SUNDAY 082911 WOD

Para tiempo:
For time:
50 KB Swings
100 rope jumps
40 KB Swings
125 rope jumps
30 KB Swings
150 rope jumps
20 KB Swings
175 rope jumps
10 KB Swings
200 rope jumps

FRIDAY 082711 WOD

Fight gone bad style:
Shoulder Press
Box-Jumps
Wall-shots
Sumo Deadlift High Pull

4 rondas
4 rounds

THURSDAY 082711 WOD

5 rondas de:
5 rounds of:
25 knees to elbows
15 med-ball twists
1 minute planks

WEDNESDAY 082611 WOD

WORKOUT 1
Completar la mayor cantidad de rondas posibles en 25 min:
Complete the following, in order, AMRAP in 25 minutes:
4-6 Kettlebell Snatches/Cleans
4-6 Kettlebell Jerks/Clean & Jerks
4-6 Kettlebell Front Squats
20 Mountain Climbers
!
WORKOUT 2
warm-up:dynamic/ 3 rounds of: shoulder triplet-sampson stretch-
10 sit-ups-10 supermans-
10 squats-10 push-ups-5 pull-ups-20 lumping jacks
WOD:
Bell’s Hells
50 KB swings—–100 jumprope
40 KB swings—–125 jumprope
30 KB swings—–150 jumprope
20 KB swings—–175 jumprope
10 KB swings—–200 jumprope

TUESDAY 082511 WOD

Do 15 reps, 14 reps, 13, 12...down to 1, alternating with:
Burpees
Crawl de pared a pared (15m x2)
Squats x 2 (30 reps, 28,26,24,22,20,18,16,14,12,10,8,6,4,2)
10 box jumps
!
WORKOUT #2
"Running with 0.5 Angie"
For time:
650 M Run
50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats
650 M Run
!
ENDURANCE WORKOUT:
Intervals
3+ horas antes o después de tu WOD.
3+ Hours after CrossFit Main Site WOD.
Escoge UNA de las siguientes disciplinas:
Choose ONE of the following sports, then do.
Swim, Bike, Run, C2
3 rounds, next round starts after the 1 min rest.
20 sec on 20 sec off, 30 sec on 30 sec off, 45 sec on 45 sec off, 1 min on 1 min off.

082111 WOD NO EXCUSES!

Todos damos excusas todo el timpo para no entrenar: "no tengo tiempo", "estoy cansado", "no he comido", "hace año no entreno", "tengo una cena", "la otra semana sí". Lo importante es dejar las excusas atrás y hacer las cosas. NO ESTÁS ENTRENANDO? CUÁL ES LA TUYA?
We all make excuses: "I don't have time", "I'm tired", "I haven't eaten", "I haven't trained in years", "I have to go to a dinner", "next week". What matters is how we push through the excuses and reasons and just get things done. YOU'RE NOT TRAINING? WHAT'S YOUR EXCUSE?




Para tiempo:
For min time:
20 x Deadlift - 225lb
30 x HandStand Push-Ups
40 x Pull-Ups
50 x Kettlebell Swings - 55lb
60 x Sit-Ups
70 x Wall Ball Shots - 20lb ball, 10' target

082011 WOD

“Running with Fran and Elizabeth”

800m Run

Fran: 21-15-9 of
Thrusters – 95lb
Pull-Ups

800m Run

Elizabeth: 21-15-9 of
Cleans – 135lb
Ring Dips

800m Run

081711 WOD

Para tiempo:
For time:
10 burpees
20 presses
30 wall-shots
40 sit-ups
50 squats
40 back extensions
30 push-ups
20 KB swings
10 burpees

081511 WOD

3 rondas tipo "Fight Gone Bad"
3 rounds "Fight Gone Bad" style
Pull-ups
Box Jumps
Push-press
Squats
KB Swings (#70)

081411 WOD

3 rondas de:
3 rounds of:

200m
21 Thrusters
21 KB Swings (#55)
21 Box Jumps

300m
15 Thrusters
15 KB Swings (#55)
15 Box Jumps

400m
9 Thrusters
9 KB Swings (#55)
9 Box Jumps

081311 WOD

REST DAY!
Un poco de práctica de paradas de mano y Kettlebells!
A little of handstand practice and Kettlebell Work!

081211 WOD

"Tabata Something Else"

081111 WOD

10 rounds of:
1 minuto on 1 minuto de descanso de:
1 minute on 1 minute rest of:
Box Jumps 30 secs
Wall Shots 30 secs

081110 WOD

5 Rondas de:
5 Rounds of:
5 275lb./185lb. Deadlifts
10 burpees
!
ENDURANCE WOD
3 + horas antes o después tu WOD de CrossFit
3 + Hours before or after CrossFit WOD
Escoge UNA de las siguientes disciplinas:
CFE choose ONE sport for the following:
Nadar/Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Correr/Run: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.