WOD 12012016
at WOD - by queironcrossfit
A. STRENGTH: Strict Ring Dips 3 x Max Reps B. “Cindy” AMRAP 20′: 5 Pull Ups 10 Push Ups 15 Squats
12
ene2016
January 2016
2016
WOD 11012016 “R4UL0’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5-5-5-5-5 B. 4 Rounds: 18 WallBall Shots 12 Deadlift (110/85kg) 60″ Accumulated Plank
10
ene2016
WOD 08012016 “TEAM WOD”
at WOD - by queironcrossfit
For Time: 150 Thrusters (42’5/27’5kg) 100 Power Clean (70/55kg) 75 Burpee Box Jump 50 Muscle Ups 2 Miles Run
08
ene2016
WOD 07012016
at WOD - by queironcrossfit
A. STRENGTH: Snatch Reach a Heavy 1 in 20′ B. 6 Attempts in getting the Fastest Time: 15 Snatch (50/35kg) 30 Double Unders Rest 2′
06
ene2016
WOD 05012016
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-5-5-5-5 B. AMRAP 14′: 10 Box Jumps (90/60cm) 12 Toes to Bar 15 Good Morning (20/15kg)
04
ene2016
WOD 04012016 “MARTIKO’s BIRTHDAY”
at WOD - by queironcrossfit
A. SKILLS: Turkish Get Up B. 4 Rounds for Time: 400m Run 20 Chest to Bar 6 TGU (24/16kg) alternating
03
ene2016
December 2015
WOD 31122015 “HAMMER’s BIRTHDAY”
at WOD - by queironcrossfit
A. SKILLS: Tire Flip B. Time Cap 25′: 1 Legless Rope Climb 1 Tire Flip 10 Double Unders 2 Legless Rope Climb 2 Tire Flip 20 Double Unders 3, 3, 30… 4, 4, 40…
30
dic2015
WOD 30122015 “Auf wiedersehen Luigi!”
at WOD - by queironcrossfit
A. EMOM 10′: 1st- 10 Strict Toes to Bar 2nd- 40″ Handstand Hold B. AMRAP 14′: 5 Wall Climbs 10 Toes to Bar 20m kb Front Racked Carry
30
dic2015
WOD 29122015
at WOD - by queironcrossfit
10 Rounds 2′ ON : 2′ OFF: 400m Run Max Reps WallBall Shots
29
dic2015
WOD 28122015
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1 B. AMRAP 8′: 10 Back Squat @60% of A 15 Pull Ups 20 Kb Swing (24/16kg)
27
dic2015
diciembre 2015