Sunday, March 1, 2009


Nuestro amigo Omar Torres haciendo "The Chief"

"The Chief"
Cinco rondas de tres minutos de:
Five three minute rounds of:
135/85 pound Power clean, 3 reps6 Push-ups9 Squats

Completar la mayor cantidad de rondas en cada ronda de tres minutos. Descansa un minuto entre rondas.
Complete as many rounds as possible in each three minute round. Rest one minute between rounds.


"The Fall.". Tara Fruchterman shows what good mid line stabilization should look like. Functional and efficent. (photo:


3 horas o más antes ó después de tu WOD
3+ Hours before or after CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:

Choose ONE of the following Sports:
Swim, Bike, Run C2
La meta es usar máximo esfuerzo en cada intervalo de 2 minutos.

Goal is to use maximum effort for each 2 min interval.
120:60 x 6,or 2 min on 1 minute off x 6