Author Archives: Excelsior

Crossfit – Thu, Oct 16 Chest-To-Bar Pull-ups (4×6 90” Rest Between Rounds ) WOD EMOM x 4 Rounds (16 Mins Total) (AMRAP – Rounds and Reps) 1- 10 C2B/Pull Ups 2- 200 Mts ROW 3- 12 TTB 4- 200 Mts Run

Crossfit – Wed, Oct 15 Front Squat (3×5 @75% SS 3×6 Squat Jump) WOD 12 MINS LADDER (AMRAP – Rounds and Reps) 4-8-12-16…. ETC Front Rack Reverse Lunges (40-25 Kg) Russian Swings (24-16 Kg) Half Burpees

Crossfit – Tue, Oct 14 Handstand Push-ups (3×5 SS 30” Hollow Rock) WOD 1 AMRAP 8 MINS (AMRAP – Rounds and Reps) 250 Mts ROW 5 STRICT HSPU/ 10 PIKE PU 21 ABMAT Sit Ups Rest 4 Mins WOD 2 AMRAP 8 MINS (AMRAP – Rounds and Reps) 250 Mts RUN 6 BB Push Jerk […]

Crossfit – Mon, Oct 13 Bench Press (3×6 Progressive weight) SS 3×8 DIAMOND PU WOD WOD NO MESURE PART A – AMRAP 10 MINS 10+10 Kb Push Press STRICT (24-16 Kg) 3+3 KB TGE (20-12 Kg) 30” Hand Stand HOLD/ Pike HOLD PART B – AMRAP 10 MINS 10+10 SA KB Bench Press (24-16 Kg) […]

Skills work – Sun, Oct 12 Snatch (RM)

Crossfit – Sun, Oct 12 GUIDOS WILDCARD

Crossfit – Sat, Oct 11 Power Snatch (5 x 3 70%) WOD 8 Mins Ladder (AMRAP – Rounds and Reps) 1 Push Press (45-35 Kg) 1 Lateral Burpees (2-2,3-3,4-4,5-5,6-6 …)

Crossfit – Fri, Oct 10 WOD 1 12 Mins Ladder (AMRAP – Rounds and Reps) GROUP 1 20 DU / 40 SU 5 Power cleans (40-25 Kg) (40+10, 60+15, 80+20, 100+25…) Rest 5 Mins WOD 2 12 Mins AMRAP (AMRAP – Rounds and Reps) 10 KB Box Stepsover 10 Right arm Push Press KB (24-16 […]

Crossfit – Thu, Oct 9 Deadlift (3 x 5 Progressive weight to 90%) WOD AMRAP 10 Mins (AMRAP – Rounds and Reps) 10 SDHP (50-35 Kg) 15 Air Squats 20 WB/Bumper Russian twist (9-7)(15-10)

Crossfit – Wed, Oct 8 Handstand Walk (15 Mins Skills works) VIRIBUS BENCHMARK WOD Surprise! Sorpresa!