute on the minute For 36 minutes complete:
1- 6 Bar Muscle-Ups/ Max Burpees
2- 15 overhead squats
3- 9 Pull-Ups /12 Ring Row
4- 1 Lap Run
5- 12 Toes to bar
6- 15 Hang Muscle snatchs
WOD 07 DE FEBRERO DE 2023 ( HALTEROFILIA )
Hang squat snatch
Hang squat clean
WOD 07 DE FEBRERO DE 2023 ( CROSSFIT)
A) Every minute on the minute For 10 minutes complete:
Set 1-3: 5 Cluster 50%-60%
Set 4-6: 3 Clusters 70%-80%
Set 7-10: building 1 heavy clusters
B) For Time
12 Box jumps
8 Hang power Clean (50kg/35kg)
12 Front Rack Lunges
8 Jerks
WOD 07 DE FEBRERO DE 2023 ( ENDURANCE )
A) Running Clock
Min 0:00 to 12:00
10 Rounds
5 Burpees toes to bar
100 mts Run
Min 12:00 to 24:00
10 Rounds
6 Pull ups
40 Double Under
Min 24:00 to 36:00
10 Rounds
7 Push-Ups
14 Kettlebell swings
WOD 06 DE FEBRERO DE 2023 ( HALTEROFILIA )
Squat clean
Split jerk
WOD 06 DE FEBRERO DE 2023 ( CROSSFIT)
A) Every minute 2 minutes for 12 minutes complete complete:
Set 1- 21 Calories + 9 Burpees
Set 2- 21 wall balls + 9 Kettlebell swings
Set 3- 15 Calories + 15 Burpees
Set 4- 15 wall balls + 15 kettlebell swings
Set 5- 9 Calories + 21 Burpees
Set 6- 9 Wall Balls + 21 kettlebell swings
B) 8 Rounds for Time
1 Lap Run
1 chelsea
50 Double unders
WOD 06 DE FEBRERO DE 2023 ( ENDURANCE )
A) FOR Time
800 mts Run
Then…
50 Deadlifts (60kg/40kg)
Every minute 5 Burpees
800 mts Run
Then…
50 Hang clean (50kg/35kg)
Every 2′ 5 Box Jumps
800 mts Run
Then…
50 Thrusters (40kg/25kg)
WOD 03 DE MARZO DE 2023 ( HALTEROFILIA )
Muscle snatch
Pull Clean+ power clean + squat clean + Front squat
WOD 03 DE FEBRERO DE 2023 ( HALTEROFILIA )
hang squat clean + front squat+ jerk
Deadlift
WOD 03 DE FEBRERO DE 2023 ( CROSSFIT )
CrossFit NE Georgia Hero WOD
DIXON
7 Rounds for Time
7 Deadlifts (135/95 lb)
19 Push-Ups
7 Power Cleans (135/95 lb)
19 Pull-Ups
Wear a Weight Vest (20/14 lb)
WOD 03 DE FEBRERO DE 2023 ( ENDURANCE )
ANDREW HARPER
For Time
1,991 meter Run
70 meter Farmer’s Carry (2×50/35 lb)
60 Burpees
5 Rope Climbs
28 Alternating Dumbbell Snatches (50/35 lb)
5 Rope Climbs
60 Burpees
70 meter Farmer’s Carry (2×50/35 lb)
1,991 meter Run
WOD 02 DE FEBRERO DE 2023 ( ENDURANCE )
A) FOR Time
100 mts Run
21 Thrusters
3 Burpees
100 mts Run
18 Thrusters
6 Burpees
100 mts Run
15 Thrusters
9 Burpees
100 mts Run
12 thrusters
12 Burpees
100 mts Run
9 Thrusters
15 Burpees
100 mts Run
6 Thrusters
18 Burpees
100 mts Run
3 Thrusters
21 Burpees
WOD 02 DE MARZO DE 2023 ( HALTEROFILIA )
Hang Clean + high hang clean
Power snatch
WOD 02 DE FEBRERO DE 2023 ( HALTEROFILIA )
Clean 3 positions with pause
Shoulder press
WOD 02 DE FEBRERO DE 2023 ( CROSSFIT )
A) Amrap 12′
Teammate A:100 mts Run plate
Teammate B: Max Calories
Teammate A: 30 Kettlebell swings
Teammate B: Plank Hold position
B) Amrap 18′
Teammate A:30 wall balls
Teammate B:22 Burpees
Teammate A: 50 Jumping Lunges
Teammate B: Max Double unders
WOD 01 DE FEBRERO DE 2023 ( HALTEROFILIA )
Deadlift snatch + hang squat snatch + squat snatch
Power clean
WOD 01 DE FEBRERO DE 2023 ( CROSSFIT )
A) Every 90″ for 15′ complete:
Set 1-3: 5 Hang squat clean & Jerk
Set 4-6: 3 Hang Squat clean & Jerk
Set 7-10: 1 Squat clean & Jerk
B) 4 Rounds in pairs
3/3 Devil press
6/6 DEADLIFTS (100kg/70kg)
9/9 Box Jumps
12 Synchro Burpees
WOD 01 DE FEBRERO DE 2023 ( ENDURANCE )
A) Amrap 8′
7 Burpees toes to bar
100 mts Run
Rest 2′
B) Amrap 8′
6 Wall climbs
12/9 Calories
Rest 2′
C) Amrap 8′
20 Kettlebell swings
30 Double unders
WOD 31 DE ENERO DE 2023 ( HALTEROFILIA )
Squat clean
Split Jerk
WOD 31 DE ENERO DE 2023 ( HALTEROFILIA )
Squat clean
Split Jerk
WOD 31 DE ENERO DE 2023 ( CROSSFIT )
A) Every 2′ For 20′ complete
Set 1- 8 Back Squats
Set 2- 300 mts Run
B) For time
50-40-30-20-10
Kettlebell Russian swings
21-18-15-12-9
Push-Ups
WOD 30 DE ENERO DE 2023 ( CROSSFIT )
A) 2 Rounds
– Emom 4′
15/12 Calories
Rest 1‘
– Emom 4′
10 Wall Balls + 20 Double-Unders
Rest 1′
– Amrap 4′
5 Thrusters (50kg/35) + 5 Burpees
WOD 30 DE ENERO DE 2023 ( ENDURANCE )
A) Amrap 12′
100 mts Run
12 Dumbbell Deadlifts
9 Burpees over the Dumbbells
6 Double Hang C&J
Rest 2′
A)Amrap 12′
50 Double-Unders
20 Box Jumps
3 Rope climbs
WOD 30 DE ENERO DE 2023 ( HALTEROFILIA )
Snatch ballance
Clean & Jerk
WOD 27 DE ENERO DE 2023 ( ENDURANCE)
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)/ DB x2
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
WOD 27 DE ENERO DE 2023 ( CROSSFIT )
For Time and Reps
AMRAP in 1 minute of:
Back Squats (135/93 lb)
Then, directly into:
10 Pull-Ups
400 meter Run
20 Sit-Ups
.
19 Single-Arm Alternating Dumbbell Burpee Cleans (50/35 lb)
Then, AMRAP in 1 minute of:
Front Squats (115/73 lb)
Then, directly into:
10 Pull-Ups
400 meter Run
20 Sit-Ups
.
19 Single-Arm Alternating Dumbbell Burpee Snatches (50/35 lb)
.
Finally, AMRAP in 1 minute of:
Overhead Squats (95/65 lb)
WOD 27 DE ENERO DE 2023 ( HALTEROFILIA )
Front Squat + Push Jerk
Deadlift
Snatch
WOD 26 DE ENERO DE 2023 ( HALTEROFILIA )
Power clean
Back squat
WOD 26 DE ENERO DE 2023 ( ENDURANCE)
A) 3 Rounds
3 Burpees
6 Double Hang Clean adn jerk
12 Renegade Row
B) 2 Rounds
4 Double snatchs
8 Dumbbell Push ups
16 Dumbbell Deadlifts
C) 1 Round
5 Man Makers
10 Devil Press
20 Thrusters
WOD 26 DE ENERO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 12 minutes complete:
ODD – 50 Double Unders
EVEN – 1 Heavy Deadlift
B) 5 Rounds
21 Deadlifts
15 Handstand push ups
9 Db / Ktb Squat Clean
WOD 25 DE ENERO DE 2023 ( ENDURANCE)
A) 5 Rounds For Time
100 mts Run
72 Double-Unders
36 Kettlebell Swings
18 box step ups
9 Bar Muscle-Ups / 18 Pull Ups
WOD 25 DE ENERO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 36′ Complete
1- 10 Front Squats (60kg/40kg)
2- 100 mts Run
3- 20/12 Box jumps
4- Max Burpees
5- 20/15 Calories
6- Rest
WOD 25 DE ENERO DE 2023 ( HALTEROFILIA )
Snatch Pull + Hang Snatch High Pull + Power Snatches + Overhead Squats
Squat clean
WOD 24 DE ENERO DE 2023 ( ENDURANCE )
A) Every minute on the minute For 18 minutes complete:
1- 10 Deadlift (80kg/55kg)
2- 15/12 Calories
3- 20 Box Jumps
B) Every minute on the minute For 18 minutes complete:
1- 20 Burpees
2- 10/10 one arm overhead squats
3- 100 mts Run
WOD 24 DE ENERO DE 2023 ( CROSSFIT )
A) Every minute on the minute For 10 minutes complete:
ODD – 20/12 Toes to bar
EVEN – 20/12 Dumbbell snatchs
B) 4 Rounds
7 Devil press
14 Pull ups
7 Dumbbell Hang C&J
14 Jumping Lunges
WOD 24 DE ENERO DE 2023 ( HALTEROFILIA )
Hang power clean + Squat Clean + front Squat
Pause snatch deadlift
WOD 23 DE ENERO DE 2023 ( ENDURANCE )
A) Amrap 35′
24 Dumbbell jerks (x2 Dumbbells)
100 mts Farmer carry
24 Dumbbell snatchs
100 mts Front Rack carry
24 Dumbbell lunges (farmer position)
50mts/50 mts one arm overhead carry
24 Devil press
WOD 23 DE ENERO DE 2024 ( CROSSFIT)
A) Every 3 minutes for 36 minutes complete:
Set 1
100 mts Run
20 kettlebell swings
15 wall balls
Set 2
50 Double unders
8 Power cleans (60kg/40kg)
12 Burpees over the bar
WOD 23 DE ENERO DE 2023 ( HALTEROFILIA )
Pull snatch + Squat Snatch + OHS
Hang clean
WOD 20 DE ENERO DE 2023 ( CROSSFIT)
A) “Roger”
4 Rounds for Time
9 Power Cleans (135/95 lb)
30 Air Squats
72 Double-Unders
1 Rope Climb (15 ft)
7 Handstand Push-Ups
22/16 calorie Row
WOD 20 DE ENERO DE 2023 ( ENDURANCE)
REED
For Time
Buy-In: 2,014 meter Row
Then, 6 Rounds of:
4 Dumbbell Burpee Deadlifts (2×50/35 lb)
13 Sit-Ups
12 Dumbbell Front Squats (2×50/35 lb)
13 Box Jumps (24/20 in)
Buy-Out: 2,020 meter Row
WOD 20 DE ENERO DE 2023 ( HALTEROFILIA)
Snatch
Back squat
WOD 19 DE ENERO DE 2023 ( CROSSFIT)
A) 90” On 90 Off for 15′
20/15 Calories + 3 Deadlifts
B) For Time
50-40-30-20-10
Wall ball
Hollowrocks
Push-Ups
30 Double unders each Round

WOD 19 DE ENERO DE 2023 ( ENDURANCE)

A) Every minute on the minute For 12 minutes complete:
1- 15 Thrusters
2- 20/18 Calories
3- Rest
800 mts run
B) Every minute on the minute For 12′ complete:
1- 20 Burpees
2- 20 Box Jumps
3- Rest
WOD 19 DE ENERO DE 2023 ( HALTEROFILIA)
Power clean+front squat+split jerk
Hang snatch
WOD 18 DE ENERO DE 2023 (CROSSFIT)
A) toes to bar skill and Drill
A.1) Every minute on the minute For 6′ complete
ODD – 5 Toes to bar + 5 Devil press + 5 toes to bar
EVEN – 15 Thrusters (empty bar)
A.2) Every minute on the minute For 6′ complete
ODD – max Burpees toes to bar
EVEN – 15 Overhead squats (empty bar)
B) 4 Rounds For Time (time cap 15′)
200 mts Run
9 Hang power snatchs (40kg/25kg)
6 Burpees over the bar
3 Bar Muscle-Ups
WOD 18 DE ENERO DE 2023 (ENDURANCE)
A) FOR Time
400 mts Run
50 Kettlebell snatchs
50 one arm Bent over row
50 Double unders/ 10x(10 Single + 1 Burpee)
400 mts Run
50 Single long cycle
50 one arm renegade row
50 Double unders/ 10x(10 Single + 1 Burpee)
400 mts Run
50 overhead swings
50 SDHP
50 Double unders/ 10x(10 Single + 1 Burpee)
WOD 18 DE ENERO DE 2023 (HALTEROFILIA)
Power Clean + Push
press Power Clean + Split jerk
Bulgarian Squat
WOD 17 DE ENERO DE 2023 ( ENDURANCE)
A) Every minute on the minute For 10 minutes complete:
ODD: 50 Double unders
EVEN: 15/12 Burpees
B) AMRAP 22′
50-40-30-20-10
CALORIES
DUMBBELL SQUAT
in the remaining time
Max reps Dumbbell complex
1 Devil press +1 push press
WOD 17 DE ENERO DE 2023 (HALTEROFILIA)
Front squat
Pull snatch
Squat snatch
WOD 17 DE ENERO DE 2023 ( CROSSFIT)
A) Every minute on the minute For 10 minutes complete:
3 Power clean (touch and go)
Build a heavy Set
B) For Time (cap 7′)
30 Hang squat clean (60kg/40kg)
Every minute on the minute from minute 0
– 30 Double unders
C) 100 Russian swings for Time (cap 5′)
Every minute on the minute For minute 0
– 5 Goblet Squats
WOD 16 DE ENERO DE 2023 ( CROSSFIT)
A) Every 90” for 18′ complete
Set 1- 30-25 wall ball shots
Set 2- 30/21 Calories
Set 3- 30-25 Burpees
B) Amrap 10′
4 One arm snatchs + 4 overhead Lunges (left)
4 Dumbbell push ups + renegade Row (left)
4 one arm snatchs +4 overhead Lunges (right)
4 Dumbbell Push ups + renegade Row (right)
WOD 16 DE ENERO DE 2023 ( ENDURANCE)
A) For Time
1000 mts Run
40 Hang power clean
40 Push ups
40 Air Squats
800 mts Run
30 jerks
30 Frogger
30 Jumping Lunges
400 mts Run
20 Thrusters
20 Burpees
20 Front Squats
WOD 16 DE ENERO DE 2023 ( HALTEROFILIA)
Back Squat
Squat clean
Pull clean
WOD 13 DE ENERO DE 2023 (HALTEROFILIA)
Clean & push jerk
Power Snatch
WOD 13 DE ENERO DE 2023 (CROSSFIT)
A) “ERIC”
16 Rounds
100 mts Run
11 Burpee box jumps
21 Wall ball shots
19 Pull ups
WOD 13 DE ENERO DE 2023 (ENDURANCE)
A) For Time
Cash in
800 mts Run
Then…
“Victoria”
5 Rounds
10 Thrusters (40kg/25kg)
14 Box Jumps
12 SDHP
12 Burpees
27 Kettlebell Swings
Cash-Out
200 Double unders
WOD 12 DE ENERO DE 2023 (CROSSFIT)
A) Every 2 minutes for 20′
Set 1- 10 Back squats
Set 2- 400 mts Run
B) For Time
21-15-9
Hang Power Snatch(40KG/25KG)
Burpees over the bar
Ktb Swings
WOD 12 DE ENERO DE 2023 (ENDURANCE)
A) 12 Rounds
100 mts Run
3 Devil press
6 Dumbbell squats
9 Box step ups
WOD 12 DE ENERO DE 2023 (ENDURANCE)
A) 12 Rounds
100 mts Run
3 Devil press
6 Dumbbell squats
9 Box step ups
WOD 11 DE ENERO DE 2023 ( CROSSFIT)

A) Every minute on the minute For 10 minutes complete:

ODD- 8/8 One arm Dumbbell strict press
EVEN- 16-24 Push ups
B) Amrap 15′
200 mts Run
20 Alternating Dumbbell Snatchs
20 Hollowrocks
20 one arm Overhead squats (10/10)
WOD 11 DE ENERO DE 2023 ( ENDURANCE)
A) Every minute on the minute For 10 minutes complete:
ODD – 20 Kettlebell swings
EVEN – 8 Burpees toes to bar
B) Every minute on the minute For 10 minutes complete:
ODD – 20 Wall balls
EVEN – Max Calories
C) Every minute on the minute For 10 minutes complete:
ODD – 60 Double-Unders unders/ Max Single unders
EVEN – 100 mts Run
WOD 11 DE ENERO DE 2023 ( HALTEROFILIA)
Pull Clean + Power Clean + 2 Front Squat
Heavy Clean
WOD 10 DE ENERO DE 2023 ( CROSSFIT)
A) Every minute on the minute For 18 minutes complete
1- 2 Hang power clean + 2 jerks + 2 hang squat clean + 2 jerks
2- 15 Burpees
3- 3 Squat clean + 3 thrusters
4- 1 Lap Run
5- 8 FRONT SQUATS
6- rest
B) Amrap 12′
9 Hang Clean & jerks (60kg/35kg)
18 overhead Lunges (Plate 20/10)
9 Toes to bar
WOD 10 DE ENERO DE 2023 ( ENDURANCE)
A) Min ON – Min OFF
6 Rounds
Set 1- 10 Devil Press
Set 2- 20/15 Calories
Set 3- 20 Box step up (plate)
WOD 10 DE ENERO DE 2023 (HALTEROFILIA)
Pull Snatch
Muscle Snatch
Power Snatch
Squat Snatch
WOD 09 DE ENERO DE 2023 (CROSSFIT)
A) Every minute minute on the minute For 8 minutes complete:
ODD – 1 chelsea
EVEN – 50 Double unders
B) 90” ON – 90” OFF for 18′
Set 1- 20 Calories + Max kettlebell overhead swings
Set 2- 2 Lap Run (300 mts Run) + Max Devil Press
WOD 09 DE ENERO DE 2023 (ENDURANCE)
A) 10 Rounds for Time
100 mts Run
12 Hang Squat cleans (40kg/25kg)
6 Burpees over the bar
6 Box jumps
6 Thrusters
WOD 09 DE ENERO DE 2023 (HALTEROFILIA)
Hang power Clean + Hang squat clean
Hang power snatch + OHS
WOD 05 DE ENERO DE 2023 (CROSSFIT)
A) “MAHSA”
22 Rounds in pairs

13 wall balls
7 Devil press
9 Box jumps
WOD 05 DE ENERO DE 2023 (ENDURANCE)
A) 3X200 mts Run
Rest 30”
5X100 mts Run
Rest 30”
B) “MAHSA”
Amrap 22′
200 mts Run
1 Rope Climb
9 Thrusters
13 Bar Facing Burpees
WOD 05 DE ENERO DE 2023 (HALTEROFILIA)
Hang Clean
Front Squat
Deadlift
WOD 04 DE ENERO DE 2023 (ENDURANCE)
A) For Time
400 mts Run
100 Russian swings
400 mts Run
80 Goblet Lunges
400 mts Run
60 one arm jerks
400 mts Run
40 one arm snatchs
400 mts Run
20 one arm clusters
WOD 04 DE ENERO DE 2023 (HALTEROFILIA)
Snatch
Clean & Jerk
Shoulder press
WOD 04 DE ENERO DE 2023 (CROSSFIT)
A) Amrap 8′
30 Double unders
5 wall climbs
Rest 2′
B) Amrap 8′
8 Dumbbell Double thrusters
16 v-ups
Rest 2′
C) Amrap 8′
8 Deadlift (80kg/50kg)
1 Lap Run
WOD 03 DE ENERO DE 2023 (ENDURANCE)
A) Amrap 30′ in pairs
Teammate A: Max Calories in 60”
Teammate B: Max Burpees toes to bar
Rest 1′
Teammate A: Max Double unders in 60”
Teammate B: Max Jumping Squats
Rest 1′
WOD 03 DE ENERO DE 2023 (HALTEROFILIA)
Power snatch
Pause squat Clean
Front Squat
WOD 03 DE ENERO DE 2023 (CROSSFIT)
A) For time
800 mts Run
21-15-9
Thrusters (30kg/20kg)
Push ups
Then…
400 mts Run
21-15-9
Hang Power clean (50kg/30kg)
Burpees
Then…
200 mts Run
21-15-9
Hang Power Snatchs (20kg/15kg)
Burrolls
WOD 02 DE ENERO DE 2023 (CROSSFIT)
A) Every minute on the minute For 36 minutes complete:
1- 100 mts Run
2- 18/15 Calories
3- 20 one arm snatch (ktb-DB)
4- 30 Air Squats
5- 40 Double-Unders/ max Single unders
6- 50” hanging L- hold position/ Plank hold
WOD 02 DE DICIEMBRE DE 2023 (ENDURANCE)
A) 5 Rounds for time
400 mts Run
21 kettlebell overhead swings
15 Box Jumps
9 Burpees
WOD 02 DE ENERO DE 2023 (HALTEROFILIA)
Clean pull
Power clean
Split Jerk trasero
WOD 30 DE DICIEMBRE DE 2022 ( CROSSFIT)
“Happy New year Vallecas People”
FOR TIME IN PAIRS
2022 mts Run
12 Man makers
30/30 snatch (40kg/25kg)
12 Devil press
30/30 Clean and jerks
12 Dumbbell Thrusters
2023 mts Run / Row
WOD 30 DE DICIEMBRE DE 2022 ( HALTEROFILIA)
Clean & Jerk
Back Squat