WOD 09022016
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-5-5-5-5+ B. AMRAP 12′: 15 Good Morning (20/15kg) 30 Box Jumps 45 Hollow Rocks
08
feb2016
February 2016
2016
WOD 08022016
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 3-3-3-3-3-3 B. For Time: 21 Shoulder to Overhead (70/45kg) 9 Bar Muscle Up 200m Farmer Carry 15 STOH 7 Bar Muscle Up 200m Farmer Carry 9 STOH 5 Bar Muscle Up 200 m Farmer Carry
08
feb2016
WOD 05022016 “FRIDAY TEAMS”
at WOD - by queironcrossfit
For Max Reps, Time Cap 20′: 15 Tire Flips 20 Tire Jumps Over 15 Tire Flips 20 Tire Jumps Over 9 Legless Rope Climb 125 OHS (42’5/27’5kg) Max Cal Row
05
feb2016
WOD 04022016
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 4-4-4-4-4 B. 6 Intervals of 2′ ON : 2′ OFF 20 WallBall Shots 15 Kb Swing (32/24kg) Max Burpees
03
feb2016
WOD 03022016
at WOD - by queironcrossfit
A. STRENGTH: OHS 3-3-3-3-3-3 B. “Nancy” 5 Rounds: 400m Run 15 OHS (42’5/27’5kg)
03
feb2016
WOD 02012016
at WOD - by queironcrossfit
A. EMOM 16′: 1. 6-10 Strict HSPU 2. 6-10 Strict Pull Ups 3. 6-10 Strict Ring Dips 4. 6-10 Strict Toes to Bar B. AMRAP 12′: 60 Double Unders 20 Toes to Bar 5 Wall Climb
02
feb2016
January 2016
WOD 01022016 “HUETO & FRIVY’s BIRTHDAY”
at WOD - by queironcrossfit
“CrossFit Total” Back Squat 1 Rep Press 1 Rep Deadlift 1 Rep
31
ene2016
WOD 29012016
at WOD - by queironcrossfit
A. EMOM 12′: Power Clean 3 x Power Clean Touch n’ Go B. AMRAP 14′: 1 Legless Rope Climb 3 Power Clean (70/47’5kg) 6 HSPU
29
ene2016
WOD 28012016
at WOD - by queironcrossfit
A. “Bring Sally Up” Back Squat (60/40kg) B. 2 Mile Run
28
ene2016
WOD 27012016
at WOD - by queironcrossfit
A. STAMINA: Pull Ups 3 x Max Reps Kipping Pull Ups B. “Tabata This” Push Ups Sit ups Box Jumps Pull Ups
27
ene2016
enero 2016