Workout of the Day en Crossfit Vallecas
Todos los Wod.
WOD 11 DE SEPTIEMBRE DE 2026 ( CROSSFIT )
· FAAS FIT ·
3 ROUNDS FOR TIME (WITH A PARTNER)
10 Deadlifts (143/93 kg · 315/205 lb)
20 Pull-Ups
30 Kettlebell Snatches (24/16 kg · 53/35 lb)
WOD 11 DE SEPTIEMBRE DE 2026 ( ENDURANCE )
COFFEY · FOR TIME
800m Run
50 Back Squats (61/43 kg)
50 Bench Press (61/43 kg)
800m Run
35 Back Squats (61/43 kg)
35 Bench Press (61/43 kg)
800m Run
20 Back Squats (61/43 kg)
20 Bench Press (61/43 kg)
800m Run
1 Muscle-Up
WOD 10 DE SEPTIEMBRE DE 2026 ( CROSSFIT )
A) EVERY 90″ FOR 12 MIN (8 SETS)
Sets 1-4: 8 Back Squats (moderate, building)
Sets 5-8: 1 Back Squat, heavy single (RPE 9-10)
B) EMOM 21 MIN
Min 1: 3 Power Cleans + 3 Push Jerks (50/35 kg)
Min 2: 1-2 Rope Climbs (15 ft)
Min 3: 15/12 Calories (any machine)
WOD 10 DE SEPTIEMBRE DE 2026 ( ENDURANCE )
A) AMRAP 16 MIN
60 Double-Unders
30 Alternating DB/KB Snatches
10 Burpee Box Jumps
B) EMOM 16 MIN
Min 1: 100m Run
Min 2: 4 Devil Press
Min 3: 100m Run
Min 4: 8 Dumbbell Squats
WOD 10 DE SEPTIEMBRE DE 2026 ( HALTEROFILIA )
Power clean + push jerk
Snatch pull
Power snatch
WOD 09 DE SEPTIEMBRE DE 2026 ( CROSSFIT )
A) EMOM 10 MIN
Odd minutes: 100m Run
Even minutes: 3 Hang Power Snatches
B) AFAP 10 MIN
A ) Ascending ladder (3-6-9-12-15…):
Thrusters (40/30 kg)
Double-Unders (30 per step)
Handstand Push-Ups
Climb as high as you can in 10 minutes — note your peak round
B ) Descending ladder: from your peak back down to 3-6-9
Same movements, same reps per step, mirrored on the way down
Race the clock on the way back down
WOD 09 DE SEPTIEMBRE DE 2026 ( ENDURANCE )
FOR TIME
3 Rounds, 400m Run each round, then 15-12-9 of:
Kettlebell Snatches, left arm (24/16 kg)
Air Squats
Kettlebell Snatches, right arm (24/16 kg)
Burpees
WOD 09 DE SEPTIEMBRE DE 2026 ( HALTEROFILIA )
Paused Snatch
Oh Squat
Power Clean
