WOD 10052018
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 7-7-7-7-7 B. 4 Rounds of: 10-12 Db Push Press 1’ Rest 7-10 Strict Chin Ups 90” Rest
09
may2018
May 2018
2018
WOD 09052018
at WOD - by queironcrossfit
“Tabata This” A1. Row for Cal A2. Push Ups A3. Air Squats A4. Kb Swing B. Prizes
08
may2018
WOD 08052018
at WOD - by queironcrossfit
A. SKILLS: Toes to Bar B1. AMRAP 7’: 8 Toes to Bar 8 HSPU 8 Burpee Box Jump Rest 3’ B2. Repeat B1
07
may2018
WOD 07052018
at WOD - by queironcrossfit
A. EFFICIENCY: Power Clean & Jerk 10-10-10-10 (touch n’ go) B. “Grace” For time: 30 Clean&Jerk (63/43kg)
06
may2018
WOD 04052018
at WOD - by queironcrossfit
“FRIDAY TEAM” 3 Rounds For Time: 20-cal. Assault AirBike (each) 50 synchro wall-ball shots 20 synchro SDHP (32/24kg) 15 synchro Burpees
03
may2018
WOD 03052018
at WOD - by queironcrossfit
A. STRENGTH: Power Snatch 12 x 2 reps @65+% Every 75” B. AMRAP 15’: 200m Run 2 Muscle Ups 1 Power Snatch (70/45kg)* * Add 1 Power Snatch every round
02
may2018
WOD 02052018
at WOD - by queironcrossfit
5 Rounds alternating Row, Burpees, AB: 50” On : 10” Off 40” On : 20” Off 30” On : 30” Off 20” On : 40” Off 10” On : 50” Off 1’ Rest between Rounds
01
may2018
April 2018
WOD 30042018
at WOD - by queironcrossfit
A.STRENGTH: Back Squat 10-10-10-10-10 B. 3 Rounds of: Half-kneeling Single Arm DB press – 10/side 1’ Rest Kb Single Arm Row – 10/side 1’ Rest Strict Toes to Bar – 10 2’ Rest
29
abr2018
WOD 27042018
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 5-5-3-3-3-1-1-1 B. Fastest Scenario: 1 Suicide Sprint 10 Push Ups 10 V-Ups 1’ Rest
26
abr2018
WOD 26042018
at WOD - by queironcrossfit
A. STRENGTH: Squat Clean 20’ to Reach your 1RM B. For time: 12-9-6-3 of: Thrusters (60/40kg) Bar Muscle Up
25
abr2018
abril 2018