CrossFit Bogotá

11 Mar WOD - MU/Deadlifts

Maxima reps en 10 minutos de / Maximum reps in 10 minutes of:

Muscle-ups
Deadlift, 275lb/225lb

Reglas/Rules:

1. Tienes completar un minimo de 10 Muscle-ups y 10 Peso Muertos / You must complete a minimum of 10 Muscle-ups and 10 Deadlifts.

2. Despues haciendo 10 reps de Muscle-ups y 10 Peso Muertos, puedes hacer tantas repeticiones de cada uno como quiera / Once achieving 10 Muscle-ups and 10 Deadlifts, you may do as many reps of each exercise as you like.

3. Si no puedes hacer un Muscle-up, tienes hacer 2 barras y 2 fondos de aros (4 fondosde barras) por cada Muscle-up. Entonces tu minimo estara 20 barras y 20 fondos de aros / If you cannot do a Muscle-up, you must do 2 pull-ups and 2 ring dips (4 dips) for each Muscle-up. In other words your minimum will be 20 pull-ups and 20 ring dips.

4. A Muscle-up rep requires "lock out" meaning arms turned out at bottom position.

10 Mar WOD - Thruster/Pull-up/Box Jumps

5 rondas por el tiempo de / 5 rounds for time of:

5 Thrusters, 135lb/95lb
7 Pull-ups (Chest-to-Bar)
9 Box Jumps, 24"/20"

Puesto de su tiempo a los "Comentarios." / Post your time to "Comments."

9 Mar WOD - Burpees/KTE

21- 15- y 9 por el tiempo de / 21- 15- and 9 for time of:

Burpees
Knees-to-Elbows

Puesto de su tiempo a los "Comentarios." / Post your time to "Comments."

8 Mar WOD - Sprints

8 rounds of:

50m sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

Puesto de su tiempo mas rapido a los "Comentarios." / Post fastest time to comments.

Compare to 14 Dec WOD.

8 rounds of:

50m sprints

*The focus is to run at maximal speed for all 8 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

Puesto de su tiempo mas rapido a los "Comentarios." / Post fastest time to comments.

Compare to 14 Dec WOD.

7 Mar WOD - JT

JT

En honor de Petty Officer 1st Class Jeff Taylor.

Tres rondas de 21- 15- y 9 por el tiempo de / Three rounds of 21- 15- and 9 for time of:
Handstand Push-ups
Ring Dips (mira este video)
Push-ups

Aqui esta un video de "JT."

Puesto de su tiempo a los "Comentarios." / Post your time to "Comments."

Compare to 20 Nov WOD.

6 Mar WOD - Equipos

Teams of 3 people must complete the following tasks in order:

Clean & Jerk 6,000 lbs
150 Pull-ups
200 Wall Ball Shots

Rules:

Each person on the team can decide what Clean & Jerk ("C&J") weight to use from the following four options: 100lb, 80lb, 60lb or 40lb. Once you choose your weight, you're stuck with it. The team must lift a total of 6,000 lbs, but can divide the work up in any manner. For example, one person can do 30 C&J at 100lbs, bringing the team total to 3,000 lbs. Then another person on the team can do 50 C&J at 40lb, bringing the team total to 5,000 lbs. The team can rotate lifting until the 6,000 lb mark is reached.

The teams can divide up the pull-ups and wall ball shots in any manner.

The teams must complete once exercise in total before moving on to the next. For example, the team must complete 6,000 lbs of C&J before starting the 150 Pull-ups.

5 Mar - Dia de descanso

Vamos a hacer nada hoy.

Los Juegos Regionales 2010... Ya Vienen!

4 Mar WOD - Fight Gone Bad

Fight Gone Bad (mira este video)

Reglas: En este WOD, vas a cada estacion despues un minuto. Cada ronda es 5 minutos, y hay un minuto para descansar entre cada ronda. Vamos hacer 3 rondas. / In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do 3 rounds.

Las estaciones son / The stations are:

1. Wall-ball/Tira el balon: 10kg/7kg, 10' target. (Reps)
2. Sumo deadlift high-pull: 75lb/55lb (Reps)
3. Box Jump/Salto de Caja: 20" box (Reps)
4. Push-press: 75lb/55lb (Reps)
5. Row/Remo: calories (Calories)

El reloj no restablece or pare entre los ejercicios. Cuando escuchas "rotate," los atletas tiene pasar a la proxima estacion de inmediato para buena resultados. Por cada rep hay un punto, excepto la machina de remo donde cada calorie es un punto. / The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 28 Nov WOD.

3 Mar WOD - Run/Burpee Box Jumps

Cuatro rondas por el tiempo de / Four rounds for time of:

400m Run
20 Burpee Box Jumps (mira este video)

Puesto de su tiempo a los "Comentarios" / Post time to "Comments."