1000 wods de Crossfit (parte 1)

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