CrossFit Vallecas

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Box Oficial CrossFit en Vallecas powered by MxCoach. Crossfit, Halterofilia, Mobility, Strongman. I Box Oficial CrossFit Vallecas

20/10/2026

CROSSFIT (21/10/2026)
Every 90” For 12 minutes complete:
1 Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Thruster @72-78%
Sin soltar la barra
😎 5 rounds for time
6 Push ups
16 Double DB Jerks (2 x 22.5/15 kg)
6 Strict Handstand Push-Ups
16 Alternating DB Front Rack Lunges (2 x 22.5/15 kg)
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ENDURANCE
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WARM-UP
2 rondas: 1 min ski · 6 step-overs · 30 s comba · 6 thrusters vacía
A ·Every minute on the minute For 30
Min 1: 15/12 Calories (Ski Erg)
Min 2: 12 Box Step-Overs (24/20 in)
Min 3: 50 Double-Unders
Min 4: 100 m Run
Min 5: 12 Thrusters (30/20 kg)
Min 6: 12 Burpees
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.vallecas

07/10/2026

CrossFit (08/10/2026)
EMOM 12 MIN
Odd: 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 60-65%
Even: 100m Run

😎 Every 2 minutes For 16 minutes complete :
Set1:
10/8 Calories (bike)
12 Air Squats
9 Push-Ups
6 Pull-ups

Set 2:
2 x Dumbbell DT
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ENDURANCE
MAIN · AMRAP 28 MIN (RITMO CONVERSACIONAL)
30 Double-Unders
15 Double kettlebell Front Rack Lunges (2x15/10 kg)
15 Sit-ups
15 Double Jerks (2x15/10 kg)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

06/10/2026

CrossFit (07/10/2026)
A) SN**CH · E90 X 8 MIN (4 SETS)
1 rep @ 72-75%
Maxima velocidad de barra
😎 5 ROUNDS FOR TIME (CAP 22)
48 Double-Unders
24 Kettlebell Swings (24/16 kg)
8 Hang Power Snatches (40/30 kg)
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ENDURANCE
Amrap 30’
20/16 Calories (row)
12 Alternating Devil Press (15/10 kg)
12 Burpee Box Jumps (24/20 in)
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

04/10/2026

CrossFit (05/10/2026)
A) Every minute on the minute For 12 minute complete:
Odd : 5 Back squats
Even : 8 bent over Row + 8 ring Row

😎 AMRAP 18
12 Wall Balls (9/6 kg)
6 Pull ups
12 Box Step-Overs (24/20 in)
6 Pull ups

ENDURANCE

· 3 ROUNDS,
500m Row
100 Double-Unders
30 Air Squats
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

01/10/2026

CrossFit (02/10/2026)
THOMAS HASKELL
For Time
50 Back Squats (135/95 lb)
10 Box Jumps (30/24 in)
40 Back Squats (135/95 lb)
20 Toes-to-Bars
30 Back Squats (135/95 lb)
30 Burpees
20 Back Squats (135/95 lb)
40 AbMat Sit-Ups
10 Back Squats (135/95 lb)
50 Double-Unders
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ENDURANCE
WOD · BLAKE · 4 ROUNDS FOR TIME (CAP 35)
30m Overhead Walking Lunge (20/10 kg plate)
30 Box Jumps (24/20 in)
20 Wall Balls (9/6 kg)
10 Handstand Push-Ups
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

28/09/2026

CrossFit (28/09/2026)
A) SQUAT SN**CH · E90 X 9 MIN (6 SETS)
1 rep @ 85-90%
😎 FILO · 3 ROUNDS FOR TIME (CAP 12)
9 Power Snatches (60/40 kg)
12 Chest-to-Bar Pull-Ups
15 Burpees box jumps
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ENDURANCE (28/09/2026)
EVERY 4:00 X 6 SETS (ALTERNATING)
Odd sets: 400m Row + 10 Burpees + 10 kettlebell swings
Even sets: 20/16 Calories (ski erg) + 10 Burpees + 10 kettlebell swings
Remaining time in the window is rest In plank position.
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

07/09/2026

CrossFit (08/09/2026)
A) every 90” For 12 minutes complete
SQUAT CLEAN + SPLIT JERK

😎 AMRAP 18’
16 Kettlebell Swings (32/24 kg)
8 Chest-to-Bar Pull-Ups
16/12 Calories (bike)
8 Burpees
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ENDURANCE
A) Every 3 minutes For 36 minutes
Set 1:
100 mts Run
12 Thrusters 40/25kg
6 Push ups
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huertocuacos
crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

02/09/2026

CrossFit (03/09/2026)
A) EMOM 10 MIN
1 Squat Clean, building to a true heavy single (RPE 10) by the final minute
😎 FOR TIME (CAP 20)
20 Air Bike Calories
15 Hang Clean & Jerks (40/25 kg, try unbroken)
3 Bar Muscle-Ups (or 9 Pull-Ups)
20 Air Bike Calories
9 Hang Clean & Jerks (50/35 kg, try unbroken)
6 Bar Muscle-Ups (or 18 Pull-Ups)
20 Air Bike Calories
6 Hang Clean & Jerks (60/42.5 kg, try unbroken)
9 Bar Muscle-Ups (or 27 Pull-Ups)
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ENDURANCE
EMOM 30 MIN (5 STATIONS X6 ROUNDS)
Min 1: 100m Run
Min 2: 10 Double Dumbbell Squats (22.5/15 kg)
Min 3: 50s Double-Unders
Min 4: 10 Double Dumbbell Thrusters (22.5/15 kg)
Min 5: 10 Burpees
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

27/08/2026

CrossFit (28/08/2026)
ROY · 5 ROUNDS FOR TIME
15 Deadlifts (102/70 kg · 225/155 lb)
20 Box Jumps (24/20 in)
25 Pull-Ups
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ENDURANCE
RUNNING ROY · IN PAIRS, 5 ROUNDS FOR TIME
Teammate A: 100m Run · Teammate B: 15 Deadlifts (102/70 kg)
Teammate A: 100m Run · Teammate B: 20 Box Jumps (24/20 in)
Teammate A: 100m Run · Teammate B: 25 Pull-Ups
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

25/08/2026

CrossFit
A) Every 2 minutes For 10 minutes
2 Back squats

😎 Amrap 21 minute

200 mts Run
5 pull ups
10 Push ups
15 Air squats
18 Calories
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ENDURANCE
3 sets
800 mts Run
50 Double-Unders
40 DB Double Hang power clean
30 Sit-Ups
20 Double Jerk
Rest 1’
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

Dirección

Camino De Las Hormigueras, 175, Local 14
Madrid
28031

Página web

http://www.crossfitvallecas.com/

Notificaciones

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