WOD 09062016
at WOD - by queironcrossfit
A. STRENGTH: Power Clean 3-3-3-3-3-3 B. 5 Rounds of 3′ AMRAP: 3 Power Clean (60/43kg) 6 Push Ups 9 Squats Rest 1′
09
jun2016
June 2016
2016
WOD 08062016
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 7-7-7-7-7-7-7 B. 3 Rounds: 400m Run 21 Kb Swing (24/16kg) 12 Toes to Bar
08
jun2016
WOD 07062016
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 7-7-7-7-7-7-7 B. For time: 104 WallBall Shots 52 Pull Ups
06
jun2016
WOD 06062016 “GONZO’s BIRTHDAY”
at WOD - by queironcrossfit
A. SKILLS: Pistol B. I QUEIRON GAMES FINAL AMRAP 14′: 4 Muscle Ups 6 HSPU 8 Pistols
05
jun2016
WOD 03062016 “FRIDAY TEAMS”
at WOD - by queironcrossfit
For Time: 1600m Run 60 Pull Ups 60 Toes to Bar 60 Power Clean (60/37’5kg)
02
jun2016
WOD 02062016 “EMILIO’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Snatch 3-3-3-3-3-3 B. For time: 21/15/9 Row Cal / Assault Bike 15/12/9 Squat Snatch (60/37’5kg)
01
jun2016
May 2016
WOD 01062016 “REBE’s BIRTHDAY”
at WOD - by queironcrossfit
A. SKILLS: Kb Snatch B. AMRAP 20′: 2 Rope Climb 4 Wall Climb 8 Kb Snatch Alternating (24/16kg) 16 Burpees
31
may2016
WOD 31052016
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 20′ to Reach 1RM B. 7 Rounds: 11 Bw Deadlift 22 Box Jumps Over
30
may2016
WOD 25052016
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 20′ to reach a Heavy Double B. 5 attempts to reach the fastest time: 5 Front Squat @85-90% of A 10 Shuttle Run 3′ rest
24
may2016
WOD 24052016
at WOD - by queironcrossfit
A. STRENGTH: Push Press + Jerk 6 x 1+1 B. AMRAP 15′: 7 Shoulder to Overhead (60/37’5kg) 21 Deadlift 63 Double Unders
23
may2016
mayo 2016