Workout of the Day en Crossfit Vallecas
Todos los Wod.
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
WOD 04 DE AGOSTO DE 2026 ( ENDURANCE )
5 ROUNDS
100m Run
50m Plate Farmer Carry (left arm)
10 Dumbbell Jerks (left arm)
50m Plate Farmer Carry (right arm)
10 Dumbbell Jerks (right arm)
10 Burpees
WOD 04 DE AGOSTO DE 2026 ( HALTEROFILIA )
Overhead squat
snatch
Clean and Jerk
WOD 03 DE AGOSTO DE 2026 ( CROSSFIT )
A) EVERY 90″ FOR 12 MIN
3 Squat Cleans
B) AMRAP 18 MIN
21 Air Squats
15 Sit-Ups
9 Hang Power Cleans
100m Run
WOD 03 DE AGOSTO DE 2026 ( ENDURANCE )
5 ROUNDS,
REST 2:30
400m Run
24 Kettlebell Swings
12 Goblet Squats
WOD 03 DE AGOSTO DE 2026 ( HALTEROFILIA)
Clean and jerk
Front squat
snatch
WOD 31 DE JULIO DE 2026 ( CROSSFIT )
ARTIE STEVENS
· AMRAP CON COMPANERO, 29 MIN
5 Rounds of:
Minuto 1: Wall Ball Shots (9/6 kg · 20/14 lb)
Minuto 2: Toes-to-Bar
Minuto 3: Box Jumps (24/20 in)
Minuto 4: Push Press (34/25 kg · 75/55 lb)
Minuto 5: Row (calorias)
Minuto 6: Descanso
(Partners switch every :30 seconds within each minute)
WOD 31 DE JULIO DE 2026 ( ENDURANCE )
TMP SUCK FEST ·
FOR TIME
Buy-In: 1200m Row
Then, 24 Rounds of:
6 Push-Ups
6 Air Squats
6 Pull-Ups
6 Burpees
Cash-Out: 1200m Row
