WOD 09112015
at WOD - by queironcrossfit
A. EMOM 12′: Even – 8/12 Strict Toes to Bar Odd – 30/50 Double Unders B. For Time: 50 Double Unders 40 Toes to Bar 30 Power Snatch (35/20kg) 20 OHS
08
nov2015
November 2015
2015
WOD 06112015 “FRIDAY TEAM”
at WOD - by queironcrossfit
For Time: 1600m Run 50 OHS (60/40kg) 100 V-Ups 150 Double Unders 50 SDHP (60/40kg) 100 WallBall
06
nov2015
WOD 05112015 “Chechu’s WOD”
at WOD - by queironcrossfit
Desde la familia de Queiron queremos mandar un abrazo enorme a Chechu y toda su familia. Ojalá tengas una pronta recuperación y podamos verte otra vez por el Box. Ánimo y un fuerte abrazo!! A. STRENGTH: 3 Position Snatch 20′ to a Heavy Triple (High Hang, Hang and Full Snatch) B. For Time: 30 Snatch (60/42’5kg) * * Perform 7 Burpees Facing
04
nov2015
WOD 04112015
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 7-7-7-7-7-7 B. AMRAP 15′: 5 Russian Step (e.l.) (60/42’5kg) 10 Push Press (60/42’5kg) 15 Toes to Bar
04
nov2015
WOD 03112015
at WOD - by queironcrossfit
A. STRENGTH: Weighted Pull Ups 3-3-3-2-2-2-1-1-1 B. “Helen” 3 Rounds for Time: 400m Run 21 Kb Swing 12 Pull Ups
02
nov2015
WOD 02112015
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 7-7-7-7-7-7 B. For Time: 21/15/9* Deadlift (100/75kg) Box Jump Over * After each round, perform 2 Legless Rope Climb
01
nov2015
October 2015
WOD 30102015
at WOD - by queironcrossfit
A. SKILLS: Accumulate L-Sit 3 x 90″ accumulated B. “Tabata This” Handstand Hold Hollow Hold Superman Hold Mid Squat Hold
29
oct2015
WOD 29102015
at Uncategorized - by queironcrossfit
A. Strength: Front Squat 5×5 B. 5 rounds for time: – 6 Front squat (80/60) kg – 12 Wall ball – 6 Strict Pull ups – 12 Ring dips – 100 m run
29
oct2015
WOD 28102015
at WOD - by queironcrossfit
EMOM 40′: 1st – 20 Row Cal 2nd – 2 Muscle Ups 4 HSPU 8 Kb Swing (32/24kg) 3rd – 200m Run 4th – Rest
27
oct2015
WOD 27102015
at WOD - by queironcrossfit
A. STRENGTH: Drop Snatch 3-3-3-3-3 B. 3 Rounds of: 100 Double Unders 18 V-Ups 15 Burpee Box Jump 12 OHS (50/35kg)
26
oct2015
octubre 2015