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WODs

2018-05-16

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Skill
T2B Technique
Hang Squat Clean Technique
Weightlifting
Hang Squat Clean
Build to Heavy Single
Metcon (AMRAP - Rounds and Reps)
AMRAP 15':
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
.......
Up by (3) reps each round

2018-05-15

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Core Warm Up
Metcon (AMRAP - Reps)
AMRAP 5:
Buy-In: Up and Down the stairs w/MB (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
rest 5 minutes

AMRAP 5:
Buy-In: Up and Down the stairs w/MB (14/10)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
rest 5 minutes

AMRAP 5:
Buy-In: Up and Down the stairs WITHOUT medball
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Today's score is registered in overall reps (not rounds)

2018-05-14

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Sally Up: Thrusters (Empty Bar)

Endurance
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cash out
10' Easy Row/Bike

2018-05-12

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
LA NEGRA DUO CHALLENGE

3 Benchmarcks:

Amanda
9-7-5
Ring Muscle Up
Snatch

Grace
30 C&J

Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

2018-05-11

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Weightlifting
Back Squat
5x5 @ideal weight
Metcon (Time)
5 Rounds:
400 Meter Run
21 Burpees

2018-05-10

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Skill
DU
Rowing
Metcon (Time)
For Time 22':
1500 Meter Row
100 Double Unders
35 Calorie Bike
100 Double Unders
1500 Meter Row

2018-05-09

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Skill
Air Squat
Power Clean
Push Jerk
Metcon (Time)
Partners

For Time:
15 Power Cleans (155/105)
50 Synchro Air Squats
15 Front Squats (155/105)
50 Synchro Air Squats
15 Push Jerks (155/105)
50 Synchro Air Squats
15 Clusters (155/105)

2018-05-08

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Gymnastics
Ring Muscle Up
Weightlifting
- OHS @70% 20 Reps

-Squat Snatch technique
Metcon (AMRAP - Rounds and Reps)
AMRAP 12':
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)

Up by (1) rep until finish
1 RMU = 1 Burpee pull up (scaled version)

2018-05-07

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (Time)
2 Rounds For Time:
0.5 Miles @Air bike
26 HRPU
0.5 Miles @Air bike
26 Kettlebell Swings (53/35)
0.5 Miles @Air bike
26 Sit-ups
0.5 Miles @Air bike
26 Deadlifts (75/55)
0.5 Miles @Air bike
26 Air Squats
0.5 Miles @Air bike
26 Box Jumps (24/20)

2018-05-05

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (AMRAP - Reps)
12' TC
1 Lap Run @ Parque España. Then:
Max Clean and Jerks (135/95)

12' TC
1 Lap Run @ Parque España. Then:
Max Power Snatch (115/80)

12' TC
1 Lap Run @ Parque España. Then:
Max Thrusters (95/65)

2018-05-04

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Weightlifting
Deadlift Technique
Metcon (Time)
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Burpees o/Parallette

2018-05-03

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (AMRAP - Reps)
Teams of 4:
AMRAP 25 (5 Minutes at Each Station):

-Empty Sled Push (25m=1 rep)
-Tire flip
-Pegboard Strict pull ups
-D Ball Carry (25m=1 rep)
-D-Ball Clean

2018-05-02

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Skill
MB Clean Technique
Weightlifting
Back Squat (from rack)
Heavy Set of 5
Metcon (AMRAP - Reps)
Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Assault Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
*Today’s score is the lowest number of medicine ball squat cleans across the seven rounds

2018-05-01

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Skill
KBS Technique

Pull Ups Technique
Metcon (Time)
3 Rounds:
400 Meter Row
21 Kettlebell Swings (53/35)
12 Pull-ups

2018-04-30

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Empty barbell warm up
Skill
C&J Technique
Weightlifting
Power Clean and Jerk
Build to Heavy Single
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

2018-04-28

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 25:
-Buy in:
3,000/2,400 Meter Row
-Then AMRAP of:
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

2018-04-27

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Weightlifting
2x6 (Empty Bar)
Shoulder Press
Good Morning
Back Squat + Back Press
Bent Over Row
Pull Clean
Pull Snatch
Weightlifting
Deadlift
Build to a Heavy Set of 5 UB T&G
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
6 HSPU
9 Deadlifts (225/155)
30 Double Unders
Rx+: Strict HSPU

2018-04-26

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Animal Motion
Gymnastics
Handstand Walk Practice
Metcon (Time)
For Time (TC20'):
200 Meter Run
27 WBS (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 WBS (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 WBS (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 WBS (20/14)
9 Box Jumps (24/20)
200 Meter Run

2018-04-25

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Assault Bike
50 Kettlebell Swings (53/35)

2018-04-24

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
MOBILITY
Shoulder Mobility
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
POWER SNATCH
Build to Heavy Single
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

2018-04-23

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
5 Rounds
20 Hollow Rocks
5 DL
4 Cleans
3 Front Squats

Increase weight for the WOD
Gymnastics
T2B Technique and Practice
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
21/15 Calorie Bike
21 Toes to Bar
15 Front Squats (95/65)
rest 4 minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
18/14 Calorie Bike
18 Toes to Bar
12 Front Squats (115/80)
rest 4 minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
15/12 Calorie Bike
15 Toes to Bar
9 Front Squats (135/95)

2018-04-21

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (Time)
Teams of 3
For Time:
600m Run with DBall/MedBall
12 Bar Muscle ups
20 Squat Cleans (135/95)
600m Run with DBall/MedBall
15 Bar Muscle ups
35 Squat Cleans (135/95)
600m Run with DBall/MedBall
18 Bar Muscle ups
50 Squat Cleans (135/95)
*Carry one 60/30 Dball/MedBall per team for running

2018-04-20

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Build to a heavy set of 3 Squat Snatches UB T&G
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

2018-04-19

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
5' Easy Run
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
ENDURANCE
Suicide Sprints
Metcon (AMRAP - Reps)
3 Rounds:
1:00 Calorie Bike
2:00 Calorie Row
1:00 Burpees
2:00 Rest
*Their score is total reps across all rounds.

2018-04-18

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Weightlifting
2x6 (Empty Bar)
Shoulder Press
Good Morning
Back Squat + Back Press
Bent Over Row
Pull Clean
Pull Snatch
Metcon (AMRAP - Reps)
Teams of 3:
AMRAP 7:
50 Push Press (95/65)
50 Push Press (115/80)
AMRAP Push Press (135/95)

rest 3 minutes
Metcon (AMRAP - Reps)
AMRAP 7:
50 Back Squats (95/65)
50 Back Squats (115/80)
AMRAP Back Squats (135/95)

rest 3 minutes
Metcon (AMRAP - Reps)
AMRAP 7:
50 Hang Power Cleans (95/65)
50 Hang Power Cleans (115/80)
AMRAP Hang Power Cleans (135/95)

2018-04-17

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds
15 Small jumps
15 Jumping knee tucks
10 Step ups (each leg)
10 Romanian DL EB
100 m Row (damper @5)
Weightlifting
TABATA - DL Empty Bar
8 Rounds
20" Reps
10" DL Hold (Starting Position)
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
Perform the Box Jumps at 20” for both men and women

2018-04-16

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds
1' SU/DU
1' Push Ups
1' Air Squats
1' Rest
Weightlifting
KB Swing Technique
Metcon (AMRAP - Rounds and Reps)
AMRAP 9'

3,6,9,12,15….
KB Swing (53/35)
Goblet Squat (53/35)
Burpees
Cash out
100 Sit ups w/MB

2018-04-14

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 30:
80/65/50 Calorie Assault Bike or Row
75 WBS (20/14)
50 Power Cleans (115/85)
*Add (20/10) to barbell each round.

2018-04-13

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Weightlifting
2x6 (Empty Bar)
Shoulder Press
Good Morning
Back Squat + Back Press
Bent Over Row
Pull Clean
Pull Snatch
Weightlifting
Ideal weight:
A) Front squat
4x5

B) Shoulder Press (Split Jerk Stance)
4x4
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
7 Clean and Jerks (135/95)
7 Burpees
200 Meter Run (4 laps)

2018-04-12

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
4 rondas
12 V sit ups
10 Box Dips
6-8 pull ups estrictos
2 Wall climb
Gymnastics
Ring muscle up
Metcon (Time)
For time
4 rondas
9 OHS 135/95
6 HSPU
3 Ring muscle up
Rx+ Strict HSPU

2018-04-11

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm Up
3 rounds of 12 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Supermen
Push Ups
Pull-ups
Weightlifting
SDLHP Technique
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:
18 DU
15 SDLHP (95/65)
12 Box Jumps (24/20)
9 Chest to Bar Pull-ups

2018-04-10

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Tabata 40"x20"x 4 rounds
a)Mb clean
b)Kb squat hold
c)Push press 65/45
d)Back Squat 65/45
Metcon (No Measure)
5 Rounds, On The 4:00:
14/12 calorie Assault Bike or Row
15 Front Squats (95/65)
100m run (2 laps)

2018-04-09

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
5 Rounds
1' Row (damper @5)
Rest 15"
1' Burpees
Rest 15"
Weightlifting
DB Snatch Technique
2 Rounds w/each arm:
3 Deadlifts
3 Deadlift + Shrug
3 High Pulls
3 Dumbbell Snatches
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)

2018-04-07

CrossFit

Reebok CrossFit Plaza Condesa

EXTRAMUROS
Nos vemos en parque España para Wodear!

2018-04-06

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
ENDURANCE
EMOM 12'
-15/12 Cal Row
-15 WBS
Metcon (Time)
For Time (15' TC):
21-18-15-12-9-6-3
Calorie Row
Kettlebell Swings (53/35)

2018-04-05

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Tabata 40 on x 20 off x 3 rounds
a)deadlift
b)power clean
c)front squat
d)split jerk
Weightlifting
Hang Power Clean
5-4-3-2-1
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
50m (1 lap) Farmer Carry (53/35)
15 Hang Power Cleans (135/95)
40 Double Unders

2018-04-04

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
4 rounds
10 Strict pull ups
10 Parallettes Pass through
10 L sit ups
10 push ups
Weightlifting
Deadlift
Add weight for the WOD
Metcon (No Measure)
EMOM 16' (4 Rounds):
1st: 12/9 Calorie Assault Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 12/9 Calorie Assault Bike
4th: 10 Chest to Bar Pull-Ups

2018-04-03

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
5 rondas
20 V sit ups
20 Knee highs
20 supermans
20 L sit ups
Gymnastic Skill
Handstand Walk
Metcon (No Measure)
5 Rounds, Every 3 Minutes:
300/250 Meter Row
9 Thrusters (95/65)

2018-04-02

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
5 rounds of Cindy
5 (strict) pull ups
10 push ups
15 squats
Gymnastic Skill
Rope Climb technique
Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
40 AbMat Sit-Ups
20 Burpees
10 Power Snatch (115/80)

2018-03-31

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Circuit WU 1 round
45''x15'
- Cal bike
- Lunges with MB
- Medball Clean
- Push ups
- Mountain climbers
- Strict pull ups
- wall climb
- Squats
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
AMRAP 30:
80/65/50 Calorie Bike
75 Wallballs (20/14)
50 Power Cleans (115/85)

Add (20/10) to barbell each round.
*El total de calorías dependerá de si el equipo esta formado sólo por hombres, mixto o sólo mujeres

*No hay un número mínimo de repeticiones por atleta. Es estrategia del equipo hacer los cambios que desee cuando lo desee.

2018-03-30

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Skill
Turkish Get Up Technique

Circuit 1'x15"x3
- Air bike
- Turkish get up
- Cal row
- push ups
- SU
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Cal Row
30 T2B

2018-03-29

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
EMOM 10'
-50 DU
-15 Burpees
Weightlifting
Squat Clean
Build to a 4RM (T&G)
Metcon (Time)
For Time (20' TC):
400 Meter Run
21 Front Squats (115/80)
21 Burpee to target
400 Meter Run
15 Front Squats (115/80)
15 Burpee to target
400 Meter Run
9 Front Squats (115/80)
9 Burpee to target
400 Meter Run

2018-03-28

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Movilidad de hombros con liga

3x15
-Box dips
-Supermen
-Push ups
-L sit ups
-Snatch Balance w/PVC
Weightlifting
Hang Squat Snatch Complex:
-Hip High
-Pockets
-Above the knee
-Bellow the knee
Metcon (No Measure)
EMOM x 16 (4 Rounds):
Minute 1: 7 WBS (20/14) + 7 C2B
Minute 2: 15 Box Jumps (24/20)
Minute 3: 5 Bar Muscle Up
Minute 4: 7 Power Snatches + 7 OHS (95/65)

2018-03-27

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Tabata 40"x20"x8
-Bear complex (@50% Snatch)
Metcon (Time)
For Time (25' TC):
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

2018-03-26

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Easy Run 5'

TABATA 20"x10"x16 alternating:
-MB Cluster
-Strict Pull ups
Gymnastics
Bar Muscle Up
Metcon (AMRAP - Rounds and Reps)
AMRAP 12':
12/9 Cal Bike
30 Air Squats
12/9 Cal Bike
15 Dumbbell Push Press (50’s/35’s)

2018-03-22

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
EMOM 10
Odd Minutes: Movement 1
Even Minutes: Movement 2

*Athetes will choose 2 movements they want to improve for practicing while warming up (ex: double unders, handstand hold, muscle ups, squat snatch)
Weightlifting
SDLHP Technique w/barbell
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
3 SDLHP w/KB (53/35)
3 Hand-Release Pushups
3 Calorie Row
Add 3 Repetitions Each Round

2018-03-21

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Tabatas
20" 0n / 10" off x 8 rounds each exercise:
A- burpees
B- mountain climbers
c- Kb swing
rest 30" between exercises
Skill
Double Unders Practice
Metcon (AMRAP - Rounds)
5 Rounds of Max Effort of:
1:00 Box Jumps
1:00 WBS (20/14)
1:00 DU
1:00 Rest
Your score is the amount of reps done at the end of all 5 rounds

2018-03-20

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
3-Position Squat Snatch Complex
Build to Heavy

from the pocket, one inch above the knee, and floor
Metcon (AMRAP - Rounds and Reps)
AMRAP 5
Buy In: 300m run (6 laps)
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

rest 5 Minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 5
Buy In: 300m run (6 laps)
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

2018-03-19

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
EMOM X 10
a- 50 DU
b- 15/12 burpees
Weightlifting
KBS Technique
Metcon (Time)
5 Rounds (20' TC):
27 Air Squats
21/15 Cal Bike
15 Kettlebell Swings (53/35)

2018-03-16

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT OPEN 18.4
Crossfit Games Open 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes
Crossfit Games Open 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl

Time cap: 9 minutes

2018-03-15

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 rounds of:
10 Scap Pull-ups
10 Hollow Rocks
1-3 Strict Pull-ups
10 Scap push ups
5 Push-ups
10 jumping squats
Metcon (Time)
For time (30' TC):
3 rounds of:
10 Strict Pull-ups
10/7 Cal Bike / 100m row
Then 3 rounds of:
20 Push-ups
10/7 Cal Bike / 100m row
Then 3 Rounds of:
30 Air Squats
10/7 Cal Bike / 100m row

2018-03-14

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Warm-up
4 rounds of:
100 Meter Row
5 Power Cleans increase weight on each round)
20 SU
Metcon (Time)
3 Rounds (TC 20'):
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

2018-03-13

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

then 2 rounds of:
2 jumping squats
2 Burpees
2 Step-ups (each leg)
2 Box Jumps
2 Box Jumps over
2 Burpee Box Jump Overs
Weightlifting
Power Snatch
Build to Heavy Set of 2
Metcon (Time)
For Time (20' TC):
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Cal Bike

2018-03-12

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds of:
5 MB Front Squats
5 MB Push Press
5 MB Thrusters
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
2 Pull-ups
2 Toes to Bar
2 Chest to Bar Pull-ups
Gymnastic Skill
T2B
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups

rest 4 minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar

rest 4 minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

2018-03-09

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT OPEN 18.3
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled Masters (55+) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

2018-03-08

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Circuit Warm Up:
18 Intervals (2 rounds)
60" x 10"
-Station 1: Air Bike
-Station 2: Hollow Rocks
-Station 3: Push ups
-Station 4: Squats
-Station 5: Russian Swings
-Station 6: Mountain climbers
-Station 7: Burpees
-Station 8: Wall Climb
Station 9: Peg Board (Safe climbing/strict pull ups/ pull up holding)
Metcon (Time)
For time (16' TC)
30-25-20-15-10:
-Russian Kettlebell Swings (62/44)
-AbMat Sit-ups

*Run 200m (4 laps) after each round.

2018-03-07

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Skill
Rowing
Metcon (AMRAP - Reps)
AMRAP 3
21/15 Calorie Row
21 Burpees Over the bar
Max Overhead Squats (75/55)

Rest 3 minutes
Metcon (AMRAP - Reps)
AMRAP 3
18/13 Calorie Row
18 Burpees Over the bar
Max Overhead Squats (95/65)

rest 3 minutes
Metcon (AMRAP - Reps)
AMRAP 3
15/11 Calorie Row
15 Burpees Over the bar
Max Overhead Squats (115/80)

rest 3 minutes
Metcon (AMRAP - Reps)
AMRAP 3
12/9 Calorie Row
12 Burpees Over the bar
Max Overhead Squats (135/95)
Your score is the amount of OHS you can do in every AMRAP separately

2018-03-06

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Sally Up
MB Front Squat
Weightlifting
Medball Clean Technique
Gymnastic Skill
C2B
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Hang Power Cleans (135/95)
21/15 Cal Bike/row
15 C2B
60 DU

2018-03-05

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3x6
Shoulder Press
Good Morning
Back Squat
Bent Over Row
Deadlift
Romanian DL
Weightlifting
Tabata DL
8 Rounds
20" DL reps
10" DL hold (starting position)

Then
Deadlift
Build to a Heavy Set of 3
Metcon (AMRAP - Reps)
AMRAP 7:
WBS (20/14)
*On the Minute – 5 Deadlifts (185/130)

2018-03-02

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT OPEN 18.2
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
Crossfit Games Open 18.2 Scaled Masters (55+) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 20/10 lb
Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

2018-03-01

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds
30 Jumping Jacks
20 Single Unders
20 Air Squats
10 Push Ups
Weightlifting
Clean and Jerk
Build to a Heavy Single
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
30 Burpees Over the Bar
100 Double Unders
30 Clusters (75/55)

2018-02-28

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
5' Jogging

Then:

5-10-15-20
MB Clean
Knee rises
Burpees
Weightlifting
DB Snatch Technique
2 Rounds w/each arm:
3 Deadlifts
3 Deadlift + Shrug
3 High Pulls
3 Dumbbell Snatches
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
12/9 Cal Bike / Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

2018-02-27

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Weightlifting
Push Press from rack
5 Sets of 3
Ideal weight
Metcon (Time)
For Time (20' TC):
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

2018-02-26

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds
:10 Second Ring Support Hold
:5 Second Ring Negative
10 Hollow rocks
5 High Pulls
5 High Hang Muscle Cleans
5 Front Squats
5 Squat Cleans
5 Push ups
Gymnastics
Kipping Ring Dips
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Cash out
Cash out:
50 sit ups
50 supermen

2018-02-23

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT OPEN 18.1
When the pain starts to set in, what are you going to do? I'm going to say "I HAVE BEEN WAITING FOR YOU!"
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

8 Sit-ups
10 Dumbbell Hang C&J 20/10 lb
14/12-Cal Row

2018-02-22

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds:
10 Scap Pull-ups
5 Kip Swings
3 Pull ups
3 Strict Pull-ups
5 push ups
10 squats
Gymnastic Skill
Kipping/Butterfly pull ups technique
Metcon (Time)
For Time (25'):
2k Row
150 Double Unders
10 Rounds of Cindy:
(5 Pull-ups, 10 Push-ups and 15 Air Squats.)
Rx+: C2B
Familia RCFPC, les recordamos que el jueves 22 será anunciado el primer WOD del Open: el 18.1, mismo que podrán realizar el viernes 23 como parte de la clase.

2018-02-21

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2x6 (Empty Bar)
Shoulder Press
Good Morning
Back Squat + Back Press
Bent Over Row
Pull Clean
Cluster
Conditioning
EMOM 8'
ODD: 12/8 Cal Row
EVEN: 12 Burpees
Metcon (Time)
5 Rounds (20 TC):
20/15 Calorie Row
10 Thrusters (115/80)
Familia RCFPC, les recordamos que el jueves 22 será anunciado el primer WOD del Open: el 18.1, mismo que podrán realizar el viernes 23 como parte de la clase.

2018-02-20

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds
10 Seconds Small Hops
10 Seconds Tall Hops
3 Step-ups (each leg)
3 Box Jumps

EMOM 9'
-Easy Bike / Row
-Medium Bike / Row
-Faster Bike / Row
Weightlifting
TABATA
20"X10"x8 intervals
-Clean Pull
-Clean high pull
-Power Clean
-Squat clean
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
24 Box Jump Overs (24/20)
18/12 Cal Bike / Row
Max Power Cleans (115/80)

rest 3 minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
21 Box Jump Overs (24/20)
15/10 Cal Bike / Row
Max Power Cleans (135/95)

rest 3 minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
18 Box Jump Overs (24/20)
12/9 Cal Bike / Row
Max Power Cleans (155/105)

rest 3 minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
15 Box Jump Overs (24/20)
10/7 Cal Bike / Row
Max Power Cleans (185/135)

2018-02-19

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds
5 Hang Snatch high pull
5 Hang Muscle Snatch
5 Push press (snatch grip, behind neck)
5 OHS
5 Snatch Balance
Weightlifting
Overhead Squat
Heavy Single
Metcon (Time)
For Time (15' TC)
9-15-21:
C2B
Bar Facing Burpees
OHS (95/65)
Familia RCFPC, les recordamos que el jueves 22 será anunciado el primer WOD del Open: el 18.1, mismo que podrán realizar el viernes 23 como parte de la clase.

2018-02-17

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Hip/Squat mobility

5' Easy run

3 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
Metcon (AMRAP - Reps)
5 Rounds:
1:00 Row for Calories
1:00 Thrusters (75/55)
1:00 25m Shuttle Runs (1/2 lap)
1:00 Rest
*Your score is the total amount of reps at the end of all rounds

2018-02-16

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds
4 High Hang Cleans
4 Hang Cleans
4 Power Cleans
4 Strict Press
4 Push Press
4 Push Jerks
4 High Hang Snatches
4 Hang Snatches
4 Power Snatches
10 Scap Pull-ups on Rings
5 Kipping Swings
3 Strict Ring Pull-ups
Skill
T2B Technique
C2B Technique
DU Technique
Metcon (AMRAP - Rounds and Reps)
AMRAP 20':
50 WBS (20/14)
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Ring MU / Burpee Pull ups

2018-02-15

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds
15 Push ups
15 Good Mornings
15 Squats
10 Inch worms
10 Lunges (each leg)
2 laps of farmer walk w/KB (medium weight)
Weightlifting
Lunges technique
-Stability (feet position)
-Knees/Legs position
-Full extention /-/ No reps
-Keeping torso upright

Dumbbell Walking Lunge
Build to a Heavy 25m (1/2 lap) Walking Lunge
Metcon (Time)
For Time (15'):
-40/30 Cal Bike/row
-25m (1/2 lap) DB Walking Lunge (50’s/35’s)
-25/20 Cal Bike/row
-25m (1/2 lap) DB Walking Lunge (50’s/35’s)
-15/10 Cal Bike/row
-25m (1/2 lap) DB Walking Lunge (50’s/35’s)
*Holding dumbbells at their sides

2018-02-14

CrossFit

Reebok CrossFit Plaza Condesa

VALENTINE'S WOD
Warm-up
Animal motion
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 30'
20* Burpees over the partner // Plank position
40 Synchro T2B
60* HSPU/HRPU // Handstand Hold
80 Synchro Air Squats
1000*m Row // DL Hold w/2 KB (62/44)
Reps marked with an * will be splitted between both athletes

2018-02-13

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Warm-up
2 Rounds
Circuit Warm up
60"x10"

1) Air Bike
2) Air Squats
3) KB DL
4) Step ups
5) Push ups
6) MB Thrusters
7) Scap pull ups
8) Hollow rocks
9) Strict Pull ups
Metcon (Time)
For time (20'TC):
21 – 15 – 9
WBS (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
KBS (53/35)

2018-02-12

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds
30 Jumping Jacks
15 Single unders
15 Higher single unders
10 Air Squats

Rowling
3 Rounds
Skill
5' DU Practice

Snatch Technique
-Hookgrip
-Establish Hand Position
-Establish Overhead Position
Establish Setup Position
-Fases of the movement
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 DU / 120 SU
30/21 Calorie Row
10 Power Snatches (115/80)

2018-02-10

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds:
10 Scap Pull-ups
5 Kipping Swings
3 Strict Pull-ups
5 kipping Pull-ups

Then 2 Rounds:
5 Clusters
5 OHS w/narrow grip
5 Push Jerk
3 Split Jerk
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 25':
200/175/150 Cal Bike
120 C2B
60 C&J (95/65)
50 C&J (115/75)
40 C&J (135/95)
30 C&J (155/105)
20 C&J (185/135)
*El total de calorías dependerá de si el equipo esta formado sólo por hombres, mixto o sólo mujeres

*No hay un número mínimo de repeticiones por atleta. Es estrategia del equipo hacer los cambios que desee cuando lo desee.

2018-02-09

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds
15 Hollow rocks
15 Supermen
5 MB Front Squats
5 MB Push Press
5 MB Thrusters
1 Wall Climb
Weightlifting
DB Snatch Technique
2 Rounds w/each arm:
3 Deadlifts
3 Deadlift + Shrug
3 High Pulls
3 Dumbbell Snatches
Metcon (AMRAP - Rounds and Reps)
AMRAP 15':
70 Alternating Dumbbell Snatches (50/35)
60 WBS (20/14)
50/35 Cal Row
40 HSPU / HRPU

2018-02-08

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Warm-up
5' Running

Then 4 Rounds:
5 KB Deadlifts
5 Russian Swings
5 Full Swings
Weightlifting
Sumo Deadlift w/ barbell (12´)
Build to a Heavy 3-Rep Touch & Go
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 20':
7 KBS (62/44)
100 Sprint (2 laps)
7/5 Cal Bike
100 Sprint (2 laps)
Athletes will complete full rounds before passing off to a partner. 1 partner working while the other 2 rest.

2018-02-07

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds:
20 Jumping Jacks
20 SU
6 Shoulder Press
6 Good Morning
6 Back Squat + Back Press
6 Bent Over Row
6 Power Clean
6 Front Squats
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy In: 100 DU
12 Front Squats (95/65)
4 Burpee Box Jump Overs

rest 5 Minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy In: 100 DU
8 Front Squats (115/80)
4 Burpee Box Jump Overs

rest 5 Minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
Buy In: 100 DU
4 Front Squats (135/95)
4 Burpee Box Jump Overs
Rx+: Box @30"/24"

2018-02-06

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
3 Clean and Jerks
Weightlifting
Push Jerk and Split Jerk Technique
Metcon (Time)
4 RFT (20'TC):
21/15 Cal Bike
15 T2B
7 Power C&J (155/105)

2018-02-05

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
EMOM 6'
-Easy Row/bike
-Faster Row/bike
Metcon (Time)
For time
1 Mile Run (Amsterdam circuit)
Then:
4 Rounds:
50 DU
40 Lunges (total)
30 Push-ups
Rx: with weighted vest (20/14)
Using the elevator is forbidden. You have to use the stairs.
Cash out
50 V sit ups

2018-02-03

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Weightlifting
2x6 (Empty Bar)
Shoulder Press
Good Morning
Back Squat + Back Press
Bent Over Row
Pull Clean
Pull Snatch
Metcon (Time)
For Time (30' TC):
21 – 15 – 9:
Cal Bike
Thrusters (95/65)

15 – 12 – 9:
Cal Row
Hang Squat Cleans (95/65)

12 – 9 – 6:
Burpees over Bar
OHS (95/65)

2018-02-02

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds:
20 Hollow Rocks
20 Supermen
15 Scap pull ups
15 kipping swing
10 1/2 Burpees
10 Inch worms
Gymnastic Skill
Rope Climb Technique
Metcon (No Measure)
5 Rounds, On the 4:00
15 Pull-ups
18 Alternating Dumbbell Snatches (50/35)
3 Rope Climbs

2018-02-01

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds of:
15 Air Squats
15 Supermen
10 Push ups
10 V Sit ups
5 kipping swings

Then 2 Rounds of:
5 Good Mornings
5 Back Squats
5 Elbow rotations
5 Strict press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Deadlift
Increase weight for the WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 20':
1 Deadlift (315/205)
10 Toes to Bar
15 Bar Facing Burpees

2018-01-31

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
MOBILITY
Movilidad de hombro con ligas
Warm-up
Sally Up: Med Ball Thrusters
Weightlifting
KBS Technique

TABATA 4 Rounds

30" KBS reps taking the KB to the ground on each rep
15" Rest
Metcon (AMRAP - Reps)
Teams of 2, AMRAP 20':
3 KBS @53/35
3 Box Jump Overs
3 WBS
6 KBS
6 Box Jump Overs
6 WBS
9 KBS
9 Box Jump Overs
9 WBS
...keep increasing by 3 reps on each round.
Teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3, and so on.

Scoring key:
Both Finish 3’s – 18
Both Finish 6’s – 54
Both Finish 9’s – 108
Both Finish 12’s – 180
Both Finish 15’s – 270
Both Finish 18’s – 378
Both Finish 21’s – 504
Both Finish 24’s – 648
Both Finish 27’s – 810
Both Finish 30’s – 990

2018-01-30

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
5' Bike / Row
Metcon (AMRAP - Reps)
5 Rounds of 4 Minutes each:

30/20 Calorie Row
15 Burpees Over the Rower
AMRAP 50m run (1 lap)

Rest 4 minutes between rounds
*Your score is the amount of laps (reps) you ran on the 5 rounds

2018-01-29

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
15 Single Unders
Weightlifting
A)Hang Squat Snatch Technique

B)Hang Squat Snatch Heavy Single
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
10 UB Hang Squat Snatches (75/55)
30 Double Unders

2018-01-27

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Weightlifting
2x6 (Empty Bar)
Shoulder Press
Good Morning
Back Squat + Back Press
Bent Over Row
Pull Clean
Pull Snatch
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 30:
100/70 Calorie Row
100 Deadlifts (135/95)
80/60 Calorie Row
80 Hang Power Cleans (135/95)
60/45 Calorie Row
60 Front Squats (135/95)
40/30 Calorie Row
40 Push Jerks (135/95)
20/15 Calorie Row
20 Clusters (135/95)
*El total de calorías dependerá de si el equipo esta formado sólo por hombres o sólo mujeres

*No hay un número mínimo de repeticiones por atleta. Es estrategia del equipo hacer los cambios que desee cuando lo desee.

2018-01-26

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Squat (hip) mobility

Animal Motion

Then:
3 rounds
10 Small Hops
10 Tall Hops
3 Step-ups (each leg)
3 Box Jumps
Skill
ROWING
30" each x 3 rounds:
Just Legs
Legs & Torso
Torso & Arms
Full Body
Metcon (Distance)
AMRAP 10':
Row for meters

*Do 1 Box Jump Over on the 1 minute mark
*Do 2 BJO on the 2 minutes mark
*Do 3 BJO on the 3 minutes mark

and so on until the 9 minute mark (do 9 BJO)
Your score is the total amount of meters you could row on the 10 minutes.

2018-01-25

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Circuit Warm Up:
EMOM 9'
-Station 1: Air Bike
-Station 2: Hollow Rocks
-Station 3: Push ups
-Station 4: Squats
-Station 5: MB Slam
-Station 6: Mountain climbers
-Station 7: Burpees
-Station 8: Wall Climb
Station 9: Peg Board (Safe climbing/strict pull ups/ pull up holding)
Weightlifting
MB Squat Clean Technique:

MB DL
MB DL + Shrug
MB Pull Unders
MB Squat Clean
Metcon (Time)
For time (25' TC):

100-80-60-40-20
DU (SU x2)

50-40-30-20-10
Abmat Sit Ups

25-20-15-10-5
MB Squat Cleans @30/20

2018-01-24

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Weightlifting
2x6 (Empty Bar)
Shoulder Press
Good Morning
Back Squat + Back Press
Bent Over Row
Pull Clean
Pull Snatch
Weightlifting
3-Position Power Snatch
-Build to a Heavy Complex

*Tercio superior del muslo - Arriba de rodilla - desde el piso
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
12/9 Calorie Bike/Row
12 Power Snatches (95/65)
Rest 3:00 then:
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
12/9 Calorie Bike/Row
8 Power Snatches (115/80)
Rest 3:00 then:
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
12/9 Calorie Bike/Row
4 Power Snatches (135/95)

2018-01-23

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds:
5 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Good Morning
5 Back Squat
5 Shoulder press
5 Front Squat
Metcon (Time)
For Time (30' TC):
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

2018-01-22

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Warm-up
Suicide Sprints
ENDURANCE
Team of 3
3 Rounds
A: 10 Cal Bike
B: 6 Burpees
C: 20 DU

*Athletes will work simultaneusly, one on each excersise
Metcon (AMRAP - Rounds and Reps)
Teams of 3:

AMRAP 20:
50 Strict Pull-Ups
100 Push Ups
70/60/50 Cal Bike
*El total de calorías dependerá de si el equipo esta formado sólo por hombres, mixto o sólo mujeres

*No hay un número mínimo de repeticiones por atleta. Es estrategia del equipo hacer los cambios que desee cuando lo desee.

2018-01-20

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds:
10 Scap pull ups
10 Kipping swings
10 Good Mornings
10 Back Squats
10 Elbow Rotations
10 Snatch Grip Push Press
10 Overhead Squats
10 Snatch Grip Deadlifts
10 Front Squats
Metcon (Calories)
Teams of 3:
EMOM 24':

Station 1: 5 pull-ups, 10 push-ups, and 15 air squats

Station 2: 10 Hang Power Snatches (95/65)

Station 3: Max Calorie Bike

Station 4: Rest
*Score: Total Cal Bike

2018-01-19

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds
15 Jumping Jacks
3 Step ups (each leg)
5 DL EB
5 Front Squats EB
5 Thrusters EB
Weightlifting
SDLHP Technique
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2018-01-18

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds
15 Hollow Rock
15 Supermen
10 Push ups
10 Scap Pull-ups
10 Kipping Swings
1-3 Strict Pull-ups
ME Pull Ups 1'
Does not have to be Unbroken
Metcon (Time)
3 RFT:
15 C2B
12 Burpees Over the Bar
9 Squat Cleans
Rx: @135/95
Cash out
100 Sit ups

2018-01-17

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Animal Motion

Then:

2 Rounds
15 Kettlebell Deadlifts
10 Russian Swings
1 lap run
Metcon (Time)
For Time (30' TC):
30-25-20-15-10
Calorie Bike
Russian Kettlebell Swings (62/44)

*Run 200m after each round (5 laps)

2018-01-16

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
EMOM 9'
-Easy bike
-Medium bike
-Faster Bike

Then:

2 Rounds:
5 Push ups
1 Wall Climb
20 Hollow Rock
Metcon (No Measure)
NOT For Time (Quality instead of speed)

3 Rounds:
5 Strict HSPU
10 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows

1000m Row

3 Rounds:
5 Strict HSPU
10 Strict Pull-Ups
10 UB Dumbell Strict Presses
10 UB Dumbbell Bent Over Rows
*Athlete’s choice on loading today. Ok to have different weights for the two different movements.

2018-01-15

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Warm-up
1' of air squats:
1 Rep every 2"
Then:
1' of Back Squats (EB):
1 Rep every 3"
Pr Back squat
Back Squat (1 Rep Max)
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts w/DB AHAP

2018-01-13

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Weightlifting
Dumbell Snatch Technique:

(each arm)
5 DB DL
5 DB DL + Shrug
5 DB High Pulls
5 DB Snatch
Metcon (Time)
Teams of 3
2 Rounds, 35' TC:

6 x 200m Relay Run
100 Dumbell Snatches (50/35)
6 x 200m Relay Run
100/85/70* Cal Row
*El total de calorías dependerá de si el equipo esta formado sólo por hombres, mixto o sólo mujeres

**En los DB Snatch y en las calorías no hay un número mínimo de repeticiones por atleta. Es estrategia del equipo hacer los cambios que desee cuando lo desee.

2018-01-12

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
HANG POWER CLEAN
A)Technique
B)Build to a heavy set of 2
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

2018-01-11

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
Rowling: 3 Rounds
100m goal
Metcon
Rowing Technique
Metcon (No Measure)
3 Rounds

3' ME Cal Row
2' ME Sit Ups
3' ME Cal Bike
2' Rest
Tu score el día de hoy será individual para cada ejercicio y será equivalente a la ronda con mayor puntaje de cada ejercicio
ME Cal Row 3' (Calories)
ME Sit Ups 2'
ME Cal Bike 3' (Calories)

2018-01-10

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
2 Rounds

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon (AMRAP - Rounds and Reps)
AMRAP 15':
15 Power Snatches (75/55)
30 DU / 60 SU
15 WBS (20/14)
30 DU / 60 SU

2018-01-09

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
Warm-up
3 Rounds

40" Easy Bike
40"Medium Bike
40"Hard Bike

Then: 3 rounds

40" KB DL
40"Air Squats
40" Push Ups
Weightlifting
Front Squat

3' Mobilidad y Técnica
PR Front Squat
Front Squat (1 Rep Max)
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:
21-15-9
KBS (53/35)
Front Squat (115/85)
Cal Bike

Rest 2:00
Then
Metcon (AMRAP - Rounds and Reps)
AMRAP 8':
21-15-9
KBS (53/35)
Front Squat (95/65)
Cal Bike

2018-01-08

CrossFit

Reebok CrossFit Plaza Condesa

CROSSFIT
MOBILITY
Articulación de hombro con ligas
Warm-up
2 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Gymnastic Skill
EMOM 8'
A)10 Scap Pull-ups + 10 Kipping Swings
B)5 Strict Pull-ups

-C2B Technique
Metcon (AMRAP - Rounds and Reps)
AMRAP 20':
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps
9 Clean and Jerks
Rx: @135/95

2018-01-06

CrossFit

Reebok CrossFit Plaza Condesa

Crossfit
Warm-up
Animal Motion

EMOM 9'
-Easy row
-Medium row
-Faster row
Skill
DU Practice
Metcon (Time)
For Time
1500m Row
100 DU
35 Cal Assault Bike
100 DU
1500m Row

2018-01-05

CrossFit

Reebok CrossFit Plaza Condesa

Crossfit
Warm-up
3 rounds:
5 V sit ups
10 push ups
15 (2 lunges + 1 Squat)
20 Mountain climbers (each leg)

Then:

2 Rounds:
15 Hollow Rocks
15 Supermen
Gymnastics
T2B Technique
Metcon (AMRAP - Rounds and Reps)
AMRAP 8'

3,3-6,6-9,9-….
Thrusters
T2B
Rx: 95/65
Rx+: 115/75

2018-01-04

CrossFit

Reebok CrossFit Plaza Condesa

Crossfit
Warm-up
3 Rounds:
1 lap running
20 Jumping Jacks
10 Jumping Squats
4 Step ups (each leg)
Skill
DL TABATA (EB)
8 Intervals

20": DL reps
10": DL Starting position hold.
Metcon (AMRAP - Rounds and Reps)
AMRAP 15'

200 m run (5 laps)
15 Box Jumps
10 DL
Rx: 225/155
Cash out
3 ME: Plank
Rest 1' between ME's

2018-01-03

CrossFit

Reebok CrossFit Plaza Condesa

Crossfit
Warm-up
Air Squat Mobility and Technique
Skill
-Power Clean
-Front Squat
-Squat Clean
-Shoulder Press
-Push Press
-Push Jerk
-Split Jerk

3 Complex @75/55:
1 Rep of each movement
Metcon (No Measure)
5 Rounds on the 4:00:

30 Air Squats
20/15 Cal Row
7 C&J
Rx: 95/65
Rx+: 115/75

2018-01-02

CrossFit

Reebok CrossFit Plaza Condesa

Felíz 2018!
Felíz Año Nuevo lleno de PR's familia #RCFPC !
Les recordamos que ya pueden revisar la sección 'BlackChallenge Program' para su trabajo extra a la clase!
#RoadToTheOpen2018
#NadaNosVence
Warm-up
Empty Bar

2 Rounds:
5 Snatch grip DL
5 Good Morning
5 Back Squats
5 Cuban Press
5 Snatch grip Push Press
5 OHS
Skill
OHS
A)Técnica
B)10 Tempo OHS (EB)
PR OHS
Overhead Squat (1 Rep Max)
Metcon (Time)
For Time:
20 Power Snatch
20 Burpees Over the Bar
20 OHS
20 Burpees Over the Bar
20 Power Snatch
Rx:95/65
Rx+: 115/75

2017-12-29

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
5 min Row
4 Rondas
250 mts row
20 jumping squats
15 V-Sit ups
Metcon (Time)
FOR TIME
40/30/20/10
KB Snatch 53/35# (alternando)
Lunges w/kb 53/35#

2017-12-28

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico
Partner WU
4 Rondas
30 WBS
20 Box Jump Over
10 Sync Burpee
Metcon (Time)
FOR TIME
18/15/12/9/6/3
C2B
5/5/4/4/3/3
Squat clean
*El peso de el squat clean tiene que subir cada dos rondas
M 105/135/165
H 135/165/195

* 50 DU al final de cada ronda UB o´100 Singles

2017-12-27

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-12-26

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-12-24

CrossFit

Reebok CrossFit Plaza Condesa

Domingo de MURPH
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2017-12-23

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulación
Calentamiento dinamico
3 Rondas 30x15
Plank
Squat Hold
HandStand Hold
1/2 Burpee
Metcon (Time)
3 Rondas
100 DU
20 Thrusters 95/65#
15 HSPU
*3 min Rest

2017-12-22

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulación
4 Rondas
1 line OH Walking lungee 45/25
30 Air Squat
1 Line OH Walking Lungee
20 G2OH 45/25
Metcon (AMRAP - Rounds and Reps)
AMRAP 14 min
15 Cal assault bike
12 Shoulder Pass w/D-ball 80/60
9 C2B
Cash out
100 Sit Ups

2017-12-21

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento con barra
4 Rondas 45/35
10 DL
10 Power Clean
10 Push jerk
10 Front Squats

2017-12-20

CrossFit

Reebok CrossFit Plaza Condesa

HEROE DAY ! !
Warm-up
Articulacion
- 5 min Row/bike
Calentamiento Dinamico (5 min)
Tumilson (Time)
8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon "JT" Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here

2017-12-19

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad de hombro con ligas
Gymnastics

2017-12-18

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
3 rondas
10 DL 45/35#
10 Push Press
10 Back Squats
Lifting Skill
SKILL: Squat Clean
Metcon (Time)
EMOM 18 min
Odd) 3 Squat Clean T&G + 5 Burpees over the bar (60-70%)
Even) 15/12 T2B

2017-12-16

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
5 min Run
Calentamiento dinamico
Metcon (Time)
For time
800 mts row
30/20/10
OH Lunges (each) 45/25#
Burpees over rower
800 mts row

2017-12-15

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-12-14

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion

PARTNER WARMUP
200 Row cal
120 Shoulder pass w/d-ball 80/60#
Metcon (Time)
4 Rondas
20 Box Jump Over 24/20#
10 T2B
5 Power Clean 155/105#

2017-12-13

CrossFit

Reebok CrossFit Plaza Condesa

BENCHMARK ! !
Warm-up
Articulacion
Movilidad en hombros
Run or Bike (6 min)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Flexibilidad
Flexibilidad en parejas

2017-12-12

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento con barra

EMOM 12 MIN
a) 15/12 cal (bici)
b) 12-10 Back Squat 135/85#
c) 20/15 Heavy Russian Swing 53/44
Metcon (Time)
4 Rondas
12 DL 185/135#
9 Burpees over the bar
6 Clusters 135/85#

2017-12-11

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
4 Rondas 30x15
Plank to push up
Hang crunch w/mb 20/14#
Mountain Climbers
Gymnastic Skill
Skill :DU
Metcon (Time)
FOR TIME
10 DU
80 Air Squats
60 MB Sit ups
40 HR Pus Ups
20 Thrusters w/DB 40/25#
10 HSPU

2017-12-09

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-12-08

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
5 min Trote suave

100 calorias (bike/row)
*cada 2 minutos realizar 7 Burpees
Metcon (Time)
For Time
30/20/10
KB Swing 53/35#
SDHP
Front rack lunges
*al finalizar cada ronda realizar 2 vueltas de farmer carry 62/44#

2017-12-07

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-12-06

CrossFit

Reebok CrossFit Plaza Condesa

Heroe Day!!
Warm-up
Articulacion
Movilidad con ligas para hombro
8 min run/bike
*cada 2 min realizar
-4 Burpees
-8 Push ups
-12 Squats
Danny (AMRAP - Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24"
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

2017-12-05

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
3 Rondas
1 line bear crawl w/mb 20/14#
4 Wall climb
1 line crab walk w/mb 20/14#
15 Burpees
Gymnastic Skill
Skill:DU
Metcon (Time)
For time
50 Cal
30 WBS 20/14
10 Bear Complex 135/85#
30 WBS 20/14
50 Cal

2017-12-04

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulación
Movilidad para sentadilla
Lifting Skill
Skill: Squat Clean
Metcon (AMRAP - Rounds)
EMOM 12 min
1-3 min 5 Squat clean + 20 DU 95/55#
4-6 min 4 Squat Clean + 20 DU 115/75#
7-9 min 3 Squat Clean + 20 DU 135/85#
10-12 min 2 Squat Clean + 20 DU 155/95#
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min
4 Man makers 40/25#
8 KB snatch 44/35 (alternando)
12 T2B

2017-12-01

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-11-30

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
EMOM 15 min
a) 50 mountain climbers
b)12-10 row cal
c) 6 Shoulder pass w/d-ball
Metcon (Time)
FOR TIME
4 Rondas
400 mts row
20 Goblet Squat 53/35
10 C2B

2017-11-29

CrossFit

Reebok CrossFit Plaza Condesa

Heroe Day
Warm-up
5 min Trote suave
Calentamiento Dinamico
Rankel (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

2017-11-28

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Movilidad de Hombros con ligas
Fuerza y Potencia
EMOM 10 MIN
odd) 8-10 front squats 65-75%
even) 15-12 Box Jumps
Metcon (Time)
FOR TIME
3 Rondas
30 HR Push ups
20 Thrusters w/DB 40/20#
10 cal (assault bike)
*2 min de descanso entre cada ronda

2017-11-27

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Gymnastic Skill
SKILL: HSPU

4 Rondas 30x15
a) Handstand hold
b) Handstand push ups over the box
c) Handstand to Kipping Position
d) Plank Hold
Metcon (AMRAP - Rounds and Reps)
AMRAP 14 MIN
12 KB Swing 53/35#
9 T2B
6 One arm Oh Lunges w/kb (each leg)

2017-11-24

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico
(bear walk, crab walk, etc)
Gymnastic Skill
Skill: Kipping Pull Ups/Butterfly Pull Ups
Metcon (AMRAP - Rounds and Reps)
AMRAP 14 min
20 Front Squats 115/95#
20 Pull Ups
20 Dumbell Snatch (alternando) 40/25#

2017-11-23

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
5 Rondas 40x20
a) Row
b) Plank
c) OH Lungees 45/25#
Metcon (Time)
For time
30 Clean & Jerk 135/95#
*Cada 2 Minutos remar 300 mts
*El Workout comienza remando 300 mts

2017-11-22

CrossFit

Reebok CrossFit Plaza Condesa

Benchmark ! !
Warm-up
Articulacion
Lifting Skill
Skill: DL
4 Rondas 20x10
a) DL hold
b) Dynamic DL
C) Back Extension
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

2017-11-21

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Movilidad con PVC
3 Rondas 45/35#
15 Front Squats
10 Push Press
5 Bar bent over Row
Metcon (Time)
4 Rondas
6 Squat Clean 135/95#
12 T2B
18 KB Swing

2017-11-20

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
5 min trote suave
Metcon (Time)
1 km Run
50 Air squats
40 Lungees (alternando)
30 Burpees
1 km Run

2017-11-17

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion

Gymnastic strength

EMOM 16 min
a) 25/20 Air Squat
b) 20/15 HR Push Ups
c) 3/2 wall climb
d) 40 seg Squat Hold
Metcon (Time)
2 Rondas
30 SDHP 75/45#
20 Push Press 95/65
10 Power Clean 115/85
600 mts row

*2 min de descanso entre cada ronda.

2017-11-16

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
5 Rondas 30x15 seg
a) Jumping Jacks
b) Hollow Rock (hold)
c) Jumping Lungees
d) Back Extension (hold)
Skill

2017-11-15

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24"
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

2017-11-14

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento con barra
Lifting Skill
Hang Power Snatch
Metcon (AMRAP - Reps)
3 Rondas
a) AMRAP 2 Min Hang Power Snatch
b) AMRAP 2 Min T2B
c) AMRAP 2 Min Burpees over the bar
*30 seg de descanso entre cada intervalo

2017-11-13

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Movilidad de hombro con ligas
Gymnastic Skill
Skill: HSPU
4 Rondas
3 Wall climbs
6 V-Sit ups
9 Shoulder Press
1 min Plank
Metcon (Time)
FOR TIME
2 Rondas
80 DU
60 Air Squat
40 Push Ups
20 Thrusters w/Db 35/20#

2017-11-10

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico
5 Rondas 40x20
-Assault bike
-Mountain Climbers
-Plank
-Oh Lungees w/bp 45/25#

2017-11-08

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
EMOM 5 Rondas
(3 min por ronda)
1) 300 mts row o 20 cal assault bike
2) 20 KB Swing 44/35#
3) 12/10 T2B
Metcon (Time)
FOR TIME
50 Row cal
40 Goblet Squat 44/35#
30 HR Push Ups
20 Squat Clean w/D-Ball 80/60#
10 Bar MU

2017-11-07

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Lifting Skill
Skill: OH Squat
3 Rondas 75/55#
10 Muscle snatch
10 Push press tras nuca
10 Oh Squat
Metcon (No Measure)
EMOM 10 min
5 Oh Squats + 5 Burpees over the bar
135/95#
Metcon (AMRAP - Rounds and Reps)
AMRAP 9 min
12 Box jump over w/Db 40/25#
12 WBS 20/14

2017-11-06

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Gymnastic Skill
Skill: Ring MU

4 Rondas 30x15seg
a) Hollow Rock Hold
b) Ring Row
c) Ring Dips
d) Strict Push ups
Metcon (Time)
5 Rondas
12 Pull ups
9 Power Clean 135/95
6 Front Squats 135/95
3 Ring Muscle Ups

2017-11-04

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion

1 Vuelta corriendo a Amsterdam
Metcon (AMRAP - Rounds and Reps)
AMRAP 22 MIN
50 DU
25 Air Squats
20 HR Push Ups
15 Burpees to Target

2017-11-03

CrossFit

Reebok CrossFit Plaza Condesa

WOD

2017-11-02

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion

5 min bici

10 Rondas
30x15
Assault Bike
Plank Position
Metcon (Time)
18/15/12/9
Box Jump Over w/DB 50/30#
Squat Clean w/DB
*Al finalizar cada ronda 12 cal assault bike
Flexibilidad
Tren Inferior

2017-11-01

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Partner Warmup
4 Rondas
20 Goblet Squat sync 35/26#
15 KB swing sync
10 K2E Sync
Metcon (Time)
FOR TIME
600/400/200 mts row
30/20/10 Shoulder Pass w/D-Ball 80/60#

Cash Out 100 Situps

2017-10-31

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Movilidad con Barra
Lifting Skill
Skill: Power Clean
EMOM 10 min
Complex (UB)
1 Power Clean +3 Front Squats 70-80#
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 min
10 Power Clean 135/85#
12 Burpees over the Bar

2017-10-30

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Movilidad de hombros con Liga
Gymnastic Skill
Skill: Handstand walking
3 Rondas 40x20
a) Plank to handstand with box
b) Hollow Rock Hold
c) Shoulder press w/DB
Metcon (Time)
For Time
30/20/10
WBS
Push Jerk 95/65
*al finalizar cada ronda realizar 50 DU (UB) O 100 Singles, 50 (UB

2017-10-28

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
calentramiento dinamico

AMRAP 9 min
25 mts Bear Crawl
9 Burpees
Metcon (Time)
FOR TIME
40/30/20/10
Box Jump Over
18/15/12/9
Thruster w/DB 40/25
25/20/15/10
Cal assault bike

2017-10-27

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad con liga para hombro
Weightlifting
Complex 5X3 115/85#
Power Clean + Hang Squat Clean + Front Squat
Metcon (Time)
FOR TIME
15/12/9/6
Power Snatch 115/85
T2B
*al finalizar cada ronda remar 300 mts

2017-10-26

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Movilidad en hombros con ligas
4 Rondas 30x15
a) Plank
b) Sit ups w /mb 14/10#
c) Hang crunch w/mb
d) Lateral rotation w/mb
Metcon (AMRAP - Rounds and Reps)
AMRAP 4 min
15 KB Snatch
12 Pull ups / Squats

Rest 1 min
Metcon (AMRAP - Rounds and Reps)
AMRAP 4min
15 KB Snatch
9 C2B/ SIT UPS

Rest 1min
Metcon (AMRAP - Rounds and Reps)
AMRAP 4 min
15 KB Snatch
6 Bar Muscle Up/HR Push Ups

2017-10-25

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico

Partner WU
3 Rondas
25 mts de Carretilla (each)
4 Wall Climb Sync
8 Sync Pull Ups
12 Man makers (alternando)
Metcon (Time)
For time
1 km row
30 WBS
20 Burpees
10 Bear Complex 135/95
20 Burpees
30 WBS
1 km row

2017-10-24

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
"Bring Sally up" w /kb
EMOM 15 min
a) 8-10 Back Squats
b) 20-15 Box Jumps
c) Lungees w/ Db
Metcon (AMRAP - Rounds and Reps)
AMRAP 14 min
12 Shoulder pass w/d-ball 80/60
12 KB swing 53/44#
12 Cal bici

2017-10-23

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Gymnastic Skill
Skill Bar Muscle Up
4 Rondas
3 Hips to the bar
6 Strict pull ups
9 Dips over the bar
12 Strict push ups
Metcon (Time)
3 Rondas
100 DU
30 KB swing
20 Thrusters 95/65

2017-10-21

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico
3 Rondas
800 mts row
30 Box Jump Over
30 G2OH 45/25 1) work 2)OH HOLD

2017-10-20

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-10-19

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
4 Rondas 30x15
a) Plank Hold
b) Handstand Hold
c) Squat Hold
d) Hollow Rock Hold
Metcon (Time)
WOD cap 20 min
Liga LATAM
21/18/15/12/9/6/3
Thrusters
Box jump over......then
200 DU

2017-10-18

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico
For Time (Time)
FOR TIME Cap 15 min
700/500/300 mts Row
40/30/20 Goblet Squat

Rest 1 min
Metcon (Time)
For Time Cap 15 min
4 Rondas
30 calories assault Bike
20 Kb Swing 53/35#

2017-10-17

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Movilidad con PVC
3 Rondas 30x15 sec
Muscle Snatch 75/55
Shoulder Press tras nuca
Snatch Balance
Metcon (Time)
21/15/9
Power Snatch
T2B
65/85/105
95/115/135
Cash out
4 Rondas
15 sit ups
40 sec plank

2017-10-16

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
4 rondas
40x20seg
a) OH Lunges 45/25#
b) Box Jumps 24/20
c) Sit ups w/mb 20/14#
d) Bastards
e) 1/2 Legless
Metcon (Time)
For Time
100/75/50
DU
21/15/9
-Front squats
30/20/10
-HR Push Ups
*M 65/85/105
H 95/115/135

2017-10-13

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
3 Rondas
50 DU / 150 SU
40 Jumping Jacks
30 Squats
20 MB Sit Ups @20/14
Conditioning
EMOM 8'
Odd: 15/12 T2B
Even: 20/15 DL @135/95
Metcon (AMRAP - Rounds and Reps)
AMRAP 9'
21/15/9
Thrusters w/DB @35/20
DB Snatch @50/30
*El tiempo restante, realizar un ME de Burpee to target
No olvides preguntar en recepción por las inscripciones a la competencia "Invitational Querétaro". Habrá categorías para todos los niveles, incluso principiantes. No te quedes fuera!

2017-10-12

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad para sentadilla
Skill
Overhead Squat
Conditioning
4 Rondas
8-10 Reps
a) DL a una pierna w/2Db
b)Front Squats w/2Db
c)Lunges w/Kb (alternado)
Metcon (Time)
3 Rondas UNBROKEN

12 DL (con agarre de Snatch)
9 Push Press (tras nuca)
6 Power Snatch
Cada vez que rompas o sueltes la barra, realiza 10 Calorías en la Assault Bike
No olvides preguntar en recepción por las inscripciones a la competencia "Invitational Querétaro". Habrá categorías para todos los niveles, incluso principiantes. No te quedes fuera!

2017-10-11

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinámico
Metcon (No Measure)
5 Rounds
30"x15"

a) Row
b) Box Jump Over
c)Air Squats
Metcon (AMRAP - Rounds and Reps)
AMRAP 16'

400m Row
20 WBS
10 Squat Clean w/KB 44/35

2017-10-10

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad con Barra
4 Rondas
9 Front Squats 75/55#
6 Shoulder Press
3 Thrusters
Lifting Skill
Clean (squat) & Jerk (Split)
Metcon (Time)
4 Rondas cap 18 min
15 Pull Ups
10 Clean & Jerk 95/65#
5 Burpees over the bar

2017-10-09

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
The Zoo (bear crawl, crab walk, worm,etc)
Gymnastic Skill
Ring Muscle Up
Strength
4 Rondas
40x20seg
Ring Row
Dips
Renegade Row w/DB
Metcon (AMRAP - Rounds and Reps)
AMRAP 14 min
3 Ring Muscle Ups
6 Front Squats 135/95
9 kB Swing 53/35

2017-10-07

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinámico
Metcon (No Measure)
EMOM 10'

Odd) 12-10 WBS 20/14
Even) 12-10 T2B
Metcon (AMRAP - Rounds and Reps)
AMRAP 15'

DBall 80/60
3,6,9,12,15...

Wall Climb
2,4,6,8,10...

*Al final de cada ronda, realizar un Legless o un Rope Climb

2017-10-06

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
10 rondas
Partner
100 mts row
15 kb swing

AMRAP 11min
8 Burpees
25 mts lunges
8 Burpees
25 Bear Crawl
Metcon (Time)
3 Rondas
100 DU
20 Front Squats 115/85
30 HR Push ups
40 Sit Ups

2017-10-05

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento dinámico
Weightlifting
Push Jerk

2017-10-04

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Partners WU
3 Rounds
600m row (300m each athlete)
15 Synch K2E
12 HSPU / HS Hold
9 Synch Burpees
Metcon (Time)
40 Goblet Squats 44/35
30 KBS 44/35
20 Box Jumps
10 Thrusters 95/65
20 Box Jumps
30 KBS 44/35
40 Goblet Squats 44/35

2017-09-29

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
4 Rounds
40"x20"
Squat Hold
Mountain Climbers
Hollow Rock Hold
Metcon (Time)
3 Rounds
800m Run
16 Burpees
16 Pull Ups

2017-09-28

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
10 min de trote suave o saltos a la cuerda
*cada 2 min realizar 8 burpees
Metcon (Time)
18/15/12/9/6/3
HR Push Ups
Air squat
Dips
*50 DU al final de cada ronda
CORE
5 Rondas
1 min plank
25 sit up

2017-09-27

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
5 Rounds
30"x15"
Jumping Jacks
Jogging
Jumping Squats
Metcon (Time)
Outdoors WOD

4 Rounds
400m run
15 Burpees
Metcon (Time)
Indoors WOD

50/40/30/20/10
Sit ups
Jumping Lunges
DU
Puedes escoger realizar uno o ambos WODs

2017-09-25

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
4 Rondas
40x20 sec
Burpees
Plank Position
Mountain Climbers
Metcon (Time)
30/20/10
HR Push Ups
Air Squats
Sit Ups
*Al final de cada ronda realizar 100 DU

2017-09-20

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Partner Warm Up
3 Rondas
400 mts run w/mb
30 wbs
20 sync HR Push ups
Metcon (Time)
FOR TIME 22 min
-30 Row Cal
21/15/9
KB Swing
T2B
-20 Row Cal
15/9/3
Goblet Squat
HSPU
-10 Row Cal
9/6/3
Hang KB Snatch
C2B

2017-09-15

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
4 Rondas
3 Wall Climb
6 Burpee to target
9 SDHP 63/44
50 mts de Lunges 63/44

2017-09-14

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-09-13

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Movilidad con la barra.
4 rondas
9 DL 75/55#
6 Front Squat
3 Shoulder Press
Metcon (Time)
5 Rondas
4 Bar Muscle Up
8 Thrusters 115/85#
12 D-Ball 80/60
Lifting Skill
Thruster

2017-09-12

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico
Partner
800 mts row/800 mts run
Metcon (5 Rounds for time)
5 Rondas
Bloques de 4 min
20 WBS
15 Pull Ups
10 KB Swing 44/35#

2017-09-11

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
EMOM 10 min
odd )15/12 row cal
even ) 15/12 Burpees
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Rest 2min
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min
400 mts row
25 Push Ups
50 Squats

2017-09-07

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-09-06

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinamico
4 Bloques de 3 min para realizar:
400 mts run + ME burpees
*1 min de descanso entre cada ronda
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min
50 Mts Walking Lunges w/db 40/25
15 Thrusters
10 T2B

2017-09-05

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad con Barra
4 Rounds 30x15 seg
1) Posicion isometrica en Hang Power Swatch 75/55
2) Hang pull Snatch
3) Hang high pull snatch
*un intervalo de descanso entre cada ronda
Fuerza y Potencia
5X5 Hang Power Swatch Subir de peso cada ronda
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 MIN
1 Power Snatch
2 Oh squat
3 Man Makers 40/25

2017-09-04

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Gymnastic Skill
HSPU
4 rondas 20x10seg
Negativas
Walk around the box
Shoulder press w/db
Metcon (Time)
FOR TIME
30 Pull Ups
20 Burpee Box jump Over
10 Clean & Jerk 185/135
20 Burpee Box Jump Over
30 Pull Ups

2017-09-02

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinamico
3 Rounds
TEAMS (2H+1M)
20 Burpee Box Jump over
20 Sync K2E
20 HR Push Ups
*Siempre hay una persona en DL Hold 62/53

2017-09-01

CrossFit

Reebok CrossFit Plaza Condesa

Viernes
Calentamiento dinamico
Metcon (Calories)
Intervalos

30 x 15 (14 intervalos)
Row
Burpees
WOD: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min
400 mts row
15 box jump over
10 C2B
5 Man Makeres (40/25)

2017-08-31

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulación
Lifting Skill
Power Clean
4 rondas 20x10
Pull Clean
High Pull
Power Clean
Front Rack Hold
Metcon (Time)
10 Rounds
2 Clean and jerk 185/125
4 HSPU
6 Burpees w/db 50/30

2017-08-30

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-08-29

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento con barra de tecnica
Bring Sally Up (Oh Squat)
Lifting Skill
Power Snatch
Metcon (No Measure)
EMOM 10 min
odd) 8 Power Snatch 95/65
even) 50 DU
Metcon (Time)
FOR TIME
15/12/9
Thrusters
KB Swing 44/35
Row Cal
rx 95/115/135
65/85/105

2017-08-28

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion (hombros)
Gymnastic Skill
Ring Muscle Up
Gymnastics

2017-08-26

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinamico
Partner Work
16 rondas 30x15
Row Cal
Burpees
*Mi resultado es el total de burpees y calorias realizados entre los dos, los dos resultados mas bajos de calorías y burpees bajaran al piso 6 con un medball de 20/14#
Metcon (Time)
For time
30/20/10
WBS 20/14
OH Lunges w/bp 45/25
HSPU

2017-08-25

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
4 Rondas
12 DL
9 SDHP
6 Front Squat
Lifting Skill
5 Rondas
5 seg Hold en la posicion inicial.
5 Pull Clean
5 High Pull
5 Power Clean
Metcon (Time)
For Time cap 22 min
800 mts Run
3 Rondas
20 Box jump over w/Db 45/30#
15 T2B
10 Squat clean 135/95

2017-08-24

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-08-23

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Partner Work ME
1400 mts run
1400 mts row
*cambiar cada 100 mts
Metcon (Time)
FOR TIME
21/15/9
Power Clean
Burpee over the bar w/med ball
rx 135/165/195
85/105/125
Cash out
100 sit ups

2017-08-18

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinamico
10 min Run
30´ 80% x 30´ trote suave
Metcon (Time)
For Time
18/15/12/9/6/3
DB Thrusters 45/25#
Cal bici
*al final de cada ronda 100 mts farmer carry 52/44#

2017-08-17

CrossFit

Reebok CrossFit Plaza Condesa

WOD

2017-08-16

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-08-15

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion con pvc
4 Rondas
9 Muscle snatch
6 OH Squat
3 Push Press
Lifting Skill
Squat Snatch
Metcon (AMRAP - Rounds)
EMOM 18 min
1) 50 DU
2) 3 Squat Snatch 135/95#
3)15/12 T2B

2017-08-14

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
4 Rondas
Tabata 20x10
HSHOLD
Swing Ruso
Plank
Gymnastic Skill
Ring Muscle Up
Metcon (Time)
4 Rounds
3 Ring Muscle Up
6 Clean & jerk
9 C2B
12 Row Cal

Rx 95/115/135/155
55/75/95/115

2017-08-12

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Calentamiento Dinamico
Metcon (Time)
4 Rounds For Time
15 Goblet Squat
10 KB Swing 44/35
5 DL 275/165
cap 12 min
Rest 2 min
Metcon (AMRAP - Reps)
AMRAP 5 min
ME Burpee Pull Up

2017-08-11

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
3 Rondas
200 mts partner carry
10 sync burpees
10 sync t2b
Metcon (AMRAP - Rounds and Reps)
AMRAP 18 MIN
400 mts Row
15 DB Snatch 55/35
10 C2B
50 mts HSW / 50 mts bear crawl

2017-08-10

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
3 Rondas
12 Good Mornings
9 Power clean
6 Front Squat
3 Squat Clean
Metcon (AMRAP - Rounds)
EMOM 15 min
15 WBS
5 Squat clean 135/85
12 front rack lungees

2017-08-09

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinamico
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
5 Rounds
5 Man Makers 35/25#
10 HSPU
15 Cal Assaultbike

2017-08-08

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad
5 Rondas 30x15
Plank
Hang crunch with medball
1/2 Burpee
Skill
DU
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 min
3 Power clean 155/95#
6 T2B
9 HR Push Ups
30 DU

RX+ USA UN CHALECO CON PESO 20/10Lb
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 min
15 Air Squat
10 Box Jumps 24/20
5 Dl 225/155

Rx+ Usar Chaleco 20/10

2017-08-07

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
10X100 mts row
30 seg entre cada ronda
Metcon (Time)
TRIPLE-G CHIPPER
For time:
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses
100/70

2017-08-05

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinamico

3 Rounds
300 mts run w/mb
15 WBS
12 Sync HR Push Ups
9 Sync K2E
Metcon (Time)
For Time
500 mts Farmer Carry
40 Goblet Squat 44/
30 Power Clean 135/95#
20 Burpees over the Bar
10 Thrusters 135/95

2017-08-04

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
4 Rondas
10 DL
10 Shoulder Press
10 Good Mornings
10 Back Squats
Lifting Skill
Split Jerk

5x3 subir de peso cada ronda
Metcon (AMRAP - Rounds and Reps)
AMRAP 16 min
12 Cal bici
9 Chest to Bar
6 DB Snatch (each arm) 45/30
3 Rope climbs

2017-08-03

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad
5 rondas
30 jumping jacks
20 mountain climbers (each leg)
10 L Extension
50 mts lungees
Metcon (Time)
EMOM 18 min
6 Rondas
1) 15 KB Swing 53/35#
2) 20 lungees
3) 15/12 Box Jumps 24/20

2017-08-02

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad dinamica
5 min singles
*cada que rompas realizar 2 burpees
Metcon (AMRAP - Rounds and Reps)
Amrap 5 min
7 Power snatch 75/55
7 T2B
rest 2min
Metcon (AMRAP - Rounds and Reps)
AMRAP 7 MIN
5 Power Clean 135/85
3 Bar Muscle Up
1 SDHP
rest 2 min
Metcon (AMRAP - Rounds and Reps)
AMRAP 5 MIN
7 row cal
7 burpees over the rower
Cash out
100 sit-ups
100 back extensions

2017-08-01

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad articular
The Farm
Gymnastic Skill
HSPU
t: Metcon (AMRAP - Rounds and Reps)
AMRAP18 min
200 mts run
15 Pull Ups
10 HSPU
*Cada 3 min realizar 5 DL 255/185

2017-07-31

CrossFit

Reebok CrossFit Plaza Condesa

WOD

2017-07-29

CrossFit

Reebok CrossFit Plaza Condesa

WOD

2017-07-28

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad
5 rondas
3 Wall climbs
6 Strict pull ups
9 Push Ups
12 Air Squat
Gymnastic Skill
Rope Climb
Metcon (Time)
For Time
50 DU
40 WBS
30 SDHP 95/65
3 Rope Climb
40 DU
30 WBS
20 SDHP 115/75
4 Rope Climb
30 DU
20 WBS
10 SDHP 135/85
5 Rope Climb

2017-07-27

CrossFit

Reebok CrossFit Plaza Condesa

WOD

2017-07-26

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Calentamiento Dinamico
5 Rondas
200mts run (sprint)
10 burpees
Metcon (AMRAP - Rounds)
Cada 5 min
5 Rounds
300 mts row
20/15 Pull Ups
10 HR Push Ups
5 Front Sq

*El peso de el front squat debe ir aumentando cada ronda
rx 75/95/115/135/155
45/65/75/95/115
rx+ 115/135/155/175/195
65/85/105/115/125

2017-07-25

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Lifting Skill
Overhead Squat

5 rounds
10 Push Press tran nuca 45/35#
10 OH Squat
10 Snatch Balance
Metcon (Time)
4 Rounds
12 T2B
9 DL 225/155
6 Man Makers 35/20#

2017-07-24

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Gymnastic Skill
Bar muscle Up

Strength
5 Rounds
10-12 Ring Rows
10-12 Shoulder Press w/DB 35/25
5 Hips to the Bar
5 Russian Dips
1 min Plank
Metcon (AMRAP - Rounds and Reps)
AMRAP 14 min
1/2/3...Power snatch 115/65
2/4/6...Ring Dips
10/20/30...DU

Rx+ 135/85#
Cash out
500 mts row

2017-07-22

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-07-21

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad
2 RONDAS
10 DL
10 Power Clean
10 Shoulder Press
10 Push Press
10 Back Squats
Lifting Skill
Push Jerk
4 rondas 20x10
-Posición inicial
-Push Jerk
-Posicion Final
Metcon (Time)
4 Rounds
Partner
500 mts Row
30 T2B
20 WBS 20/14
10 clean & jerk 135/85
time cap 25 min
rx+ 30/20 med ball 155/105

2017-07-20

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad
5 rondas
20 jumping jacks
15 mb/sit ups 20/14
10 push ups
Skill
HSPU
Metcon (Time)
FOR TIME
100 DU
4 ROUNDS
21 KB Swing
15 Pull ups
9 DL 225/155
then...100 DU

2017-07-19

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad
5 min run
Calentamiento Dinamico
Metcon (AMRAP - Reps)
3 Rounds 40x20
1) Assault bike
2) Strict Pull Ups
3) Box Jumps 30/24
4) Plank (UP-DOWN)
5) Push Press w/DB 40/25
6) Front rack lungee w/2kb 44/35
7) Burpee to target

*1 min de descanso entre cada ronda (usalo para anotar tu score)

2017-07-18

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad
5 rondas
20x10
Plancha
Sentadilla isometrica en la pared
hand stand hold
Lifting Skill
4 rondas
Complex
3 DL w/snatch grip 75/45
3 Pull Snatch
3 High Pull
3 Power snatch
3 OH S quat
Metcon (AMRAP - Rounds and Reps)
AMRAP 9 min
5 Hang Power Snatch 95/65
10 Burpee over the bar

rx+ 115/75
Metcon (AMRAP - Rounds and Reps)
AMRAP 9 min
5 Power Snatch 115/85
10 HSPU

rx+ 135/95

2017-07-17

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion de hombros con liga
3 Rondas
25 mts bear crawl w/medball
25 mts crab walk 2/medball
30 air squats
40 sit-ups
Gymnastics
T2B
Metcon (Time)
3 ROUNDS FOR TIME
300 mts run w /mb 30/20
10 Squat Clean 135/95
20 T2B

2017-07-15

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad
3 Rondas
5 wall climbs
10 Push Press w/db 35/20
1) piso 6 w/db
2) piso 4
3) piso 2
Metcon (AMRAP - Rounds and Reps)
Partner
AMRAP 14 min
30 WBS
20 Pull Ups
10 Power Clean 165/95

2017-07-14

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion Dinamico 15min

3 rondas
Partners
300 mts row/300 mts farmer carry
10 burpees over your partner (each)
Metcon (Time)
FOR TIME
10 Power snatch 115/65
21 HSPU
21 Row Cal
10 Power Snatch 135/75
15 HSPU
15 Row Cal
10 Power Snatch 155/85
9 HSPU
9 Row Cal

2017-07-13

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Trote suave 5 min

5 rondas
30x15
a)single unders
b)handstand hold
c)kb swing ruso
d)plank
Skill
DU
Metcon (AMRAP - Rounds and Reps)
AMRAP 7 MIN
10 Box Jumps
5 Squat Snatch 95/65
Metcon (AMRAP - Rounds and Reps)
AMRAP 7 MIN
30 DU
5 Squat Clean 115/75
Metcon (AMRAP - Reps)
AMRAP 3min
ME Wall Ball Shoots

2017-07-12

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion

4 Rondas
15 SDHP w/kb 44/35
10 Goblet Squat
5 strict pull ups
Lifting Skill
Tecnica de DL
Tabata 20x10 seg
DL 45/35#
DL Hold

5X5 DL (T&G)
*Subir de peso en cada ronda
Metcon (AMRAP - Rounds)
5 Rounds
Every 2:30 min you must complete
10 Burpee over the Bar
10 Dl 225/155#
10 C2B/Pull Ups

2017-07-11

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion

AMRAP 9 MIN
12 high knee jumps
9 K2E
6 burpee to target
Skill
Bar Muscle up strenght (10 min)
4 Rondas 8-10 reps
Hips to the bar
Dips
V-sit ups
Diamond Push Ups
Metcon (AMRAP - Rounds and Reps)
Amrap 18 min
400 mts run
3 rope climb
6 Bar muscle ups
9 Thrusters 40/20

Rx + Legless

2017-07-10

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion

5 Rounds
Every 2 min
20 Squats
15 Sit ups
10 Push ups
Lifting Skill
Squat Clean (T&G)
Tabata 20x10 75/55#
Metcon (Time)
5 Rounds
5 Power Clean
10 T2B
15 Row Cal
*subir de peso en cada ronda
Rx H 135/155/175/195/215
Rx M 65/85/95/105/125/

2017-07-08

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up

2017-07-07

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad

4 rounds
20 mb sit ups 20/14
15 leg extension w/mb
10 hang crunch w/mb
1 min plank
Fuerza y Potencia
AMRAP 7 min
5 Thrusters 115/75
12 box jumps 24/20
Metcon (Time)
EMOM 16 MIN
10 OH Squats 95/65
25/20 HR Push ups
15/12 Bar Bent Over Row 95/65
12/10 Strict Pull Ups

2017-07-06

CrossFit

Reebok CrossFit Plaza Condesa

LATAM
Warm-up
Movilidad
Parejas 12 min
10 rounds each x 150 mts row

3 rondas
10 Good Mornings
10 Push Press
10 Front squats
10 OH/Front rack lunges
Metcon (Time)
For Time
20 mts OH/Front Rack Lungess 85/55
21/18/15/12/9/6/3 Burpees over the bar
Time Cap 18min
RX + OH Lungees

2017-07-05

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad Articular

10 intervalos 30sec at your 80% x 15sec run rasy

2 rondas
bear crawl w/mb + run
crab walk w/mb + run
10 ball slam + run
10 thrusters + run
Metcon (AMRAP - Rounds and Reps)
AMRAP 9 MIN
2/4/6...Burpees
50 mts farmer carry 62/44
Metcon (AMRAP - Rounds and Reps)
AMRAP 9 MIN
200 mts run w/medball 20/14
15 wbs
*rx 30/20

2017-07-04

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad General
20/15/10
S2OH 35/15
OH Lunges
Mountain climbers
Skill
Butterfly kipping
8 rondas 20x10
kipping progression
Metcon (Time)
3 RFT
500 mts row
20T2B
10 Power Clean 155/95

2017-07-03

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Articulacion
Partner Warm-up
3 Rounds each member
10 Front Squats 2 KB 35/26
10 Push Press
10 DL
*one of the partner is working ant the other one is in DL hold 44/35
Skill
Hang Snatch with Kettlebell
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 MIN
12 Hang KB Snatch 44/35
9 Front Squats 135/85
6 Burpees over the bar

2017-07-01

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2017-06-30

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
tabata 30/15 x 8’
Back sq 115/95
Rest 1 min

Tabata 30/15x 8’
Med ball clean
Metcon (Time)
21 Thruster w/Db #30/17.5
3 rope climb
15 thruster
6 rope climb
9 truster
9 rope climb
#50/30
Flexibilidad

2017-06-29

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
500 mts easy run
then
emom x 8’
Odd 10 ohs 95/65
Even 200 mts run
Metcon (Time)
20 snatch 95/65
10 C2B
15 Snatch
115/85
15 c2b
10 snatch
135/95
20 c2b
Flexibilidad

2017-06-28

CrossFit

Reebok CrossFit Plaza Condesa

Black open
Warm-up
4 rondas
10 push ups
15 air sq
20 lunges sin peso
25 sit ups
Metcon (Time)
2 rondas for time
50 cal row
50 wbs 20/14
50 SOH 95/65
50T2B
Flexibilidad

2017-06-27

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Conditioning
6 rondas
complex
3 hang power clean
2 front sq
1 cluster
@135/95
Metcon (No Measure)
Amrap 10’
DL @255/185 +
Burpees over the bar.
1+1,2+2,3+3…….
Rest 1 min
ME Du en 3 minutos
Flexibilidad

2017-06-26

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Conditioning
5 rondas
5 wall climbs
10 pass throughs en paralelas
15 hollow rocks
Skill
Hs hold/walk
Metcon (AMRAP - Rounds and Reps)
Amrap 12’
30 box jumps
15 hspu
5 bar muscle up
Flexibilidad

2017-06-24

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Skill
Hang Squat Clin & push jerk
2-2-2-2-2
*50-60%,
enfocarse en la tecnica
Metcon (Time)
3 rope climb legless
9 sq clean 155/95
3 rope climb
6 sq clean 185/115
3 rope climb
3 sq clean 215 /135
3 rope climb legless
1 sq clean #245/155
Flexibilidad

2017-06-23

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Conditioning
emom x 12

Even 12 sdlhp
Odd 12 lunges step Over head position
#95/75
Metcon (Time)
Amrap 15’

200 mts farmer carry
30 burpees
40 sit ups
Flexibilidad

2017-06-22

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
10minutos de carrera continua realizando 1 vuelta suave +1 vuelta rápida
Metcon (Time)
For time

30 cal row
30 thruster 75/55
30 pull ups
20 cal row
20 thruster
95/75
20 c2b
10 cal row
10 thruster 115/95
10 bar muscle up
Flexibilidad

2017-06-21

CrossFit

Reebok CrossFit Plaza Condesa

Pr
Warm-up
Back Squat
20 minutos para sacar maximo de back squat
Metcon (AMRAP - Rounds)
Amarap 8’

50 DU
15 T2b
Flexibilidad

2017-06-20

CrossFit

Reebok CrossFit Plaza Condesa

wod
Flexibilidad
Skill
Skill
Turkish get up
Metcon (Time)
En parejas
100 cal row
100 wbs 20/14
100 DL 185/135
100 burpees over the partner
Flexibilidad

2017-06-19

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Conditioning
EMOM X 10’
Even/ 3 OHS @70-80% del snatch
odd / 10/8 hspu
Metcon (Time)
For time
1k run
Then 3 rounds of
9 power snatch 155/115
15 box jumps
21 kb swings

1k run
Flexibilidad

2017-06-17

CrossFit

Reebok CrossFit Plaza Condesa

Let's play
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (Time)
For time
200 Du
50 thruster 95/65
50 pull ups
50 w. Lunges front rack 95/65
50 cal row
Flexibilidad

2017-06-16

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Conditioning
emom x 10
5 push ups + 10 squats + 5 burpees
Metcon (Time)
for time
3 rondas
10 Dl 255/ 185
20 burpees box jumps
30 was 20/14
Flexibilidad

2017-06-15

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Fuerza y Potencia
snatch pull + squat snatch
2 +2 +2+2+2
*aumentando de peso en cada ronda
Metcon (AMRAP - Rounds and Reps)
amrap 15´
15 ohs 115/95
20 t2b
200 mts run
Cash out
150 sit ups

2017-06-14

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
30/15 x 6 rondas
plancha
Hs hold
Hollow rocks
Kipping
Skill
Pistols Sq
Metcon (Time)
For time
3-6-9-12-15
Hspu w/ deficit
12-12-12-12-12
Box jumps
3-6-9-12-15
Pistols sq
Flexibilidad

2017-06-13

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
5 rondas
100 mts farmer carry + 100 mts run

2- 5 sprints de 100 mts
Metcon (Time)
for time
3 rondas
500 mts row
50 Du
6 bar muscle up
Flexibilidad

2017-06-12

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Fuerza y Potencia
Back squat
3-3-3-3-3
*front rack
Metcon (No Measure)
Amrap 10'
12 sq clean 155/105
12 c2b
Rest 2 mins
Amrap 8'
8 push press 115/65
12 burpees over the bar
Flexibilidad

2017-06-09

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Conditioning
Tabata 20/20 x 6 rondas
- Sdlhp 95/65
-Kb swings
- Back sq 95/65
Fuerza y Potencia
Squat snatch
3-3-3-3-3
* aumentar de peso en cada roanda
Metcon (AMRAP - Rounds and Reps)
Amrap 7'
50 Du
7 hang snatch

2017-06-08

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Gymnastic WarmUp
Skill
Hs walk
Metcon (Time)
for time
50 wbs
40 push ups
30 t2b
20 front sq w/Kb
30 t2b
40 push ups
50 wbs 20/14
Flexibilidad

2017-06-07

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Fuerza y Potencia
Sq clean T&G
1x5
1x4
1x3
2x2
*aumentar de peso en cada ronda e iniciar alrededor del 60-70%
Metcon (AMRAP - Rounds and Reps)
Amrap 13´
3 Dl 255/185
3 C2b pull ups
6 Dl
6 C2b
9 Dl
9 C2b .......
Flexibilidad

2017-06-06

CrossFit

Reebok CrossFit Plaza Condesa

southeast 2
Warm-up
Conditioning
Emom x 12´
odd 12 Ohs 135/95
even 15/12 burpees over the bar
Metcon (Time)
2 rondas for time
500 mts row
10 thruster 115/85
6 bar muscle up
3 rope climb

*peso de intermedios 95/65
Flexibilidad

2017-06-05

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
4 rondas
1 lap run
20 squats
15 sit ups
10 push ups
5 wall climbs
Wod: Metcon (Time)
5 rondas for time
200 mts run
10 hspu
15 box jumps
Flexibilidad

2017-06-02

CrossFit

Reebok CrossFit Plaza Condesa

Regional event
Warm-up
W/up
3 rondas
10 single arm Db squat (5 y 5)
5 wbs 14/12
10 sit ups
2subidas a la cuerda (escalado desde el suelo)
Metcon (Time)
Regional
event 3
30 dumbbell overhead lunges
100 double-unders
50 wall-ball shots 20/14
rope climb, 10 ascents
50 wall-ball shots
100 double-unders
30 dumbbell overhead lunges
50/30
Flexibilidad

2017-06-01

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Gymnastic WarmUp
Skill
Ring muscle up.
Metcon (AMRAP - Rounds and Reps)
Amrap 16’
20/15 cal row
10 Front sq 115/95
5 ring muscle up
Flexibilidad

2017-05-31

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
4 rondas
10 push ups con grapas
10 L sit ups estrictas
10 jumping squats
50 mts farmer carry
Metcon (Time)
for time
3 rondas
500 mts run
20 walking lunges Over head position #75/55
20 t2b
Flexibilidad

2017-05-30

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Fuerza y Potencia
Hang sq clean + split jerk
1- 8/1+1
2-6/1+1
3- 4/1+1
4-2 1+1
5- 1/1+1

*Iniciar alrededor del 40-50% aumentar de peso en cada ronda
Metcon (Time)
For time
100 Du
21 Power Clean 115/95
100 Du
15 power Clean
155/115
100 Du
9 Clean 185/13
Flexibilidad

2017-05-29

CrossFit

Reebok CrossFit Plaza Condesa

Heroe
Warm-up
Emom x 8’
5 DL W/KB + 5 BURPEES +5 Squats
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Flexibilidad

2017-05-29

CrossFit

Reebok CrossFit Plaza Condesa

Heroe
Warm-up
Emom x 8’
5 DL W/KB + 5 BURPEES +5 Squats
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Flexibilidad

2017-05-27

CrossFit

Reebok CrossFit Plaza Condesa

Regional Day 2
Warm-up
calentamiento con el Worm
Metcon (Time)
Event 2
21-15-9
Dumbbell snatches
ring dips
50/30
rx 85/50
tc 10'
Team event 4
6 rounds
30 worm push press
1 rope climb each
tc 20'
Flexibilidad

2017-05-26

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Movilidad en hombros con ligas .
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (AMRAP - Rounds and Reps)
Amrap 14'
300 mts run
20 goblet squat
10 T2b
Flexibilidad

2017-05-25

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Fuerza y Potencia
Dead Lift
3-3-3-3-3
Metcon (Time)
for time
21-18-15-12-9-6-3
Thruster 95/65
3-6-9-12-15-18-21
hspu

RX Deficit hspu disco 45/25
Flexibilidad

2017-05-24

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Tabata 20/10 x 8 rondas
-plancha antebrazos
-Hollow rock hold
-plancha con brazos estirados
-mountain climbers
Metcon (No Measure)
EMOM X 21

1- 12/10 cal Row
2- 10/8 C2b /pull ups
3- 60 du
Flexibilidad

2017-05-23

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
4 rounds
100 mts run
20 squats
15 push ups
15 sit ups
Metcon (AMRAP - Rounds and Reps)
Amrap 18’
300 mts run
3 rondas de:
9 Dl
6 power clean
3 push press
@135/95
Rx 155/115
Flexibilidad

2017-05-22

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Fuerza y Potencia
5 rounds of
3 Muscle snatch
3 power snatch
3 squat snatch
*Trabajar con un mismo peso cada ronda
Metcon (Time)
For time
2 rondas

10 Db snatch Squat 50/30 each arm
20 ring dips
30 box jumps
40 wbs 20/14
Flexibilidad

2017-05-20

CrossFit

Reebok CrossFit Plaza Condesa

regionals 2017
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
regional event 1/2017 (Time)
1200 mts run
12 rondas of:
4 st hspu
8 c2b
12 squats
20/14 vest
tc35'
Flexibilidad

2017-05-19

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Fuerza y Potencia
snatch pull + squat snatch
4-4-4-4-4
Metcon (Time)
4 rounds of
15 C&J w/Db 50/35
15 burps box jumps
Flexibilidad

2017-05-18

CrossFit

Reebok CrossFit Plaza Condesa

Killer legs
Warm-up
Tabata
30/30 x 4 rondas
a) Mountain climbers
b) Sq hold w/ Db
c) Push ups
Metcon (Time)
50 back sq 135/105
50 du
40 front sq 115/95
50 du
30 over head sq 95/75
50 du
Tc 25'
Flexibilidad

2017-05-17

CrossFit

Reebok CrossFit Plaza Condesa

Endurance
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (Time)
4 rondas for time
400 mts row
300 mts run
20kb swings #62/44
Fortalecimiento
Dead Lift con mancuernas
4x12
Flexibilidad

2017-05-16

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Fuerza y Potencia
front squat + push press
4-4-4-4-4
from rack
Metcon (Time)
for time
3-3-3-3 snatch T&g #155/105
15-20-25-30 wbs 20/14
Flexibilidad

2017-05-15

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
4 rounds
10 pull ups estrictos
10 Ring row
10 L sit ups
10 push ups grapas
Metcon (AMRAP - Rounds and Reps)
emom x 10´
a)12/10 hspu
b) 15/12 t2b
Rest 2'
Amrap 8'
20 lunges con mancuerna 50/30
20 burpees
20 sit ups w/ med ball 14/10
Flexibilidad

2017-05-13

CrossFit

Reebok CrossFit Plaza Condesa

wod en parejas
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Skill
Turkish get up
Metcon (Time)
En parejas completar
80 c2b
100 Du each
80 push press
95/65
100 kb swings
1k run
+ Cada 2 minutos realizar 3 Sync turkish get up w/Db
Metcon (Time)
En parejas completar
80 c2b
100 Du each
80 push press
95/65
100 kb swings
1k run
+ Cada 2 minutos realizar 3 Sync turkish get up w/Db
Flexibilidad

2017-05-12

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Fuerza y Potencia
Snatch balance
3-3-3-3-3
(30-40% snatch)
-emom x 7'
5 squat snatch t & g @60-65 %
Metcon (Time)
40 cal row
40 ohs 95/75
30 cal row
30 box jumps
20 cal row
20 T2b
10 cal row
10 ring muscle up

2017-05-11

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Suicide sprints x 6
Metcon (AMRAP - Rounds)
Amrap 10'
12 burpees over the bar
200 mts run
12 Dl 225/155

2017-05-11

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Suicide sprints x 6
Metcon (AMRAP - Rounds)
Amrap 10'
12 burpees over the bar
200 mts run
12 Dl 225/155

2017-05-10

CrossFit

Reebok CrossFit Plaza Condesa

ladies night
Warm-up
3 rounds of Cindy
5 pull ups
10 push ups
15 squats
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Me cal row (Calories)
Max cal en la remadora
Flexibilidad

2017-05-09

CrossFit

Reebok CrossFit Plaza Condesa

wod
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Warm-up
Fuerza y Potencia
Colin from blocks
5-5-5-5-5
Metcon (Time)
4 rondas
3 clean 185/135
50 du
3 rope climb
(Rx 2 subidas con engrape + 1 legless)
Flexibilidad

2017-05-08

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
4 rondas
5 wall climbs
25 mts bear crawl
25 crab walk
10 hollow rocks
Skill
Practicar kipping/butterfly pull ups
Metcon (AMRAP - Rounds)
Amrap 12’
10 pull ups
8 Fr squat 135/95
6 bar muscle ups
Fortalecimiento
Shoulder press dumbell
4/10
Flexibilidad

2017-05-05

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Fuerza y Potencia
Back sq From rack
5 x 6 reps
(70-80%)
Skill
Practica tus saltos Dobles
5'
Metcon (Time)
for time
50 DU
20 Dl 185/135
10 box jumps
100 Du
15 Dl 225/155
15 box jumps
150 Du
10 Dl 245/175
20 box jumps
Flexibilidad

2017-05-04

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Tabata 45on/15off x 10’
a)Cal row
b)push ups
Metcon (Time)
For time
1k row

then 3 rounds of
20 t2b
15 snatch sq #95/65
10 C2b

1k row
Flexibilidad

2017-05-03

CrossFit

Reebok CrossFit Plaza Condesa

Elizabeth
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*10 REPS CADA EJERCICIO
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Metcon (No Measure)
EMOM X 8
6 PUSH PRESS 95/65 +30 Du o 30 sencillos
Flexibilidad

2017-05-02

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
completar
5 rondas
20 V sit ups
20 Knee highs
20 supermans
20 L sit ups
Skill
Hs hold
Metcon (Time)
Amrap 12’
21 Ohs w/Db (one arm)
15 burpees
9 Hspu/ Hr push ups
Flexibilidad

2017-05-01

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Skill
pull clin + squat clin
5/2+2
*iniciar alrededor del 50% y aumentar de peso en cada ronda
Metcon (Time)
for time
500 mts run
30 thruster 95/65
500 mts run
20 power clean 155/95
500 mts run
Flexibilidad

2017-05-01

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Skill
pull clin + squat clin
5/2+2
*iniciar alrededor del 50% y aumentar de peso en cada ronda
Metcon (Time)
for time
500 mts run
30 thruster 95/65
500 mts run
20 power clean 155/95
500 mts run
Flexibilidad

2017-04-29

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
4 rondas
50 mts Farmer carry
30 sit ups
15 subidas a la caja en step con mancuernas
Skill
Bar muscle up
Metcon (AMRAP - Rounds and Reps)
Amrap 16’

100 Du
50 kb swing
5 Bar muscle up
Flexibilidad

2017-04-28

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Skill
5 rounds of
Hang squat snatch c/4 paradas (4 seg. Hold)
30-40% squat snatch
Metcon (Time)
10-8-6-4-2
Squat snatch
-15 Burpees over the bar entre cada set
*Aumentar de peso en cada ronda
Flexibilidad

2017-04-27

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Gymnastic WarmUp
Skill
Hand stand Hold
(Avz Off the wall)
Hand stand push ups
(Avz practicar con deficit)
Metcon (Time)
3 rondas for time
30 cal row
20 Lunges steps #95/65
front rack position
10 Deficit hspu
(1 disco de 45)
Flexibilidad

2017-04-26

CrossFit

Reebok CrossFit Plaza Condesa

Sweet Angie
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
TC 16'
Metcon (No Measure)
Emom x 8
3 Ohs + 6 box jumps 115/95
Flexibilidad

2017-04-25

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Conditioning
Tabata 30 on x 30 off x 3 RONDAS
30-40% PR C&J
a)deadlift
b)power clin
c)front squat
d)split jerk
Metcon (AMRAP - Rounds and Reps)
Amrap 20’

400 mts run
1 round Bear complex
(1Power Clean
1Front Squat
1Push Press
1Back Squat
1Push Press x 7 veces)
*Aumentar de peso en cada ronda
Flexibilidad

2017-04-24

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
1minuto de saltos a la cuerda
1minuto de push ups
1minuto de air squats
1minuto de descanso
x 3 rondas
Skill
Rope climb
Practica diferentes engrapes
Avz Legless
Metcon (Time)
For time
50 burpees with DB
40 DB snatch
30 T2b
20 Ring dips
10 rope climb
Flexibilidad

2017-04-22

CrossFit

Reebok CrossFit Plaza Condesa

WOD
La sgte semana iniciamos nuestro programa de Crossfit Kids, tendremos una semana gratis para que inviten a los futuros crossfiteros y conozcan de este nuevo Deporte.
Las clases serán Lunes,martes y Miércoles de 4 a 5pm y sábado de 10am a 11am.
Para mas información acércate a recepción o con alguno de los entrenadores.
Warm-up
5 rondas
10 Hr push ups
15 sit ups
20 Lunges steps w/disc
Skill
Butterfly Pull ups/ C2b
Metcon (Time)
For time
9 Man makers
15 C2b
12 Manmakers
12 C2b
15 Man makers
9 C2b
Flexibilidad

2017-04-21

CrossFit

Reebok CrossFit Plaza Condesa

Lift up
Warm-up
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Skill
5 rounds of
2 Hang power clin+ 2 Front squat +2 Medio jerk(hold 4 seg.) + 2 split jerk
30-40% C&J

*Enfocarse en los aspectos técnicos
Metcon (AMRAP - Rounds and Reps)
Amrap 15’

50 CAL Row
30 T2b
10 thruster 115/95
Flexibilidad

2017-04-20

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
En parejas
1 min Row resistencia 5-6
1min Burpees
10s transición entre ejercicio
x 5 rondas
Metcon (No Measure)
Emom x 18’
A) 50 Du
B) 15/12 Box jumps
C) 3 power snatch+2 OHS + 1 sq snatch 75/55
Flexibilidad

2017-04-19

CrossFit

Reebok CrossFit Plaza Condesa

HELEN
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Skill
KB swings
(practicar los diferentes swings con Kb)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Tc 12'
CORE
CORE
20 on + 10 0ff x 4 rondas
-Plancha antebrazos
-Plancha lateral izq
-Plancha Lat Der
-Hollow rock

2017-04-18

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Tabata 40 on x 20 off x 4 rondas
a)Mb clin
b)Kb squat hold
c)Push press 65/45
d)SDLHP 65/45
Metcon (AMRAP - Rounds and Reps)
Amrap 18’

1/Hang clean
115/75
2/ Fr Squat 115/75
3/Wbs 20/14
*Cada ronda aumentar 1 rep
Flexibilidad

2017-04-17

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Movilidad articular 4 RONDAS
10 L sit ups
6-8 pull ups estrictos
4 Wall climbs
Skill
Hand stand push ups
Trabajar en la posición inicial,Kipping.
Avz Trabajar con deficit
Metcon (Time)
for time

12 hspu
12 Dl 185/95
9 hspu
9 Dl 225/135
6 Hspu
6 Dl 255/155
3 Hspu
3 Dl 285/175
Flexibilidad

2017-04-15

CrossFit

Reebok CrossFit Plaza Condesa

run and lift
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Skill
a)Muscle snatch
5/5
b)Snatch cerrando el agarre
5/1+1+1+1
c) Snatch en cuclillas
5/2
Metcon (Time)
For time
100 mts run
10 sq snatch 95/45
200 mts run
8 Sq snatch 135/65
300 mts run
6 Sq snatch 155/85
400 mts run
4 Sq snatch 165/95
500 mts run
2 Sq snatch 185/105
Flexibilidad

2017-04-13

CrossFit

Reebok CrossFit Plaza Condesa

filthy fifty
Warm-up
4 rondas

5 push ups
10 squats
15 sit ups
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Flexibilidad

2017-04-12

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Gymnastic WarmUp
Conditioning
4 rondas
6-8 pull ups estrictos
10 V sit ups
10 Dips
Skill
Ring muscle up
practicar Hips to the bar,false grip,kipping
Metcon (Time)
For time
4 rondas
9 Ohs 155/95
6 Hspu (avz estrictos)
3 Ring muscle up
Flexibilidad

2017-04-11

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Conditioning
4 rounds aumentando incrementando peso
Complex
3 Power clin
3 Push press
3 Front squat
3 Cluster
Metcon (AMRAP - Rounds and Reps)
Amrap 16’
25 T2b
25 C&J 135/95
25 burpees box jumps
25 cal row
Flexibilidad

2017-04-10

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Movilidad art
circuito
1 min on/ 15s transicion
jumping jacks
Peg board
L sit ups strict
push ups
Air squat
wall climb
burpees
Mountain climber
Flip the tire
Air bike
Skill
ROPE CLIMB
*Practicar diferenes engrapes
Avz Leglees
Metcon (Time)
For time
50 DU
3 rope climb
75 Du
5 Rope climb
100 Du
7 Rope climb
Flexibilidad

2017-04-08

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
CORE
4 rondas
45s de trabajo
a) plancha
B)mountain climbers
c) V sit ups
45s de descanso entre ronda
Metcon (AMRAP - Rounds and Reps)
Amrap 16 min
(2-4-6-8-10…)
thruster 95/65
Ring dips
Flexibilidad

2017-04-07

CrossFit

Reebok CrossFit Plaza Condesa

wod
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Fuerza y Potencia
Squat snatch
5-5-5-5-5
Skill
5 rounds
Complex
3 Power snatch
3 push press grip snatch
3 snatch balance
3 ohs
40-50% snatch
Metcon (Time)
For time
2 rondas

30 wbs 20/14
20 Dl 225/155
10 burpees over the bar

2017-04-06

CrossFit

Reebok CrossFit Plaza Condesa

wod
El proximo sabado 8 de abril de 9 am a 11 am estaremos realizando evaluaciones para los que quieran conocer sus pesos maximos en clean and jerk y snatch.
Gymnastic WarmUp
Skill
practicar kipping and butterfly pull up
Metcon (No Measure)
emom x 18

12/10 cal row
10 Back sq 115/75
10/8 C2B
Flexibilidad

2017-04-05

CrossFit

Reebok CrossFit Plaza Condesa

ANNIE
Warm-up
4 rondas

15 push ups
15 hollow rocks
15 dips
15 Air squats
15 supermans
Skill
Double Under
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Flexibilidad

2017-04-04

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
RUNNING DRILLS
Conditioning
4x200 mts sprint/20 sit ups entre cada uno
Metcon (AMRAP - Rounds and Reps)
Amrap 15’
100 mts sand bag run
( o farmer carry)
21 hspu
15 t2b
9 power clean 155/95
Flexibilidad

2017-04-03

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Conditioning
1- Front sq
4x5
2-trabajo tecnico
a)Hang clin lunges
5/3+3
b)Fuerza de envión 4/4
*posición del Split jerk en hold realizar shoulder press
Metcon (Time)
for time
3 rondas
20 lunges steps front rack position 95/65
20 Box jumps
20 pull ups
Flexibilidad

2017-04-01

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Skill
Bar muscle up
Metcon (No Measure)
emom x 18’
A)50 du
B) 12 Dl 185/115
C) 3 bar muscle up
Flexibilidad

2017-03-31

CrossFit

Reebok CrossFit Plaza Condesa

wod
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Skill
snatch pull con 4 paradas 5s cada posición

(30-40% snatch)
Metcon (Time)
for time
9-15-18- 21
Snatch sq 75/55
burpees over the bar
Cash out
150 sit ups

2017-03-30

CrossFit

Reebok CrossFit Plaza Condesa

wod
Gymnastic WarmUp
Conditioning
30s on +15 off 5 rondas
pull ups estrictos
plank
wall climbs
plancha laterales dinamicas
Skill
Rope climb
Metcon (AMRAP - Rounds and Reps)
Amrap 12’

15 Ohs 95/95
10 c2b
5 rope climb
Flexibilidad
Movilidad con ligas

2017-03-29

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
4 rondas
20 push ups
20 dips
20 sit ups
Metcon (Time)
En parejas completar
500 mts run
w/med ball
50 wbs (intercalados)
400 mts run
40 wbs
300 mts run
30 wbs
200 mts run
20 wbs
100 mts run
10 wbs
Flexibilidad

2017-03-28

CrossFit

Reebok CrossFit Plaza Condesa

wod
WeightLifting
2x6 (Barra)
Press Militar
Reverencias de Pie
Squat + Back Press
Remo Inclinado
Pull Snatch
Pull Clean
Conditioning
4x 6 reps
bear complex 75/55
avz 95/75
Metcon (Time)
for time
50 cal row
50 clean sq 95/65
50 cal row
Flexibilidad

2017-03-27

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
4 rondas
16 subidas a la caja en step
16 air squat
16 lunges w/db
Skill
Kb swing
Metcon (AMRAP - Rounds and Reps)
Amrap 18'

20 T2b
30 Burpees
40 Kb swing
Flexibilidad

2017-03-25

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (Time)
for time
3 rondas

500 mts run
12 power snatch + Over head sq 115/95
6 bar muscle up
3 rope climb
Flexibilidad

2017-03-24

CrossFit

Reebok CrossFit Plaza Condesa

17.5
The last one!
Warm-up
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap
Cash out
3k row

2017-03-23

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Fuerza y Potencia
front sq from rack

6x6 @65-70%
Skill
DU
(reliazar ejercicios de agilidad con la cuerda)
Metcon (AMRAP - Reps)
amrap 10’
30 Du
20 sit ups
10 Hr push ups.
*despues de completar cada ronda aumentar 5 reps
Flexibilidad
Movilidad con ligas

2017-03-22

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Conditioning
tabata 20/20
burpees x 10 rondas
Metcon (Time)
For time
man maker
3-6-9-12-15
box jumps
10-15-20-25-
30
C2B/pull ups
3-6-9-12-15
Flexibilidad

2017-03-21

CrossFit

Reebok CrossFit Plaza Condesa

keep it up
Warm-up
ENDURANCE
300 MTS RUN
20 /15 T2B
X 5 RONDAS
Metcon (Time)
en parejas completar
300 wbs 20/14
*cada vez que quiebren remar 10 cal cada uno.
Flexibilidad

2017-03-20

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
EMOM x 15'
a)50 DU
b)10 Ohs 95/65
c) 15/12 burpees over the bar
Metcon (Time)
for time
12 power clean
9 front sq
6 sq clean
115/95
5 ring muscle up o 10 ring dips

10 Power clean
7 Front sq
4 sq clean
#135/115
10 Ring muscle up o 15 ring dips

8 Power cleans
5 Front sq
2 sq clean
#155/135
15 RMup o 20 ring dips
Flexibilidad

2017-03-18

CrossFit

Reebok CrossFit Plaza Condesa

warm up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (Time)
for time
4 rondas
3 rope climb
15 box jumps
8 power snatch + Ohs 95/65
Flexibilidad

2017-03-17

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
1-Movilidad hombros

2- tabata
20/10 x 8
A- Plank
rest 1 minutos

B- hs hold
20/10 x 6
Skill
Hs push ups
Metcon (AMRAP - Rounds and Reps)
Amrap 12’

10 Dl 135/95
10 wbs
10 pull ups
5 hspu
Cash out
150 supermans

2017-03-15

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Hoy tenemos clase especial de Gymnasia a las 10 am.
Warm-up
5 rounds
Partner warm up
30 kal row (15 each)
20 sit ups pasando la pelota MB 12/10
10 Syncro burpees

2- 4x 5 front squat @50-60% Clean
Metcon (Time)
For time
8-6-4-2-1
Clean sq
50 Du entre cada set.
Pesos hombre
135/155/185/215/+225
Pesos Mujeres
95/115/135/145/+155
Flexibilidad

2017-03-14

CrossFit

Reebok CrossFit Plaza Condesa

wod
Hoy tenemos clase especial de Yoga 7:15 am y clase especial de striking 8:00am. No te las pierdas
Warm-up
Conditioning
EMom x 10
impar
5 back squat from rack
65-75%
par
12/10 T2B
Metcon (No Measure)
Cada 3 mins completar:
300 mts run
15 box jumps
10 SDLHP W/ kb X 6 rondas
Skill
Avz
5x3-5 ring muscle up
Inter
5x 5 ring dips
Flexibilidad

2017-03-13

CrossFit

Reebok CrossFit Plaza Condesa

wod
No te pierdas nuestras clases de especialidad cada día tenemos una diferente para ti.
Disfruta hoy de:
weightlifting 6:30 am
Endurance 6:00 pm
Clase especial de Yoga 8:00 pm
Warm-up
Conditioning
5 rounds complex
(40-60% clean )
3 Power clean
2 Push press
1 chlusters
Metcon (Time)
21-15-9-6
thruster W/Db 55/35
20 cal Row entre cada set
Flexibilidad

2017-03-11

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Gymnastic WarmUp
Skill
Hans stand push ups

AVZ
Practicar estrictos o Deficit
Metcon (AMRAP - Rounds and Reps)
Amrap 18’
50 cal Row
50 OHS 95/65
50 Burpees over the bar
50 mts farmer carry con DB
Flexibilidad

2017-03-10

CrossFit

Reebok CrossFit Plaza Condesa

17.3
Warm-up
complejo jaborek
(40-50% pr snatch)
4 rounds of 6 reps
Shoulder press
Good mornings
Back shoulders press
Back squat
Back Thrusters
Bent over
Snatch pull
Clin pull
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted
CrossFit Games Open 17.3 Masters 55+ (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chin-over-bar pull-ups
6 squat snatches (75# / 45#)
Then, 3 rounds of:
7 chin-over-bar pull-ups
5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:
8 chin-over-bar pull-ups
4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:
9 chin-over-bar pull-ups
3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:
10 chin-over-bar pull-ups
2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:
11 chin-over-bar pull-ups
1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted
Cash out
4 rondas
50 Du
30 air squats
15 dips

2017-03-09

CrossFit

Reebok CrossFit Plaza Condesa

Pre Open
Warm-up
Skill
Rope Climb
Conditioning
4 rondas
20 hollow rocks
15 push ups
10 V sit ups
1 rope climb
Metcon (Time)
3-6-9-12-15
T2B
15-12-9-6-3
box jumps
Flexibilidad

2017-03-08

CrossFit

Reebok CrossFit Plaza Condesa

Wod
Warm-up
Conditioning
EMOM X 10
a)8 thruster w/DB 55/35
B) 6 C2B
Metcon (Time)
for time
15 cal row
8 clean 155/95
15cal row
6 clean 185/115
15 cal row
4 clean
205/135
15 cal row
2 Clean 225/155
Flexibilidad

2017-03-07

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Skill
Pistols sq
Conditioning
completar 4 rondas
30 du
20 sit ups
5 Wall climb
Metcon (AMRAP - Rounds and Reps)
Amrap 18’
200 mts run
30 wbs (Set of 10 reps unbroken)
15 Pistols Sq
10 hspu
Flexibilidad

2017-03-06

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Fuerza y Potencia
Power snatch
+ ohs
50 1/2+3, 60 2/2+2, 70 2/1+2, 80 2/1+1
Metcon (Time)
for time
21-15-9
Push press 95/65
burpees over the bar
Deadlift (3-3-3-3-3 (70-80%))
Flexibilidad
Movilidad hombros con ligas.

2017-03-03

CrossFit

Reebok CrossFit Plaza Condesa

17.2
Warm-up
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Teens 14-15 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Boys: 35-lb. dumbbells
Girls: 20-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
Cash out
2k rowing

2017-02-28

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
3 rondas
20 lunges
15 Push ups
10 box jumps
Metcon (AMRAP - Rounds and Reps)
Amrap x 12’
20 cal row
15 Wbs 20/14
5 OHS 135/95
Skill
Bar muscle up
5x3 (unbroken)
Flexibilidad

2017-02-23

CrossFit

Reebok CrossFit Plaza Condesa

Pre open
ENDURANCE
5' mobility
5 Rondas
300 mts row
30 sit ups
*ritmo suave y remar con resistencia baja
Metcon (No Measure)
emom x 16

a) 8 Dl 185/135
B) 10/12 T2b
Flexibilidad

2017-02-22

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Dinamico
Trabajar en coordinación, agilidad, fuerza. y juegos
Metcon (Time)
For time 21-15-9
Box Jumps
Hs push up
Tc 9'

Rest 3 Minutos

3-6-9-12-15-18-21
Pull ups
Thruster 65/55
Flexibilidad

2017-02-21

CrossFit

Reebok CrossFit Plaza Condesa

AVISO IMPORTANTE

DEBIDO A LA FALLA DEL TRANSFORMADOR DE TAMAULIPAS NO HAY ESTACIONAMIENTO Y POR SU SEGURIDAD LAS CLASES DE 8 y 9 pm ESTÁN CANCELADAS HASTA NUEVO AVISO.
Gracias por su comprensión!
Wod
Warm-up
5 rondas
10 push ups
15 hollow rocks
20 lunges w/Db
Metcon (AMRAP - Rounds and Reps)
Amrap 18’
200 mts run
10 Snatch 135/75
15 burpees over the bar
20 wbs 20/14
Flexibilidad

2017-02-20

CrossFit

Reebok CrossFit Plaza Condesa

AVISO IMPORTANTE

DEBIDO A LA FALLA DEL TRANSFORMADOR DE TAMAULIPAS NO HAY ESTACIONAMIENTO Y POR SU SEGURIDAD LAS CLASES DE 8 y 9 pm ESTÁN CANCELADAS HASTA NUEVO AVISO.
Gracias por su comprensión!
Pre open
AVISO IMPORTANTE

DEBIDO A LA FALLA DEL TRANSFORMADOR DE TAMAULIPAS NO HAY ESTACIONAMIENTO Y POR SU SEGURIDAD LAS CLASES DE 8 y 9 pm ESTÁN CANCELADAS HASTA NUEVO AVISO.
Gracias por su comprensión!
Metcon
Metcon (Time)
50 DU
21 ohs 95/65
50 du
15 ohs 115/85
50 du
9 OHS 135/95
50 du
6 ohs 155/115

2017-02-17

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
W/up movilidad
Tabata 20/10 x 6 rondas
hs hold
hr push ups
Sq Hold w/KB
KB swings
Skill
BAR MUSCLE UP
Metcon (AMRAP - Rounds and Reps)
Amrap 16’

15 Front sq 95/65
3 bar muscle up
50 mts farmer carry
Flexibilidad

2017-02-15

CrossFit

Reebok CrossFit Plaza Condesa

WOD
Warm-up
Skill
Pratica tus saltos Dobles.
Metcon (No Measure)
EMOM
3 power snatch T&g + 30 Du x 8’
135/85
Metcon (Time)
50 wbs 20/14
3 rope climb
40 wbs
3 rope climb
30 wbs
3 rope climb
20 wbs
3 rope climb
10 wbs
3 rope climb
Cash out
150 sit ups

2017-02-14

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
Fuerza y Potencia
Squat clin from blocks
6 x 5
*aumentar de peso en cada ronda
Metcon (Time)
Partner wod
completar 3 rondas
30 Push press w/Db,Partner sq hold w/Kb
30 Box jumps
30 T2b,partner hang Hold
Rx 50/30
Flexibilidad

2017-02-13

CrossFit

Reebok CrossFit Plaza Condesa

wod
Warm-up
4 rondas
20 sit ups
15 push ups
10 hollow rocks
Skill
kipping/butterfly pull ups
Metcon (Time)
for time
4 rondas
300 mts run
20 pull ups
10 hspu
5 Dl 255/185
Flexibilidad

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