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WORKOUT OF THE DAY EN CROSSFIT VALLECAS
Todos los Wod.
WOD 26 DE MARZO DE 2024 ( CROSSFIT )
Every minute on the minute For 8 minutes complete:
ODD:3 Strict Press + (3 Push Press +10kg)
EVEN: 15 kettlebell swings

1- 12 wall balls
2- 15/12 Calories
3- 12 Box Jumps
4- 15 Toes to bar
WOD 26 DE MARZO DE 2024 ( ENDURANCE )

Every 3’ For 36’ complete (4 Rounds):
Set 1:
10 Shuttle Run (5 mts)
20 sit ups
30 Air Squats
Set 2:
10 Double Hang C&J
20 Hollowrocks
30 Alternating Lunges
Set 3:
400 mts Run
Max Single unders
WOD 26 DE MARZO DE 2024 ( HALTEROFILIA)

split jerk
squat clean + power clean hang squat clean
Every 2 minutes for 12 minutes:
1 Lap Run + 6 Deadlift
Every minute on the minute For 15’

1- 3 Power Clean + 3 Squat cleans (60/40)
2- 12/10 Calories
3- 7 Burpees + 21 Double unders

Amrap 35’
100 mts run
30 Unbroken Russian swings 10 Burpees
100 mts Run

25 Unbroken Goblet Squats 10 Push-Ups
100 mts Run

20 Unbroken Wall Balls
10 Pull ups
100 mts Run

10 unbroken Devil press
10 toes to bar
Rest 1’
WOD 25 DE MARZO DE 2024 ( HALTEROFILIA )

tempo front squats
Snatch pull
muscle snatch
hang power snatch
overhead squat
snatch deadlift
push jerk
Split jerk
Every 90’’ for 12 minutes complete:
4 Front squats + 10’’ 1⁄4 hold position in the last rep.
San Diego Police Department Hero WOD

GS 24
4 Rounds For Time (with a Partner)
800 meter Run / 50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Pull-Ups

snatch deadlift
push jerk
Split jerk
push press
power cleans
Amrap 30’
Amrap 8’
20/12 Push ups
2 Power Clean
Amrap 8’
12 Calories
24 Russian swings
Amrap 8’
100 mts Run
4 Devil press
8 Dumbbell squats
In the remaining time building a heavy hang squat clean

Every 3 minutes for 36
minutes complete:
Set 1:
30 Double-Unders
20 wall balls
10 Burpees
Set 2:
10 Box Jumps
5 wall climbs

strict press + push press + jerk
Power clean + front squats
WOD 19 DE MARZO DE 2024 ( ENDURANCE)
1- 8 Burpees box Jumps
2- 15/12 bike calories
3- 8 Devil press
4- 15/12 Row Calories
5- 8 Thruster

ODD: 12 Bent over row
EVEN: 100 mts run
For Time:
15-12-9
Deadlift (80/55)
V- sit ups
12-9-6
Deadlift (90/60)
Hollowrocks
9-6-3
Deadlift (100/70)
Toes-to-Bars

4 Rounds For time
400 mts Run with wall ball
21 Double C&J
15 DB Front Rack Squats
9 Burpee Deadlifts

4 Rounds For time
400 mts Run with wall ball
21 Double C&J
15 DB Front Rack Squats
9 Burpee Deadlifts

2 Pull Clean + 1 hang Power clean + 1 Hang squat clean
For time:
2 sets
20 Hang power cleans (50/30)
10 wall climbs
15 Hang power cleans
20 Handstand push ups
10 Hang power cleans
30 Push-Ups
5 Hang power cleans
Rest 1’

Every minute on the
minute For 8 minutes
complete:
ODD: 5 weighted Pull ups
Even: 1 Cluster
Open 24.3
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Scaled
All for time:
5 rounds of:
10 jumping chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 chin-over-bar pull-ups
Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

Amrap 35’
100 mts Run
20 kettlebell swings
100 mts Run

20 Dumbbell snatchs
100 mts Run

20 Air Squats
100 mts Run 20 Push ups

Rest 1’

JOSEPH MALONEY
For Time
200 meter Run
40 Wall Ball Shots (20/14 lb) 30 Knees-to-Elbows
20 Squat Cleans (135/95 lb) 400 meter Run
10 Squat Cleans (135/95 lb) 800 meter Run
5 Squat Cleans (135/95 lb)

THOMAS O’HAGAN
For Time
100 Double-Unders
40 Burpees
25 Power Cleans (115/75 lb) 400 meter Run
25 Power Cleans (115/75 lb) 40 Burpees
100 Double-Unders

Back squat
Hang power snatch
Squat snatch + ohs
Snatch skill and drills
3 sets
3 high hang Muscle Snatch + 3 OHS
Emom 6’
3 Hang power snatchs (paused 3’’ Catch position)
(7/10 rpe)
3 Rounds (cap 18’)

Teammate A: 20/14 Calories Teammate B: Max one arm OHS
Teammate A:10 Burpee Box jumps
Teammate B: Max kTB swings
Teammate A: 30 Sit ups Teammate B: Max H. Snatch

Deadlift
Power clean+ front squat + split jerk
For Time
1 km Run
40 Box Jumps
30 knee to elbows
20 Devil Press
800 mts Run
30 Weighted step ups
20 Toes to bar
10 Burpee squat clean
400 mts Run
20 Burpee Box Jumps
10 bar Muscle-Ups
5 Burpee thrusters

ODD – 3 Power Clean
EVEN – 12 DB strict press
4 Rounds (cap: 18’)

30 Double Unders
10 Hang Power Clean (40/25) 30 Double Unders
8 jerks
30 Double Unders
6 Thrusters

Every minute on the
complete:
1- 20/14 calories
2- 15 Burpees

1- 20/14 Calories
2- 15 Double snatch (ktb-DB)
Every minute on the minute For 10 minutes complete

1- 20/14 Calores
2- 30 Sit ups

bent over row
bulgarian squat
muscle clean +hang power clean + squat clean
Every 2’ For 12 minutes
200 mts + 3 Back Squat
For time
2 sets
20 One Arm OH Lunges
18 toes to bar
3 wall climbs
12 pull ups
2 wall climbs
6 Bar Muscle ups

1 wall climb
Rest 1’

Amrap 9’
10 Push-Ups
20 Jumping Lunges
30 Air Squats
Amrap 9’
5 Devil press
10 Plate OH Lunges
15 Dumbbell Thrusters
Amrap 9’
8 Shuttle Run
12 Box Jumps
48 Single unders/24 DU

Deadlift
Snatch pull
Power snatch + Overhead Squat
ODD: 4 Deadlift
Even: 15 Push ups
B) Every 90″ For 21 complete

Set 1: 300 mts Row/600 bikeerg
Set 2: 10 Deadlifts + 50 Double-Unders

minutes complete:
Set 1:
10 Shuttle Run + Max kettlebell swings
Set 2:
200 mts Run + Box Jumps
Set 3:
100 Double-Unders + Max Hang Clean and jerks

Hang power clean
power clean + thruster
power clean + jerk
Split jerk
Squat clean + front squat
ZIRKLE
12 Rounds for Time
200 meter Run

7 Pull-Ups
8 Dumbbell Cleans
4 Handstand Push-Ups

Marconi
For Time (with a Partner)
2,382 meter Row
Then, 20 Rounds of:
11 Toes-to-Bars
20 Air Squats
16 Kettlebell Swings (1.5/1 pood)

Every minute on the minute for 8 minutes complete:
ODD: 12 DB Bench Press from the floor
Even: 12 Bent over row
For time:
3 sets:
9 hang Power snatch (40/25) 5 Burpees

15 Overhead Squats
5 Burpees
21 Overhead Lunges
5 Burppes

Every 3’ for 30’
complete:
Set 1:
100 mts Run
12 Wall balls
9 Toes to bar
6 Burpees
Set 2:
100 Double-Unders
50 Ktb american Swings (unbroken)

shoulder press
Deadlift
Front Squat
Hang Power Snatch

1- 4 Deadlift
2- 15 V Sit ups
3- 20 Box Jumps
Amrap 15’
100 mts Run
20 Double unders
15 wall balls
10 Double Dumbbell Clean
5 Burpees
WOD 06 DE MARZO DE 2024 ( ENDURANCE)

Amrap 16’
200 mts Run
40 Double unders
30 kettlebell snatchs
Rest 2’
Amrap 16’
200 mts Row/ski
15 Box Jumps
9 Front Rack Lunges
6 Thrusters

Snatch deadlift
Snatch pull
High hang snatch pull + Squat snatch
Hang power snatch + OHS
For time In pair:
Accumulate 15k mts Bikerg/7 km row
Every 2’ complete:
Set 1- 10 Shuttle Run (5mts) + Max Squat clean
Set 2- 10 Shuttle Run + Max kettlebell swings (OH)
Set 3- 10 Shuttle Run + Max Box Jumps

A) Everyminuteonthe
minute For 8 minutes complete:
ODD:6 St HSPU/10 Box HSPU
EVEN: 30 Air Squats
B) Every3minutesfor15 minutes complete:
set 1: 12 Squat Cleans (70%) + 21 Toes To bar + Max S.U
Set 2: 8 squat cleans (75%) + 18 strict Pull ups + Max S.U
Set 3: 4 Squat Cleans (80%) + 15 Kipping Pull ups + Max S.U
Set 4: 2 Squat Cleans (85%) + 12 chest to bar pull ups + Max

Every minute on the
minute For 35’
1- 100 mts Run
2- 15 Burpees
3- 16 Double Deadlifts
4- 50 Double unders
5- 12 Hang C&J

Narrow grip oh squat Row
Clean and jerk
OPEN 24.1
For Time:
21 Dumbbell Snatches (arm 1) (50/35 lb)
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches(arm 2) (50/35 lb)

Time Cap: 15 minutes

Set 1: 4 hang Power snatchs Set 2: 15/12 Calories
Set 3: 100 mts Run

1 Squat clean (9/10 RPE)
KEVIN PRIOR
3 Rounds for Time
400 mts Run
20 Hang Power Cleans (115/75 lb)
20 Toes-to-Bars
AHMAUD ARBERY
For Time 2.23 mile Run
Directly into, 8 Rounds of:
5 Power Cleans (185/125 lb) 25 Wall Ball Shots (20/14 lb
Muscle clean + shoulder press
Power clean + hang power clean
WOD 29 DE FEBRERO DE 2024 ( CROSSFIT )
minutes complete:
4 x(1+1⁄4Backsquat)
+ 5 high Jumps
Every 3 minutes por 18 minutes complete:

Set 1:
5 Wall Climb
10 Devil Press
30 Hollowrocks
Set 2:
30 Russian swings
30 Goblet Lunges
30 ‘’ Plank hold
WOD 29 DE FEBRERO DE 2024 ( ENDURANCE )

Amrap 30’
20 calories
Max Bastard Burpees
20 Calories
Max Hang squat clean
20 Calories
Max kettlebell swings
20 calories
Max Shuttle Run (5 mts)
WOD 29 DE FEBRERO DE 2024 ( HALTEROFILIA )

Seated shoulder press Shrugs
Snatch deadlift
Squat snatch w/pause e
Jerk skill and drills
3 Rounds for Quality
3 Slow motion Strict Press + 3 paused Push jerk
Emom 5’
1 Power Clean + 2 Jerks
Every 90’’ for 9’ 4/3/3/2/2/1

Squat clean and jerk
For time
200 mts Run/Row
15 Hang Clean (70/50)
30 Push ups
100 Double unders
30 Push ups
15 Hang Clean
200 mts Run/ro

Every minute on the
complete:
1- 12 Double Snatchs
2- 100 mts Run
3- 15 wall balls
4- 15 Toes to bar
5- 1 Rope climb

Overhead Squat
Power Clean
Clean pull
minutes complete:
Set 1:
50 Double unders + 10 Thrusters
Set 2:
100 mts Run + 15 Burpees
Set 3:
15/12 Calories +
15 American swings

Push press
Push jerk
Power snatch
Hang power snatch
ODD: (8/6/4/4/2) Deadlift
Even: 10 High Box jumps
4 Rounds
12 Dumbbell Snatches +
8 Overhead squats (left)
24 Squat Jumps over DB
8 Overhead squats (right)
12 Dumbbell Snatches (right)
Rest 1’ each round

1- 16 Pull-Ups
2- 16 one Arm Push press
3- 16 Calories
Every minute on the minute For 9’

1- 16 wall balls
2- 16 Overhead Swings
3- 16 Push ups
Every 90’’ for 9’

Set 1: 200 mts Run
Set 2:
(12/10/8)
Thrusters (40/25) +
(8/10/12) Burpees

Bulgarian squat
Romanian Deadlift
Muscle clean
Hang power clean + front squat
“GREG ALIA”
4 Rounds for Time
23 Russian Kettlebell Swings

(1.5/1 pood)
23 Box Jumps
23 Sit-Ups
23 Dumbbell Snatches
23 Goblet Squats (1.5/1 pood) 23 Double-Unders
23 wall balls
Then:
186 seconds (3:06) cumulative Plank Hold

ANNA
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run

Power Clean
Jerk
Front Squat
Every minute on the
ODD:3 Heavy St Pull Up
EVEN: 6 Heavy Push-Ups (plate or banded)
Every 4’ For 5 Rounds complete:

6 Bar Muscle-Ups
12 Hang C&J (60/40)
50 Double-unders

For Time
1 km Run
Then
10 Rounds
15 Calories
10 DB Jerks (x2 DB)
5 Burpees Squat Cleans

Bulgarian squat
clean
snatch
WOD 22 DE FEBRERO DE 2024 ( HALTEROFILIA)
Shoulder press
Power clean
Front squat
Thruster
A) Every 90 ” For 15′
Set 1: 2 Front Squat
Set 2: 18/15 Calories
B)
2 Rounds
100 mts Run

12 Hang Muscle snatchs
6 Burpees over the bar
Rest 1’
2 Rounds
100 mts Run

16 One arm OHS
6 Burpees over the Dumbbell

Bulgarian squat
clean
snatch
A) Skillanddrills
Box HSPU Kipping
HSPU
B) Karen(cap10’)
150 Wall Balls
Every break, 5 Burpees
C) Diane (cap 10’)

21-15-9
Deadlift
HSPU
In the remaining time Build a Heavy Deadlift

Every minute on the
1- 16 Calories
2- 8 Devil press
3- 100 mts Run
4- 16 Alternating DB Snatchs 5- 8 Burpees
WOD 20 DE FEBRERO DE 2024 ( HALTEROFILIA)
back squat
Power clean & jerk
Every minute on the
complete:
1- (4/3/2/1/1/1) Power Clean
2- 16 Alternating cossack Squats (DB/KTB)
Amrap 15’
12 one arm C&J (left)
48 Double-Unders
12 one arm C&J (Right)
Wall Climbs
12 OH Lunges (left)
48 Double-Unders
12 OH Lunges (Right)
WOD 19 DE FEBRERO DE 2024 ( ENDURANCE)

Amrap 10’
3 Rounds
100 mts Run
15 Kettlebell swings
10 Burppes
In the remaining time Max Single unders
Amrap 10’
3 Rounds
12/10 Calories
15 Box Jumps
10 Push ups
In the remaining time Max Air Squats
Amrap 10’
20 Thrusters (plate 20/15)
15 Jumping Lunges
10 sit ups

push press
” SNYDER“
6 Rounds for Time
10 Hang Power Snatches (95/65 lb)
20 Chest-to-Bar Pull-Ups
16 Alternating Front Rack Lunges (95/65 lb)
33 Sit-Ups

minutes complete:
Set 1:
10 Calories + 20 Russian swings
Set 2:
10 Hang squat clean & jerks + 10 Burpee over the bar
Set 3:
100 mts Run + Max Single unders

Front squat
hang muscle clean + split jerk
hang power clean
Amrap 8’
16 Air Squats
8 Box HSPU
Amrap 20’
50 Double-Unders
1 Rope Climb
7 Devil press
21 wall balls

ODD: 3 Deadlift
EVEN: 20 Box Jumps
3 Rounds:
Amrap 3’
6 Push ups
9 Toes to bar
rest 1’
Amrap 3’
10 Calories
5 Burpees
Rest 1’

For Time:
100 Double-Unders
50 Kettlebell snatchs
25 Burpees
5 Rope Climbs
1 km Run
5 Rope Climbs
25 Burpees
100 Double unders

Squat clean + push press
power snatch + hang power snatch
For Quality, build a heavy rep in 8′
3-3-2-2-1-1
Back Squat
For time:
50 Calories
120 Single unders /50 D.U
50 Goblet Lunges
120 Single unders
50 Kettlebell Swings
120 single unders
50 v-sit ups
120 Single unders
50 Wall Balls
120 Single Unders

Amrap 35’
400 mts Run
24 DB Hang C&J
12 Push ups
24 DB Lunges
12 sit ups

Amrap 8’
5 C&J (60/40)
10 Push ups
15 Air Squats
Amrap 8’
2 Wall Climbs
12 Dumbbell snatchs
16 Goblet squats
Amrap 8’
3 Bar Muscle ups
6 Burpess
9 One Arm KTB OHS

1- 12/10 Calories
2- 15 kettlebell swings
3- 12/10 Calories
4- 15 thrusters
5- 12/10 Calories
6- 15 Burpees
shoulder press
bent over row
Power Snatch
’’BERT’’
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run

200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run

100 Push-Ups
400 meter Run
50 Burpees

hang power snatch
squat snatch
” PARAMEDIC MEMORIAL BELL ”
For Time:
Buy-In: 911 meter Run
4 Rounds of:
20 Deadlifts (185/135 lb)
15 Burpees
19 Kettlebell Swings (20 kg)
79 meter Farmer’s Walk (2×20 kg)
Buy-Out: 911 meter Run

Every minute on the minute for 10 minutes:
ODD- 10 Strict Pull Up
Even- 10 strict HSPU
For time:
50 wall Balls
40 sit ups
30 Box Jumps
3 wall climbs
40 wall balls
30 hollowrocks
20 Box Jumps
2 Wall climbs
30 wall balls
20 V-sit ups
10 Box Jumps
1 wall climbs

minutes complete
Set 1-
10 Hang Clean and jerk + 10 Front Rack lunges
Set 2-
15/12 Calories + 10 Devil Press

Deadlift
hang squat clean + split jerk
back squat
power clean + push press
Every 2’ for 12’ complete
12/10 Calories sprint + 4 Deadlifts
For time
800 mts Run
30 Bent over row
30 DB lunges (farmer)
30 Push ups
400 mts Run

20 DB hang Clean
20 DB Front Rack Lunges
20 DB Push ups
200 mts Run

10 DB Squat clean
10 DB OH Lunges
10 Burpee deadlift

3 Rounds
400 mts Run
60 Double-Unders
30 Thrusters (empty Bar)
60 Double-Unders
30 Burpees

Skill and Drill (C&J) (12’)
3 Rounds
3 Muscle Clean + 3 Strict Press
3 Rounds
3 Paused Power Clean + 3 Front Squats + 3 Jerk
Every minute on the minute for 6’ complete:

1 Pull Clean + 1 Power Clean+ 1 Squat Clean + 1 jerk (adding weight)
For time:
21-15-9
kettlebell swings
toes to bar
12-9-6
Devil Press
Chest to bar

8 Rounds
Min 1- 40’’ Max effort Row
Min 2- 40’’ Max effort Bikerg Min 3- 40’’ Max Double unders
Min 4- 40’’ Max Burpees

Min 5- 100 mts Run

front squat
power snatch
hang power snatch
Every 2 minutes for 10 minutes
4 Back Squat + 100 mts Run
Every 3 Minutes for 18 minutes complete:

set 1:
20 Wall ball
15 Box jumps
10 Burpees
set 2:
14 Hang Snatchs
12 Push ups
10 Front rack Lunges
set 3:
500 mts Row/1200 Bikeerg Max Single Under

Amrap 35’
200 mts Run
15/15 Dumbbell Snatchs
50 Double unders
30 Goblet squats
50 Double unders
15/15 dumbbell jerks
200 mts Run

rest 1’

shoulder press
front squat
deadlift
A) Every minute on the
complete:
ODD – 3 Deadlift + 2 Power
Cleans + 1 jerk
EVEN – 50 Double unders
“Marston”
AMRAP in 20 minutes
1 Deadlift (405/285 lb)
10 Toes-to-Bar
15 Bar Facing Burpees

“MLK DAY”
For Time
100 mts run
63 Cleans (95/65 lb)
100 mts Run
64 Wall Ball Shots (20/14 lb)
100 mts Run
64 Pull-Ups
100 mts Run
100 mts Run
68 Front Squats (95/65 lb)
–

Deadlift
power clean +jerks
WOD 01 DE ENERO DE 2024 ( ENDURANCE )
Amrap 30’
team of three
1600 mts Run together
400 Double unders
300 Calories
200 Dumbbell Lunges
100 one Arm OHS

push press + split jerk
high hang muscle snatch
hang power snatch + squat snatch
For Quality in 8 minutes:
10-8-6-4-2
back Squat (Adding weight)
Every 4 minutes for 24 minutes complete:

set1–
200 mts Row
12 Box step ups
12 Thrusters
sett 2-
200 mts Run
12 HSPU
WOD 31 DE ENERO DE 2024 ( CROSSFIT )

A) Every 90’’ for 12 ‘
minutes complete:
Set 1:
1 Power snatch + 2
Hang Power Snatch
set 2:
20 Box jumps over
B) Amrap 18’
teammate A: 30 Calories
teammate B: 30 wall balls
teammate C: 30 Burpees
rest 1’
teammate A: 15 Devil press
teammate B: 15 OHS (60/40)
teammate C: 200 mts run
rest 1’ and repeat

For Time (35’)
4 Rounds
100 mts Run

12 Burpees
24 Kettlebell STOH
rest 2’
4 Rounds
50 Double unders
24 Sit ups
12 Goblet Thruters
rest 1’
4 Rounds
15/12 Calories
12 Push Ups
WOD 31 DE ENERO DE 2024 ( HALTEROFILIA )

clean pull
snatch pull
high hang squat clean
hang squat clean
A ) For time
1 km Run
200 single unders
50 Air Squats
25 Devil Press
5 Rope Climbs
25 Devil Press
50 Air Squats
1 km Row

front squat
muscle snatch
power snatch
3 Push Press + 10 Toes to bar (Build a 3 Rms)
4 Rounds
6 jerks (50/35)
10 Push Ups
50 Double Unders
10 Burpees
6 jerk
rest 1’ each round

Emom 6’
3 Heavy squat Clean (8/10 RPE)
EMOM 6’
12 Cal Row
EMOM 6’
12 Cal Bike
EMOM 6’
100 mts Run

Amrap 35’
400 mts Run
8 Burpee Box jumps
12 Kettlebell Snatchs
8 Shuttle Run (7mts)
8 push ups

bent over row + shoulder press
power clean + jerk
Back squat
Hang Snatch
ROBERT NAGEL
3 Rounds for Time
100 foot Overhead Walking Lunges (45/25 lb)
20 Box Jumps (24/20 in)
10 Push Presses (135/95 lb)
WOD 26 DE ENERO DE 2024 ( ENDURANCE)

OMAR (Running version)
For Time
400 mts Run
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
400 mts Run
400 mts Run

EMOM 12’
1.- 12 HSPU
2.- 2 squat Clean
For time in pairs (22’)

100 Calories (i go, you go) Every 3 minutes
10 synchro Air squat

100 OH swings (i go, you go) Every 2 minutes
10 synchro sit ups

100 Hang C&J (50/30) (i go, you go)
A ) For time
2 ROUNDS
400 mts Run
12 Burpees Squat Clean
12 Dumbbell Lunges
12 Push ups
Rest 2’
4 Rounds
200 mts Run
4 Man Makers
8 Box step ups (x2 DB)
12 Dumbbell Snatchs

Squat Clean
Deadlift
EMOM 15’
1.- 2 Front Squat
2.- 3/3 WindHill
3.- 1 Rope Climbs
B ) For time: (Cap 15’)

2 rounds
20 Back Squat (40/25)

100 mts run
20 push ups
rest 90’’
2 rounds
15 Overhead squats
200 mts Row
15 Ring dips/ Box Dips

Every minute on the minute For 36 minutes
complete:
2- 15 Shuttle Run
3- 15/12 Cal BIKE-ERG
4- 15 Devil Press
5- 15 Box Jumps
6- Rest

jerk + Front squat
Power Clean + Jerk

EMOM 14’’
1.- 2 Pull Clean + 1 Hang Power Clean + 1 jerk
2.- 20 Hollowrocks
AMRAP 6’
3 Deadlift (100/65)
6 Burpee
9 T2b
rest 2’
Amrap 6’
2 wall Climbs
4 Box Jumps
6 Double DB C&J

AMRAP 30′
120 Double-Unders
90 Air Squats
30 Burpees
1 Km Run
30 Burpees
120 Double-Unders

Split snatch
Power Snatch
Back Squat
Squat Snatch
Snatch Pull
Muscle Snatch
Amrap 8’
15 Pull Up
25 Air Squat
Emom 18’
1- 45 DU
2- 10 Thurster (40/25)
3- 20 Kettlebell swing

4 Rounds
15 Calories
10 Double Hang C&J
5 Burpees
4 Rounds
200 mts Run
20 kettlebell Swings
15 Goblet Squats
5 Push ups
WOD 19 DE ENERO DE 2024 ( CROSSFIT (

“Browny“
For Time
Buy-In: 2,013 meter Row
Then, 9 Rounds of:

3 Deadlifts (100/60 kg)
3 Strict Handstand Push-Ups
30 Overhead Walking Lunges (15/10 kg Plate)
4 Pull-Ups
Buy-Out: 2,023 meter Row
“The New york minute”

30 Muscle-Ups
30 Clean-and-Jerks (155/105 lb)
Partners switch every minute.

Clean and Jerk
AMRAP 8’
12 Bent Over Row
9 Sit Ups
3 Devil Press
OPEN 21.2
For Time
10 Dumbbell Snatches (50/35 lb)
15 Burpee Box Jump Overs (24/20 in)
15 Burpee Box Jump Overs
(24/20 in)

Every minute on the
minute for 15 minute
complete:
1- 8 Devil Press
2- 30 Double unders
3- 16 DB Thrusters
rest 2’
Every minute on the minute complete:
1- 10 Burpee box jumps
2- 15 shuttle run
3- 20 kettlebell swing

Front Squat .
Clean pull
Squat Clean
EMOM 8’
1 Power Clean + 1 Push Jerk +1 SplitJerk+1Front squat
AMRAP 8’
7 Push Jerk (60kg/40 kg)
7 Burpee
rest 1’
AMRAP 8’
(50kg/35kg)
6 Thrusters
30 Double unders

For time: (Time cap 35′)
100 Burppes Toes to bar,
Every 3 minutes from the minute 0

2 wall climbs
then…
1 km run then…
10-20-30
Devil press
wall balls
Box Jumps

Power Snatch
Deadlift
High Hang Squat Clean
Low Hang Squat Clean
Hang Squat Clean
EMOM 12’
1.- 3 Back Squat
2.- 10 Glute Bridge + 10 Hollow Rocks
For time: (cap 20’)

21-15-9 (40kg/30kg)
deadlift
Push ups
Hang Snatchs
HollowRocks
100 mts Run

2’ON-1’OFF for36
minutes:
set1: 30 Russian swings +
Max Double unders
set2: 20 Calories + Max Air Squats
set3: 100 mts Run + Max Burpees

Emom 8’
set 1: 1 Power Clean + 2 Hang Power Clean
set 2: 30 Double unders
EMOM 20’
1.- 15 Pull Ups
2.- 20 Sit Up
3.- 1 Lap Run
4.- 8 Stirct Press

Amrap 15’
400 mts Run
15 Burppes
rest 3’
Every minute on the minute for 15’ complete:
1- 30’’ Max effort Row
2- 30’’ Double Unders
3- 30’’ Box Jumps

Snatch
OHS
Power Snatch
“Zachary Tellier”
for Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Back Squat
Power Clean
Justin Walker
5 Rounds for Time
22 Power Cleans (115/75 lb)
17 Toes-to-Bars

For Quality 10’
3 Rounds
3 back strict press + 3 Snatch Ballance
Skill and drills

(build a perfect complex)
Muscle Snatch + 1 Hang Power Snatch + 1 OHS
B) 4 Rounds For time in Pairs (Cap 20’)

1 km Bikerg/ 500 mts Row
30 Wall Balls
100 mts Run (togethers)

5 Rounds
200 mts Run
20 Hang Clusters
10 burpees
20 Front Rack Lunges
10 v sit ups

Snatch Balance + OHS
Power Snatch + Hang Power snatch
WOD 10 DE ENERO DE 2024 (CROSSFIT)
EMOM 12’
1.- 6 Strict HSPU
2.- 1 Lap Run
OPEN 21.3
For time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1′
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1′
15 front squats
30 bar muscle-ups
15 thrusters
Mujeres: 29kg/65 lb. Hombres: 43kg/95 lb Time cap: 15 min

Amrap 35’
800 mts Run
50 Air Squats
25 Push ups
50 Lunges
25 sit ups

Squat Clean
Front Squat
Jerk
4 rounds
For time (Cap:35’)
100 mts Run

12 Burpee squat clean
100 mts Run
12 Dumbbell Snatchs
100 mts Run
12 Toes to bar
100 mts Run
12 Wall balls

Snatch Pull + Muscle Snatch
Heavy Snatch Pull
EMOM 12’
1.- 4 Deadlift (8/10 RPE)
2.- 12 Burpee
For time: (cap 15’)

3 Set
1 DT (60/40)
15 Air Squats
15 Box Jumps
15 Sit up

Amrap 9’
5 Back Squat
15 Push Up
Amrap 9’
20 Russian Swing
100 mts Run

Amrap 9’
20 Dumbbell C&J
40 Double Unders

Emom 35’
1- 12/10 Calories
2- 15 Burpees
3- 100 mts Run
4- 15 Box Jumps
5- 40’’ Double unders

Power Clean
Jerk
RENEE
AMRAP (in a Team of 3) in 31 minutes

29 Overhead Squats (95/65 lb)
29 Hang Squat Clean-and-Jerks (95/65 lb)
29 calorie Bike
29 Hang Power Snatches (95/65 lb)
Each partner must perform a 1,991 meter Row at some point during the WOD.
“MAHAN”
AMRAP in 40 minutes
800 meter Run
7 Pull Ups
10 Hang Clean (115/75 lb)
21 Wall Balls (20/14 lb)
After the first 800 meter Run, perform 1 round of the 7/10/21 movements. After the second Run,
perform 2 rounds. Continue adding 1 extra round after each 800 meter Run.

Snatch
Clean and Jerk
WOD 04 DE ENERO DE 2023 ( CROSSFIT €
AMRAP 12’
12 Doble kettlebell Jerks
6 Toes-to-Bars
12 Jumping Lunge
5 Rounds
9 kettlebell snatchs (left)
3 Burpees
9 kettlebell snatchs (right)
3 Burpees
9 kettlebell Thrusters
3 Bar Muscle ups

Every minute on the
minute For 30
minutes complete:
1- 100 mts Run
2- 20 thrusters (empty Bar) 3- 10 Burpees
4- 20 one Arm OHS
5- 10 Calories
WOD 05 DE ENERO DE 2024 ( HALTEROFILIA)

Front Squat
Push press
Clean
WOD 03 DE ENERO DE 2024 (CROSSFIT )
EMOM 12’
1º- 5 Back Squat
2º- 40 D.U.
3º- 20 Push Up
Amrap 18’
50 Single unders
20 Hollowrocks
15 wall balls
5 Devil Press
WOD 03 DE ENERO DE 2024 (ENDURANCE)

Amrap 16’
5 Burpees over the Box
10 Shuttle Run (5 mts)
10 Box step ups
Amrap 16’
30 Double unders
10 Goblet Squats
WOD 02 DE ENERO DE 2024 (HALTEROFILIA)

shoulder press
push press
Muscle snatch
power snatch
WOD 02 DE ENERO DE 2024 (CROSSFIT )
EMOM 15’
1º- 4 Power Clean
2º- 10 HSPU
3º- 1 Lap Run

FOR TIME
“GRACE”
30 C&J (60/40)
On the minute 5 Burpees
WOD 02 DE ENERO DE 2024 (HALTEROFILIA )

Deadlift
Squat clean
Power clean
WOD 02 DE ENERO DE 2024 (HALTEROFILIA)
shoulder press
push press
Muscle snatch
power snatch
WOD 29 DE DICIEMBRE DE 2023 ( CROSSFIT)
End 2023
For Time (in pair)
2023 mts Row
12 Dumbbell complex
52 Burpees Box Jumps
7 Heavy Deadlifts
365 Single unders
Dumbbell comlex
1 rps: 1 Devil press + 1 Man makers
WOD 29 DE DICIEMBRE DE 2023 ( ENDURANCE )

AMRAP 36′
365 Double-Unders On the minute
5 Push ups
Then
Amrap 12’
Max Devil press On the minute 5 Jumping Squats
Then
2023 mts BIKE-ERG In the remaining time
Amrap
7 Thrusters 52 kg 7 Burpees
52 Single unders
WOD 29 DE DICIEMBRE DE 2023 ( HALTEROFILIA )

Back squat
Power clean
Cluster
WOD 28 DE DICIEMBRE DE 2023 ( CROSSFIT )
“Schmalls”
For Time
800 meter Run.
Then 2 Rounds of:

50 Burpees.
40 Pull-Ups.
30 Pistols.
20 Kettlebell
Swings (1.5/1
pood)
10 Handstand Push-Ups. Then
800 mts Row
WOD 28 DE DICIEMBRE DE 2023 ( ENDURANCE)

Every minute on the
minute For 35
minutes complete:
1- 15 one arm kettlebell snatchs
2- 15 Push ups
3- 15 one arm kettlebell snatchs
4- 15 Goblet Squats
5- 15 Calories
WOD 28 DE DICIEMBRE DE 2023 ( HALTEROFILIA)

shoulder press
Squat Clean
Bulgarian squat

Every minute on the
minute For 15’
minutes complete
1- 16 wall balls
2- 16 Box Jumps
3- 16 kettlebell snatchs
Amrap 12’
50 Double unders
15 Hang Power Snatchs
50 Double unders
15 Overhead squats

Amrap 30’
800 mts Run
50 Double unders
40 Dumbbell snatchs
30 Burpees
20 Shuttle Run
10 Devil Press

Romanian deadlift
power snatch
squat snatch
WOD 26 DE DICIEMBRE DE 2023 ( ENDURANCE)

Every minute on the
minute For 35
minutes complete:
1- 15/12 Calories
2.- 100 mts Run

3- 15 American swings
4- 45’’ Double-Unders
5- 15 Burpees

pause Front squat
Power clean + jerk + squat clean
Amrap 35’
Run 400 mts Together Teammate A: 30 Deadlift Teammate B: 30 Burpee Pull ups
Teammate C: Max Hang C&J (60/40)
Teammate D: Max pinch grip carry
Rest 60’’ each round

Push press
bend row
Power clean
WOD 22 DE DICIEMBRE DE 2023 ( CROSSFIT , ENDURANCE)
” 12 Days of Christmas ”
( CrossFit Vallecas Style )
adding one movement per round:

100 mts run
3 Push Presses
4 Dumbbell squat Cleans
5 Dumbbell Snatches
6 Kettlebell Swings
7 Pull-Ups
8 Knees-to-Elbows
9 Push ups
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (6/6 one Dumbbell)

5 Rounds (Cap 8’)
10 toes to bar
4 Devil press
5 Rounds (cap 8’)

10 wall balls
2 wall climbs
5 Rounds (cap 8’)

6 Box Jumps

A ) 4 Rounds
100 mts Run
8 Hang Clean
4 Burpees
100 mts Run
8 Front Squats
4 Burpees
100 mts Run
8 Thrusters
4 Burpees

split clean + split jerk
squat clean + split jerk
A ) For Time (cap 40’)
800 mts Run
25 x (1 Devil press + 1 Thruster)
800 mts Run
100 wall balls
800 mts Run
200 Double-Unders
25 x (1 wall Climbs + 1 Burpee)
800 mts Run

Shoulder press
snatch pull
split snatch
Deadlift
muscle clean
power clean
Every minute on the
1- 10 Hang Clean & jerks
2- 15 Box Jumps
3- 20 OHS (one arm)
Every 2 minutes for 12 minutes

complete:
Set 1- 1 Heavy Squat Clean
Set 2- 200 mts Run

2- 15 Burpees
3- 100 mts Run
4- 15 Double Thrusters
5- 40’’ Double unders

6- 15 BIKE-ERG Calories

Front rack hold
snatch pull
muscle snatch
power snatch
EMOM 10′
1.- 5 Deadlift (Adding weight)
2.- 1 Lap Run
EMOM 10’
1.- kettlebell Front Rack Squat (x2)
2.- 12 Burpee
AMRAP 10′
5 Toes to bar
10 Push ups
20 Jumping Lunges

Amrap 35′
TeammateA: 25 Calories Teammate B: 25 Burpees
Teammate A: 100 Double unders
Teammate B: 50 Air Squats
Teammate A: 400 mts Run Teammate B: 40 DB Snatchs

A ) Clasificatorio # 2
2 Rounds
20 Al Db snatch
20 Double Unders / 50 Single Unders
2 Rounds
10 Alt Devil press
20 Double Unders / 50 Single Unders
B) Amrap 20’ ‘’Karen’’

150 wall balls
in the remaining time build a 1 Heavy Squat Clean and Jerk

BERT
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run

200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run

100 Push-Ups
400 meter Run
50 Burpees

Squat Snatch
snatch pull
clean pull
squat clean & split jerk

EMOM 12′
1.- 6/6 OH Lunge
2.- 4 weighted Strict Pull Up 3.- 12 V sit Up
AMRAP 15’
100 mts Run
15 toes to bar
3 Deadlift (100/70)
1 Wall climb
100 mts Run
9 Pull ups
3 Deadlift (100/70)
1 Wall Climb
100 mts run
6 Bar Muscle ups
3 Deadlift (100/70)
1 Wall Climb
A ) 1 mile Run
then…
B ) Every minute on the minute For 30’

1- 15 Double Thrusters
2- 8 Burppes box jumps
3- 30 Double-Unders
Front squat
hang squat snatch
squat snatch
EMOM 10’
ODD- 1 Squat clean
EVEN- 40 Double Unders
Every 2’ for 20 minutes complete:

set 1: 10 Hang C&J + 10 Front squats
set 2: 10 Devil Press

Amrap 15′
15 Calories
50 Double-Unders
15 Burpees
50 Shuttle Run (4mts)
Amrap 15’
200 mts Run
15 kettlebells swings
30 Air Squats
15 Push-Ups

overhead squat
power clean + hang squat clean
Every minute on the
minute for 35
minutes complete:
1-
2- 15 Hang power cleans
3- 15 Burpees
4- 15 Double DB Jerks
5- 45 Double-Unders

Deadlift
power clean + front squat + thruster
EMOM 8’
1.- 1 Back Squat
2.- 20/20 Lateral Plank
Amrap 22’ (in pairs)

Teammate A: 12 Calories Teammate B: 10 Burpees
Teammate A: 20 Wall balls Teammate B: 10 Push ups
Teammate A: 100 mts Run Teammate B: 20 one Arm OHS

EMOM 15′
1.- 3 Push Press
2.- 25 Russian Swing
3.- Rest
3 Rounds (Cap 15’)

10 Double Thrusters
12 Double snatchs
24 Box Jumps
48 Double unders

A ) Amrap 30’
200 mts Run
25 American swings
15 Burpees
10 Box Jumps

Shoulder press
power snatch + hang snatch pull
Every minute on the
minute for 40
minutes complete:
1- 20 Kettlebell Swings
2- 10 Burpee Box Jumps
3- 15/10 Calories
4- 100 mts Run

Emom 35′
1-15/12 calories
2- 1 Rope Climb
3- 3 Man makers
4- 25 Air Squats
5- 50” Plank hold

Front squat
squat clean & jerk
muscle clean + push press
Back squat
A) 4′ ON – 1′ OFF for 35′
Set 1:
Amrap
3 power cleans
60 du
10 ktb swing
Set 2:
Amrap
20 sit ups
5 pull ups
16 wall balls

Every 90’’ for 36′
Set 1 .- 100 mts Run + Max Air Squats
set 2 .- 12/10 Calories + Burpees
set 3.- 50 DU/100 SU + Max Knee to elbows
set 4. – rest

shoulder press
below knee power clean
power clean
EMOM 35’
1.- 2 Back Squat
2.- 20 Push Up
3.- 20 Thruster empty bar
4. – 20 Renegade Bent Over Row

5.- 100 mts Run

A ) Amrap 40′
400 mts Run
25 Kettlebell swings 25 Burpees
200 mts Run
15 Goblet Squats
15 Goblet Lunges
rest 1’

A ) Clasificatorio # 1
1 Minuto Max Burpees To Target
B) ‘’DT’’ (cap:20’)
5 Rounds
12 Deadlift
9 Hang Clean
6 Jerks
200 mts Run each round

back squat
split clean + split jerk
The 29
4 Rounds for Time
29 Sit-Ups
29 Knees-to-Elbows
29 Burpees
WOD 30 DE NOVIEMBRE DE 2023 ( CROSSFIT )

EMOM 15’
1.- 15 Pull Ups
2.- 15 Push Press
3.- 20 Wall Ball
As far as possible 15’

1-2-3-4-…
wall climbs
2-4-6-8-…
toes to bar
3-6-9-12-…
Kettlebell swings
WOD 30 DE NOVIEMBRE DE 2023 ( ENDURANCE )

2 Rounds
– 1 Mile Run
100 Overhead Swings
100 Double unders
50 x (1 Devil + 2 DB squats)
WOD 30 DE NOVIEMBRE DE 2023 ( HALTEROFILIA )

split jerk
bent over row
hang power snatch
hang power clean
Deadlift
Muscle Snatch
Power Snatch
EMOM 10’
1.- 12 HSPU
2.- Power Clean + Hang Power Clean
Every 2 minutes for 18 minutes complete:

set 1: 100 mts Run + Max Devil press
set 2: 12/10 Calories + Max Front Rack Lunges
set 3: 50 Double unders + Max Box step ups

Every 3’ for 9’
400 mts Run

set 1- 300 mts Row
set 2- 200 mts Run
Every minute on the minute for 12

minutes complete:
1- 20 thrusters
2- 20 Burpees
3- 20 Jumping Jacks

muscle snatch
snatch pull
power snatch
squat snatch
EMOM 14′
1.- 2 Front Squat
2.- 20 V sit Up
OPEN 16.5
21-18-15-12-9-6-3
Thrusters
Burpees (bar facing)

Every minute on the
minute for 40
minutes complete:
1- 12/10 Calories
2- 15 Double C&J
3- 50’’ Rope jump

4- 20 Kettlebell Swings
5- 100 mts Run

EMOM 18’
1.- 6 Deadlift
2.- 15 Burpee
3.- Rest
4.- 20 Doble Ktbl C&J
5. 60 DU
6. Rest
3 Rounds (10’)
20 Hollowrocks
10 Box Jumps

Amrap 15’
400 mts run
in the remaining time
4 Devil press
8 Push ups
12 DB Lunges
Amrap 15’
400 mts run
in the remaining time:
3 Man makers
6 bent over row
9 DB squats

‘’SHIELD 15160’’
15 Rounds For Time:
160 meter Row
5 Power Cleans
15 Push-Ups
“KELLY’’
5 Rounds For Time
400 meter Run

30 Box Jumps
30 Wall Ball Shots

bulgarian squat
shoulder press
deadlift
Amrap 18’
44 Double unders
22 Box Jumps
11 Clusters (40/25)
Amrap 18’
100 mts Run
55 Lunes

Snatch pull
squat clean + front squat
EMOM 16’
1.- 3-10 Strict Pull Up
2.1 8/8 Unilateral Deadlift
5 Rounds (15’)
40 Double unders
20 wall balls
10 Burpees

5 Tempo Back Squats
For time:
400 mts Run
30 Hang Power Clean (60/40)
400 mts Run
30 Jerks (50/30)
400 mts Run
30 Thrusters (40/25)

4 Rounds
200 mts Run
100 Double unders
20 Double Long Cycle
20 Push Ups
30 one arm snatchs
30 Goblet Squats

Overhead squat
power snatch
squat snatch
hang power snatch
hang squat snatch
Every Minute on the
minute for 35
minutes complete:
1- 15 Thrusters (30/20)
2- 15 Overhead Swings
3- 15 Calories
4- 15 Burpees
5- 15 Toes to bar

push press
power clean
EMOM 12
1- 3 Power Snatchs
2- 40 Double unders
Amrap 18’
12 Overhead Squats
6 Devil Press
12 Box Jumps
6 Devil press
12 Bent over row

A ) Emom 8
1.- Power Clean +Split Jerk + Push Jerk
2.- 5 Strict T2b
Amrap 8’
10 Burpee Push Up
12 Goblet Lunge
Amrap 8’
15/12 Cal
200m Run

Amrap 40’
400 mts Run
20 Double DB thrusters
20 Double DB Deadlifts
200 mts Run
10 Devil Press
10 Double DB Lunges
50 Double Unders

back squat
Deadlift
snatch
HAYWARD
10 Rounds (with a Partner)

29 Air Squats
10 Strict pull ups
Then
ANDRES
5 Rounds
30 Push ups
6 Power snatchs
18 OH Swings (32/24)

Baz
Amrap 30’
30 Double unders
8 Squat cleans
11 Hang release Push-Ups
100 mts run each roun
deadlift
Clean + split jerk
EMOM 12
1.- 3-6 Reverse Strict HSPU 2.- 12 Bent Over Row
3.- Rest
For time
21-15-9
chest to bar pull ups Dumbbell Clusters
1 Lap run each round

A ) 5 Rounds
200 mts Run
3 Rope Climbs
6 Burpees Box Jumps
12 Hang Power Snacths
24 Double Unders

front squat
Power clean + 3 push press
EMOM 12
1.- 5 Deadlift
2.- 6/6 One Arm OHS
Amrap 15’
12 jerks (60/40)
6 Burpees
6 Push ups
A ) For Time:
400 mts Run
50 Double Long Cycle
50 Burpees
rest 1’
400 mts Run
50 Front rack squats
50 sit ups
rest 1’
400 mts Run
50 Double squat Clean
50 hollowrocks

hang muscle snatch
Squat clean
EMOM 15
1.- 3 Back Squat
2. 2 Power Snatch
3.- 30 Sit ups
B) ForTime:
20-15-10
Power Clean
40-30-20
Air squats
60-45-30
Double Unders

Emom 40′
1- 15/12 Calories
2- 20 Dumbbell snatchs
3- 20 Box Jumps
4- 40 Double Unders
5- 20 Push Ups

hang muscle snatch + overhead squat
hang power snatch +
squat snatch
Amrap 10’
1 Rope Climb 12 Push Up
Amrap 10’
15/12 Calories
20 overhead Swing
Amrap 10’
1 Lap Run
12 Burpees

For time
1 Mile Run
21 Devil Press
42 Dumbbell Squats
rest 1’
3 Rounds
200 mts Run
6 Burpees

shoulder press
A) emom 9’
1- 2 Hang squat clean
2- 100 mts Run
3- 5 Pull ups
‘’JOHNSON’’
AMRAP in 20
minutes
– 9 Deadlifts (245/165
lb)
– 8 Muscle-Ups
– 9 Squat Cleans
(155/105 lb)

‘’ALEXANDER LOPEZ’’
3 Rounds
40 Burpees
30 kettlebell Swings 20 Box Jumps
10 Pull Ups

Front squat
power snatch + hang power snatch
squat snatch + hang squat snatch
A ) Emom 12′
1.- 1 Power Clean + 3 Push Press
2.- 10 Hollowrocks + 10 Superman
B ) For Time
3 Rounds
20 wall balls
20 Dumbbell snatchs Rest 90”
3 Rounds
10 Burpees

A ) For Time
– 1 Mile Run
3 Rounds
2 Rope Climbs
30 V Sit-Ups
30 Russian swings
– 800 mts Run
2 Rounds
40 Goblet Squats 40 sit ups
40 Russian Twists
– 400 mts Run
60 Goblet Lunges
60 Flutter kicks
60 hollowrocks

muscle clean + split jerk
snatch balance + power snatch
High Pull Snatch
Snatch
Clean

EMOM 10′
1.- (10-8-6-4- 2)
weighted Pull Up
2.- 1 lap Run
For Time (cap 18′)

4 Rounds
50 Double unders
12 Front Rack lunges (50/35)
2 Rope Climbs

A ) Every minute on the
minute For 36
minutes complete
1- 12 Calories
2- 12 Dumbbell Thrusters
3- 12 Push ups
4- 12 Box step ups (2 Ktb)

bulgarian squat
snatch pull
Hang power snatch
A ) EMOM 35’
1.- 1 Back Squat
2.- 1 15 Push Up
3.- 1 20 Kettlebell Swing
4.- 20 Ring Row
5.- 10 Calories

Amrap 12′
30 Double-Unders
6 Devil press
12 Box jumps
Rest 2′
Amrap 12′
100 mts Run

10 Burpees
20 Air Squats

“PILCHUCK”
6 Rounds
10 Front Squats (225/155 lb)
24 Kettlebell Swings (2/1.5 pood)
14 Burpee Box Jump Overs (24/20 in

” HALLOWOD”
For Time
10 Burpees
31 Russian Kettlebell Swings (70/56 lb)
10 Burpees
10 Burpees
31 Push Presses (75/55 lb)
10 Burpees
31 Pull-Ups
10 Burpees
31 Ball Slams (30/20 lb)

10 Burpees
1,031 meter Row

deadlift
squat clean
High hang squat clean
A ) EMOM 12′
1.- 3 Deadlift (7/10 RPE)
2.- 12 kettlebell Push press
3.- 12/10 calories
B ) For time ( Cap 18′)

2 Rounds
40 Hang Cluster (24/16)
20 Deadlifts (80/55)
40 Push-Ups
Rest 90”

For Time cap 35′
2 Rounds
100 single Unders
50 Air Squats
Rest 1′
2 Rounds
20 Calories
20 Dumbbell hang C&J
Rest 1′
2 Rounds
400 mts Run
20 Burpees

back squat
split snatch
WOD 31 DE OCTUBRE DE 2023 ( CROSSFIT )
EMOM 9′
1.- 3 Front Squat (9/10 RPE) 2.- Doble Ktbl 5 deadlift +30” Farmer hold
3.- 20 sit up
Amrap 18′ (Goal 3 Rounds)

15 Toes to bar
15 Thrusters (30Kg/20kg) Rest 1′
15 Overhead squats
15 Box Jumps
Rest 1′
WOD 31 DE OCTUBRE DE 2023 ( ENDURANCE )
Every minute on the
minute For 36 minutes complete :
1- 15/12 Row Cal
2- 20 Dumbbell snatchs
3- 15/12 Bike Cal
5- 15/12 Ski Cal
6- 20 Push Ups
WOD 31 DE OCTUBRE DE 2023 ( HALTEROFILIA )

front rack hold 10″
squat clean and split jerk
EMOM 18′
1.- 8 Strict press
2.- 30” L hanging Hold
3.1 8 Doble Long Cycle
4.- 20 Double-Unders + 20 Air Squats
5.- 30” HandStad Hold
6.- 100 mts Run
For Time (cap 8′) 21-15-9

HANG CLEAN (60/35) BURPEES OVER THE BAR
Every 10′ for 40′
complete:
100 mts Run
3 Devil Press
6 Box Jumps
9 Dumbbell Squats

snatch pull
muscle snatch
power snatch
squat snatch
DRK
5 Rounds for Time
6 Bar Muscle-Ups
19 Toes-to-Bars
44 Double-Unders
25 meter Kettlebell Lunges (70/53 lb)
DOM
For Time
50 calorie Row
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans (100/75 lb)
Handstand Push-Ups
Then, 50 Calorie Row

Hang Power Split Clean
deadlift
Amrap 30′
50 Devil press
Every minute from minite 0 10 Air Squats
50 Devil Cluster
Every minute from to start Cluster
10 Lunges
In the remaining time Amrap

5 Push ups
10 Box Jumps
20 Double unders

shoulder press
Squat clean + jerk
A ) Every 90″ for 9′
5 Deadlift
B ) Amrap 20’ (in pair)

24 Calories
8 synchro Burpees
24 Hang Clean (x2 DB)
en 8 Devil Press

EMOM 10
ODD: 1 Muscle Snatch +
1 Hang Power Snatch+
1 OHS
Even: 30 Crossover/60 DU
For Time
400 mts Run
30 Front Squats (50/35)

400 mts Run
30 Hang snatchs (40/30)

400 mts Run
30 Front Rack step ups (30/20)

Amrap 8′
3 Deadlift 80/55
6 Burpee
18 Air Squat
For time (25’)
200 mts Run
9 Devil Press
15 Calories
21 Pull ups
200 mts Run
15 Devil Press
21 Calories
9 Pull ups
200 mts Run
21 Devil Press
9 Calories
15 Pull ups

1- Max effort Row (40”)
2- 100 mts Run
3- 15 Thruster
4- 15 Box Jumps
5- Max effort BIKE-ERG (40”)
6- 15 Burpees

Back squat
split clean
Squat clean + jerk
power clean
split jerk w/pause
A ) Amrap 10’
12 HSPU
25 Kettlebell Swing
3 Rounds (cap 21’)

4 Wall climbs
12 Overhead Lunges
24 Box Jumps
12 Front rack Lunges
4 Rope Climb

A ) For time
4 Rounds
400 mts run
60 Double-Unders
30 Air Squats
60 Russian Twists
30 Turkish sit ups

Rest 1′
A ) EMOM 35’
1.- 5 Back Squat
2.- 20DU+1PowerClean
3.- 15 Kettlebell SDHP
4.- 3x (5 Push Up + 10 Mountain climbers)
5- Rest

For Time
50 Row Calories
50 Burpees box step ups
50 Dumbbell snatchs
50 BIKE-ERG Calories
50 Front Rack lunges
50 Dumbbell hang CJ
1 km Run
50 Push ups

push press
squat clean + front squat
EDWARD GERAGHT
For Time
800 meter Run
50 Hang Cleans (75/45 lb)
800 meter Run

50 Power Snatches (75/45 lb)
800 meter Run
50 Shoulder-to-Overheads (75/45 lb)
800 meter Run

THE HAMMY
For Time
1,000 meter Run
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
50 Sit-Ups

50 Pull-Ups
1,000 meter Row

A ) AMRAP 30′
200 mts Run
15 Overhead squats
15 Box Jumps
200 mts Run
15 Burpees toes to bar
15 Squat clean
200 mts Run
15 Wall balls
15 Burpees

A ) EMOM 8
5 Deadlift
B ) Amrap 20’ (in pairs)

24 Calories
8 synchro Burpees
24 Hang Clean (x2 DB)
8 Devil Press
3 Front Squat
(tempo 3’’-3’’-1’’)
Every 2’30’’ for 10’

20 Box step up (front rack position)
Every 90’’ for 12’’
set 1- 10 Calories + 1 Lap Run
set 2- 20 Jerks (60/40)
A ) For time
Time cap 35′
6 Rounds
100 mts run
30 Air Squats
100 mts Run
20 OH Swings
100 mts Run
15 Push ups
100 mts Run
10 OverHead Lunges

deadlift
push jerk+ split jerk
bulgarian squat
EMOM 8’
1.- 3 Hang Power Snatch
2.- 40 D.U.
Amrap 20′
200 mts Run
30 Overhead squats (30/20) 3 Wall Climbs
200 mts Run
200 mts Run
10 Overhead squats (50/35) 9 Wall climbs
30” Plank hold
30” tríceps extension
30” hanging Hold
30” 90° bíceps curl position

power clean +front squat
EMOM 8’
1.- 3 Hang Power Snatch
2.- 40 D.U.
Amrap 20′
200 mts Run
200 mts Run
200 mts Run
10 Overhead squats (50/35) 9 Wall climbs
30” Plank hold
30” tríceps extension
30” hanging Hold
30” 90° bíceps curl position

Emom 16′
1.- Pull Clean + Power Clean
2.- 20’’/20’’ Lat Plank
3.- 5 STRICT Pull Up
4.- 50’’ Deep Hold (x2 ktb)
For time
Every 4’ for 16 minutes complete:
set 1: 30 Hang C&J (40/25) set 2: 5 Cindy
set 3: 30 Burpee pull ups set 4: 30 KTb squat Clean (24-24/16-16)

A ) AMRAP 35′ (GOAL: 4 ROUNDS)
100 mts Run
10 Devil Press (x2 DB)
100 mts Run

10 Devil Clean
100 mts Run

Rest 90” each Round

muscle snatch
CLAUDIA
For Time
25 Power Cleans
20 Thrusters
15 Bar Over Burpee
800 meter Run
25 Power Cleans
20 Thrusters
15 Bar Over Burpees
20 Goblet Squats
400 meter Run
25 Power Cleans
20 Thrusters
15 Bar Over Burpees
200 meter Run

YULETIDE
AMRAP in 40 minutes
2,000 meter Run

150 Wall Ball Shots (9/6 kg) 30 Clean-and-Jerks (42/30 kg)
30 Bar Over Burpees
30 Power Snatches (42/30 kg)
In the remaining time, AMRAP of:
Calorie Row

back squat
power clean w/pause
A) EMOM 8’
2 Muscle Snatch + 2 Hang Power Snatch
B ) For time
5 wall climbs
10Devil Press
30 Overhead squats (40/25) 40 wall balls
1 Mile run
40 wall balls
30 overhead squats
10 Devil press
5 wall climbs

A ) For time in pairs (35’)
100 Calories
50 Russian swings
50 Box step ups
50 Burpees
100 Calories
50 Goblet Thrusters
50 Box Jumps
50 Ktb SDHP
100 Calories

Overhead squat
power snatch + Squat snatch
push press
squat clean & split jerk
A ) Amrap 8’
6 HSPU
12 Bent over Row
18 V Sit Up
B ) 3 Rounds
100 mts Run
10 Push ups
100 mts Run
10 toes to bar
20 Goblet Lunges
100 mts Run
10 Pull ups
20 Globet Squat

A ) For time
1 Mile Run
3 Rounds
10 Hang Clean and jerk (40/25)
20 Burpees
30 Sit ups
400 mts run
30 hang Clean and jerk
60 Burpees
90 sit ups

A ) EMOM 20’
1.- 5 Deadlift (rpe 8-9)
2.- 1 lap run
3. – 5 Back Squat (rpe 7)

4.- 1 lap Run
B ) For time (in pair)

3 Rounds
teammate A: 10 Hang Clean (60/40)
teammate B: 5 Burpee box jumps
3 Rounds
teammate A: 20 Wall Balls teammate B: 10 Calories

A ) EMOM 36′
1- 100 mts Run
2- 10 Devil press
3- 20 one arm Overhead squats Lunges
4- 30 Air squats
5- 40 Double unders
6- rest

front squat
high muscle snatch
hang power snatch
squat snatch

A) ‘’LANDON’’
AMRAP in 30 minutes
800 meter Run

24 Box Jumps
11 Front Squats (70/50)
2 Bar Muscle-Ups
A ) OLLIS’’
AMRAP in 22 minutes
200 meter Run
22 Pull-Ups
22 Burpees
22 Walking Lunges (L+R=1)

shoulder press
push press
power clean
Amrap 8’
6 strict pull ups (build in weight)
6 Strict Handstand push ups
Amrap 8’
16 Overhead Lunges
Amrap 8’
10 Overhead Squats (40/25)
5 burpees

A ) Amrap 40’
200 mts Run
20 Burppe Box Jumps
20 Double kTB snatchs
200 mts Run

20 Front Rack squats
20 jerks
rest 1’ each rounds

squat clean
hang muscle snatch
power snatch
EMOM 12’
1- 1 Push Jerk + 1 Split Jerk 2- 40 Double unders
3- 8/8 Bulgarian Squats
Amrap 20’ (in Pairs)

50 Wall balls
40 Hang Power Snatch (40/25)
30 Push ups
20 Devil Press
10 wall climbs

A ) Every minute on the minute for 36 minutes complete:
1- 12 Double DB C&J
2- 12 Burpees
3- 24 Air squats
4- 12 Overhead Lunges
5- 12 Push ups
6- 48 Single unders

deadlift glute bridge
muscle clean + 2 split jerk

EMOM 8’
3 Power Clean (8-8,5/10 RPE)
5 Rounds
21 Box Jumps
15 Deadlifts (60/40)
9 Burpees
3 Bar Muscle ups

A ) For time
500 mts Row
30 Burpee Shuttle Run
50 Box Jumps
1 km Row
50 Box Jumps
30 Burpee Shuttle Run
500 mts Row

push press
bended row
Hang power Clean + Front Squat
A) Every 90″ for 5 rounds complete:
2 Back squats
B ) LACTATE THRESHOLD
Training (last week)
Every 3’ for 24’ complete:
set 1- 800 mts Run
set 2- 800 mts Row
set 3- 20 Thrusters (60/40) set 4- 300 Double unders

A ) 2 Rounds
400 mts Run
21 Dumbbell snatchs
15 Dumbbell Squats
9 Burpees
rest 1’
100 mts Run
15 Dumbbell Lunges
9 Thrusters
6 Devil Press
rest 2’
WOD 02 DE OCTUBRE DE 2023 ( HALTEROFILIA)

good mornings
power snatch
WOD 29 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA)
split jerk
Muscle snatch
power snatch
squat snatch
hang squat snatch
WOD 22 DE SEPTIEMBRE DE 2023 ( CROSSFIT )
A )” MOGADISHU MILE ”
4 Rounds for Time
19 Kettlebell Ground-to-Overhead s (53/35 lb)

19 Kettlebell Front Squats (53/35 lb)
19 Kettlebell Push-Ups (each hand)

400 meter Kettlebell Run

THOMAS O’HAGAN
for Time
100 Double-Unders
40 Burpees
400 meter Run
40 Burpees
100 Double-Unders
WOD 29 DE SEPTIEMBRE DE 2023 ( ENDURANCE )

ANNA’’
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)

70 Burpees
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run

A ) EMOM 12’
1.- 5-12 HSPU
2.- 5-15 Ring row box
3.- 100 mts run
B ) 5 Rounds
24 Jumping Squats
12 Double Hang C&J

4 Bar Muscle ups

A ) Amrap 12’
100 mts Run
12 unbroken hang snatch
6 burpees
Amrap 12’
200 mts
12 Box jumps
6 Devil Press
Amrap 12’
12 Shuttle Run
12 Thrusters
12 Push ups
WOD 28 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA )

front squat
split jerk
clean and jerk
Emom 12 ‘
1.- 4 Deadlift
2.- 30” Dip Hold/10 Dips
Amrap 18’ (in pairs)

teammate A: 21 Jerks
teammate B: Max D.U
teammate A: 21 Calories teammate B: Max Rope Climb/ Hanging hold
teammate A: 21 Hang snatchs

teammate B: Max Burpees
WOD 27 DE SEPTIEMBRE DE 2023 ( ENDURANCE)

A ) For time
800 mts run Run
100 Renegade Row
80 Goblet Lunges
60 wall balls
40 Overhead swings
20 Burpee knee to elbows 800 mts run
20 Burpee knee to elbows
40 OH Swings
60 wall balls
80 Goblet Lunges
100 Renegade Row
800 mts Run

bulgarian squat
muscle clean
power clean
squat clean
clean pull
A ) EMOM 12’
1.- 3 Back Squat
2.- 20 Russian Swings (32/24)
B ) 4 Rounds
18 Kettlebell snatch (24/16)
9 Push ups
18 Overhead Lunges
9 pull ups

A ) Every minute on the minute for 36’ complete:
1- 16/12 Calories
2- 40 Double unders
3- 16 Box jumps
4- 40 Twist
5- 16 Dumbbell Snatchs
6- 40’’ plank hold

Push press
Power clean + push press
A ) Every minute on the minute for 5’ complete:
build 1 heavy squat Clean
B ) LACTATE THRESHOLD
Training (week 3)
Every 2’30’’ for 30 minutes
complete:
1- 400 mts Run
2- 500 mts Row
3- 10 Thrusters (60/40) + 10 Burpees
4- 250 Double Unders

A ) Amrap 35’
200 mts Run
20 Devil press
200 mts Run
200 mts Run
20 Burpee deadlifts
200 mts Run

tempo deadlift
hang muscle snatch + hang power snatch +ohs
‘’ZEUS’’
3 Rounds For Time
30 Wall Ball Shots
30 SDHP
30 Box Jump
30 Push Press
30 calorie Row
30 Push-Ups
10 Back Squats

muscle snatch
power snatch + overhead squat
high hang squat snatch
A ) Amrap 35’
21 Burpees Over the bar
21 Toes to bar
15Hang Squat Clean(50/35)
15 Toes to bar
9 Thrusters (60/40)
9 Toes to bar
6 Hang Squat Clean (70/45)
6 Toes to bar
3 Clusters (80/55)

3Toes to bar
in the remaining time Emom 5’

1 Heavy Squat Clean
on the minute 6
Max Hang Clean & jerk (60/40)

A ) For time
4 Rounds
400 mts Run
20 Double DB squat Cleans
15 push ups
10 Box Jumps
Rest 1′ each Round

Seated shoulder press
Muscle snatch + power snatch
A ) EMOM 15’
1-2 Deadlift (8/10 RPE)
2- 20 Box Jumps
3-Rest
B ) Every 4 minutes for 4 Rounds complete:

100 mts Run
7 Burpees
7 hang power snatchs
21 One arm Overhead Lunges

A ) Every 2 minutes for 36 minutes complete:
Set 1: 10 Burpees knee to elbows + 10 wall balls
Set 2: 5 wall Climbs + 30 Double-Unders
Set 3: 12 Double snatchs + 12 Front Rack lunges

hang clean pull + deadlift
power cleans
Squat clean
A) Every 90’’ for 12’
complete:
set 1:Build a 3 Heavy rep
Weited pull ups
set 2: 1 Heavy squat Clean
B ) 4 Rounds (CAP:15’)
3 Bar Muscle ups
9 Knee to elbows
15 Handstand Push ups

A ) Amrap 35′ (in pair)
50 Cal Row
30 Dumbbell Thruster
50 renegade Row
30 Lunges
50 Cal Row
100 mts run
50 Dumbbell one arm OHs 100 mts Run
50 Dumbbell jerk

Bended row
shoulder press
hang power clean + front squat
A ) EMOM 12’
1- 4 Back Squat (7/10 RPE)
2- 8/8 Biceps Curl

3- 100 mts Run
4- 8 Diamond push ups
B )LACTATE THRESHOLD
Training (week 2)
Every 2 mimnutes for 24
minutes try to complete:
1- 20 Burpees Box Jumps
2- Sprint 40” Rowing + 40’’ easy pace

3- 25 Thrusters (40Kg/30KG)

A ) For Time
800 mts run
30-20-10
Kettlebell swings
21-15- 9
Burpees
800 mts run
15-9-6
Devil press
50 Double-Unders
800 mts Run
5-3-1
Rope climb
15-12-9
Push ups

Back squat
push press + thuster + front squat
‘’TWIN TOWERS’’
– For Time
– Buy-In: 2,001 meter
Row –
Directly into,
9 Rounds of:
– 11 Burpees
– 3 Hang Cleans (135/95 lb)
– 4 Pull-Ups
– 3 Overhead Squats
(135/95 lb)

shoulder press
Muscle clean
Squat snatch
MARK & DENNIS
8 Rounds for Time (with a Partner)
4 Box Jumps (each) (34/28 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*

7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)
* While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as
necessary.

A ) Amrap 8’
30 DU/ 50 S.U
10 Kettlebell Swing
5 Push ups
B ) Lactate Threshold
Training
Every minute on the minute
for 20 minutes try to complete:
1- 15 Burpees
2- Sprint 20” Rowing
3- 15 Thrusters (30Kg/20KG
5- Rest

A ) Amrap 15’
100 mts Run
12 wall balls
9 Dumbbell double deadlifts 6 Front Rack Lunges
B ) Every minute on the minute for 15’ (week 1)

1- 4 Wall climbs
2- Max single unders
3- 15 Pull ups

Overhead squat
Split clean
A) Every minute on the
minute for 36 minutes:
1- 15/12 Calories
2- 15 Double Kettlebell thrusters
3- 100 mts Run
4- 15 Double Snatchs
5- 15 Box Jumps
6- rest
WO 13 DE SEPTIEMBRE DE 2023 ( HALTEROFILIA)

shoulder press + split Jerkk
Bulgarian squat
power snatch + hang squat snatch
A ) 5 Rounds
2’ On – 1’ Off
100 mts Run + Deadlift
in the remaining time max plank hold position
(DL: 10-8-6-4-2 adding weight)

21-15-9
toes to bar
wall balls
18-15-12
Pull ups
One Arm OH Lunges
9-6-3
Muscle up
Handstand Push ups

A) EMOM 12’
1.- 1 strict press + 2 Push Press + 3 Jerk
2.- 20-30” Farmer Hold
B) Amrap 8’ (Goal >5)

12 kettlebell Clean & Jerk
6 Box Jumps
c) Amrap 8’ (Goal >4)
12 Calories
12 Air Squats
12 Jumping Lunges

hang power clean +squat clean + front squat
front squat
A) EMOM 12’
1.- 1 strict press + 2 Push Press + 3 Jerk
2.- 20-30” Farmer Hold
B) Amrap 8’ (Goal >5)

12 kettlebell Clean & Jerk
6 Box Jumps
c) Amrap 8’ (Goal >4)

12 Calories
12 Air Squats
12 Jumping Lunges

minute for 12’
ODD: 30 Double unders + 2
Power Clean (9/10 RPE) EVEN: Row/running Recovery
B ) For Time: (cap 18’)

1 Round
20 Overhead squats (40/25) 20 Burpees
2 Rounds
1 DT (unbroken 60/40)
15 Push ups
3 Rounds
10 Clusters (unbroken 50/30)

A) For time
100 Double unders
80 Dumbbell snatchs
60 Dumbbell Lunges
40 Goblet Squats
20 Burpees
1 Mile Run
20 Burpees
40 Goblet Squats
60 Dumbbell Lunges
80 Dumbbell snatchs
100 Double Unders

Back Squat + Front Squat
Muscle snatch + OHS
A) ‘’TEBBS’’
For Time:
26 Power Clean & Jerks (135/95 lb)
Then, AMRAP in 26 minutes
26 Toes-to-Bars
100 meter Run
26 Burpees
100 meter run
26 Pull-Ups
100 meter Run

Squat snatch
bulgarian squat
shoulder press
A ) ‘’McFlurry’’ (30’)
For Time:
400 meter Run
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters (50/35 lb)

15 Pull-Ups
400 meter Run
9 Squats Cleans (185/135 lb)
9 Pull-Ups
400 meter Run

Build 1 Heavy Complex:
3 Hang Power Clean + 3 Thrusters
WOD 07 DE SEPTIEMBRE DE 2023 (CROSSFIT )

A ) Every 2’ for 10’
2 Pause Back squats (8/10 RPE)
B ) 4 Rounds
30 Wall Balls
20 Box Step ups
10 Burpees
5 wall Climbs

A ) For time
4 Rounds
100 mts Run
20 Overhead Squats
30 ktb swing
rest 3’
4 Rounds
15 Toes/knee to ‘’ROPE’’
30 One Arm jerks
50 Double Unders

snatch pull + muscle snatch
snatch pull + power snatch
A) Emom 10′
ODD: 1 Legless
Even: 10-20 Push Up
B) Amrap 10′
“Fran”
21-15-9 Trusters (40/25)
Pull ups
in the remaining time Build
1 Heavy Cluster
C) Amrap 10’
200 Row
10 Dumbbell Snatchs

A) ForTime (35’)
1 mile Run
40 Double unders
30 Kettlebell Thrusters
20 Push ups
10 Devil Press (x1 ktb)
800 mts Run

10 Devil Press
20 Push ups
30 Kettlebell Thrusters
40 Double Unders
1 Mile Run

Deadlift + Clean pull
push press + Jerk
lat raises
WOD 05 DE SEPTIEMBRE 2023 ( CROSSFIT )
A) EMOM5’
1 Heavy Squat Clean on the minute 6
B ) 3 Rounds
9’ On- 1’ Off
30 Hang Squat Clean
100 mts Run

100 mts Run
max V- sit ups

A) Amrap35’
Teammate A: 20 Box Jumps
Teammate B: Max Shuttle Run (5 mts)
Teammate A: 20/15 CAL Teammate B: Max Burpee
Teammate A: 30 Goblet Squats
Teammate B: Accumulate max hanging Hold (rope)

Muscle clean power clean split jerk
Muscle snatch + power snatch
A) 5Rounds
100 mts Run
7 Devil Press
21 Unbroken Thrusters
50 Double Unders
rest 2’

A ) EMOM15’
set 1:10-12 Pull Up
set 2: 4/4 Bottom Up Shoulder Press
set 3: 8/8 Bulgarian Squats
B) Amrap18’(inpais)
Teammate 1: 1 Lap Run Teammate 2: Max Wall balls (unbroken)
Teammate 1: 20 Hspu
Teamamte 2: Max D.U

Teammate 1: 22 Burpees
Teammate 2: Max Box Jumps

power clean
Split jerk
BOWEN’’
-3 Rounds For Time
800 meter Run
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (1.5/1 pood)


front squat
jerks + Split jerk
A) 1 Mile Run
Then…
-“”CHRIS”
-For Time
32 calorie Bike
85 Double-Unders
32 Pull-Ups
85 Double-Unders
32 Pistols
85 Double-Unders
85 Double-Unders
32 calorie
WOD 31 DE AGOSTO DE 2023 ( HALTEROFILIA)

Clean pull+power clean+front squat
Clean pull+power clean+front squat
WOD 31 DE AGOSTO DE 2023 ( ENDURANCE )
A ) Every minute on the minute for 30 minutes complete :
1- 7 Devil Press
2- 14 Box Jumps
3- 21 Air Squats
4- 100 mts Rub
5- 21 overhead squats
6- Rest
WOD 30 DE AGOSTO DE 2023 ( CROSSFIT )

A ) AMRAP 8’
8 Pull Up
12 Step Up

50 Dumbbell Jerks
10 Burpee Box Jumps
5 Bar Muscle Ups
40 Dumbbell Snatchs
10 Burpee Box Jump
5 Bar Muscle ups
30 Overhead Lunges
10 Burpee Box Jumps

5 Bar Muscle ups
20 Devil Press
10 Burpee Box jumps
5 Bar Muscle ups

A ) For Time
400 mts Run
20 Burpees
30 Thrusters
50 mts Farmer carry
50 mts Farmer carry
30 Thrusters
20 Burpees
400 mts Run

A ) 6 Rounds 5 ON- 1 Off
set 1:
30 Kettlebell C&J (x2)
20 Calories
max Air squats
set 2:
8 Thrusters (60/40)
24 Push ups
100 mts Run
max single unders

A ) Amrap 35′
400 mts Run
8 wall climbs
32 wall balls
64 Single unders
Rest 1′
WOD 29 DE AGOSTO DE 2023 ( HALTEROFILIA )

Power clean + Hang power clean
Bulgarian squat
High hang power snatch
minute For 36
minutes complete:
1-18 Burpees
2-18 kettlebell swings
3- 18/12 Calories
4- 100 mts Run
5- 18 Push ups
6- 18 Lunges (x2 ktb-DB)

minute For 36
minutes complete:
1-18 Burpees
2-18 kettlebell swings
3- 18/12 Calories
4- 100 mts Run
5- 18 Push ups
6- 18 Lunges (x2 ktb-DB)

shoulder press
Romanian deadlift
squat clean & jerk
A) ‘’OGAR’’
-AMRAP in 14 minutes
3 Snatches (135/95
lb)
1 Muscle-Up
rest 4’
‘’FRANK BONOMO’’
For Time (CAP 7’)
30 Hang Squat Cleans
30 Pull ups
A ) SERGIO’’
–5 Rounds for Time
31 calorie Row 12 Push-Ups 18 Sit-Ups
1 Rope Climb

Drop snatch + snatch balance
Hang squat snatch + overhead squat
snatch pull
Push press + jerk + split jerk
Deadlift
A ) EMOM 12’
ODD:3 Front Squat
EVEN:12 V sit Up
B ) For Time:
3-6-9-12-15-18-21
Thrusters (40/25)
21-18-15-12-9-6-3 kettlebell Russian swings (32/24)

A ) Amrap 30’
For time
200 mts one arm overhead lunges
Every 3 minutes 100 mts Run
12 DB Jerks
4 Burpees
12 DB Clean

A ) Every 90’’ for 15 minutes complete:
3 Pull snatchs + 1 Hang Power snatchs + 3 OHS (6/10 Rpe)
B ) Amrap 12’
1 Man Maker
3 Burpees
6 DB Deadlifts
12 DB Lunges
100 mts Run

Amrap 10’
12/10 Calories
24 Goblet squats
Amrap 10’
200 mts Run
Amrap 10’
40 Double unders
12 sit ups
8 Burpees

A ) Every 2 minutes for 36 minutes complete:
1- 30 Thrusters (20/15)
2- 1 Lap Run (300/400mts) 3- 30 Box Jumps
4- 1 Lap Run
5- 30 Burpees
6- Rest

Squat clean
Power snatch + hang power snatch
A ) EMOM 12’
1- 12 HSPU
2- 15/10 calories
3- 15 kettlebell Swing
B ) For time:
30-20-10
Kettlebell snatch
12-9-6
wall climbs
50 double unders each round

A ) EMOM 15’
1.- Pull Clean + Hang Power Clean
2.- Dip Hold
3.- Rest
B ) 6 Rounds (15’)
6 Unbroken Clean and jerk (50/35)
6 Front rack lunges

A ) For time
3-6-9-12-15-18-21
Kettlebell Snatchs
Box Jumps
100 mts Run

Power clean + split jerk
clean pull
Back squat
WOD 18 DE AGOSTO DE 2023 (CROSSFIT)
A ) ”COLETO”
5 Rounds for Time
300 meter Run
29 Wall Balls (20/14 lb)
1 Rope Climb (15 ft)

8 Deadlifts
27 Kettlebell Swings (53/35 lb)
WOD 18 DE AGOSTO DE 2023 (HALTEROFILIA)

SHOULDER PRESS
SNATCH PULL + HIGH HANG POWER SNATCH + OVERHEAD SQUAT
A ) EMOM 12’
12 Bent over row
8/8 Glute Bridge
B ) For time:
1 Rounds
15 Hang Muscle Cleans (40/25)
15 Ring Rows
2 Rounds
10 Hang Power Clean (60/40)
10 Pull ups
3 Rounds
5 Power Clean (80/55)
5 Bar Muscle ups

A ) 6 Rounds
4 min ON – 1 min OFF
set 1
20 Double DB hang snatchs 20 Double DB squats
20 Double DB Lunges
max Burpees
set 2
100 mts Run
12 Box Jumps
12 Push ups
Max Double Unders

Deadlift
Shoulder press + power clean
Set 1-3:10/8 calories + 5 Sumo Deadlift (RPE7)
Set 4-6:10/8 calories + 3 Deadlifts (8,5 RPE)
B ) For time:
3 Rounds
9 Hang Squats Cleans (x2 Dumbbells)
6 Burpees
rest 2’
3 Rounds
12 Dumbbell Jerks
8 Dumbbell Deadlifts
4 Devil press
A ) Amrap 35′ In Pairs
50 Wall Balls
200 mts Run
200 mts run

50 OH Lunhes
200 mts Run
50 Burpees

A ) Every minute on the minute for 36 minutes complete:
1- 100 mts Run
2- 7 Devil Press
3- 50 Double Unders
4- 18 Kettebell swings
5- 30 Air Squats
6- 40’’ plank hold

Front squat
Power clean
Bulgarian squat
AMRAP 8’
6 T2b
6 Push Up
12 Jumping Lunges
Amrap 8’
5 Hang Power snatch (40/25)
5 Overhead Squat
5 Burpees Bastard
Amrap 8’
12/8 Calories
6 Box Jumps
12 Jumping Squat

” LAST BREATH ”
MEMORIAL WOD
6 Rounds for Time
100 meter run

23 Burpees
40 Box Step-Ups (24/20 in)

” DVB“
For Time
1 mile Run with medicine ball (20/14 lb)
Then 8 Rounds of:

Then, 800 meter Run with medicine ball (20/14 lb)

Then 4 Rounds of:

Then, 400 meter Run with medicine ball (20/14 lb)’’

Push Press
Muscle Snatch
Power Snatch
Squat Snatch
A ) Minute 0 to 12
800 mts Run
In the remaining time Build a triple Deadlifts
Minute 12 to 24
800 mts Row
In the remaining time Build a triple squat clean and jerk
Minute 24 to 36
1 mile Bike
36 overhead swings
12 Burpees
WOD 10 DE AGOSTO DE 2023 (ENDURANCE )

Amrap 40′
50 mts Farmer carry

30 Dumbbells Jerks
50 mts Front Rack carry
30 Devil press
50 Air Squats
200 mts Run

clean pull
Squat clean
A ) 6 Rounds (12′)
4-6 Pull Up
10 HSPU
B ) 10 Rounds (20′)
3 Devil press
6 Push ups
9 Dumbbell Squats
12 Box jumps

A ) Emom 16’
1 .- 3 Power Clean RPE 9
2.- 100 mts Run

B ) Amrap 15′
7 Clean and jerks (50/35)
14 Toes to bar
28 Double-Unders
14 Toes-to-Bars
7 Thrusters

Deadlift
Power clean + push press + Thruster
shoulder press
snatch pull + power snatch + snatch pull + squat snatch
A ) 3 min ON – 1 min OFF , for 32 minutes:
set1–
20 Double snatch
10 Dumbbell squats
Max Single unders
Set2–
100 mts Run
Max Burpees

A ) Every 2′ For 12 ‘
4 Back Squat (RPE 8) + 10 Hollow Rocks + 10 Superman Rocks
B ) For Time
3 Rounds
12 Burpees over the bar 8 Hang Power Snatchs
Rest 2′
2 Rounds
50 sit ups
30 Overhead Lunges
Nato Hero WOD
STUART MCGRATH
For Time
21-18-15-12-9-6-3 reps of:
Squat Cleans (60/40 kg)
Wall Ball Shots (20/14 lb)
Jerks (60/40 kg)
Bar Facing Burpees
WOD 04 DE AGOSTO DE 2023 ( ENDURANCE)

Australian Hero Games WOD
HURSTY
15 Rounds for Time

100 meter Run
7 Front Squats (60/40 kg)
100 meter Run
7 Burpee Pull-Ups

Shoulder Press
Deficit muscle clean
Hang power Clean

A ) Every minute on the minute For 12 minutes complete:
Set1: 5 wall Climbs
Set2: 5 Back Squats
Set3: 1 Legless/2 Rope Climbs
B ) For Time (cap 20′)

100 mts Rub
30 Overhead squats (30/20) 10 Push-Ups
100 mts Run
20 Overhead Squats
20 Push ups
100 mts Run
10 Overhead squats
30 Push ups
In the remaining time build a 2 Rm hang Muscle Snatch

clean pull
power clean
power clean + front squat
A ) Every 2 minutes for 16 minutes complete
Set 1: 14 back rack Weighted Lunges (7/10 RPE)
Set 2: 200 mts Run
B ) Amrap 18′
50 Db Alternating snatchs
40 Goblet Squats
30 Db one arm OHS 20 Split snatchs
10 Burpee over the Dumbbells
A ) Every minute on the minute For 40 minutes complete:
1- 100 mts Run
2- 20 Thrusters (20/15)
3- 20 Burpees
4- 20 Calories
5- Rest

minute for 12 minute
complete:
ODD- 8 Deadlift (80/60)
Even- 16 Box jumps/step ups
B ) 3 rounds For time

9-6-3
Hang clean and jerk (50k/35)
Burpee over the bar
100 mts Run (recovering)
Muscle snatch
snatch balance
Squat snatch
WOD 31 DE JULIO DE 2023 ( HALTEROFILIA )
Push press
High hang power clean + Push press
WOD 31 DE JULIO DE 2023 ( ENDURANCE )
A ) Amrap 35’
200 mts Run
15 push ups
10 Clean and jerks 50k/35k 10 Burpees Bastard
rest 90’’ each round

Push press
High hang power clean + Push press
WOD 28 DE JULIO DE 2023 ( CROSSFIT )
” MORRISON ”
50-40-30-20-10 Reps For Time

Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)

” GLEN”
FOR TIME
1 mile Run
10 Rope Climbs (15 ft)
1 mile Run
100 Burpees

Front squat
Clean pull + power clean + jerk
minute for 10
minutes complete:
ODD: 10/10 Bulgarian
squats
Even: 10 strict press
B ) For time
3 Rounds
6 Devil press
12 Pull ups
200 mts run
3 Rounds
6 burpees
12 Dumbbell OH lunges
50 double unders
WOD 27 DE JULIO SE 2023 ( ENDURANCE )
minute for 36
minutes complete:
1- 10 hang cluster 30/20
2- 1 Legless
3- 100 mts Run
4- 20 russian swings
5- 50 Double unders
6- rest

Front Squat
Muscle Snatch
Squat Snatch
A ) for quality (10’)
10 Deadlifts (6,5/10 RPE)
8 Deadlits (7/10 RPE)

6 Deadlifts (7,5/10 RPE)
3×4 Deadlifts (8,5/10 RPE)
B ) For time (20’)

1 to 10 toes to bar/x2 knee to chest
10 to 1 Hang power snatch
100 mts Run each round

A ) 5’ ON- 2’OFF for 35 minutes complete:
20/15 calories
12 Box Jump
12 Push ups
12 Dumbbell Lunges
max Devil press

minute for 12
minutes complete:
1- 40’’ max HSPU
2- 40’’ max effort Row
3- 2 Rope climbs
B ) Amrap 18’
2 Rounds
24 wall ball shots
12 box jumps
3 wall climbs
2 Rounds
24 Dumbbell snatchs
12 Burpees
3 wall climbs
2 Rounds
12 Goblet
3 wall climbs

Amrap 40’
30-20-10
OHS (40/25)
Box step up (plate 15k/10k)
200 mts Run + 50 Double unders each round
Back squat
snatch balance + 1 Overhead squat
Squat Clean
Power Clean + Split Jerk
Squat Clean
A ) Amrap 10′
12-9-6
DB thrusters
burpees
rest 2’
Amrap 10′
15-12-9
DB snatch (x2 DB)
100 mts Run

rest 2’
Amrap 10′
21-15-9
kettlebell swigs
push ups

clean pull 3 pos
Muscle clean + power clean
push press
A Every 90’’ for 15
minutes complete:
set 1 to 5:
3 Deadlift + 3 Hang squat clean + 1 jerk
set 6 to 10:
build a heavy triple hang squat clean
B ) For time:
21 power clean & Push press (40kg/25kg)
9 Bar Muscle ups
30 Double unders
15 Power clean & jerk (50kg/35kg)
15 Chest to bar
30 Double unders
9 Thrusters (60kg/40kg) 21 Toes to bar

30 Double unders

A ) For Time (with a Partner) Buy-in(together): 1,108 meter Run
Then, 22 rounds of (share):
27 Double-Unders 3 Power Cleans (105/155 lb)
Cash-Out 56 Box Jump-Overs

‘’YVONNE’’
76 Air Squats
76 Dumbbell Push Presses (2×50/30 lb)
76 AbMat Sit-Ups 76 Wall Ball Shots (20/14 lb)
76 Burpees
76 Med Ball Twists (20/14 lb)
76 Push-Ups
76 Kettlebell Swings (53/35 lb) 76 Dumbbell Thrusters (2×50/30 lb)
400 meter Run with Partner

snatch high pull
Hang muscle snatch + hang power snatch + squat snatch
A) Amrap 35’ in pairs
15 Devil Press
Max Calories
20 Dumbbell thrusters Max calories
25 Dumbbell Cleans Max Calories
30 one arm OHS (15/15) Max Calories
in the remaining time rest 2’
Build a heavy triple Hang power Snatch on the minute

A ) AMRAP 40’
100 mts run
10 Pull ups
100 mts run
20 Box Jumps 100 mts run
30 jumping squats 100 mts run
40 sit ups
100 mts run
50 Double unders

Back squat
muscle snatch
power snatch
A ) 3’ON-1’OFF For 32′
minutes complete
1.- 200 mts Run

+ Max rps Long Cycle
2.- 200 mts Row

+ Max rps KTB snatchs
3.- 100 Double unders + Max Double thrusters
4.- 40 Burpees
+ Max Overhead
Lunges

A ) EMOM 15’
1 .- 2 Deadlift (9/10 RPE)
2 .- 12 Box Jump
3.- Rest
B ) Amrap 15’ in pairs
100 Calories
50 OHS (40k/25k)
50 Synchro Burpees over the bar

A ) for time (in pairs) Cap 35’
800 mts Run
30 Calories
30 Calories
50 Dumbbell Hang Clean 30 Calories
50 Dumbbell Jerks
30 Calories
50 Dumbbell Box step ups 30 Calories
50 Devil press

A ) EMOM 15’
1.- 1 lap Run

2.- 10 – 20 Push Up
3.- 2 Back Squat (9/10 Rpe)
B ) For time:
3 Rounds
20 Toes to bar
20 Dumbbell squat Clean
rest 2’
3 Rounds
20 Sit ups
20 Dumbbell snatchs

A ) 5’ ON – 2’ OFF for 35’
100 mts Run
30 American swings
20 Box Jumps
10 Push ups
Max Burpees
WOD 17 DE JULIO DE 2023 ( HALTEROFILIA)

Power clean + front squat
Power clean + split jerk w/pause
TEEG’’
For Time
1,000 meter Row 40 Deadlifts (225/135 lb)
30 Pull-Ups
800 meter Run 30 Pull-Ups
40 Deadlifts (225/135 lb) 1,000 meter Row

A ) Help With heart’’
1,600 meter Run
Then, 5 Rounds of:
20 Burpees
10 Single-Arm Dumbbell Snatches (50/35 lb) 10 Single-Arm Dumbbell Thrusters (50/35 lb)
10 Single-Arm Alternating Dumbbell Devil Presses (50/35 lb)
Finally, perform: 400 meter Weighted Run (50/35 lb)

Muscle snatch + overhead squat + power snatch
Power Clean

A ) Every 2 for 14’
3 Hang Clean + 3 Shoulder Press + 3 Push Press + 3 Jerk
B ) For time
100 D.U
20 Hang squat Clean (40/25)
30 One Arm KTB snatchs
40 Box Jump
30 One Arm KTB snatchs
20 Hang Squat Clean
100 D.U

A ) Emom 36′
1- 15/12 Calories
2- DB Hang C&J (x2)
3- 15 Box Jumps
4- 15 Burpees
5- 30 Russian Twist (plate)
6- 100 mts run

Back squat
split Jerk
A ) Emom 12’
1.- 2 Power Clean

2.- Max Ring Row 40”
3.- 12 Weighted Lunges
B ) 3 Rounds For time

200 mts Run
21 Toes To bar
15 Overhead Squats
9 Burpees
rest 1’

A ) Amrap 40′
30 One arm DB snatchs
10 Push ups
30 One arm DB OH Lunges 20 Sit ups
30 One arm Thrusters
100 mts Run

muscle clean
squat clean
Muscle Snatch + OHS
snatch deadlift +
Snatch Pull + snatch
A ) Every 2 ’ For 12
3 Pause Squat +
12 DB strict Press
B ) Amrap 18’
In pair; Alternating the calories performance
15/10 Row Calories
Max DB Box step Ups
15/10 Row Calories
Max Devil press
15/10 Row Calories
Max Renegade Row
15/10 Row Calories
Max DB Lunges
15/10 Row Calories

Max DB Push Ups

Muscle Snatch + OHS
snatch deadlift +
Snatch Pull + snatch
WOD 10 DE JULIO DE 2023 ( CROSSFIT €
A) Amrap 10’
20 Double Under
10 Ktbl Swing
5 Burpee
B )For time
5 Thrusters (60kg/40KG)
3 Rope Climb
10 C&J
6 Bar Muscle Ups
15 Hang Power Clean
9 HSPU/3 Wall climbs
30 Wall balls
9 HSPU
15 Hang Clean
6 Bar Muscle ups
10 C&J
3 Rope Climbs
5 Thrusters

A ) 5 Rounds
5’ On – 2’ Off
5 Man Makers
10 DB lunges
10 Box Jumps
100 mts Run

Front squa
push jerk + squat clean
RELENTLESS
For Time (with a Partner):

2,000 meter Row
4 rounds of “Cindy”
50 Toes-to-Bar
50 Wall Balls (20/14 lb)(10/9 ft)
2,000 meter Row
One round of “Cindy” is
5 Pull-Ups,
10 Push-Ups,
15 Air Squats.
Partners switch as needed, except during the rounds of “Cindy,” where partners switch after
each full round.
KENT
AMRAP in 28 minutes
25 Dumbbell Hang Squat Cleans (50’s/35’s lb)
30 Burpees

Deadlift
clean & jerk
Back squat

A) EMOM 15’
1.- 3 Deadlifts
2.- 6 Shoulder Press
3-. 12 Box Jumps
B) For Time (cap 18′)

21-18-15-12-9-3 Hang snatchs (30/20)
63-54-45-36-18-9 Double-Unders
100 mts Run each Round
WOD 06 DE JULIO DE 2023 ( ENDURANCE 6

A ) Every 2′ For 36’
Set 1
12 (1 Burpee + 1 DB Clean)
Set 2
24 Calories
Set 3
10 Toes to bar + 15 Wall balls
WOD 06 DE JULIO DE 2023 ( HALTEROFILIA)

Snatch 3 Position
Dip/drive + split jerk
A ) EMOM 16’
1 .- 3 Back Squat
2.- -2 Front Squat
3. -1 Squat Clean
4.- Rest
B ) FOR TIME (in pairs) (cap 18′)

50 Calories
6 Rope Climbs
36 wall balls
6 wall climbs
18 Hang Clean (70/50) 6 wall climbs
36 wall balls
6 Rope Climbs
50 Calories

A ) EMOM 36’
1- 100 mts Run
2- 16 Dumbbell Jerks (x2)
3- 16 Box Jumps
4- 16 Overhead swings
5- 16 Burpees
6- rest

push press
split jerk
power clean
A ) AMRAP 40’
28 Calories
7 Devil Press
14 DB Squats
7 Burpee Box step ups
14 DB Hang Clean
Deadlift
muscle clean
shoulder press
A ) EMOM 12’
1.- 12 Toes To bar
2 .- 12 GLute Bridge
B ) AMRAP 20′
50 Double-Unders
21 Pull-Ups
15 Overhead squats
9 V-Sit ups

A) 3 Rounds 10’ On-2’Off
Teammate A:
200 mts run
12 Deadlifts (60kg/40kg)
9 Front Squats
6 Jerks
Teammate B:
2 Rounds
12 wall balls
12 Russian swings
In the remaining time
Max Burpees
WOD 03 DE JULIO DE 2023 (ENDURANCE )
A) 8 Rounds
3’ ON- 1’ OFF
Set 1:
20/15 Calories
12 Dumbbell snatchs
12 Burpees over the DB
Max Air Squats
Set 2:
50 Double unders/1′ S.U
100 mts Run
20 Jumping Lunges
Max Push-Ups
WOD 03 DE JULIO DE 2023 (HALTEROFILIA )

snatch push press
snatch ballance
power snatch w/ pause
snatch w/pause
WOD 30 DE JUNIO DE 2033 ( HALTEROFILIA )
Front squat pause
clean pull + power clean + muscle clean
WOD 30 DE JUNIO DE 2023 ( CROSSFIT )
A) EMOM 16’
1.- 3 Deadlifts
2.- 10-20 Push Ups
3.- 10-15 Toes to bar
4.- Rest
B) TYLER (cap 20′)

5 Rounds For Time
7 Muscle-Ups
21 Sumo-Deadlift High-Pulls (95/65 lb)
WOD 30 DE JUNIO DE 2023 ( ENDURANCE )

STEVE SKIPTON SR.
For Time
400 meter Run
25 Burpees
25 Air Squats
25 Single-Arm Kettlebell Push Press (1.5/1 pood)
1 mile Run
25 Burpees
25 Air Squats
25 Single-Arm Kettlebell Push Press (1.5/1 pood) 400 meter Run

EMOM 10’
1- 3 Back Squat
2- 45” Rope Jump
3 Rounds for time (in pairs)
Partner A- 8 Hang C&J (50/30)
Partner B- max sit ups
Partner A- 20 Wall balls

Partner B- Max Burpees
Partner A- 30 Ktb Swins

Partner B- Max Hollowrocks

A ) 5 Rounds
5’ On – 2’ Off
21 Calories
15 sit ups
9 DB Squat cleans
Max Devil press

split jerk + pusk jerk
Clean
muscle snatch
power snatch + overhead squat
AMRAP 7’
9 Pull Ups
12 Step Up / box Jumps 15 Plate Ground to OH
AMRAP 7’
36 Double unders 12 Push ups
6 Thrusters
AMRAP 7’
18/13 Calories
100 mts Run
20 Jumping Lunges

Set 1-
10 Goblet Squats
Max Single unders
Set 2-
100 mts Run
12 Burpees

A ) 5 Rondas
5’ ON – 2’ OFF
3 Squat Clean (build 3 RM) 3 Wall Climbs
9 burpees
9 Toes to bar
Max Wall balls

EMOM 36’
1- 15/12 Calories
2- 20 Dumbbell Snatchs
3- 30 Air Squats
4- 100 mts Run

Pause back squat
Hang snatch pull + Power Snatch + OHS

A) EMOM 15’
1.- 18/12 Calories
2.- Mx UB Strct HSPU
3.- 12 Hammer Biceps Curl
B ) 3 Rounds For Time

100 mts Run
20 DB Front Rack Lunges
10 Push ups
100 mts Run
20 DB Jerks
10 Push Ups
100 mts Run
20 DB Clean
rest 1’

A) AMRAP 40’
200 mts Run
18 Box Jumps
12 Burpees
9 Thrusters (40kg/25kg)

Deadlift
Shoulder press
Clean pull + Squat Clean
MAFIA 57
5 Rounds for Time
530 meter Run
50 Altv Walking Lunges 38 Sit-Ups
25 Push-Ups
19 Ktbl Swings (53/35 lb) 9 Burpees Over Kettlebell
WOD 23 DE JUNIO DE 2023 ( HALTEROFILIA)

power clean
Front squat pause
M.I.R.
AMRAP 30′ (with a Partner)
Station 1: “Michalski”
From 0:00-10:00,
– Partner A performs:
23 Wall Ball (20/14 lb)
53 Double-Unders
Partner B AbMat Sit-Ups*
Station 2: “Irvine”
From 10:01-20:00,
30 Alt Db Snatch (50/35 lb) 14 Box Jumps (24/20 in)

– Partner B Wall Sit*
Station 3: “Rittner”
From 20:01-30:00
12 Deadlifts (225/155 lb) 860 meter Run

– Partner B Burpees*
* Partner B performs the solo movement while Partner A does as many reps as possible of the
couplet for the current station. Partners switch as needed.

A ) EMOM 12’
1.- 8-16 HSPU
2.- 15/10 Calorías
3.- Rest
B ) For time: (cap 20’)

80 Thrusters (40kg/30kg) 60 Push ups
40 Power snatchs
20 toes to bar

8 Rounds
3’ ON- 1’ OFF
50 Double unders
16 Double DB hang C&J 8 Burppes
16 Box Jumps
Deadlift
– Shoulder press + split jerk
AMRAP 30’
– 400 mts Run
20 Back squats (50kg/35kg) 30 Burpees
20 Pull ups
30 Dumbbell snatchs
rest 90’’
5 Rounds
5’ On – 2’ Off
100 mts Run

20 one arm OHS
5 Burpees
20 one arm OH lunges
5 Burpees
20 one arm Thrusters

Back squat
Muscle snatch + power snatch + Ohs
A ) EMOM 12’
1.- 6 Shoulder press
2.- 20/20” lateral plank
3.- 20 Superman Rocks

B ) Every 4’ for 20 minutes
3x ( 1 power clean + 1 Push Press)
9 Box jumps
3x (1 Squat clean + 1 Thruster)
9 Push ups

A ) For time (Cap 36’)
800 mts Row
40 DB snatchs
30 Air Squtas
20 toes to bar
10 Wall climbs
1 Mile run
10 Wall Climbs
20 toes to bar
30 Air squats
40 DB snatchs
800 mts Row
WOD 20 DE JUNIO DE JUNIO DE 2023 ( HALTEROFILIA)

Front squat
Push Jerk + Split Jerk
Muscle Clean + Squat Clean
complete:
4 Deadlift + 10 Hollow
Rock
B) Amrap 16’
100 mts run
8 Power Snatchs
12 toes to bar
8 overhead Squats

EMOM 36’
1- 8 Devil Press
2- 16/12 Calories 3- 15 Box Jumps
4- 50 Single unders
Muscle clean
power clean
A ) ” CHINO ”
For Time
800 meter Run
30 Toes-to-Bars
600 meter Run
20 Toes-to-Bars
400 meter Run
10 Toes-to-Bars
200 meter Run
50 Bar Muscle-Ups
Each time you drop from the Pull-Up Bar, perform a Burpee penalty. Add 1 rep for each drop.
Ex: 1st drop = 1 Burpee, 2nd drop = 2 Burpees, etc.
“VALLES’’
For Time
Buy-In: 31 Push-Ups
Directly into, 4 Rounds of:
7 Dumbbell Thrusters (2×50/35 lb)
4 Dumbbell Snatches (50/35 lb, each arm) 20 Box Jumps (24/20 in)
20 Burpees
Buy-Out: 31 Push-Ups

Squat Clean
Deadlift
Push Press
A ) 3’ On – 1’ Off for 32’
set 1:
5 Hang Muscle Snatch
10 Bastard Burpees
Max Calories
set2:
10 Double KtB C&J
20 Jumping Lunge
Max DU

AMRAP 35′
10/10 One arm Ktb OHS
8 / 8 Ktb Snatch
6 / 6 Thruster
400 Run

Shoulder Press
Power Clean + Jerk
A) EMOM 12’
1o 4-6 Pull Up
2o 10-20 Push Up
B) AMRAP 16’
6 Db Devil Press 12 Db Snatch
9 T2b
24 DU
A ) 8 Rounds
3’ ON- 1’ OFF
Set 1 .-
10 Sit Up
10 Push Up
10 Clean Jerk
Max Cal
//
Set 2 .-
10 Sit Up
10 Push Up
10 Clean Jerk
Max Burpee

Front Squat
-Power Snatch
A ) 5 Rounds
5’ On – 2’ Off
200m Run
Amrap
15 Doble Db Clean
15 Wall Ball

Squat Clean
Hang Squat Clean
A) EMOM 16’
1.- Power Clean (build in weight)
4-4-3-3-2-2-1-1
2.- 100m Run
B) AMRAP 12’
12 Goblet Squats
10 Burpees
8 Deadlift (80kg / 60 kg )

A) Back Squat
Every 2 for 12’
6-6-4-4-2-2
snatch skill and Drill
B) AMRAP 16:
6 Power Snatch
6 Pull Ups
6 Burpee
WOD 12 JUNIO DE 2023 ( ENDURANCE )

Every 2′ for 30’
Set 1.- 15 Box Jump + 20 DB Snatch
Set 2 .- 6 Devil clean + 6 V sit Up + 6 Burpee
Set 3 .- recovery Calories

Squat Snatch
Snatch Balance
Jerk

LEGEND
6 Rounds for Time
7 Lateral Burpees
5 Snatches (135/95 lb)
47 Double-Unders

MATTB
5 Rounds For Time
400 mts Run 5 Burpees
20 Wall Ball Shots (20/14 lb) 30 Push-Ups

Clean and jerk
Snatch
A) EMOM 12’
1- 7 Devil press
2- 14/10 Calories
3- 7 Bar Muscle-Ups 4- 14 Box Jump
B) For Time
3-2-1 Lap run
40-30-20 Step-Ups
30-20-10 Dumbbell squats
20-10-5 Push ups

Every 5′ for 30′ :
set 1: 400 mts Run
then Amrap
6 hang Clean and jerks
set 2: 150 Double unders/ 300 single unders

Amrap
20 OneArm ktb snatch
20 air squat
WOD 08 DE JUNIO DE 2023 (HALTEROFILIA )

– Pull snatch
– kang squat
– Squat clean
– Push Press + Push Jerk
Muscle snatch
Overhead Squat
Back squat
A) Every 90” For 12′
100 mts Run+ 3 hang Squat clean
Then Emom 3′
Build 1 Heavy Squat clean
B) Amrap 15′
18 toes to bar
15 Hang clean (40kg/30kg) 9 Burpees
6 Strict HSPU

Muscle snatch
Overhead Squat
Back squat
Split Jerk
Pull Clean + Squat Clean + Split Jerk
A) EMOM 10’
ODD – 8 Strict press EVEN – 12 Bent over row
B) 5 Rounds (cap 20′)
60 Double-Unders
3 Rope Climbs
6 overhead squats (40kg/30kg)
12 kettlebell swings (32/24)

Amrap 40’
200 mts Run
6 wall climbs
9 Burpee knee to chest 12 Devil Press
15 Box Jumps
WOD 05 DE MAYO DE 2023 (CROSSFIT)
A) Every 5′ For 30′
Set 1
20/15 Calories
10 bastard Burpees
10 Thruster (40/30)
10 Pull-Ups
Set 2
200 mts Run
16 wall balls
8 Burpees box Jumps
8 Devil press
WOD 05 DE JUNIO DE 2023 (ENDURANCE )

1- 100 mts run
2- 20 Overhead swings
3- 50 Double Unders
4- 6 Burpee shuttle Run (5mts)
5- 20 Hollowrocks
6- 20 Push ups
WOD 05 DE JUNIO DE 2023 (HALTEROFILIA )
SQUAT SNATCH
POWER CLEAN + FRONT SQUAT + SQUAT CLEAN
EBBA
4 Rounds for Time
74 Double-Unders
17 Power Cleans (50/30 kg) 14 Shoulder-to-Overhead (50/30 kg)
53 calorie Row

Back squats
Power Snatch
Power Clean and
jerk
A)Every 2′ For 16′ Set 1- 8 Back Squats Set 2- 25/18 Calories
B) Amrap 15′ (in pairs, i go you go)
18 wall ball shots (try unbroken)
6 synchro Burpees
18 Box Jumps
6 Power Snatch
A) 5 Rounds
5’ On – 2’ Off
200 mts Run
20 KTB snatchs
10 Burpees
max DB thrusters (x2)

A) Rounds
5’ On – 2’ Off
200 mts Run
20 KTB snatchs
10 Burpees
max DB thrusters (x2)
Deficit Deadlift
Tempo Back Squat
Hang clean and jerk
WOD 31 DE MAYO DE 2023 ( ENDURANCE )
Every 2’for36’
set 1: 15 Calories + 30 Air Squats
set 2: 100 mts Run + 30 Russian Swings
set 3: 50 Double Unders + weighted lunges
WOD 31 DE MAYO DE 2023 ( HALTEROFILIA )
Hang Muscle Snatch
Hang Squat Clean
Front Squat from the floor
WOD 31 DE MAYO DE 2023 ( CROSSFIT )
A) EMOM 10 minutes :
ODD – 5-10 strict Pull ups EVEN – 8 strict Press
B) 5 Rounds
100 mts Run
8 Jerks (50kg/35)
12 Chest-to-Bar Pull ups 8 Devil press
A) Running Clock
— Min 0 to 8
150 Calories
Rest 1′
—Min 9 to 17′
EMOM 8′
ODD- 2 Rope Climbs
EVEN- 5 Deadlifts (120/90)
Rest 1′
—Minute 18 to 26′
EMOM 8′
ODD- 16 Burpees
EVEN- 16 Overhead swings
WOD 30 DE MAYO DE 2023 (ENDURANCE)

EMOM 36’
1- 7 devil press
2- 14 Box Jumps
3- 7 Bar Muscle ups
4- 14 Wall balls
5- 7 Burpees shuttle run
6- 14 Handstand Push ups

MUSCLE CLEAN
POWER CLEAN + PUSH PRESS
DEADLIFT
A) EMOM 20 minutes:
1.- 8 Clean and jerks
2.- 40 Double-Unders
3.- 12 Dumbbell squats
4.- 1 Lap Run
B) Every 90″ for 9 minutes

build a heavy clean and jerk Set 1-2: 2 Power clean + 1 Front Squat + 1 jerk
Set 3-4: 2 Squat clean and jerk
Set 5-6: 1 Squat clean and jerk

A) AMRAP 40’
(team of Three)
teammate A: 30 Calories teammate B: Max Knee to chest
teammate C: Max ktb Complex: 2 Russian swings + 2 Goblet squats
Every 5 minutes: 7 synchro burpees

Hang Squat Snatch
Pull Snatch
Hero Wod
” MURPH ”
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Wear a Weight Vest (20/14 lb)
Escaled
” MURPH”
For time
1 mile Run
10 Rounds
10 Pull ups
20 Push ups
30 Air Squat
3/4 de Murph
1200 mts Run
75 Pull ups
150 Push Ups
225 Air squat
1200 mts Run

Murph demarcation
Buy-In: 1,000 meter Row
800 meter Run (together)
50 Pull-Ups
100 Push-Ups
150 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats

Front Squat
Push Jerk
Squat Clean

–A) Every minute on the minute For 10 minutes complete:
ODD – build 3 Rm hang squat clean
Even – 40 Double unders
B) Amrap 18′
15 calories
2 Rope Climbs
15 Calories
4 Bar Muscle-Ups
15 Calories
6 Thrusters
15 Calories
A) Every 3 minutes For 33 minutes
complete Set 1-3-5-7-9
200 mts Run
5 Devil press
10 Dumbbell squats
Set 2-4-6-8-10
21/16 Calories
10 Double kettlebell C&J 8 Lunges Farmer position
At the minute 15, rest 3 minutes.
Tall snatch + back
Push press + OHS
Hang squat snatchs
A) 4 Rounds (cap 12′)
5 heavy Deadlifts (build in weight)
5 x 1 wall climbs + 1 Burpees
B) 3 Rounds (cap 18′)

200 mts Run
10 hang power clean and jerk (50kg/35kg)
Dumbbell complex
1 Man maker +
2 Dumbbell snatchs +
3 hang clusters +
4 Deadlifts

A) Amrap 30′
400 mts Run

36 Double unders
30 Kettlebell Swings 24 Shuttle run (5mts) 18 Box Step-Ups (ktb) 12 Push ups

Pull clean + power clean +
squat clean + jerk + split jerk
Squat clean and jerks
A) Every minute on the minute For 10 minutes complete:
ODD – 6/6 Bent over row + 12 Push ups
EVEN – 6/6 Shoulder press + 12 Pull-Ups
B) conditioning Running Clock Minute 0 to 3
400 mts Run Then
3 to 10
Amrap 7′
6 Devil press
36 Double-Unders
10 to 13
400 mts Run Then
13 to 20 Amrap 7′
12 Toes to bar
6 Box jumps

A) 1 mile Run
Then… “Open 16.5”
21-18-15-12-9-6-3 Reps For Time
Thrusters (95/65 lb)
Bar Facing Burpees
WOD 23 DE MAYOR DE 2023 ( HALTEROFILIA )
Hang Power Snatch
Squat Snatch
Front Squat
A) Every minute on the minute For 40′
1- 14/10 Calories (Sprint)
2- 10 Thrusters (40kg/30kg)
3- 50 Single unders /crossover

4- 15 Overhead Swings (32kg/24kg)
At minute 32′
on the minute, build a heavy Squat Clean

A) Amrap18′
200 mts Run
8 Burpee toes to bar

18 wall balls
8 Double DB Squats clean 18 Push-Ups
B) Everyminuteonthe minute For 18′

complete:
1- 50 Double-Unders
2- 8 Handstand Push-Ups 3- 10 Burpees iShuttle run

Squat Clean
Clean and Jerk
WOD 19 DE MAYO DE 2023 ( CROSSFIT )...
The Wirtz
4 Rounds for Time
14 calorie Bike
14 calorie Bike
10 Air Squats
14 calorie Bike
10 Burpees

CrossFit Harstad Memorial WOD
MARIA
AMRAP in 25 minutes
5 Devil Presses (2×22.5/15 kg)
20 Double Dumbbell Front Rack Reverse Lunges (2×22.5/15 kg)
19 calorie Row
Back Squat
Snatch
Clean and Jerk
Hang Power Snatch
Deficit Clean
Front Squat
A) For Time in pair: Cap 35′
800 mts Run
21 Deadlifts (100kg/70kg) (i go, you go)
800 mts Run
800 mts run
9 Deadlifts (120kg/80 kg)
In the remaining time (mini pump series)
Amrap
10 Shoulder press (empty bar)
10 Push ups
10 T raises (5/5 plate – 2,5/2,5plate)
Pull clean + power clean+ hang squat clean
Deficit Deadlifts
ODD – 100 mts Run
EVEN – 20 Overhead swings
Rest 2′
ODD – 7 Devil press
EVEN – 30 Air Squats
Rest 2′
ODD – 10 GHD Sit ups
EVEN – 20 Lunges (plate 20kg/10kg)
A) FOR Time in pairs
1 mile Run
50 Burpees Pull-Ups
100 Push ups
200 wall balls
100 Push ups
50 Burpees Pull-Ups
1 mile row/4000 mts bikeerg
1- 18/15 wall balls
2- 50 Double-Unders
3- 15 Burpees
Rest 2′
1- 4 snatch + 4 OHS + 4 thrusters (40/25)
2- 20 toes to bar/Knees to Elbows
3- 15/12 calories
A) Every 4′ For 16 minutes complete:
10 Burpees box Jumps
20 kettlebell Clean and jerks (25/16)
2 Rope Climbs
B) Amrap 16′
200 mts Run
30 Sit ups
50 Double unders
20 Push-Ups
A)Every minute on the minute For 15 minutes complete:
1- 8 Back Squats
2- 14/10 Calories
3- 18 Box Step-Ups
B) minute on – minute off for 14 minutes:
Build a 3Rm thrusters:
*Max pull ups 30” + 3 Heavy Thrusters from the floor
Pull snatch + muscle snatch+power snatch
Squat snatch
Seated Shoulder press
Pull snatch + muscle snatch+ power snatch
Squat snatch
Seated Shoulder press
KENT
AMRAP in 28 minutes
25 Dumbbell Hang Squat Cleans (50’s/35’s lb)
30 Burpees
From 12:00-13:00, Rest in silence
DAVID (WATSON)
5 Rounds for Time
5 Clean-and-Jerks (60/40 kg)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
WOD 12 DE MAYO DE 2023 ( HALTEROFILIA)
Squat Snatch
Push Press
Back Squat
● A) Every minute on the minute For 30 minutes complete:
1- 15/12 calories
2- 50 Double-Unders
3- 15/12 calories
4- 10 Sumo Deadlift High-Pull (40kg/30kg) 5- 15/12 Calories
6- 15 Burpees

Hang squat clean + split jerk
Front Rack Reverse Lunge
A) Amrap 30′
400 mts Run
13 Devil press
13 Box step ups
ODD – 5 Muscle snatch EVEN – 1 chelsea
B ) Amrap 18′
50 Double unders
21 Front Rack Lunges 15 Burpees over the bar 9 Overhead Squats
6 Bar Muscle-Ups
Squat snatch
Pull snatch
A) 6 Rounds (cap 35′)
100 Double unders
12 DB Hang Squat Clean
24 Jumping Squats
12 Jerks
24 kettlebell SDHP
1- 2 Rope Climbs
2- 15/12 Calories
3- 15 Thruster (40kg/25 kg) 4- 10 Burpess Box Jumps
Then…
800 mts Run (5′)
Then…
● B) Every 90” For 9′
Set 1-2: 3 Squat clean 70% Set 3-4: 2 Squat clean 80% Set 5-6: 1 Squat clean 90%
—————————————–
Squat clean
Split jerk
ODD : 18 Calories
EVEN : 18 Burpees
B) 5 Rounds
200 mts Run
5/5 one arm thrusters
Memorial Wod
Miguel AA
Amrap 35′
Team of five
Teammate A: 58 Sit-Ups
Teammate B: 24 wall balls
Teammate C: Max Single unders
Teammate D: 24 Calories
Teammate F: 58 Russian swings
Every 3′
6 synchro Burpees
6 Synchro Thrusters
Goal all team: 2023 Single unders

Power snatch + snatch ballance + OHS
Back Squat
Power snatch + snatch ballance + OHS
Back Squat
A) for time (15′)

10-8-6-4-2
Thrusters (50kg/35 kg)
5-4-3-2-1
Rope Climbs
B) Amrap 6′
30 Double unders
5 Burpees
C) Every minute on the minute for 6′
Build a heavy complex
1 Power clean + 1 Hang squat clean + 1 jerk
————————————————-

TEEG
1,000 meter Row
30 Pull-Ups
800 meter Run
30 Pull-Ups
1,000 meter Row

Low Hang power snatch + ohs
Squat Snatch
RYAN MURAMOTO
AMRAP (with a Partner) in 34 minutes
100 Burpee Box Jump-Overs (24/20 in)
800 meter Run
800 meter Run
200 Double-Unders (100 each)
800 meter Run
Deadlift
Back Squat
Power Clean

A) 5 Rounds in pairs (cap 15′)
12/10 Calories
15 Toes to bar/Knees to Elbows
B) For Time (cap 15′)
30-20-10
Wall balls
10-20-30
Kettlebell swings
A) Emon 16’
1.- 3 BACK SQUATS + 20 Single unders
2-. 8 Db Strict press + 4 Burpees
B)3 Rounds For Time

400 mts Run
50 Double unders
8Power snatch
24Wall balls
WOD 28 DE ABRIL DE 2033 ( CROSSFIT )

BATMAN
For Time
Buy-In: 100 Air Squats
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Kettlebell Swings (24/16 kg)
200 meter Run (All of the above with a Weight Vest (20/14 lb))
Buy-Out: 4 Sets of 5 Deadlifts (80% max)
WOD 28 DE ABRIL DE 2023 ( HALTEROFILIA )

Squat clean + 1 front squat + 1 jerk
power snatch + OHS
Front Squat
Muscle Clean
Power Clean
WOD 27 DE ABRIL DE 2023 ( ENDURANCE )

A) FOR Time
1000mts -800mts -600mts -400mts -200mts
RUN
50-40-30-20-10
Dumbbell snatchs
21-18-15-12-9
Burpees over the box
A) Every 90″ for 15′ complete:
12/8 Calories + 2 Back Squats (build in weight)
● B) Amrap 15′
3 Rope Rope Climbs
9 Power Snatchs (40kg/25kg)
12 Overhead Lunges
Pull snatch + low hang squat snatch + High hang squat snatch
Push press
1- 10 Hang clusters (40kg/25kg)
2- 100 mts Run
3- 20 Overhead swings (24kg/16kg)
4- 50 Single unders/ 50 crossover
ODD- 5 weighted Pull ups
EVEN – 10/5 Handstand push ups
B) 3 Rounds For Time:

100 Double unders
20 x (1 Burpees + DB Cluster) 20 Toes to bar
20 Alternating Dumbbell snatchs
Hang Power clean + power clean + push press + push jerk
Front squat
A) Amrap 35′ (in pairs)
30 Devil press
60 Calories
90 Sit ups
30 Dumbbell Box step ups
60 Calories
90 Push-Ups
30 Dumbbell Lunges (Farmer position)
60 Calories
90 Toes to bar
30 Double Deadlifts
60 Calories
90 Burpees
A) Every 90″ for 15′ Complete:
5x 3 Power Cleans + 3 JERKS
5x 1 Power clean and jerk (Build in weight)
B) For Time (18′)

800 mts Run
.
400 mts Run
30 Hang Clean (70kg/50kg) 10 Burpees over the bar
.
200 mts Run
30 Clean-and-Jerks (60kg/40kg)

Snatch ballance
OverHead Squat
Snatch
A) 4 Rounds
500 mts Run
12 Kettlebell snatchs (Left)
12 kettlebell Thrusters (left)
50 Double-Unders
12 kettlebell snatchs (right)
12 kettlebell Thrusters (right)
50 Double-Unders
Rest 1′
● A) Every minute on the minute For 35 minutes complete:
1- 7 Devil press
2- 14 calories
3- 7 Front Squats (70kg/50kg) 4- 14 Box Jumps
5- 7 Bar Muscle-Ups

BRENNAN
1,000 meter Row
750 meter Row
30 Squat Snatches (95/65 lb)
500 meter Row
250 meter Row
10 Squat Snatches
WOD 21 DE ABRIL DE 2023 (HALTEROFILIA)

Back Squat
Deadlift
Snatch
MAFIA 57
5 Rounds for Time
530 meter Run
50 Alternating Walking Lunges
38 Sit-Ups
25 Push-Ups
9 Burpees Over Kettlebell
A) Amrap 35′
400 mts Run
50 Double-Unders
15 Devil press
15 Box Step-Ups (Dumbbell)
15 Sit ups
2 Rope Climbs
ODD – 10 SDHP (50kg/35kg)
EVEN – 10/10 Weighted Bulgarian Squats
B) Amrap 18′
10 Toes to bar
20 Wall balls
10 Push-Ups
WOD 20 DE ABRIL DE 2023 (HALTEROFILIA)
Clean & jerk
1- 5 Dumbbell snatchs + 10 Front Rack lunges
2- 15/12 calories
3- 1 Lap Run
Rest 3′
B) Every minute on the minute For 12 minutes complete:
1- 10 Burpees Box Jumps
2- 50 Double-Unders
3- 7/5 Bar Muscle-Ups
Back Squat
Push Press
Power Clean
A)Amrap 35′
3 Rounds
12-09-06 Hang Power Clean ( 60 /40 kg )
21-15-9 Push ups
3-2-1 Rope climb
1 Lap Run each Round
Build a heavy Squat clean and jerk
Low Hang power clean + high hang squat clean
Squat snatch
Power clean+push press
Squat clean
WOD 17 DE ABRIL DE 2023 (ENDURANCE)
A) 5 Rounds
200 mts Run
15 OverHead squats (30/20)
15 Dumbbell Front Rack lunges (x2 DB)
15 Dumbbell jerks
A) For Time in pairs
80 calories
100 Ktb Thruster
60 one arm overhead squats
40 Pull-Ups
20 Synchro Burpees
40 Pull ups
60 one arm overhead squats
100 Ktb Thruster
HELP WITH HEART
For Time
1,600 meter Run
Then, 5 Rounds of:
20 Burpees
10 Single-Arm Dumbbell Snatches (50/35 lb)
10 Single-Arm Dumbbell Thrusters (50/35 lb)
10 Single-Arm Alternating Dumbbell Devil Presses (50/35 lb)
Finally, perform:
400 meter Weighted Run (50/35 lb)
Clean & push jerk
Good Mornings
Front Squat
BEX
AMRAP in 35 minutes
30 Toes-to-Bars
800 meter Run
WOD 13 DE ABRIL DE 2023 ( ENDURANCE)
1- 14 thrusters (40/25)
2- 21 toes to bar
3- 14 Calories
4- 21 Wall balls
5-rest
WOD 13 DE ABRIL DE 2023 ( HALTEROFILIA)
Low hang squat clean + squat + jerk
hang clean Pull
A) 2 Rounds
100 mts Run
24 one arm Jerks
12 Bastard burpees
Rest 2′
B) 3 Rounds
100 mts Run
18 Alternating Dumbbell snatchs
8 Bastard Burpees
Rest 2′
C) 4 Rounds
100 mts Run
12 Overhead Lunges
4 Bastard burpees
Hang squat snatch + squat snatch + OHS
Pull snatch
A)Every 90″ for 15′
10-8-6-4-2
Hang squat Cleans (as heavy as possible)
B) 5 Rounds
6 Hang Clean and jerks (60kg/40kg)
12 Deadlifts
15 Push-Ups
Snatch 3 positions
Back squat
A) Every 2′ For 10 minutes complete:
100 mts Run + 5 Hang Power snatchs
B) Amrap 8′
50 Double-Unders
Overhead squats (10-8-6-4-2)
C) Amrap 8′
10 Box Jumps
20 Russian swings
A) Every 3 minutes for 15′ minutes complete:
100 mts Run
10 Burpee Toes to bar
5 Devil press
ODD – 1 Man makers + Max Single unders/crossover
Even – 20 wall balls
A) FOR Time
50-40-30-20-10
kettlebell swings
Push ups
200 mts run each Round
B) 21-15-12-9-6
Box Jumps
Turkish sit ups
Power clean + front squat
Pull clean
A) Minute 0 to minute 7
800 mts Run
Then…
Every minute on the minute For 5′
5 Single Clusters (building in weight)
Minute 12 to 19
800 mts run
Then…
3 x (1 Devil press + 1 Thruster)
Minute 24 to 31
800 mts Run
Then…
1 Muscle-Ups + 10 Wall balls

A) 4 Rounds
50 Double-Unders
20 Burpees
10 x kettlebell complex (left)
400 mts Run
10 x kettlebell complex (right)
20 Burpees
50 Double-Unders
Kettlebell complex
5 snatchs
5 Clean and jerks
5 OverHead Lunges
YULETIDE
AMRAP in 40 minutes
2,000 meter Run
30 Clean-and-Jerks (42/30 kg)
30 Bar Over Burpees
30 Power Snatches (42/30 kg)
In the remaining time, AMRAP of:

Calorie Row

“T. RED”
21 Rounds of:
1 Bar Muscle-Up
1 Deadlift (315/225 lb)
Then, 21 Rounds of:
1 Power Clean (225/135 lb)
23 Push-Ups
Cash-Out: 400 meter Weighted Partner Run (20/14 lb

Hang power Clean + HANG squat clean
Clean pull
5 Rounds
50 Double-Unders
21 Wall balls
15 Pull ups
12 Dumbbell snatch
9 Toes to bar
A) Amrap 8′
10 Calories
4 Devil press
12 Box Jumps
B) Amrap 8′
1 Lap Run
8 Hang power snatchs
16 Push ups
C) Amrap 8′
50 Double unders
16 Overhead swings
24 Lunges
Hang power snatch + 2 OHS
Squat snatch
Hang Power Clean + Power Clean + Split Jerk
Shoulder press
A) 5 Rounds
200 mts Run
2 Rope Climbs
8 Double Hang squat Clean
12 Burpees
8 Double jerks
12 Dumbbell Box step ups
A) team of three
Running clock
0:00 to min 9:00
1 mile Run Together
min 9:00 to min 18:00
Teammate A: accumulate 100 calories
Teammate B & C: max squat clean 60/40 (Single alternating)
min 18:00 to 27:00
Teammate A: accumulate 100 Pull-Ups
Teammate B & C: max Deadlifts 100kg
min 27:00 to 33:00
Emom 6′
ODD – 15 Burpees
EVEN – build a heavy thrusters
WOF 31 DE MARZO DE 2023 ( HALTEROFILIA )
Snatch 3 position
Front Squat
MAFIA 57
5 Rounds for Time
530 meter Run
50 Alternating Walking Lunges

38 Sit-Ups
25 Push-Ups
9 Burpees Over Kettlebell

MAMBA MENTALITY
For Time
Buy-In: 1,996 meter Air Bike
Then, 5 Rounds of:
24 Double-Unders
2 Muscle-Ups
13 Burpees
Buy-Out: 60 calorie Row
Squat Clean
Front Squat
A) 4 Rounds for time (cap 35′)
200 mts Run
20 Front rack Lunges (x2 DB)
10 Burpees over the Dumbbells
1 Rope Climb
50 Double-Unders
1 Rope Climb
10 Burpees over the Dumbbells
20 Dumbbell squats
200 mts Run

A) Amrap 30′
1 km run
Amrap
30 wall balls shots
15 Burpees
30 Box Jumps
15 Deadlifts (100 kg/70kg)
15 toes to bar
A) For time in pairs
800 mts Run
100 calories
50 Burpee DB Clusters
50 Box Step-Ups (Dumbbell)

400 mts Run
40 Calories
40 Devil press
40 Box Jumps

ODD: 8 Strict press

EVEN: 8/12 strict pull ups
Set 1-3:3 (1 power Clean + 1 hang squat clean)
Set 4-6: ( 1 Squat clean + 1 Hang squat clean)
Set 7-10:1 Squat clean BUILD IN WEIGHT
B) For time
21 – 15 – 9
Hang CLEAN (60kg/40kg)
CHEST-TO-BAR
HANDSTAND push ups
Power snatch
Squat snatch
Front Rack lunges
A) For Time
21-18-15-12-9-6-3
Hang Power Snatch (40/25)

Toes to bar
Thrusters
Burpees
100 mts Run each

A) 5 Rounds
400 mts Run
12 Dumbbell OverHead Squat
6 Burrols
12 Dumbbell jerks
6 Burrols
12 Devil press
Back Squat
Clean
Pull Clean
A) 10 Rounds
100 mts Run
30 Double unders
20 Alternating snatchs
1 Legless/ 2 Rope Climbs

Snatch
Pull snatch
Clean
A) 10 Rounds
100 mts Run
30 Double unders
20 Alternating snatchs
1 Legless/ 2 Rope Climbs

“BLANCH“
12 Rounds for Time
41 Double-Unders

Snatch ballance
Squat SnatcH
Muscle Clean
YVONNE
76 Air Squats
76 Dumbbell Push Presses (2×50/30 lb)
76 AbMat Sit-Ups
76 Burpees
76 Med Ball Twists (20/14 lb)
76 Push-Ups
76 Dumbbell Thrusters (2×50/30 lb)
400 meter Run with Partner
A) Every 90” For 15 minutes complete:
Set 1 – 3 Front Squats
Set 2- 6 Back Squats
B) For Time
400 mts Run
50 wall balls
200 mts Run
30 Wall balls
400 mts Run
Hang power clean+hang squat clean + front squat
Front Rack lunges
A) Amrap 18′
200 mts Farmer carry
In the remaining
30 Double unders
4 Burpees Box Step-Ups
5 Dumbbell Hang Clean-and-Jerks
1- 15/12 Calories
2- 200 mts Run
3- 20 Db Snatch
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Every minute on the minute For 20 minutes complete:

WOD 26 DE MARZO DE 2024 ( ENDURANCE )

10 Shuttle Run (5 mts)

10 Double Hang C&J

WOD 26 DE MARZO DE 2024 ( HALTEROFILIA)

Every minute on the minute For 15’

WOD 25 DE MARZO DE 2024 ( ENDURANCE )

100 mts Run

100 mts Run

100 mts Run

WOD 25 DE MARZO DE 2024 ( HALTEROFILIA )

San Diego Police Department Hero WOD

WOD 22 DE MARZO DE 2024 ( HALTEROFILIA )

20/12 Push ups

In the remaining time building a heavy hang squat clean

WOD 21 DE MARZO DE 2024 ( ENDURANCE )

WOD 19 DE MARZO DE 2024 ( HALTEROFILIA )

2- 15/12 bike calories

WOD 20 DE MARZO DE 2024 ( CROSSFIT )

WOD 20 DE MARZO DE 2024 ( ENDURANCE )

WOD 20 DE MARZO DE 2024 ( ENDURANCE )

WOD 19 DE MARZO DE 2024 ( CROSSFIT )

WOD 18 DE MARZO DE 2024 ( CROSSFIT )

Rest 1 minute, then:

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)

♂ 95, 135 lb (43, 61 kg)

All for time:

Rest 1 minute, then:

Time cap: 15 minutes

♂ 65 lb, 95 lb (29, 43 kg)

WOD 18 DE MARZO DE 2024 ( ENDURANCE )

100 mts Run

100 mts Run

100 mts Run 20 Push ups

WOD 15 DE MARZO DE 2024 ( CROSSFIT )

WOD 15 DE MARZO DE 2024 ( ENDURANCE )

WOD 15 DE MARZO DE 2024 ( HALTEROFILIA )

3 Rounds (cap 18’)

WOD 14 DE MARZO DE 2024 ( HALTEROFILIA )

WOD 13 DE MARZO DE 2024 ( CROSSFIT )

EVEN – 12 DB strict press

4 Rounds (cap: 18’)

WOD 13 DE MARZO DE 2024 ( ENDURANCE )

Every minute on the minute For 10 minutes complete:

Every minute on the minute For 10 minutes complete

WOD 13 DE MARZO DE 2024 ( HALTEROFILIA )

6 Bar Muscle ups

WOD 12 DE MARZO DE 2024 ( ENDURANCE )

WOD 12 DE MARZO DE 2024 ( HALTEROFILIA)

B) Every 90″ For 21 complete

WOD 11 DE MARZO DE 2024 ( ENDURANCE )

WOD 11 DE MARZO DE 2024 ( HALTEROFILIA )

200 meter Run

WOD 08 DE MARZO DE 2024 ( CROSSFIT )

Then, 20 Rounds of:

16 Kettlebell Swings (1.5/1 pood)

WOD 07 DE MARZO DE 2024 ( CROSSFIT )