WOD 08112017
at WOD - by queironcrossfit
A. STRENGTH: Chin Ups 6-6-6-6+ B. Every 5′ for 3 Rounds: 30″ Max Rope Climb 30″ Max Push Ups 45″ Max Air Squats 10 V-Ups 10 Side Plank Lifts 10 Hollow Rocks
07
nov2017
November 2017
2017
WOD 07112017
at WOD - by queironcrossfit
Assault Bike: 4 x 30″ Work : 30″ Rest 2′ Rest 6 x 30″ Work : 30″ Rest Row: 4 x 30″ Work : 30″ Rest 2′ Rest 6 x 30″ Work : 30″ Rest Burpees: 4 x 30″ Work : 30″ Rest
07
nov2017
WOD 06112017
at WOD - by queironcrossfit
“Nate” AMRAP 20′: 2 Muscle Ups 4 HSPU 8 Kb Swing (32/24kg)
05
nov2017
WOD 03112017
at WOD - by queironcrossfit
“FRIDAY TEAMS” AMRAP 18′: 300 Double Unders 60 Toes to Bar 30 Db Snatch (each arm) 15 Wall Climbs
02
nov2017
WOD 02112017
at WOD - by queironcrossfit
A. STRENGTH: Power Clean + Jerk 12 x (1+2) @65% Every 75″ B. 3 Rounds of 5′: 24 Cal Assault Bike 18 Air Squats 12 HSPU 6 Power Clean & Jerk (85/60kg)
01
nov2017
October 2017
WOD 31102017
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5-5-3-5-3-1+ B. 4 Rounds: 26 Box Step Up (70/60cm) 26 Hollow Rock
31
oct2017
WOD 30102017
at WOD - by queironcrossfit
5 Rounds for time: 400m Run 30 Box Jumps 30 Thrusters (20/15kg)
30
oct2017
WOD 27102017
at WOD - by queironcrossfit
AMRAP 30′: 1 Tire Flip 1 x 10m Farmer Carry 200m Run * Increase 1 Rep every Round.
26
oct2017
WOD 26102017
at WOD - by queironcrossfit
A. SKILLS: Toes to Bar B. AMRAP 14′: 8 WallBall Shots 8 Toes to Bar 8 Burpees
25
oct2017
WOD 25102017
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5-5-3-3-3-3+ B. 4 Rounds: 10 Box Jumps (90/70cm) 12 Kb Swing (32/24kg) 15 Sit Ups
24
oct2017
octubre 2017