Workout of the Day en Crossfit Vallecas
Todos los Wod.
WOD 07 DE AGOSTO DE 2026 ( CROSSFIT )
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For Time:
Buy-in: 1,077 meter Row
Then, 3 rounds of:
7 Burpee Box Jump Overs (24/20 in)
16 Alternating Dumbbell Snatches (50/35 lb)
19 Front Squats (135/95 lb)
Cash-out: 66 Push-Ups
WOD 07 DE AGOSTO DE 2026 ( ENDURANCE )
DANNY (10-32)
AMRAP in 20 minutes:
30 Box Jumps (24/20 in)
20 Push Press (34/25 kg · 75/55 lb)
30 Pull-Ups
WOD 07 DE AGOSTO DE 2026 ( HALTEROFILIA)
Snatch
Clean and jerk
WOD 06 DE AGOSTO DE 2026 ( ENDURANCE)
3 ROUNDS FOR TIME, IN PAIRS
30 Calories (I go, you go)
40 Box Jumps (I go, you go)
30 Calories
40 Synchro Russian Swings
30 Calories
400m Run (together)
WOD 06 DE AGOSTO DE 2026 ( HALTEROFILIA )
Power Clean + Push Jerk
Snatch balance
WOD 06 DE AGOSTO DE 2026 ( CROSSFIT )!
A) EVERY 90″ FOR 12 MIN ‘
1 Power Clean + 1 Hang Power Clean + 1 Jerk @ 50-55% (technical)
B) FOR TIME (20-46)
40 Wall Balls
30 Sit-Ups
20 Wall Balls
10 Hang Power Cleans (60/40 kg)
800m Run
10 Hang Power Cleans (60/40 kg)
20 Wall Balls
30 Sit-Ups
40 Wall Balls
WOD 05 DE AGOSTO DE 2026 ( CROSSFIT )
A) FRONT SQUAT · EVERY MINUTE FOR 10 MIN (8-18)
2 Front Squats @ light-moderate (RPE 6, controlled)
B) 8 ROUNDS (18-46) @ RPE 6-7
5 Overhead Squats (40/25 kg)
10 Pull-Ups
15 Push-Ups
WOD 04 DE AGOSTO DE 2026 ( CROSSFIT )
A) EMOM 12 MIN
Min 1: 8 Ring Dips
Min 2: 16 KB Upright Rows
Min 3: 24 Double-Unders
B) 4 ROUNDS
15/15 Kettlebell Snatch (15 each side)
15 Box Jumps
15 Toes-to-Bar
