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WOD -
Tue 6th May
6
May14

Mobility
See Board

Warm Up
DU's Tekker
Alligator Walk
4 Rds 
2 Ring Rows Bent Knees
4 Push Ups
6 Air Squats

Test Week
In Pairs
Max Ring Rows/Pull Ups
Max Push Ups
Max DU's
Max T2B
Max Secs Hollow Rock (partners pushing legs)
Max HSPU's

AFAP
1.25km Run
1000mts Row

 

WOD -
Mon 5th May
5
May14

Mobility
Please Arrive 20 Mins Before Session
See Board


Warm Up
5 Rds (not for time)
5 Box Jumps
7 Push Ups
9 BW Good Mornings

Strength

CrossFit Total
Squat 1RM
Strict Press 1RM
Deadlift 1RM

Metcon 1
Tabata 
Back Extensions
Ab's

Metcon 2
3rd's AFAP
20 Air Squats
1 Rope Climb

 

WOD -
Fri 2nd May
2
May14


Strength
3 Rds
8-10 Back Squat 
Rest 60 Secs
8-10 Pull Ups/Ring Rows
Rest 60 Secs
30 Sec Hold Each Side Plank
Rest 60 Secs

Metcon
3 MInutes AMRAP
10 Burpees
10 OHS
Rest 1 Minutes
3 Minutes AMRAP
10 Burpees
10 SDLHP
2 Minutes Max Burpees Over Bar.



 

WOD -
Thu 1st May
1
May14

For the Crew who has not been on the CrossFit IOM Seminar
Esteban and Karl would like to give YOU the opportunity to do the 
Warm Ups and WOD's we have done this week.
A big thanks to Dan and EZ for writing these WOD's

Warm Up
Both Poli's
3rds 
5 Rings Rows
Bindy
10 Push Press 20/15kg
15 Kips
50ft Bear walk

Metcon 1
For Time
CrossFit Baseline
Row 500mts
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Metcon 2
For Time
10 HSPU's
20 DU's
10 Burpee Box Jumps
30 DU's 
10 T2B
40 DU's
50 Ft HS Walk


 

What Is CrossFit Elviria, Marbella. Spain
WOD -
Wed 30th Apr
30
Apr14

Warm Up
350Mts Run
21 Thrusters 7Kg Bar/4 Kg Wall Ball
30 Du's
15 Thrusters 
350Mts run
9 Thrusters

Strength
9 Minutes EMOM (Every 90 Secs)
5 Shoulder Press
5 KB Swing

Metcon
In Pairs (Alternate Between the Exercise Partner 1 5 Pull Ups, Partner 1 5 Burpees........etc)
20 Minutes AMRAP
5 Pull Ups
5 Burpees
5 Ring Dips/Paralettes
5 T2B
5 Air Squats

20:00hrs "Peaceful Warrior Yoga"
 

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