WOD 26012016
at WOD - by queironcrossfit
For Time: 24-21-18-15-12-9-6-3 Thrusters (50/30kg) Burpees Over the Bar V-Ups
26
ene2016
January 2016
2016
WOD 25012016
at WOD - by queironcrossfit
A. STRENGTH: Jerk Balance 2-2-2-2-2-2-2-2 B. “2007” For time: 1000m Row then, 5 Rounds of: 25 Pull Ups 7 Push Jerk (60/40kg)
24
ene2016
WOD 22012016
at WOD - by queironcrossfit
A. 10 Intervals of 60″ ON : 2′ OFF A1. Max Shuttle Run A2. Max Shuttle Run A3. Max Cal Row A4. Max Shuttle Run A5. Max Shuttle Run A6. Max Cal Row A7. Max Cal Row A8. Max Shuttle Run A9. Max Cal Row A10. Max Cal Row B. Tabata Core
21
ene2016
WOD 21012016
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-3-5-3-1 B. 4 Rounds for Time: 15 SDHP (50/30kg) 20 WallBall Shots 25 Hollow Rocks
20
ene2016
WOD 20012016
at WOD - by queironcrossfit
A. STRENGTH: Power Snatch 3-3-3-3-3-3 B. Climbing Ladder for 12minutes: 3 Snatch (60/42’5kg), 3 Toes to Bar 6 Snatch, 6 Toes to Bar 9 Snatch, 9 Toes to Bar 12 Snatch, 12 Toes to Bar and so on…
19
ene2016
WOD 19012016
at WOD - by queironcrossfit
A. SKILLS: Muscle Up B. For Time: 30 Burpee Muscle Up
18
ene2016
WOD 18012016
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 3-3-3-3-3-3 B. AMRAP 7′: 60 Double Unders 10 Front Squat (70/45kg) 10 HSPU REST 3′ REPEAT AMRAP
17
ene2016
WOD 15012016
at WOD - by queironcrossfit
A. STRENGTH: Three Position Clean & Jerk 20′ to Reach a Heavy Complex (High Hang + Hang + Full Clean & Jerk) B. Every 20″, for 5′: 1 x Hang Clean & Jerk @70-80% of A 3′ REST Every 30″, for 5′: 1 x C&J @80-90% of A
14
ene2016
WOD 14012016
at WOD - by queironcrossfit
A. STRENGTH: Weighted Chin Ups 5-5-3-3-3-1-1-1 B. “Jackie” 1000m Row 50 Thrusters (20/15kg) 30 Pull Ups
13
ene2016
WOD 13012016 “MORRIS’ BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 3-3-3-3-3-3+ B. AMRAP 12′: 15 Box Jumps 20 Kb Swing (24/16kg) 400m Run
13
ene2016
enero 2016