dic
05
2014
WOD 05122014 “Javi Gomez’s Birthday”
A. SKILLS: Handstand Hold B. 5 Rounds: 60″ accumulated Superman Hold 60″ accumulated Hollow Rock Hold 60″ accumulated Handstand Hold
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dic
03
2014
WOD 04122014
A. STRENGTH: Snatch Pull 3-3-3-3-3-3 B. AMRAP 12′: 5 Wall Climb 10 Power Snatch (60/45kg) 15 Box Jumps
dic
02
2014
WOD 02122014
EMOM 32-40′: 1st – 150-200m Row + Max Reps Toes to Bar 2nd – 10 Front Rack Walking Lunges (75/50kg) 3rd – Run 200m + Max Reps HSPU 4th – REST
nov
30
2014
WOD 01122014
A. STRENGTH: Split Jerk 5-10 Reps @85% B. 9-7-5 Jerk (70/50kg) Bar Muscle Up
nov
28
2014
WOD 28112014
A. STRENGTH: Clean&Jerk 20′ to 1RM B. TEAM WOD: For Time: 6 Synchronized Rope Climb 40 Cal Row, partner holds Deadlift (150/110kg) 10 Clean&Jerk 40 Cal Row, other partner holds DL 10 Clean&Jerk (80/60kg)
nov
27
2014
I Torneo Navideño de Halterofilia Crossfit Tracius
* Sábado 13 de Diciembre de 2014. * Lugar: CrossFit Tracius. * Participantes: – CrossFit ALC – Queiron CrossFit – CrossFit Entreno Cruzado – CrossFit Burgos – Aranbox – CrossFit Tracius * Horario: 14:00 – 15:00 pesaje: Durante el pesaje cada participante debe anunciar a los jueces sus pesos de salida tanto en arrancada como en dos tiempos. 16:00 – Comienzo de la primera tanda….
nov
26
2014
WOD 27112014
A. STRENGTH: Bench Press 3-3-3-3-3-3 B. “Angie” For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
nov
25
2014
WOD 26112014 “FER&AINA’s BIRTHDAY”
1 Strict HSPU 2 Snatch (60/40kg) 3 Burpee Box Jump 4 C2B 5 Snatch Grip Deadlift 6 T2B 7 WallBall Shots 8 Clapping Push Ups 9 Kb Swing (24/16kg) 10 Back Squat
nov
24
2014WOD 25112014 “LUIGI’s BIRTHDAY”
A. STRENGTH: Front Squat 5-5-5-5-5 @80% B. 2 Rounds: 10 Front Squat (90/70kg) 10 Burpee Muscle Up
nov
23
2014WOD 24112014 “Mitico&Davis’ BIRTHDAY”
A. SKILLS: DB Snatch B. AMRAP 7′: 8 Sit Ups 8 DB Snatch (alternating arms) 30/20kg 8 Jumping Knee Tucks Rest 5′ AMRAP 7′: 50m Sprint 20 Kb Swing (32/24kg) 10 Burpees