CFVK 01042016

A) GYMNASTIC

4x10 strict handstand push up

B) WOD

AMRAP 15'( parejas )

2 laps run
5 muscle up
10 burpees
15 med ball sit up

CFVK 31032016

A) STRENGTH

5x5 wheighted pull up

5x5 wheighted push up


B) WOD :

EMOTM 12'

4 ROUNDS

Min 1: 15 box jumps
Min 2: 30 hollow rocks
Min 3: 45" Max cal row-bike

CFVK 30032016

A )  WARN UP


15 cal row
15 Front squat
15 push press
15 thrusters


B ) WOD :

Open 16.5

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

Thruster (42,5/30kg)
Bar fancing burpees

CFVK 29032016

A) SKILLS:

Split jerk

B) STRENGTH

Complex :

Squat clean
Hang squat clean
Front squat
Split jerk

1rm

C) TABATA

Core

CFVK 28032016

A) SKILLS :
Bar muscle up

B) WOD :

FOR time

100 Ktb sumo deadlift hight pull
50 Superman push up
100 Ktb russian swing
50 burrols

Rx: 32/24kg

CFVK 24032016

A) STRENGTH

PUSH PRESS (from floor)

4x4 @75-85%

B) WOD

5 ROUNDS FOR time

12 hang DB snatch
9 handstand push up
6 c2b pull up

CFVK 23032016

A) W.U

2 ROUNDS
10 good mornings
10 wall ball
10 deathlift
10 piramid handstand push up

B) WOD:

Open 16.4

AMRAP 13'

55 deathlift (100/70)
55 wall ball (9/6)
55 cal row
55 hspu

CFVK 22032016

A) test;

1000m row

B) WOD

For time
40 box jump
9 man makers
9 pull up
30 box jump
8man makers
8 pull up
20box jump
7man makers
7 pull up

CFVK 21032016

A) STRENGTH

3-3-3-3-3

Back squat

B) WOD :

EMOTM 15'

5 ROUNDS

Min 1: 30" disc oh hold
Min 2: 10 toes to bar
Min 3: 40 doble unders

CFVK 18032016

A) CORE

DOBLE TABATA

L-sit hold
Superman rocks

Sit up
TOES ro bar

B) AMRAP 12

Parejas alternando

15 wall ball
10 atlas stone
5 goblet squat
1 lap run ( med ball)

CFVK 17032016

A)  DEATHLIFT

3x10
10 agarre mixto fuerte
10 agarre mixto débil
10 (5 fuerte 5 débil)

@75%

B) WOD

10-9-8-7-6...1

DB step up(17,5/12,5)
DB shoulder press

CFVK 16032016

A) W.U

MOBILITY

3 ROUNDS

10  Snatch pulls
10 OHS
10 Power snatch
5 pull up
5 close push up

B) WOD

Open 16.3

AMRAP 7'
10 POWER SNATCH(34/25kg)
3 BAR MUSCLE UP

CFVK 15032016

FELICIDADES COACH!!!!!!

A) WOD

En parejas :
For time

28 burpee box jump
800m run (400 each )
28 Chest to bar pull up
800m run
28 Ktb lounge 28/16
800m run
28 cal row / bike
400m run (juntos)

Total : 2800m run

CFVK 14032016

A) GYMNASTIC

Rope climb 4x3

B) WOD :

AMRAP 15'

2-2-2,4-4-4,6-6-6,8-8-8...
Heavy Ktb swing
Russian twist
Push up

CFVK 11032016

A) WOD

1-10
Power clean (60/35)
Strict toes To bar


B) core

Tabata plank

CFVK 10032016

A) STRENGTH

EMOTM 10'

5 shoulder press @75%

B) WOD

EMOTM 5'
 5 hang Power snatch
10 jumping jaks
Rest 2'

EMOTM 5'
10 push Press
5 hollow rocks

CFVK 09032016

A) WOD :
CROSSFIT GAMES OPEN 16.2
AMRAP 4'
25 TOES TO BAR
50 DOUBLE UNDERS
15 SQUAT CLEAN (60/35)

Si completo la ronda tengo
AMRAP 8'
25 TOES TO BAR
50 DOUBLE UNDERS
13 SQUAT CLEAN (80/50)

Y así sucesivamente bajando las repes del squat clean y subiendo el peso de estas
11reps (100/65) 9 reps (120/80) 7 reps (140/95)

SCALED

25 Knees to elbows
50 Simple unders
15(40/25) 13(50/35) 11(60/45) 9(70/55) 7(80/65)

CFVK 08032016

A) BATTLE ROPE

4x 20"

B) WOD

For time
10 handstand push up
20 burpees
30boxJump
40 hr. Push up
30 box jump
20burpees
10 handstand push up

CFVK 07032016

A) STRENGTH

THRUSTER

4x3

B)  WOD

AMRAP ( teams of 2 ) 20'

1' Max reps Ktb swing
1' Max reps atlas stone
1' Max reps double unders
1' Max cal row/bike
1' rest

CFVK 04032016

A) STRENGTH

CLEAN PULL
3 @85%
3 @95%
3 @105%
FULL CLEAN
1 @85%
1 @90%
1 @95%

B) WOD
AMRAP 8' equipos de 3

Max cal row
15 T2B
15 medball clean.

CFVK 03032016

A) KTB FLOOR PRESS

3-3-3-3-3-3

B) WOD:

EMOTM 12´  4 ROUNDS
MIN 1 : 5 DB MAN MAKERS
MIN 2: 10 BOX JUMP
MIN 3: 20 MED BALL SIT UPS

CFVK 02032016

A) STRENGTH

SHOULDER PRESS

4x8

B) WOD:

Crossfit open 16.1

AMRAP 20'
8 OH LOUNGES (43/30)
8 BAR FANCING BURPEES
8 OH LOUNGES
8 CHEST TO BAR PULL UP