December 2015

WOD 24122015 “FELIZ NAVIDAD”

at WOD - by queironcrossfit

For Time: 1 Hang squat clean (60/45kg) 2 Front squat 3 Muscle up 4 Handstand push ups 5 Deadlift 6 Walking lunges 7 Burpee over the box 8 Kettlebell swings (32/24kg) 9 Pull up 10 Toes to bar 11 Thruster (50/35kg) 12m Handstand walk   Desde el Box os queremos desear una Feliz Navidad, unas fiestas en familia y con algún exceso que otro (que

24

dic
2015
WOD 23122015 “JENNY’s BIRTHDAY”

WOD 23122015 “JENNY’s BIRTHDAY”

at WOD - by queironcrossfit

A. STRENGTH: Three Position Snatch Build a Heavy Complex (1 High Hang + 1 Hang + 1 Full Snatch)   B. Every 30″ for 5′: 1 x Hang Snatch @65-75% of A   Rest 3′   Every 30″ for 5′: 1 x Snatch @65-75% of A  

23

dic
2015
WOD 22122015

WOD 22122015

at WOD - by queironcrossfit

A. STRENGTH: Shoulder Press 5-5-3-3-3-1-1-1   B. AMRAP 12′: 5 Push Press (70/45kg) 10 Deadlift (70/45kg) 15 Mountain Climbers  

22

dic
2015
WOD 17122015

WOD 17122015

at WOD - by queironcrossfit

A. STRENGTH: weighted Pull Ups 5-5-3-3-3-1-1-1   B. 21-15-9 Pull Ups Box Jumps Kb Swing (24/16kg)  

16

dic
2015
WOD 16122015

WOD 16122015

at WOD - by queironcrossfit

A. STRENGTH: Back Squat 3-3-3-3-3-3   B. AMRAP 14′: 400m Run 15 Back Squat (60/45kg) 10 Toes to Bar  

15

dic
2015
WOD 15122015

WOD 15122015

at WOD - by queironcrossfit

A. STRENGTH/SKILLS: HSPU 3 x Max Reps Strict HSPU   B. For Time: 150 HSPU*   * Every minute, perform 25 Double Unders  

14

dic
2015

at WOD - by queironcrossfit

“Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift (1’5 Bodyweigth) Bench Press (1 BW) Clean (0’75 BW)  

14

dic
2015
WOD 11122015

WOD 11122015

at WOD - by queironcrossfit

A. STRENGTH: Weighted Ring Dips 3-3-3-3-3-3   B. EMOM 16′: 1- 10 Ring Dips 2- 22 Wallball shots  

11

dic
2015
WOD 10122015

WOD 10122015

at WOD - by queironcrossfit

A. STRENGTH: Front Squat 4-4-4-4-4 (3″ stop)   B. 5 Rounds of: 12 Deadlift (70/45kg) 9 Hang Power Clean 6 Push jerk 1 Legless Rope Climb  

09

dic
2015

diciembre 2015

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