Friday, November 28, 2014

141128

This weekend Javi and Rob will be competing in the "German Throwdon"
We will keep try and keep everyone updated throughout the weekend through the CrossFit Mallorca Whats app Group and our Facebook

Hammer

5 Rounds
5 Power cleans 60/40kg
10 Front Squats 60/40kg
5 Jerks 60/40kg
20 Pull ups

Rest 90 seconds between each round


Thursday, November 27, 2014

141127

Starting on the 1st of December we will be running the 12 days of Christmas Challenge
The goal is to Complete one WOD a day from the 1st to the 12th of December..
We will be open at 10am on Sundays throughout the challenge.

On Friday the 12th  December will will be having our Christmas Party at "Casa Mia"
in Santa Catalina. It cost €35 per person and includes Food, soft dink wine and Beer
To confirm your coming we need everyone to pay by the 6th of December.

S&C

A1) Back squat 5x5
A2) Strict pull up 5x5-10

9 minute AMRAP
15 Goblet squats 24/16kg
1 shuttle run
10 Handrelease push ups
1 shuttle run

WOD

A1) Pause Front squat 5x3
A2) Muscle up / Pull up 5x5-3

3 rounds
500m Row
15 Thrusters 40/25kg
15 Toes to bar









Wednesday, November 26, 2014

141126

S&C

5 sets 
5 Hang cleans + 5 Push press

In teams of 2
3 Rounds 
500m Row
400m Run
one person working at a time 
each time member completes a full round

WOD

EMOM x 10
Squat clean
(build up over the 10 sets)

EMOM x 10
1 Clean @ 75% of todays max
2 Front squats
8 Burpees over the bar

EMOM x 9
minute 1 - Handstand hold
minute 2 - Hang
minute 3 - Squat hold


Tuesday, November 25, 2014

141125

WOD 7  from this weekends  "Are you Tough Enough"

10 - 15 - 20
  • Toes to bar
  • Box jumps 30/24"
  • Kettlebell ground to overhead 32/20kg (alternating arms)
  • 200m farmers carrie between each round


Monday, November 24, 2014

141124

S&C

A1) Deadlift 5x5
A2) Press 5x8

10 minute AMRAP
  • 10 Push ups
  • 10 Sit ups 
  • 10 Russian Kettlebell swings

WOD

Power Snatch 3-3-3-3-3

Back Squat 5x5 @ 80%
Inbetween each set 5-10 strict pull ups

3 rounds 
15 Power snatches 40/25kg
25 Wallballs 9/6
(10 minute time cap)




Friday, November 21, 2014

141121

This weekend Rob and Janis are travelling over to Switzerland to compete in CrossFit Basel
"Are You Tough Enough Challenge" to keep up with the action you can cheek the online scoreboard at the link below

OnlineEventLeaderboardPage.php

Small 

3 Rounds
1000m Row
50 burpees
50 box jump 24
800m Run


Thursday, November 20, 2014

141120

S&C

15 minute Handstand / Handstand Push up Practice

Turkish Get up 3x3

EMOM x 10
ODD -1 Rope climb
EVEN - 10-15 Ring push ups


WOD

7 Rounds 
2 minutes work 
  • Run 200m
  • 5 Pull ups
  • 10 Push ups
  • 15 Squats
  • Max power cleans 60/35kg
  • Rest 2 minutes