October 01, 2013

girlDeadlift

·Warm-up

Burgener Warm-up
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
·WOD
Deadlift (10-8-6-4-2-1-1-1)
10 Reps @ 55%
8 Reps @ 65%
6 Reps @ 75%
4 Reps @ 85%
2 Reps @ 95%
1x max load
1x max load
1x max load

Rest as needed.
Work with a partner.
40 Min. Time Cap

WOD September 30, 2013 By CrossFit UNO

Pic By: http://crossfitcostamesa.com/

···Warm-up
10 Minutes to max
AMRAP x10 Min of the following:
Air Squats
Push Ups
Ring Rows
Burpees
Jumping Jacks
High Knee Jumps
Pull Ups
K2E

“Keep Moving between Stations.
Dont rest until you finish 10 reps.
Rest only 1/2 of the time you spend working.”

···WOD
-Bar Muscle-ups (Max Bar Muscle Up in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.
-Box Jumps (Max Box Jumps in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.
-Double-Unders (Max DU´s in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.
-Pistols (Max pistols alternating legs in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.
-Push Ups (Max Push Ups in 1 Min.)
One minute to reach the max reps of this movement then rest 1 Minute and try again, for total of 3 rounds.

WOD September 26, 2013 By CrossFit UNO

Hang Power Clean By CrossFit UNO

Warm-up

CrossFit UNO Original Warm Up
400 Mts Run
20 DU`s
20 Push Ups
20 Open Squats
20 Close Squats
20 Air Squats
400 Mts Run
WOD
Metcon (AMRAP – Reps)
5 Min AMRAP of:
x10 Hang Power Clean (65/45)
x10 Box Jumps (24/20)
Rest 2 Min and Reload the Barbell
Then:

5 Min AMRAP of:
x8 Hang Power Clean (95/65)
x8 Box Jumps (24/20)
Rest 2 Min and Reload the Barbell
Then:

5 Min AMRAP of:
x6 Hang Power Clean (135/95)
x6 Box Jumps (24/20)

WOD September 25, 2013 By CrossFit UNO

·Warm-up

3 rounds For Time of:
200 Mts Run
15 Thrusters (Rx: 45/35)
15 PullUps

·WOD
“CrossFit Games Open 13.5 “
(AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

WOD September 23, 2013 by CrossFitUNO

·CrossFit UNO Original Warm Up
400 Mts Run
20 DU`s
20 Push Ups
20 Open Squats
20 Close Squats
20 Air Squats
400 Mts Run

·Metcon WOD
500m Row (Time)
Max Effort 500m Row
800m Row (Time)
Max Effort 800m Row
1000m Row (Time)
Max Effort 1000m Row
How:
Row 500Mts, 800Mts and 1000Mts.
Rest each time as you need.
You have to go HAM (Hard as a Mother Fucker)
Don´t Rest while you are rowing.
Score each row individual.
Time Cap x 30 Min.

Patrick_Loliger

Nuestro Clinica de Remo

El día de hoy sábado 21, 2013  se llevo a cabo nuestra clínica de remo impartida por un par de los mejores remadores del mundo: Analicia Ramirez y Patrick Loliger.

CrossFit UNO Clinica Remo

Nuestro atletas aprendieron el uso correcto del Remo Ergómetro y sus componentes, así como la técnica adecuada para hacer mas efectivas sus remadas (boga).

Analicia Ramirez CrossFit UNO

 

Agradecemos a RedBull y Oakley por los patrocinios, a  Patrick Loliger  y Analicia por compartirnos sus conocimientos  y a todos nuestros atletas los felicitamos por su esfuerzo y  por continuar aprendiendo.

Patrick Loliger CrossFit UNO

Esperamos que hayan disfrutado del curso y a partir de ahora puedan mejorar sus tiempos y sus entrenamientos sean más efectivos.

la foto

September 21, 2013

*Solamente tendremos clase de 9:00 am, a partir de las 10:00 am el box estará cerrado debido a la clinica de remo*

Metcon.

2x: 30 Muscle-Ups (Time)
30 Muscle-ups for time
2x: 800m Run (Time)
Max Effort 800m Run
How:
You have to perform 30 Muscle Ups for time, Rest: 2 Minutes then: 800 Mts Run for time, rest 2 Minutes.
Then do it again
Score each round Individual.
Time Cap x 20 Min.CrossFit UNO run