CFVK 01122015

A) 2x Tábata

Superman Rocks
Hollow Rocks

B) EMOTM 10´

odd: 7 Front Squat (60/40 desde suelo )

even: 7 Barbbel good mornings.

CFVK 30112015

A) KTB Push press

10-10-10-10

B) WOD

4 RFT

15 Power clean (50/30)
10 T2B
40 jumping lounges

CFVK 28112015

A) WOD

4 rounds for time

340 m run

20 Ktb swing (32/20)

20 burpees

20 DB walking lounges (25/17,5)

CFVK 27112015

A) Back Squat

10-8-6-8-10

B) WOD:

AMRAP 12´

3 HSPU

6 Push up

9 Med Ball Clean (9/6)

CFVK 26112015

A) WOD 1

21-15-9

Box Jump Overs

Strict Pull-Ull

10´ Cap

rest 3´

WOD 2

21-15-9

Doble unders (x2)= 42-30-18

DB Push Press (20/12,5)

10´ Cap

CFVK 25112015

A) Snatch

3x7 Snatch grip push press

5x1 Snatch pull+ 1 power snatch + 1 OHS


B) AMRAP 10´ :

5 Power Snatch ( 50/ 30 )

10 Back Rack lounge

15 Hollow Rocks

CFVK 24112015

A) Strength:

3 RM de thruster ( Desde suelo )

*15´ Para encontrar

B) WOD:

For Time

510m RUN- 3 vueltas
30 Thruster (45/30)
340m RUN-2 vueltas
30 Thruster
170m RUN -1 vuelta

CFVK 23112015

A) WOD:

EMOTM 24´  4 sets of

min 1 : 18 KTB swing
min 2 : 16 KTB goblet squat
min 3 : 14 KTB Snatch (7 each)
min 4 : 12 KTB C&J (6 each)
min 5: 10 KTB OHS (5 each)
min 6 : 8 Burpees

CFVK 21112015

A) WOD :

Nasty girl : DIANE

21-15-9

Deathlift (100/60)

Hand stand Push-up

B) Core : 2 sets 30" on 30" off

GHD sit-up

GHD Back extensions

V-ups

Superman rocks

Lateral plank 1

Lateral plank 2

CFVK 20112015

A) Clean & Jerck

-EMOTM 10´

1 Power Clean + 3 Push jerck


-3x5 Clean pull @90-95% Max Clean.

B) WOD

AMRAP 12´

10 Power clean (60/40).

20 Pull up

CFVK 19112015

A) METCON

2 sets:

1´ Max Cal row

1´ Max Mountain Climbers

1´ Max Doble Unders

1´ Max KTB russian Twist

1´ Rest

B) WOD

3 Rounds for time

15 Burpee box jump

30 Wall Ball (10/6)

CFVK 18112015

A.1) Skills:

Toes to bar

A.2) Gymnastic

*En el caso de que domine el ejercicio;

EMOTM 10´

1 T2B + 1 Pull up + 1 Chest to bar + 1 Bar muscle up.

B) WOD

 AMRAP 16´

5 Front Squat (60/40 Desde suelo)
5 T2B
10 Front squat
5 T2B
15 Front squat
5 T2B
.....

CFVK 17112015

A) Srength

Press Floor 5x5 @80%

B) WOD

10-20-30-20-10

DB snatch (25/17,5)

OH Plate lounge (20/10)

18´ CAP

9

CFVK 16112015

A) TABATA

KTB Push-up
Plank

B) WOD

AMRAP 7'

1 KTB Push-Press(2x24/16 o Dumbbell 2x25/17,5)
1 KTB Front Squat
1 KTB thruster

C) EMOTM 10'

30" KTB farmer walk
30" rest

CFVK 14112015

A) WOD

Nasty girl: Nancy

5 Rounds For Time

400m Run

15 Over-head squat (43/30)

CFVK 13112015

A) Skills; Doble Unders.

B) EMOTM:  Muerte por doble unders.
 Max 10´
Minuto 1: 10 DU/ 20 SU
Minuto 2: 20DU/40 SU
Minuto 3: 30 DU/60 SU
.........

*Cuando falle; Practica de doble unders hasta el final del EMOTM.

C) WOD

21-15-9

DB Squat Clean (17,5/12,5)

42-30-18

Hollow Rocks.

12´CAP.

CFVK 12112015

A) WOD

10 Rounds for Time

10 Pull Up

10 KTB swing (24/16)

30´ CAP.

CFVK 11112015

A) SNATCH

-3x5 Snatch pull @90% 1 RM snatch

-3x5 Tng Power Snatch.

B) WOD

AMRAP 10´ (por parejas)

30 Med ball Sit-ups (10/6) *Persona 1

Maximos Ground to overhead *Persona 2

CFVK 10112015

A) EMOTM 12´

3 Shoulder Press *

*Intentar llegar al 85-90% en las ultimas.

B) WOD

3 Rounds For Time

340m Run (2 vueltas)

15 Deathlift (100/60)

30 Hand release push-up

15' CAP

CFVK 09112015

A) WOD :

5 sets for Max reps:

60 seconds of Russian KTB Swings (24/16kg )
60 seconds 1 KTB Shoulder to Overhead (30 sec each)
60 seconds of Front Racked KTB Lunge (30 seg each)
60 seconds  Rowing for calories
60 seconds rest

06112015 Crossfit Vallecas

A)STRENGTH: 

BACK SQUAT 5X5 @75% 3” PAUSA ABAJO

B) WOD: 4 SERIES POR PAREJAS

30M WALKING LUNGE WITH DB

10 PULL UPS

10 TOES TO BAR

30M REVERSE WALKING LUNGE WITH DB

10 BOX STEP UP DB

*UNO TRABAJA EL OTRO DESCANSA LO QUE EL COMPAÑERO TARDA EN COMPLETAR LA SERIE*

05112015 Crossfit Vallecas

A)EMOM 8 MIN

IMPARES: 3 ROPE CLIMB

PARES: 7 BURPEES

B) WOD: 2 RONDAS

300M ROW

30 SIT UPS

30 WALL BALL SHOTS

30 HSPU

TIME CAP 25 MIN.

04112015 Crossfit Vallecas

A) SKILLS: KIPPING PULL UPS

B) WOD:

10-1 RING ROW

1-10 BOX JUMPS

03112015 Crossfit Vallecas

A) SKILL & STRENGTH:

1HANG CLEAN PULL+ 1 HANG POWER CLEAN + 1 FRONT SQUAT X 5
1 HANG CLEAN + 2 PUSH JERKS X3

B) WOD: AMRAP 7 MIN

5 DB CLEAN
10 PULL UPS
20 ESCALATORS

02112015 Crossfit Vallecas

A)EMOM 10 MIN

1 CLEAN+1FRONT SQUAT+1JERK DER

1 CLEAN+1FRONT SQUAT+1JERK IZQ

B)WOD: 3 RONDAS

20 KTB SWINGS

15 RUSSIAN TWIST

10 PLYO PUSH UPS

5 WALL CLIMB

TIME CAP: 18 MIN.