CrossFit Vallecas

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CrossFit Vallecas

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

23/06/2026

CrossFit (23/06/2026)
WARM-UP
2 rounds:
10 Scap Push-ups
2 x 1/2 Wall Walks
10 Alternating Lunges
20 Single-Unders
A) SKILL · WALL WALKS (E90S X 6)
Every 90s for 9 minutes:
2 Wall Walks (controlled)
+ 15 Push ups

😎 EVERY 4:00 X 6 (24 MIN) @ RPE 6-7
100m Run
10 Burpees to target
12 Goblet Squats (light)
40 Double-Unders
Rest remaining time of each 4:00
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ENDURANCE
EVERY 7:00 X 6 ROUNDS
3:00 Echo/Air Bike @ conversational (Z2)
Then 3:00 AMRAP:
9 Thrusters (30/20 kg)
6 Burpees over the bar
Then 1:00 Rest
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

18/06/2026

CrossFit (19/06/2026)
HOLLEYMAN
30 Rounds For Time:
5 Wall Ball Shots (20/14)
3 Handstand Push-ups
1 Power Clean (225/155 lb)
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ENDURANCE
MAUPIN
4 Rounds For Time:
800m Run
49 Push-ups
49 Sit-ups
49 Air Squats
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

18/06/2026

CrossFit (18/06/2026)
A) STRENGTH · BACK SQUAT
Every 2:00 x 6 sets:
3 reps
Build to RPE 8.5
😎 WOD · FOR TIME (CAP 15) — 21-15-9
Front Squats from the floor (40/30 kg)
Burpee Box Jumps (24/20)
After each set: 40 Double-Unders
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ENDURANCE
GERYON · AMRAP 18 MIN
18/15 cal Row
12 DB Thrusters (2x22.5/15 kg)
9 Burpees over the DBs
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

16/06/2026

CrossFit (17/06/2026)
A) SKILL · 5 SETS (NOT FOR TIME)
2-3 Wall Climbs
+ 30s Hollow Rock
Rest as needed
😎 WOD · 4 ROUNDS FOR TIME (CAP 18)
12 Devil Press (2x22.5/15 kg)
15/12 cal Row
20 Air Squats
1 Legless Rope Climb
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ENDURANCE
EMOM 32’
Min 1: 14/11 cal Bike
Min 2: 100m Run
Min 3: 12 KB Clean & Jerk (alt.) (24/16)
Min 4: Rest/plank hold
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

15/06/2026

CrossFit (15/06/2026)
STRENGTH · SN**CH
Every 90s x 7 sets:
2 Squat Sn**ch
Build to a heavy double @ RPE 8-8.5
😎 WOD · AMRAP 20 MIN
15 Wall Balls (20/14)
12 Burpees over the ball
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ENDURANCE
SETS — EVERY 5:00
400m Run
+ 15 KB Swings (24/16)
+ 10 KB Goblet Squats (24/16)
Rest with remaining time
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

12/06/2026

CrossFit (12/06/2026)
HAMMER
5 Rounds For Time:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull-ups
Rest 90s between rounds
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ENDURANCE
BRADYN
5 Rounds for Time
99 Single-Unders
7 Burpees
21 Thrusters (65/45 lb)

Cash-Out: 1 mile Run
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cfvallecas huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

11/06/2026

CrossFit (11/06/2026)
STRENGTH · EMOM 10 MIN
Odd min: 3 Hang Muscle Sn**ch
Even min: 3 Overhead Squats
WOD · FOR TIME (CAP 16) · PYRAMID
50 Double-Unders
100m Run
40 Overhead Walking Lunges
100m Run
30 GHD Sit-ups / Sit-ups
100m Run
20 Box Jumps (24/16)
100m Run
10 Devil Press
100m Run
20 Box Jumps (24/16)
100m Run
30 GHD Sit-ups / Sit-ups
100m Run
40 Overhead Walking Lunges
100m Run
50 Double-Unders
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ENDURANCE
2 SETS (REST 90S BETWEEN SETS)
1km Run
1200m Row
60 Wall Balls (20/14)
40 Burpees

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cfvallecas huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

10/06/2026

CrossFit (10/06/2026)
Strict Handstand Push-up
Every 90s x 6 sets: 4-6 reps (controlled)
WOD · EMOM 20 MIN
Min 1: 12/10 cal Bike
Min 2: 12 Toes-to-Bar
Min 3: 1 Legless Rope Climb
Min 4: 12 Box Step-Overs (24/20)
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ENDURANCE
2 MIN ON / 1 MIN OFF FOR 30 MIN
Set 1: 100m Run + 10 Thrusters, then Max Burpees
Set 2: 100m Run + 10 Devil Press, then Max Air Squats
Alternate Set 1 / Set 2 each interval
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

10/06/2026

CrossFit (09/6/2026)
STRENGTH · DEADLIFT
Wave 1 — Every min x 5 sets: 6 reps @ RPE 5.5
Wave 2 — Every min x 5 sets: 3 reps @ RPE 7.5-8
WOD · 4 ROUNDS FOR TIME
24/20 cal Row
12 Double DB Sn**ch (22.5/15 kg)
8 Hang Power Cleans (60/40 kg)
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ENDURANCE (09/06/2026)
FOR TIME
Run 800m
10 Russian KB Swings / 10 Burpees / 20 Alternating Lunges
Run 600m
20 Russian KB Swings / 20 Burpees / 40 Alternating Lunges
Run 400m
30 Russian KB Swings / 30 Burpees / 60 Alternating Lunges
Run 200m
40 Russian KB Swings / 40 Burpees / 80 Alternating Lunges
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huertocuacos crossfitvallecas parkourvallecas bouldervallecas fit fitvallecas crossfit santoribio8 mxcoach
.vallecas

08/06/2026

Wod 1 (Vallecas THROWDOWN “team edition”
1 km Run
1 km Row
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.vallecas

Dirección

Camino De Las Hormigueras, 175, Local 14
Madrid
28031

Página web

http://www.crossfitvallecas.com/

Notificaciones

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