Martes 26/07/2016 Crossfit Games 2016 Event 5: Murph: 1 mile run 5x 20 pull ups 40 push ups 60 air squats 1 mile run

Miércoles 27/07/2016 Amrap 20': 15 burpees 20 m. bear walk 15 KB Swing 24/16 kg 400 m. run

WOD AMRP 20´ 15 Burpees 20m BearWalk 15 KBS 400m

WOD x4 12 DeadLift 12 Burpees 12 KBS 12 Wall Balls

WOD a)x3 400m Run 9 Pwr Snatch b)EMOM 8´ I- 3-5 HSPU Strict P- 5-10 Pull Ups Strict  

WOD a)AMRAP 12´ 10 Ring Dips 20 Squats 30 DU´s b) Plancha

WOD x5 5 Front Squat 5 Push Press 10 CTB

WOD 800m 30 Box Jump Over 30 Pwr Snatch 30 OH Lunges 30 Pwr Clean 30 Box Jump Over 800m

A veces nos centramos más de la cuenta en planificar, hacer estrategia, calcular,

Simplemente lee el título y si no se te eriza un poco el vello levántate y date un par de cabezazos con la pared a ver si así funcionas mejor. ¡Ojo! solo intentamos remover conciencias, no que haya obligación de donar!!! Empecemos

WOD a) 12 Pwr Clean 20 T2B 9 Pwr Clean 20 T2B 6 Pwr Clean 20 T2B b) Tabata

WOD 100 WallBalls 600m Run 25 Box Jump 400m Run 20 Box Jump 200m Run 15 Box Jump

WOD 10 Pull Ups 15 Thruster 50 DU´s 20 Pull Ups 15 Thruster 50 DU´s 30 Pull Ups 15 Thruster 50 DU´s

WOD 30 DeadLift 30 FrontSquat 30 KBS 30 GobletSquat 30 Jumping Squat 30 WallBall 40 Lunges 800m  

WOD a) 9 Clean & Jerk 19 T2B 6 Clean & Jerk 16 T2B 3 Clean & Jerk 13 T2B b) Tabata

WOD a) 21-15-9 WTD Sit Ups Ring Dips Thrusters b) Tabata

WOD a) E3MOM x5 5 Push Jerk 20 Bar Lunges 20 Box Jump B)Abdominales

WOD a)x4: 15 Plyo Push Ups 40m Shuttle Run b)"ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats

WOD x5 10  Pull Ups 10 Pwr Snatch 200m Run Rest

WOD x4 6 HSPU 16 KBS 26 Push Ups 400m

WOD AMRAP 20´ 20 T2B 20 DeadLift 400m 40m Lunges

Termina Agosto, y para muchos significa fin del verano, semanas en las que nos hemos relajado en casi todo, trabajo, estrés, entrenamientos y los hemos cambiado por playa, cerveza, helado, salir con amig@s y viajar. Si es así, ¡¡¡felicidades!!! has

Familia como cada año en Box Olimpo nos volcamos en ayudar en lo que podamos a Escolaridad Solidaria , ya sea en competiciones, comidas solidarias o como nos acontece ahora RETOS SOLIDARIOS. El año pasado hicimos la Maratón Solidaria donde tuvimos

WOD a) x4: 5 Thruster 40m Shuttle Run b)AMRAP 15´ 20 Jumping Squats 10 Push Ups 400m Run

WOD a) x5 7 DeadLift 21 Double Unders b) 1600m Run

WOD a)AMRAP 5´ x2 10 WTD Sit Ups 10 Clapping Push Ups 5 Box Jump b) TABATA  

WOD a)x6 3 Pwr Snatch 6 Burpees 9 Ring Dips b) "David Rudisha 1:40,91"  

WOD a) "Grace" 30 C&J b) Tabata

"La práctica hace que las cosas sean más sencillas. No que la tarea se vuelvan más fáciles, si no que nuestra habilidad ha aumentado" PRÁCTICA,PRÁCTICA,PRÁCTICA

WOD x4 10 Front Squat 20 Sit Ups 400m

WOD 21-15-9 Hang Power Clean Push Ups 60-45-30 DU´s  

WOD a) 1000m Run 40 Pull Ups 30 Thrusters 20 Burpees b) Plancha

WOD a) 12-9-6-3 Pwr Clean Ring Dips b) "Fermin Cacho"

WOD a) x10 10 Lateral Jump 20m Shuttle Run b) EMOM 7´ 4 Snatch

WOD a)AMRAP 14´ 10 Push Press 15 KBS 10 Pull Ups b)  Jarmila Kratochvílová

WOD a)AMRAP 8´ 10 Hang Power Snatch 15 T2B 30 DU´s b) Sit ups Hollow Rock

WOD a) 200m 8 Pwr Clean & Jerk 12 CTB 6 Pwr Clean & Jerk 10 CTB 4 Pwr Cleam & Jerk 8 CTB b) 400m 2o Burpees 200m 20 Burpees 400m

WOD "Parejas" AMRAP 16´ 8 Thrusters 16 Pull Ups 8 Burpees *400m (mientras uno corre la pareja va haciendo reps hasta que llegue)

WOD a)x3 400m 15 DeadLift 15 Burpees b)CORE Plancha

WOD 21-15-9 KBS Push Ups Squats -REST- 9-15-21 KBS Push Ups Squats  

WOD 20 T2B 200m Run 15 Pwr Snatch 400m Run 15 Pwr Snatch 200m Run 20 T2B  

WOD 10,9,8,7,6,5,4,3,2,1 Wall Ball Pwr Clean Cada minuto "Sorpresa"  

WOD a)AMRAP 9´ 5 Pwr Snatch 7 CTB 9 WTD Sit Ups b) Os encantará!!!!

WOD a) x4 15 Push Ups Shuttle Run Rest b)x5 10 HSPU 15 DeadLift 20 Lateral Jump 200m Run

WOD a) AMRAP 8´ 5 Pwr Clean & Jerk 10 Burpees 30 DU´s b) Core + ¿?

WOD AMRAP 16´ 10 Thruster 10 Ring Dips 20 T2B 400m

WOD a) x3 400m Run 10 C&J b) Core

WOD " Los Pacos" AMRAP 15´ 50 DU´s 15 Goblet Squat 15 Ring Dips

WOD 20 Hang Pwr Clean 20 Pull Ups 20 Hang Pwr Clean 20 Burpees Over The Bar 20 Hang Pwr Clean 20 Box Jump Over

WOD a)AMRAP 8´ 3-3, 6-6, 9-9,

WOD a) EMOM Pwr Clean & Jerk b) 10 CTB 21 Burpees 400m 10 CTB 15 Burpees 400m 10 CTB 9 Burpees 400m

WOD a) EMOM I- Burpees P- T2B b) For time: 100 KBS(* 10 Push Ups Penalty) 100m Lunges

WOD a)EMOM Snatch b)30-20-10 Pwr Snatch HSPU

WOD a) EMOM I- Push Press P- CTB b)x3 75DU´s 50 Squats 200m

WOD x4 400m 20 WallBall 10 T2B

WOD a) EMOM I- HSPU P- DU´s b)AMRAP 6´ 12 OH Lunges 12 Burpees 12 Sit Ups

WOD a) AMRAP 15´ 200m 15 Box Jump Over 15 Goblet Squat

WOD "EVA" x5 800m 30 KBS 30 Pull Ups

WOD x5 Max. Reps. DeadLift Max. Reps. Push Ups 3´ Rest

WOD AMRAP 20´ 50 Wall Ball 50 DU´s 40 Box Jump 40 T2B 30 Pull Up 30 Burpees 20 Clean 20 Jerk 1o Snatch 10 Muscle Up

WOD 1000 m Run 30 DeadLift 20Front Squat 30 Dead Lift 1000 m Run

WOD a) For time: 30 Pwr Snatch *20 DU´s cada minuto b)TABATA

WOD a)x3 15 CTB 12 Burpees 9 Squat Clean b) Core

WOD a)AMRAP 14´ 3 Pwr Snatch 1 Muscle Up 12 Wall Ball b) Core

WOD POR PAREJAS!!! SORPRESA DE HALLOWEEN!!!!

WOD a) 3 RFT 15 DeadLift 30 Burpees Over The Bar 45 Air Squat b) CORE

WOD x5 10 T2B 10 Pwr Clean 10 Front Squat 10 Jerk

WOD 50 40 30 20 10 Wall Balls 25 20 15 10 5 T2B

WOD a) x5 10 Pwr Clean 10 Burpees b) FAST, FAST, FAST!!!!

WOD a)21-15-9 Pull Ups Box Jumps KBS + AMRAP Thrusters 2´ b)TABATA  

Horario ININTERRUMPIDO  de 8:30 a 22:00 Clases de Halterofilia y Gimnásticos para mejorar tu técnica. WOD "NANCY" x5 400m 15 OHS

Clases TÉCNICAS de Halterofilia y Gimnásticos para avanzar en tus entrenos!!! ¡¡¡Reserva tu clase!!! WOD "¿Chelsea?¿Cindy?" EMOM o AMRAP 20´ 5 CTB 10 Push Ups 15 Squats

WOD 1- AMRAP 5´ 15 Burpees 21 DeadLift Rest 2-AMRAP 5´ 10 Burpees 15 Front Squat Rest 3-AMRAP 5´ 5 Burpees 9 Thrusters

Horario: 8:30 a 22:00 ININTERRUMPIDO. Clases Técnicas de Halterofilia y Gimnásticos Programa Competición WOD 100 DU´s 50 Push Ups 40 T2B 30 S2O 20 Front Squat 800m Run

WOD x3 10 Pwr Clean 10 CTB -REST x3 10 Pwr Snatch 10 Ring Dips -REST 1600m

Horario: 8:30-22:00 ININTERUMPIDO Clases de HALTEROFILIA Y GIMNÁSTICOS para perfeccionar la técnica y mejroar en cada WOD   WOD 21-15-9 OHS HSPU 400m

WOD a)AMRAP 12´ 12 KBS 12 Burpees 12 KBS 12 Box Jump b) Core  

WOD a) x3 5 CTB+5 Pull Ups 10 Front Squats 10 Burpees b) Special TABATA

WOD a) x4 5 Hang Pwr Clean 40m Shuttle Run REST b)AMRAP 12´ 7 HSPU 15 KBS 20 Jumping Squats 30 DU´s

WOD a) x5 10 Push Press 10 WTD Sit Ups 10 Lateral Jump b) TABATA   

WOD a) AMRAP 17´ 40 Burpees Over The Bar 30 Snatch 30 Burpees 30 Snatch 20 Burpees 30 Snatch 10 Burpees Max Snatch   b) TABATA´s

Como muchos de vosotros sabéis, este lunes, día 28 de noviembre cumplimos años tanto Kiko como yo. Pues bien, hemos decidido celebrarlo, retándoos a que nos ganéis en un wod. A ver si podéis!!! El wod será el siguiente: "WOD Cumpleaños Kiko

WOD "Parejas WOD" x5 50 Wall Balls 40 Box Jump 30 T2B Cash Out- 800m

WOD a) EMOM 16´ 8-12 Chin Ups 10-15 Push Ups 8-12 T2B 8 Pistols b) CORE

WOD a) AMRAP 5´ 600m Max Rnd: 9 Hang Squat Clean 25 DU´s -Rest- b) AMRAP 5´ 400m Max Rnd: 9 Hang Squat Clean 25 DU´s -Rest- c) AMRAP 5´ 200m Run Max Rnd: 9 Hang Squat Clean 25 DU´s

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WOD X Burpees 21 C&J X Burpees 15 C&J X Burpees 9 C&J

WOD En 5´

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WOD a) x5 10 KBS 10 Goblet Squat 10 HSPU b) CORE

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WOD PAREJAS AMRAP 20´ 20 Pull Ups 40 Pwr Snatch 30 Push Ups 40 OHS

WOD  1 mile 50 Jumping Squats 800m 40 Jumping Squats 400m 30 T2B

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WOD a) AMRAP 9´ 2 Pwr Clean 8 T"B b) TABATA -Push Up -Hollow Rock

WOD a) 12,9,6,3 Push Press Ring Dips b) CORE

WOD AMRAP 20´ 15 Pull Ups 7 Pwr Snatch 10 Front Squat 400m

WOD a) 5 RFT 12 Bar Lunges 12 Plyo Push Ups 200m Run b) CORE

WOD " Khalipo Dream Team" 4 RFT 5 DeadLift 10 Burpees Over The Bar 15 Push Ups 40 DU´s  

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En 2017 seguiremos mejorando, como venimos haciendo desde 2011, tanto en instalaciones, material y clases. A partir de Enero instauraremos 2 nuevas clases: Power Olimpo y Oly Olimpo. _______________________________________________________________________________ POWER OLIMPO:   Nos centraremos en la mejora de la Fuerza, Velocidad y Potencia. Sprints, gimnásticos estrictos, pesos altos y

WOD AMRAP 16´ 100 DU´s 50 Push Ups 40 Pull Ups 30 Box Jump 20 Pwr Clean 10 S2O

WOD 800m Run 25 DeadLift 10 T2B 600m Run 20 DeadLift 10 T2B 400m Run 15 DeadLift 10 T2B 200m Run 10 DeadLift 10 T2B

WOD a) 15-10-5 Ring Muscle Up Thruster b) CORE

WOD ???? RFT? AMRAP? EMOM? ????? ????? ????? SABADO 31 A LAS 11:00 HAREMOS EL ÚLTIMO WOD DEL AÑO Y A LAS 12:00 HAREMOS NUESTRAS MÍTICAS CAMPANADAS!!! HACEDNOS CASO, QUE LUEGO OS ARREPENTÍS!!! iNVITAMOS A UNAS CERVEZAS AL FINAL!!!

*Os recordamos que este año añadiremos clases nuevas como Power Olimpo, Oly Olimpo ,ampliamos  horarios de Olimpo Gymnastics y seguimos con las clases Técnicas de Halterofilia.  WOD a) 3RFT: 30 Target Jumping Squats 10 CTB 400m b) CORE

WOD: a) 3RFT: 400m run 10 front squats 50 DU's b) TABATA

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Map where your photos were taken and discover local points of interest map where your photos were. Lorem ipsum dolor siter Cum sociis natoque penatibus et magnis parturient montes, it nascetur ridiculus mus. Donec quam felis, ultricies nec, since pellentesque

Map where your photos were taken and discover local points of interest map where your photos were. Lorem ipsum dolor siter Cum sociis natoque penatibus et magnis parturient montes, it nascetur ridiculus mus. Donec quam felis, ultricies nec, since pellentesque

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WOD 4 RF Max Reps: (45" ON-15" OFF) -Assault Bike (Cal) -Hang Power Snatch -Ring Rows -Plank (Seg) Rest

WOD AMRAP 15´ 8 DeadLift 8 Pwr Clean 8 Front Rack Lunges   Os recordamos que Lunes 09/01/2017 tenemos

WOD EMOM 18´ Min 1- 15 T2B Min 2- 15 Wall Ball Min 3- 30-50 DU´s  

WOD 50 KB Swing 800m Run 20 Goblet Squat 800m Run 50 Burpees   *Prueba nuestras clases específicas

WOD 3 RFT: 10 Front Squat 20 CTB/Pull Up 50 DU´s

WOD a) AMRAP 4´ 21-15-9 Power Snatch Burpees -Rest-   b) AMRAP 4´ 15-12-9 Power Santch Burpees Over The Bar -Rest-   c) AMRAP 4´ 12-9-6 Power Snatch Burpee Box Jump  

Lunes 16/01/2017 Os recordamos que hoy tenemos: Gimnásticos a las 8.30 horas Power Olimpo: 13.30 horas Halterofilia: 17.00 y 18.00 Wod 16/01/2017 10x 3 Power clean 4 strict pull ups 5 push ups 6 air squats

Martes 17/01/2017 Hoy además de nuestras clases habituales, tenemos las siguientes clases: Oly Wod de 11.30 a 12.30 Power Olimpo de 16.00 a 17.00 Halterofilia de 20.00 a 21.00 y de 21.00 a 22.0 No os las perdáis!!   WOD: Wall Balls y Toes to bar

Miércoles 18/01/2017 Prueba nuestras clases específicas, hoy: 9.30 - Gimnásticos 19.00 - Power Olimpo   a) 10-9-8-7-6-5-4-3-2-1 Kettlebell swing (high) 24/16 kg Burpee pull up b) Planchas  

Jueves 19/01/2017 Hoy nuestras clases específicas: 11.30 Oly Wod 17.00 Gimnásticos 17.00 y 18.00 Halterofilia WOD: Cada 3', durantes 6 rondas (total 18'): 3 Muscle ups o 6 Chest to bar o 9 pull ups 400 m run 10 Hand Stand Push Ups

Viernes 20/01/2017 Las clases específicas de hoy son las siguientes: Gimnásticos: 12.30 Oly wod: 19.00   WOD: 5x 400 m. run 20 lunges 10 push ups

Miércoles 25/01/2017 Wod: 1000 m. run, luego: 21-15-9 OHS KB Swing

Viernes 24/01/2017 Vamos terminando la semana. Las clases especiales de hoy son: Power Olimpo a las 8.30 Halterofilia a las 9.00 y 10.00 Oly Wod a las 17.00 Gimnásticos a las 21.00 Wod de la clase normal: Amrap 12': 10 Power Clean 30 DUs

WOD  800m 21 DeadLift x3: 5 HSPU- 10 Pistols- 15 Pull Ups 600m 15 DeadLift x2: 5 HSPU- 10 Pistols- 15 Pull Ups 400m 9 DeadLift x1: 5 HSPU- 10 Pistols- 15 Pull Ups  

WOD "Parejas" AMRAP 2o´ 200m 8 Pwr Snatch 8 WallBalls 8 T2B

WOD "Seven" 7 RFT: 7 HSPU 7 Thruster 7 T2B (K2E) 7 DeadLift 7 Burpees 7 KBS 7 Pull Ups

WOD 3 RFT 30 Pwr Clean 30 Wall Ball 400m

WOD x4 1´ cada estación

WOD 21-15-9 400m* Burpees Pull Ups Squats *400m al principio de cada ronda  

WOD Cada 4´ durante 20´ (5 Rondas) 400m 12 CTB 9 T2B 6 Pull Up

WOD a) "Randy" 75 Pwr Snatch b) CORE

WOD x6: 3 Hang Clean 1 Push Press 3 Low Hang Clean 1 Push Jerk 3 Clean 1 Split Jerk Rest

WOD AMRAP 15´ 60 DU´s 30 Wall Ball 15 DeadLift

WOD AMRAP 20´ 400m Run 40 WallBall 30 KBS 20 T2B 10 Burpee Box Jump  

WOD "We love the WOD" -Parejas- AMRAP 20´ 5 Burpees 10 Pull Ups 10 Hang Power Clean 10 S2OH 200m Run

WOD a) 5 RFT: 5 Pwr Snatch 15 WallBalls 30 DU´s b) CORE  

WOD a) x4 5 DeadLift 40 m Sprint (shuttle) Rest b) "Annie" 50,40,30,20,10 DU´s Sit Ups

WOD AMRAP 20´ 400m Run 15 Pull Ups 12Burpees Over The Bar 9 OHS

WOD a)"Nasty Girls" 3RFT: 50 Squats 7 Ring MU 10 Hang Pwr Clean b) You will love it!!!!

WOD "Rahoi" AMRAP 12´ 12 Box Jumps 6 Thrusters 6 Bar Facing Burpees

WOD a) 4 RFT: 10 Power Clean 15 Push Ups 10 T2B B) CORE

WOD a) "DIANE" 21-15-9 DeadLift HSPU b) Assault Bike Challenge

WOD "Happy Birthday Julio&Biker" AMRAP 16´ 16 Wall Balls 16 Power Snatch 16 Box Jump 16 Push Press 400m

WOD "17.1" 10 Snatch 15 Burpees Over 20 Snatch 15 Burpees Over 30 Snatch 15 Burpees Over 40 Snatch 15 Burpees Over 50 Snatch 15 Burpees Over

¡¡¡¡Queremos a todo el el mundo dándolo todo!!!! WOD a)"Grace" 30 Clean&Jerk   b)TABATA´s  

WOD For Time: 15-12-9-6-3 HSPU Front Squat Burpees

WOD For Time: 40 Pull Ups 400m Run 10 Snatch 20 Pull Ups 20 Pull Ups 200m Run 5 Snatch

WOD 3 RFT: 800m 20 KBS 5 Strict HSPU

WOD "CINDY" AMRAP 20´ 5 Pull Ups 10 Push Ups 15 Squats

WOD Barbell 17.1 AMRAP 12´ x2 16 Front Rack Lunges 16 T2B 16 Pwr Clean x2 16 Front Rack Lunges 16 Bar Muscle Up 16 Pwr Clean

WOD 21-15-9 Power Snatch Ring Dips 12-9-6 Thruster Burpee Over The Bar   *Todo aquel que traiga una camiseta del Barça, haga algún comentario de apoyo al Barça o se llame Marcos, Borja, Fran, Victor, Tommy, Cárdenas,

WOD AMRAP 15´ 30 DU´s 15 Pwr Clean 30 DU´s 15 T2B

WOD a) 3 RFT: 6 Clean 6 Ring Muscle Up 400m b)CORE  

WOD "Kelly" 5 RFT 400m 30 Box Jump 30 wall Ball

WOD a) AMRAP 7´ 10 Box Jump 2 Hang Pwr Snatch 10 Box Jump 4 Hang Pwr Snatch 10 Box Jump 6 Hang Pwr Snatch

WOD "17.3" -Hasta minuto 8: x3 6 CTB 6 Squat Snatch x3 7 CTB 5 Squat Snatch -Hasta minuto 12: x3 8 CTB 4 Squat Snatch -Hasta minuto 16: x3 9 CTB 3 Squat Snatch -Hasta minuto 20: x3 10 CTB 2 Squat Snatch Hasta minuto 24: x3 11 CTB 1 Squat Snatch    

-Warm Up- Bring Sally Up   -Fuerza- Power Clean Team   -WOD 1 Indivudual- AMRAP 7´ 20 DU´s 10 Push Ups 15 Sit Ups 10 Burpees 15 Squats   -WOD 2 Team- 100 DeadLift 100 Pull Ups 100 Goblet Squats 80m Lunges

WOD 5 RFT 10 Push Press 12 T2B 200m Run

WOD 4 RFT 400m Run 21 KBS 15 Burpees

WOD 4 RFT 5 Ring Muscle Up 10 Squat Snatch 15 Box Jump

WOD "Running 17.4" AMRAP 13´ 55 DeadLift 55 Wall Ball 800m Run 55 HSPU  

WOD a)   -AMRAP 3´ 400m Run Max Pwr Clean -Rest -AMRAP 3´ 300m Run Max Pwr Clean -Rest -AMRAP 3´ 200m Max Pwr Clean b)    CORE

WOD E3MOM x7 xxx 12 T2B

WOD a) Time Cap 9´ *12-9-6              *9-6-3        *6-3-1 C&J                    C&J            C&J T2B                  

WOD 4 RFT: 5 Pwr Snatch 15 OHS 12 Burpees Over The Bar

WOD a)AMRAP 8´ x4 200 m 8 DeadLift Max Burpees Over The Bar hasta agotar el tiempo. b) TABATA

WOD 3 RFT: 200m Run 21 Hang Power Clean 18 HSPU 15 Burpees over the bar

WOD x3 7 Thrusters 7 Pull Ups 7 Burpees -----800m----- x3 7 Thrusters 7 Pull Ups 7 Burpees ----800m---- x3 7 Thrusters 7 Pull Ups 7 Burpees

WOD a) x3 (3´Rest b/t AMRAPs) AMRAP 3´  3 Pwr Clean 3 Front Squat 3 Push Jerk b) CORE  

WOD 3 RFT 20 Wall Ball 20 KBS 20 Burpees 20 Pull Ups

WOD 400m 25 T2B 400m 15 Front Squat 400m 20 Chin Ups 400m 15 Front Squat 400m 25 T2B

WOD "17.5" 10 RFT 9 Thruster 35 DU´s

WOD 21-15-9 Squat Snatch CTB/Pull Ups

WOD a) AMRAP 10´ 10 Power Clean 10 Bar Facing Burpees

WOD "ANGIE" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats

WOD: "Muscle Jackie" 1000 m. run 30 Thrusters 15 Bar Muscle ups

WOD Amrap 20': 20 Kettlebell swings 20 Push ups 40 m. lunges 400 m. run  

WOD 15-12-9-6-3 Pull Ups Push Ups 400m

WOD 30 Box Jump 30 CTB/Pull Up 30 KBS 30 Front Squat 30T2B 30 Push Press 30 Pwr Clean 30 Wall Ball 30 Burpees Over The Bar 30 DU´s

WOD x5 AMRAP 3´/1´Rest 3 Pwr Snatch 6 Push Ups 9 Squats  

WOD 21-18-15-12-9 Thruster 400m Run

WOD MARTES: 1x 800 m. run 30 KB Swing 30 Pull ups 2x 400 m. run 30 Box Jumps 30 Wall balls 1x 800 m. run 30 KB Swing 30 Pull ups

MIERCOLES 03/05 18-15-12-9-6-3 T2B Burpees over the bar OHS

JUEVES 04/05/2017 7-6-5-4-3-2-1 Hang Squat Clean Ring Muscle Ups

WOD  4 RFT 20 Burpees 20 Walking Lunges 10 Strict Pull Ups 200m Run

WOD 3 RFT 800 m 12 Push Jerk 15 T2B  

WOD 21-15-9 Power Clean Wall Ball

WOD EMOM 16´ 1- Kettlebell Swing 2- Push Ups 3- Pull Ups 4- Box Jumps

WOD AMRAP 3´ 75 DU´s 15 DeadLift 15 Bar Facing Burpees ----Rest---- AMRAP 3´ 75 DU´s 10 DeadLift 10 Bar Facing Burpees ----Rest---- AMRAP 3´ 75 DU´s 5 DeadLift 5 Bar Facing Burpees

WOD 5 RFT 15 OHS 9 CTB 5 RFT 200m 12 Ring Dips

WOD "PAREJAS" AMRAP 25´ 200m Run 15 DeadLift 15 Push Ups 15 KBS

WOD 15-9-6 Thruster CTB 15-9-6 Thruster Pull Ups

WOD AMRAP 6´ 42 DU´s 30 WallBalls 18 T2B ----Rest---- AMRAP 6´ 21 DU´s 15 WallBalls 9 T2B

WOD 25-20-15-10-5         Hang Power Clean 50-40-30-20-10     T2B 100-80-60-40-20  Double Unders

WOD 5 RFT 15 Bar Facing Burpees 12 DeadLift 9 Hang Power Clean 6 Push Jerk

WOD a) 21-15-9 Power Snatch Wall Ball b) CORE

WOD 100 DU´s 20 Burpees AMRAP 10 m Shuttle Run ----REST----

WOD PAREJAS AMRAP 20´ 400m 30 Thruster 30 Pull Up

WOD 4 RFT: 10 Power Snatch 15 T2B 400m Run

WOD PAREJAS AMRAP 20´ 200m 10 Burpees Over The Bar 10 Hang Power Clean & Jerk

WOD Bullock 3.0 35 DeadLift 35 Wall Ball 35 Push Up 35 Push Jerk 35 DU´s 35 T2B 35 DeadLift 400m X Burpees    

WOD a) AMRAP 12´ 5-5,10-10,15-15,

WOD AMRAP 20´ Buy-in: 1000m 10 Burpees 15 KBS 20 Squats

WOD Buy in- 100 DU´s 21-15-9 Thruster T2B Cash Out- 100DU´s

WOD ESTACIONES EMOM 25´ (50/10) 1-Assault Bike 2- Power Clean 3-Push Up 4-Lunges 5-Rest

WOD 5 RFT                       X: Pull Ups, T2B o HSPU 5 Pwr Snatch          Y: Run, Burpees o DU´s X??? 15 Lateral Jump Over The Bar Y???  

WOD AMRAP 20´ 1,2,3,4,5,

WOD Parejas AMRAP 20´ 200m 15 T2B 15 Push Jerk

WOD (incógnita) 21-15-9-9-15-21 - DeadLift - Burpee

WOD 3 RFT 400m 15 OHS 12 Box Jumps

WOD AMRAP 20´ 1 DeadLift 10 T2B 15 Barbell Burpees

WOD 3 RFT 21 Wall Ball 15 Power Clean 9 Pull Ups

WOD  "PAREJAS" AMRAP 20´ 200m 10 Power Snatch 10 KBS 10 HSPU

WOD ????? ????? ????? ????? ?????

WOD "Inverse Jackie" 30 Pull Ups 50 Thruster 1000m  

WOD a)20 Power Snatch 800 m 20 Power Snatch b) CORE

WOD Parejas AMRAP 20´ 200m 10 DeadLift 10 Burpees Over the Bar 20 Squats

WOD 4 RFT 7 Hang Power Clean 14 HSPU 21 DU´s 200m

WOD 20 Hang Power Clean 20 HSPU 20 Thruster 20 Box Jump 20 Burpees 20 Pull Ups

WOD 15 Power Snatch 800m 12 Power Snatch 600m 9 Power Snatch 400m

WOD 4 RFT 25 Wall Ball 30 Ring Rows

WOD "Nikolay" 3 RFT 30 KBS 30 DU´s 30 Squats

WOD 10-8-6-4-2 Squat Snatch 50 DU´s

WOD 3 RFT 400m 12 Burpees 21 Box Jump

WOD Parejas 800m 80 Pwr Snatch 400m 80 T2B 200m 40 HSPU 400m 40 Front Squat 800m

WOD "CINDY" AMRAP 20´ 5 Pull Ups 10 Push Ups 15 Squats

WOD 4 RFT 10 Hang Power Clean 10 Push Press 20 T2B

WOD E2MOM x 8 3 Bar Muscle Up 5 Power Clean 7 HSPU

WOD 12 DeadLift 12 Burpees 12 KBS 12 WallBalls

WOD 4 RFT 24 Squats 24 Push Ups 24 Walking Lunges 400m

WOD a) AMRAP 8´ 3-3,6-6,9-9,12-12,

WOD x3 1 min Thruster 1 min Plancha 1 min Box Jump 1 min Assault Bike 1 min OHS 1 min Rest

WOD "Nasty Girl" 3RFT: 50 Squats 7 Ring MU 10 Hang Power Clean

WOD a) AMRAP 7´ 3 Power Snatch 3 T2B 6 Power Snatch 6 T2B 9-9,12-12,15-15,

WOD "Parejas" 30 DeadLift 40 Burpees Over the Bar 50 Pull Up 60 Wall Ball 800m 60 Wall Ball 30 Pull Ups 30 Burpees Over The Bar 30 DeadLift 800m

WOD a)AMRAP 10´ 10 HSPU (Déficit) 10 Box Jump 200m B) CORE  

WOD "MurphY" xxxx Run xxx Pull Ups xxx Push Ups xxx Squats xxxx Run

WOD 4RFT: 10 Power Clean 10 Burpees -Rest- 3 RFT: 6 Power Clean 6 Burpees -Rest- 2 RFT: 4 Power Clean 4 Burpees  

WOD 4 RFT 400m 20 Lunges 20 KBS

WOD 21 Thruster 30 DU´s 15 Thruster 30DU´s 9 Thruster 30 DU´s 15 Thruster 30 DU´s 21 Thruster 30DU´s  

WOD AMRAP 20´ 7 Burpee Box Jump 14 CTB 400m 1´Rest

WOD 30 Power Snatch 45 Push Up 60 Squat 45 Push Up 30 Power Snatch

WOD 4 RFT: 2 HSPU 4 Muscle Up 6 Hang Squat Clean  

WOD a) 5 RFT: 5 Power Clean & Jerk 10 CTB b) CORE

WOD (PAREJAS) 200 m 40 Front Rack Lunges 40 HSPU 400 m 50 Hang Pwr Clean 50 Plyo Push Ups 800 m 60 WallBalls 6o KBS 1000 m  

WOD a)AMRAP 10´ 15 WallBall 30 DU´s   b)CORE

WOD AMRAP 20´ 15 Burpees 20 m BearWalk 20 m Lunges 15 Burpees 400 m

WOD Parejas Isabel Grace Karen 800m  

WOD "HELEN" 3 RFT 400m 21 KBS 12 Pull Ups  

WOD  "The Fucking Walking Dead" 50 DeadLift@50% 40 Front Squat@60% 30 Front Rack Lunges@40% Front Squat 20 Goblet Squat 30 Jumping Squat 40 m Zancadas sin peso 800m Run

WOD 18 Thruster 18 Burpees 15 Hang Power Clean 15 Burpees 12 C&J 12 Burpees 9 DeadLift 9 Burpees

WOD a)"DIANE" 21-15-9 DeadLift HSPU b) CORE

WOD "Parejas" 20 Push Ups 20 KBS 20 Jumping Lunges 200m Run

WOD x RFT: 400m 15 Pull Ups 10 Burpees

WOD 1000m Run 30 Thruster 20 CTB

WOD a)10-8-6-4-2 Deficit HSPU 2-4-6-8-10 Power Clean b) CORE

WOD a)5 RFT: 10 Power Snatch 15 Push Ups b) CORE

WOD AMRAP 14´ 14 WallBall 14 KBS 14 Burpees 14 Box Jump

WOD Saquen las calculadoras, los transportadores de ángulos, las escuadras y cartabones y calculad la estrategia!!!

WOD AMRAP 10´ 10 Burpees Over The Bar 10 OHS 5 Bar Muscle Up

WOD 21-15-9 HSPU Pull Ups 400m

WOD a)AMRAP 7´ Max Wall Ball* *Cada minuto 5 DeadLift b) ????

WOD Parejas 42 Thruster 21 Syncro Bar Burpees 400m 30 Thruster 15 Syncro Bar Burpees 400m 18 Thruster 9 Syncro Bar Burpees 400m

WOD 100 DU´s 5 Rondas Cindy 80 DU´s 4 Rondas Cindy 60 DU´s 3 Rondas Cindy 40 DU´s 2 Rondas Cindy 20 DU´s 1 Ronda Cindy

WOD AMRAP 18´ 800 m 18 KBS 9 HSPU

WOD 18 T2B 18 Burpees Over The Bar 18 OHS 15 T2B 15 BOTB 15 OHS 12 T2B 12 BOTB 12 OHS 9 T2B 9 BOTB 9 OHS 6 T2B 6 BOTB 6 OHS

WOD  3 RFT 800m 5 Front Squat 200m 10 C2B 400m 15 KBS  

WOD a)For Time: 100 DU´s 10 Muscle Up 20 Cluster 10 Muscle Up 100 DU´s b)CORE

WOD Parejas AMRAP 20´ 800m Double Fran Single Karen 800m  

WOD AMRAP 20´ 15 Pull Up 10 DeadLift 7 Burpees Over The Bar 400m

WOD a) 3RFT 7 Snatch 21 Toes To Bar b) 3RFT 7 Hand Power Clean 200m

WOD AMRAP 4´ 30 DU´s 15 Power Snatch -REST- AMRAP 4´ 30 DU´s 9 Power Snatch -REST- AMRAP 4´ 30 DU´s 3 Power Snatch

WOD 4 RFT 400m 15 Hang Power Clean 9 Burpees

WOD "Parejas" AMRAP 14´ 20 Thruster 20 Burpees 200m  

WOD E3MOM

WOD "Super Annie" 100-80-60-40-20 DU´s 25-20-15-10-5 T2B

WOD 30 Front Squat 9-6-3 Push Jerk Bar Muscle Up

WOD Parejas a) 5 RFT: 5 DeadLift 40m Shuttle Run Rest b) For Time: 50 Burpees 50 Pull Ups 50 KBS 400 m 50 Push Ups 50 Jumping Lunges 50 Burpees 400 m    

WOD 20-19-18-17-16-15-14-13-12-11 Wall Balls 1-2-3-4-5-6-7-8-9-10 Burpees 5-5-5-5-5-5-5-5-5-5 DeadLift

WOD 5 RFT 14 Pull Up 7 Hang Power Clean & Jerk 14 Push Ups 7 Burpees Over The Bar 400m Run

WOD a)3 RFT: 3 Power Snatch 5 OHS 7 Muscle Up ------------ REST ------------ b)3 RFT: 9 Power Clean 12 Front Squat 15 CTB

WOD a)3RFT: 400m 10 DeadLift 60 DU´s b)CORE

WOD 4 RFR:   Estaciones de 45"On/15"Off Thruster Assault Bike Burpees KBS DB Snatch Rest

WOD 10 Push Jerks 20 Pistols 30 T2B 40 Wall Balls 800m 40 Wall Balls 30 T2B 20 Pistols 10 Push Jerks

WOD Open 17.1 Hasta 8:00 x3: 6 Pull Ups 6 Squat Snatch x3: 7 Pull Ups 5 Squat Snatch Hasta 12:00 x3: 8 Pull Ups 4 Squat Snatch Hasta 16:00 x3: 9 Pull Ups 3 Squat Snatch Hasta 20:00 x3:  10 Pull Ups 2 Squat Snatch Hasta 24:00 x3  11 Pull Ups 1 Snatch

WOD AMRAP 17´ 15 Pull Ups 15 Push Ups 10 Hang Power Clean 40 DU´s 400m

WOD Parejas Buy in: 800m 5RFT 40 Wall Balls 30 Burpees 40 T2B Cash Out: 800m

WOD 21-15-9 Snatch Ring Dips  

WOD a)AMRAP 13´ 12 Hang Power Clean 9 Front Squat 6 Push Press 3 Thruster b) CORE

WOD 2 RFT: 200m 10 Power Snatch 200m 10 Cluster 200m 10 Power Snatch 200m REST

WOD AMRAP 20´ *10 CTB/Pull Ups     *Mientras compañero corre 200m *10 Ring Dips *10 Power Clean  

WOD 3 RFT: 8 Strict Chin Ups 6 DeadLift 12 T2B 24 Wall Balls

WOD 3 RFR: 00:00-02:00: 200m Run+Max DU´s 02:00-03:00: Max HSPU 03:00-04:00: Max Pull Ups 04:00-05:00: Max KBS Rest

WOD AMRAP 14´ 3 Squat Snatch 1 Muscle Up 12 Wall Ball

WOD Parejas a) Shuttle Run b)AMRAP 17´ 200 m 15 Pull Ups 10 HSPU 15 KBS

WOD AMRAP 17´ 10 Thruster 15 Pull Ups 20 DU´s 400m

WOD a) 3 RFT: 15 Burpees Box Jump 12 Power Clean 9 Muscle Up b) CORE

WOD 200m MedBall 15 OHS 200m  MedBall 30 T2B 200m MedBall 45 DeadLift 200m MedBall 60 Wall Ball  

WOD 10 RFT : Flash 10 Front Rack Lunges 15 Push Ups 20 KBS Superman 200m Run

WOD                                                           WOD DIOSAS: 4 RFT:                 

WOD  3 RFT: 800m 20 T2B 10 Hang Power Snatch

WOD 400m 33 KBS 33 OHS 400m 32 KBS 32 OHS 200m 28 KBS 28 OHS 200m 11 KBS 11 OHS    

WOD 4 Rounds: 40" ON-15"OFF 1- Battle Rope 2- Push Ups 3- Hang Power Clean 4- Assault Bike 5- Rest

WOD Buy-In: 100 DU´s x3: 30 DeadLift 20 WallBall 20 Push Up 30 Zancadas

WOD AMRAP 20´: 10 Hang Power Clean 10 Push Press 5 Burpees Over The Bar 10 Pull Ups 10 HSPU 400m

WOD "Parejas" 3 RFT: 30 Thruster 30 T2B 30 DeadLift 30 Burpees 30 KBS 30 Pull Up

WOD 5 RFT: 400m 10 Push Press 10 Box Jump

WOD 3 RFT: 400m 12 C&J 6 Ring Muscle Up

WOD  4 RFT: 5 Pwr Clean@70kg-40- o 70% 10 Pull Ups 15 Push Ups 20 Wall Balls 30 DU´s

WOD "OLD SCHOOL" AMRAP 20´ 50 WallBall 50 DU´s 40 Box Jump 40 T2B 30 Burpees 30 Pull Up 20 Hang Power Clean 20 Jerk 10 Hang Power Snatch 10 HSPU

WOD Parejas "EVA" 5RFT: 800m 30 KBS 30 Pull Ups

WOD 10,9,8,7,6,5,4,3,2,1 Squat Clean 200m

WOD 4 RFT: 7 Hang Power Clean 7 Push Press 12 T2B 400 m

WOD 34 DU´s 34 Thrusters 34 KBS 34 Front Squat 34 Wall Ball 34 Pull Ups 34 T2B 34 Power Clean 34 Push Press 34 Burpees Over The Bar 34 DU´s  

WOD "Karma" 3 RFT: 400m 10 C&J 20 CTB/Pull Up

WOD 5 RFT: 20 KBS 15 Wall Ball 10 T2B 5 HSPU

WOD -De 00:00 a 10:00 Opción a) Fran: 21-15-9 Thruster Pull Up Opción b) Diane: 21-15-9 DeadLift HSPU -De 10:00 a 16:00 1000m Run

WOD 3 RFT: 12 Pistol 5 Muscle Up 10 Hang Power Clean 200m

WOD Parejas AMRAP 20´ 200 m 15 Pull Ups 15 KBS 20 Jumping Squats

Especial NocheVieja en el Olimpo de los Dioses!!! A las 19:00 tendremos nuestras míticas campanadas!!! No faltes!!!! WOD 50 Power Snatch 50 Wall Balls *5 T2B cada Minuto Cash-Out:

WOD AMRAP 15´ 12 Pull Ups 6 Strict HSPU 12 DeadLift 400m

WOD "Nancy" 5 RFT: 400m 15 OHS

WOD Parejas 50 WallBalls 50 KBS 50 Burpees 50 Power Clean 50 Ring Dips 50 Power Clean 50 Burpees 50 KBS 50 WallBalls

WOD Cash in: 1200m 12 RFT: 4 Strict HSPU 8 C2B/Pull Up 12 Squats

WOD AMRAP 15´ 8 Power Snatch 10 Pull Ups 10 Burpees 30 DU´s

WOD 10,9,8,7,6,

WOD Parejas AMRAP 20´ 10 Pull Ups 10 T2B 10 Burpees 200m

WOD 21-15-9 Power Clean S2OH Bar Burpees