Endurance WOD – Urban Box CrossFit

Endurance WOD

ENDURANCE

Urban Box
jul 29, 2017

A) W. U B) SKILLS & CONDITIONING B. 1) 20-40-60-80-100 DU UNBROKEN (o doble de saltos simples) *Every fail: 3 burpees and complete the round B. 2) 2-4-6-8-10-12 hspu unbroken * Every fail: 10 burpees C) METCON Buy in: 800m run 3 rounds: 2′ cal row (goal: 25-35) 1′ plank 1’rest 2′ hr...

“ENDURANCE”

Urban Box
jul 22, 2017

A) Warm up (run tecnique, explosive starters…) B) RUNNIG WOD B. 1) INTERVALS SPRINTS 3 round: 6 x Sprint 30″ The rest/intervals decreases 5″ each time (30,25,20,15,10) *Max-effort sprints and walk during the rest intervals. *2′ rest/round 5’rest B. 3) FARTLECK: 1′ soft 1′ strong 2′ soft 2′ strong 3′ soft 3′ strong 2′...

“ENDURANCE”

Urban Box
jul 15, 2017

“ENDURANCE”

Urban Box
jul 8, 2017

A) W. U B) CONDITIONING & STRENGHT B. 1)EMON 15′ Burpees (1,2,3,4,5…) +1/min Push up (1,2,3,4,5,…) +1/min 10″ push up hold (up position) 8′ rest B.2)EMON 15′ Strict pull up (1,2,3,4,5,…) +1/min Kipping pull up (1,2,3,4,5,…) 10″ hanging the bar (hold) ** Son EMON hasta el fallo… En el minuto q no consigamos meter...

“ENDURANCE”

Urban Box
jul 1, 2017

“CONGRATS PAOLA & ALBERTO”

Urban Box
jun 24, 2017

Aunque sea un día tarde, queremos felicitar a Alberto (Coach) y a Javi Roca, socio fundador y Coach por su cumple….¡¡¡Felicidades chicos!!! …nuestros agradecimientos , por eso…por ser parte muy importante de la historia de Urban. Además damos la enhorabuena a Paola y Alberto por haber conseguido su plaza de POLICIA, en esa tan...

“ENDURANCE”

Urban Box
jun 3, 2017

“ENDURANCE”

Urban Box
may 27, 2017

A) W. U. In pairs: 2 round: Buy in: 50 DU (each one) 50 sit up 40 partner get up 30 plank – jump over 20 hamstring curl B) 4 x AMRAP 6′ B. 1) PLYOMETRIC WOD 10 Explosive jumping lunges 10 Explosive step jump 10 Jumps for height 10 squat jump...

“ENDURANCE”

Urban Box
may 20, 2017

A) W. U EMON 12′ Even: 15 Russian swing (28/20) Odd: Db push press (17.5/10) B) WOD B. 1) 3 x (3’30” + 90″rest) 400m run Máx. Kb swing UB * Increase weight in each AMRAP (12/20, 16/24, 20/28) 10’rest B. 2) Partner LADDER RUN wod One partner works while other partner rests. 100m-200m-300m-400m-400m-300m-200m-100m...

“ENDURANCE”

Urban Box
may 13, 2017

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