WOD 08042016 “FRIDAY TEAM”
at WOD - by queironcrossfit
For Time: 150 Ground to Overhead (50/35kg) 100 Wallball Shots 50 Box Jump Over 25 Bar Muscle Up 50 Box Jump Over 100 WallBall Shots 150 Ground to Overhead
07
abr2016
April 2016
2016
WOD 07042016
at WOD - by queironcrossfit
A. STRENGTH: Bear Complex 20′ to Reach a Heavy one (1 Power Clean + 1 Front Squat + Push Press + Back Squat + Push Press Trasnuca) B. 9-7-5-3 Thruster (60/42’5kg) Muscle Up
06
abr2016
WOD 06042016
at WOD - by queironcrossfit
A. 10 Rounds of: 30″ on : 30″ off Shuttle Run B. EMOM 18′: 1. 2-4 Legless Rope Climb 2. 7 WallBall Shots 7 Toes to Bar 3. 12 Cal Row
06
abr2016
WOD 05042016
at WOD - by queironcrossfit
A. STRENGTH: Power Clean 3-3-3-3-3-3 B. 5 Sets of 3′ AMRAP: 3 Power Clean (60/42’5kg) 6 Push Ups 9 Air Squats Rest 1′ After Each Set
04
abr2016
WOD 04042016
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 3-3-3-3-3-3 B. AMRAP 12′: 5 WallClimbs 10 Deadlift (110/85kg) 50 Double Unders
04
abr2016
March 2016
WOD 01042016
at WOD - by queironcrossfit
A. STRENGTH: Weighted Ring Dips 3-3-2-2-2-1-1-1 B. “J.T” 21/15/9 Handstand Push Ups Ring Dips Push Ups
31
mar2016
WOD 31032016
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-5-5-5+ B. 5 Rounds: 10 Box Jumps (90/70cm) 20 Good Morning (20/15kg) 30 Hollow Rock
30
mar2016
WOD 30032016 “ONFIRE’s BIRTHDAY”
at WOD - by queironcrossfit
0-8′: 8 Rounds 30″ ON : 30″ OFF Row Cal 8-10′: REST 10-18′: 4 Rounds 2′ ON : 2′ OFF AMRAP: 7 Wallball Shots 7 Toes to Bar 18-19′: REST 19-27′: 8 Rounds 30″ ON : 30″ OFF Row Cal 27-29′: REST 29-37′: 4 Rounds 2′ ON : 2′ OFF 7 Kb Swings (24/16kg) 7 Burpees
30
mar2016
WOD 29032016
at WOD - by queironcrossfit
A. STRENGTH: Weighted Pull Ups 3-3-2-2-2-1-1-1 B. AMRAP 15′: 24 Pull Ups 18 Push Ups 12 Db Snatch (alternating)
28
mar2016
WOD 23032016
at WOD - by queironcrossfit
For Time: 1 – 200m Run 2 – Tire Flip 3 – Muscle Ups 4 – Strict HSPU 5 – Goblet Squat (32/24kg) 6 – Kb Swing 7 – Strict Pull Up 8 – Walking Lunges (each leg) 9 – Dummbell Thrusters 10 – Rope Climb
23
mar2016
marzo 2016