Monthly Archives: September 2025

Crossfit – Wed, Oct 1 HSPU Skill Works WOD 6 Rounds For Time (6 Rounds for reps) 5 Burpees WB 30 DU/60 SU 5+5 Devil Press KB (16-10 Kg) 20 Sit UPS

Crossfit – Tue, Sep 30 Hang power Clean and Jerk (2 Rounds for reps) 1×2 WOD CHIPPER TC- 13 Mins (Time) 30 STO (35-25 Kg) 15 Burpees Bar Jumps 30 Thruster (35-25 Kg) 15 Burpees Bar Jumps

Crossfit – Mon, Sep 29 Back Squat (3X3 @90%) SS 3×5 Deficit KB DL (24-26 Kg) WOD AMRAP 3 Mins- 3 Rounds (AMRAP – Rounds and Reps) 12 KB Cleans (24-26 Kg) 6 TTB/12 K2E 3 Burpees FINISHER ABS

Skills work – Sun, Sep 28 Front Squat (1×1 100%)

Crossfit – Sun, Sep 28 GUIDOS WILDCARD

Crossfit – Sat, Sep 27 Hang Snatch (1 x 1 Building to a challenging weight for a good technique) WOD 5 Rounds (AMRAP – Rounds and Reps) 3 Mins AMRAP 3 Power Snatch (50-35 Kg) 6 Burpees 9 Air Squat

Crossfit – Fri, Sep 26 E2MOM 12 Mins (12 Rounds for reps) 15 Wall Ball (9-7 Kg) Then máximum effort HB Swing (16-24 Kg) Rest 3 Min E2MOM 10 Mins (10 Rounds for reps) 15 American Swings (24-16 Kg)Then máximum effort Push Ups Score KB Swings and Push Ups

Crossfit – Thu, Sep 25 Deadlift (3 x 6 Same weight @75%) PARTNER WOD IN SYNC ALWAYS (2 Rounds for reps) 2 rounds for time 1- 25o Mts Row. 2- 25o Mts Run 20 Kb Goblet Squat 15 WB Russian Twist 10 Plank Hand taps

Crossfit – Wed, Sep 24 Handstand Push-ups (15 Min Skill and Refinement) WOD AMRAP 22 MIN (AMRAP – Rounds and Reps) 10 Wall Balls 5 HSPU / 10 Pike PU 30 DU / 60 SU 500 m Run

Crossfit – Tue, Sep 23 Hang power Clean and Jerk (Weight) 1×2-Build yo a challenging weight for good technique WOD AMRAP 12 Min (AMRAP – Rounds and Reps) 7 Power Cleans 7 KB Russian Swings (24-16 Kg) 7+7 Front Rack Rev. Lunges