CrossFit Bogotá

26 Sep WOD - "300"

"300"

Por el tiempo / For time:

25 Pull-ups
50 Deadlifts, 135lb/95lb
50 Push-ups
50 Box Jumps, 20"
50 Knees-to-Elbows
50 Kettlebell Swings, 24kg/16kg
25 Pull-ups

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

25 Sep WOD - Tire Flip/Farmer's Walk/Ring Dips/Push Press

Tres rondas por tiempo de / Three rounds for time of:

Tire Flip
Farmer's Walk, 24/16kg
12 Ring Dips
6 Push Press, 135/95lb

 

 

24 Sep - Dia de descanso

Clase de Jiu Jitsu Brasileno a las 9am y 10am.

23 Sep WOD - Run/Burpees/MB Cleans

Tres rondas por tiempo / Three rounds for time:

500m Run
21 Burpees
12 Med Ball Cleans, 20/14lb

 

22 Sep WOD - "Yef"

"Yef"

3 rondas de 5 minutos, 1 minuto en cada estacion para hacer el numero maximo de las reps puedes en este minuto. Descanso 1 minuto entre cada ronda. / 3 rounds of 5 minutes, 1 minute in each station to do the maximum number of reps you can in each minute. Rest 1 minute between rounds.

Row/Remo, calorias
Sledgehammer (alternating arms/alternando brazos), reps
Sit-ups/Abdominales, reps
Push-ups/Flexiones de Pecho, reps
Kettlebell Swings/Pendulos, 16/8kg
Descanso 1 minuto

Score = total reps + total calorias

21 Sep WOD - Overhead Squats/KTE

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

Overhead Squats, 95/65lb
Knees-to-Elbows

 

20 Sep WOD - Nate

Our 9 Days of Heroes for 9 years since 9/11 ends today. While we all suffered through 9 days of WODs named in their honor that none of us will soon forget, performing these WODs has been a mere token of our gratitude for the sacrifices they, their families and countless others have made since 9/11...

Captain Ronald G. Luce, 27
Lt. Joseph D. Helton, 24
Sgt Daniel Hansen, 24
Petty Officer 1st Class Jeff Taylor, 30
1st Lt. Michael E. Johnson, 25
Sgt. Michael C. Roy, 25
Capt. Garrett T. "Tubes" Lawton, 31
Chief Petty Officer Nate Hardy, 29
Lieutenant Michael Murphy, 29

Thank you from all of us at CrossFit Bogota. We will never forget!

Nate

En honor de Chief Petty Officer Nate Hardy.

Max rounds in 20 minutes of / Máximo de rondas en 20 minutos de:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 32kg/24kg

Puesto del numero de rondas completas a los "Comentarios." / Post rounds completed to "Comments."

Compare to 17 Jun WOD.

19 Sep WOD - Murph

Day 8 of 9 Days of Heroes for 9 years since 9/11. Never Forget!

Murph

En honor de Lt. Michael Murphy.

Por el tiempo / For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Si tu tienes un chaleco de pesa, lo utilisas./ If you have a weight vest or body armor weighing 20lbs, use it.

Compare to 30 May WOD.

18 Sep WOD - Johnson

Day 7 of 9 Days of Heroes for 9 years since 9/11. Never Forget!

Johnson

En honor de 1st Lt. Michael E. Johnson, 25.

Maxima rondas en 20 minutos de / Maximum rounds en 20 minutos de:
9 Deadlift, 245/185lbs
8 Muscle-ups
9 Cleans, 155/95lbs

17 Sep WOD - Dia de descanso

Ya empezamos clases de Brazilian Jiu-Jitsu, dos opciones de clases:

1. Miercoles @ 10am y Viernes @ 9am
2. Sabado @ 1pm y Domingo @ 12pm