Si has llegado hasta aquí puede que estés buscando wods de Crossfit para hacer en un open box. En este post y en próximas entregas te daremos los más míticos Heroes y Heroínas para que elijas los que quieras y tengas multitud de posibilidades para tus open. Esperemos que los disfrutes.
No encontrarás en ningún sitio una recopilación tan grande de wods de Crossfit a tu disposición!!!
Si quieres wods para hacer en casa te dejamos varios aquí
Abbate
Run 1 mile (1600 metros)
21 Clean and Jerk (155 lb/70 Kg)
Run 800 meters
21 Clean and Jerk (155 lb/70 Kg)
Run 1 mile (1600 metros)
Adam
5 rondas
7 Chest to Bar
14 Kb Swings (32/24 kg)
21 Wall Balls (9/6 Kg)
Adam Rand
Emom 15 minutos
From 0:00-5:00: 5 Thrusters every minute (115/85 lb – 52/38,5 Kg)
From 5:00-10:00, 3 Thrusters every minute (135/95 lb – 61/43 Kg)
From 10:00-15:00, 1 Thruster every minute (165/115 lb – 75/52 Kg)
Adam Brown
2 Rondas
24 Deadlift (295 lb – 88 Kg)
24 Bos Jump
24 Wall Ball
24 Bench Press (195 lb – 88 Kg)
24 Box Jumps
24 Wall Ball
24 Clean (145 lb – 65 Kg)
Adrian
7 Rondas
3 Forward Rolls
5 Wall Clibms
7 Toes to Bar
9 Box Jumps
Alan Feinberg
EMOM 9 minutos
Cada minuto:
5 Back Squats (255/155 lb – 116/70 Kg)
5 Burpee Box Jumps
Alexander
5 Rondas
31 Back Squats (135/95 lb – 61/43 Kg)
12 Power Cleans (185/135 lb – 84/61 Kg)
Allan Tarasiewicz
5 Rounds
5 Power Cleans (135/95 lb – 61/43 Kg)
5 Power Snatches (135/95 lb – 61/43 Kg)
5 Squat Cleans (135/95 lb – 61/43 Kg)
5 Squat Snaches (135/95 lb – 61/43 Kg)
50 Double Unders
Amer
4 Rondas
3 Deadlifts (1,5 Bodyweight)
6 Burpee
9 Box Jumps
Andre Fletcher
5 Rondas
21 Deadlifts (65/45 lb – 30/20 Kg)
15 Cleans (85/65 lb – 38/30 Kg)
9 Push Presses (105/85 lb – 48/38 Kg)
Andrew Brunn
5 Rondas
3 OH Squats (135/95 lb – 61/43 Kg)
6 Handstand Push Ups
9 Bench Presses (135/95 lb – 61/43 Kg)
12 Ring Dips
Andrew Desperito
2000 metros Row
50 Thursters (135/95 lb – 61/43 Kg)
2000 meter Row
Andrew Jordan
AMRAP 10 minutos
3 Power Cleans (135/95 lb – 61/43 Kg)
3 Power Snatches (135/95 lb – 61/43 Kg)
3 Overhead Squats (135/95 lb – 61/43 Kg)
50 meter Bear Crow
Andy
Con chaleco lastrado de 9 Kg – 20 lb
(115/85 lb – 52/38,5 Kg)
25 Thusters
50 Box Jumps
75 Deadlifts
1,5 mile Run (2400 metros)
75 Deadlifts
50 Box Jumps
25 Thrusters
Andy Fredericks
(95/65 lb – 43-29,5 Kb)
25 OH Squats
50 Double Unders
25 Handstand Push Ups
50 Double Unders
25 Push Presses
Angel Juarbe Jr.
EMOM 10 minutos
3 Deadlifts (65% RM)
Max Burpees
Anthony Jovic
20 Back Squats (225/155 lb – 102/70 Kg)
20 Box Jumps
20 Push Presses (155/105 lb – 70/48 Kg)
20 Handstand Push Ups
Anthony Raspa
7425 meters Row
9 Handstand Push Ups
17 Hang Power Cleans (135/95 lb – 61/43 Kg)
19 Pull Ups
90 Sit Ups
145 Jumping Jacks
Anthony Rodríguez
21/15/9
Deadlifts (225/155 lb – 102/70 Kg)
Wall Ball
April second
(Con chaleco lastrado 20/14 lb)
38 Heel Claps
4 Rondas de:
400 meter Run
2 Rope Climb
20 Burpee Box Jump
6 Pull Up
Then: 1 Mile Run
Arias
400 meter Run
100 Air Squats
100 m Run
75 Push Ups Release
100 m Run
50 Sit Ups
100 m Run
25 Burpees
400 m Run
Armistice
AMRAP 11 minutos
11 Power Cleans
11 Burpees Over the Bar
19 Deadlifts (135/95 lb – 61/43 Kg)
18 Pull Ups
Arnie
Con una KB
21 Turkish Get-Ups (brazo derecho)
50 Swings
21 Overhead Squats (brazo izquierdo)
50 Swings
21 Overhead Squats (brazo derecho)
50 Swings
21 Turkish Get-Ups (brazo izquierdo)
Arthur Barry
21 Thrusters (95/65 lb – 43/29,5 Kg)
21 Pull Ups
10 m Run
15 OH Squats (95/65 lb – 43/29,5 Kg)
15 Bar Over Burpees
100 m Sprint
9 Squat Snatches (95/65 lb – 43/29,5 Kg)
9 Bar Muscle Ups
10 m Run
Artie
AMRAP 20 minutos
5 Pull Ups
10 Push Ups
15 Squats
5 Pull ups
10 Thrusters (95/65 lb – 43/29,5 Kg)
Ashley Birt
11 Rondas
29 meter Shuttle Run
10 Burpees
10 Sit Ups
10 Thrusters (barra vacía)
Atlanta
1 Mile Run (1600 M)
10 HSPU
200 Alt Pistols
1 Mile Run (1600 M)
B1
3 Rondas
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips
Badger
3 Rondas
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Barraza
AMRAP 18 minutos
200 Meter Run
9 Deadlift (275 lbs)
6 Burpee Bar Muscle-Ups
Baz
AMRAP 30 minutos
30 Double-Unders
8 Squat Cleans (155/110 lbs – 70/50 Kg)
11 Hand Release Push-Ups
Beck Soldo
2 Rondas
6 Squat Clean Thrusters (135/95 lb – 61/43 Kg)
8 Man-Makers (45/30 lb – 20/15 Kg dumbbells)
14 Toes-to-Bar Pull-ups
Bell
3 Rondas
21 Deadlifts (185/135 lb – 84/61 Kg)
15 Pull-Ups
9 Front Squats (185/135 lb – 84/61 Kg)
Benjamin Suárez
12-9-6-3
Deadlifts (185/135 lb – 84/61 Kg)
Handstand Push-Ups
Vertical Jumps
Bert
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
Big sexy
5 Rondas
6 Deadlifts (315/205 lbs – 143/93 Kg)
6 Burpees
5 Cleans (225/155 lbs – 115/70 Kg)
5 Chest-to-Bar Pull-Ups
4 Thrusters (155/115 lbs – 70/52 Kg)
4 Muscle-Ups
Billa
25 rondas (con compañero)
9 Wall Ball Shots (20/14 lb)
6 Burpees
3 Power Cleans (155/105 lb – 70/48 Kg)
El compañero A realiza la ronda 1 mientras el compañero B descansa. Después el compañero B realiza la ronda 2 mientras el A descansa….
Al finalizar las 6 rondas corren una milla juntos. Al acabar de correr siguen realizando rondas de forma alterna hasta completar las 25.
Birchall
100 Back Squats (Bodyweight)
5 Burpees al acabar cada minuto
Blake
4 Rondas
100 foot Walking
100 foot Walking lunge with 45lb plate held overhead
30 Box jump
20 Wallball
10 Handstand Push-ups
Blandchard
4 Rondas con chaleco lastrado
800 meter Run
32 Jumping Air Squats
32 Lunges
32 Weighted Sit-Ups (45/25 lb plate)
32 Burpees
Bondy
AMRAP 20 minutos (con chaleco lastrado opcional)
6 Pull-Ups
11 Burpees
24 Sit-Ups
Bowen
3 Rondas
800m run
7 Deadlifts124/84 Kg
10 Burpee pull ups
14 Kettlebell thrusters con una mano 24/16Kg
20 Box jump 60/50 Cm
Brad harper
5 Rondas
18 Kettlebell Swings
13 Burpees
23 Wall Ball
Bradley
10 Rondas
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
For time
Bradshaw
10 rounds of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
Bradyn
5 Rondas
99 Single-Unders
7 Burpees
21 Thrusters (65/45lb 30-20 Kg)
Cash-Out: 1 mile Run
Braswell
AMRAP 40 minutos
12 Burpees
9 Hang Power Cleans (95/65 lb – 43/30 Kg)
18 Wall Ball
200 meter Sandbag Run (60/40 lb – 27/18 Kg)
Brehm
10 Rope Climbs
20 Back Squats (225 lbs – 102 Kg)
30 Handstand Push-Ups
40 Cal Row
Brenton
5 Rounds (chaleco opcional)
Bear crawl 100 feet (30 metros)
Standing broad-jump, 100 feet (30 metros)
Haz 3 Burpees después de cada 5 broad-jumpo
Briski
Con chaleco lastrado
800 meter Run
100 Wall Ball Shots
100 Kettlebell Swings
100 Air Squats
800 meter Run
Brian
15 foot Rope climb
185 pound Back squat, 25 reps (84 Kg)
Brian Ahearn
30 Power Cleans (135/95 lb – 61/43 Kg)
20 Shoulder-to-Overheads (155/105 lb – 70/47 Kg)
10 Pendlay Rows (185/135 lb – 84/61 Kg)
Brian Bilcher
For Time\r\n9 Cleans (185/135 lb – 84/61 Kg)
21 Handstand Push-Ups
7 Cleans (185/135 lb – 84/61 Kg)
15 Handstand Push-Ups
5 Cleans (185/135 lb – 84/61 Kg)
9 Handstand Push-Ups
Brian Carnnizzaro
50 Thrusters (135/95 lb – 61/43 Kg)
Cada minuto:
1 Burpee Box Jump
Brian Hickey
21-15-9
Power Cleans (135/95 lb – 61/43 Kg)
Shoulder-to-Overheads (135/95 lb – 61/43 Kg)
Burpees
Brian Macaleesi
75 Thrusters (95/65 lb)
20 Double-Unders
Brian Sweeney
5 Rondas
7 Bear Complexes (95/65 lb – 43/30 Kg)
10 Lateral Over Bar Burpees
Brownwood Dallas 5
For Time
50 Burpees
Después 5 Rondas de:
10 Wall Ball
10 Shoulder-to-Overhead (95/65 lb – 43/30 Kg)
10 Pull-Ups
10 Box Jumps
10 Sit-Ups
Al acabar las rondas 800 meter Run
Bruce Gary
40 Double-Unders
40 Box Step-Ups
40 Push Presses (75/45 lb – 34/20 Kg)
30 Double-Unders
30 Box Step-Ups
30 Push Presses (75/45 lb – 34/20 Kg)
20 Double-Unders
20 Box Step-Ups
20 Push Presses (75/45 lb – 34/20 Kg)
10 Double-Unders
10 Box Step-Ups
10 Push Presses (75/45 lb – 34/20 Kg)
Bruck
4 Rondas
400 Meter Run
24 Back Squat (185 lbs/135 lbs)
24 Jerk (135 lbs/95 lbs)
Bulger
10 Rondas
Run 150 meters
7 Chest to bar Pull-ups
135 pound Front squat, 7 reps (61 Kg)
7 Handstand push-ups
Bull
2 Rondas
200 Double-unders
135 pound Overhead squat, 50 reps (61 Kg)
50 Pull-ups
Run 1 mile (1600 metros)
Enlace a post de la segunda parte de 1000 Wods de Crossfit aquí
Enlace a post de la tercera parte de 1000 Wods de Crossfit aquí
Enlace a post de la cuarta parte de 1000 Wods de Crossfit aquí
Enlace a post de la quinta parte de 1000 Wods de Crossfit aquí
Web oficial de Crossfit (inglés) aquí
1 comentarios
[…] a post de la primera parte de 1000 Wods de Crossfit aquí (disponible en […]