WOD 28072015 “COACH JULS’ BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: 20′ to RM of 2 Power Snatch + 2 Snatch Touch n’ Go B. 1-2-3-4-5-6-7-8-9-10 10-9-8-7-6-5-4-3-2-1 Snatch (60/42’5kg) Wall Climb
27
jul2015
July 2015
2015
WOD 27072015 “YO PU PU’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5-5-5-5-5-5 B. 10 Rounds of 60″ ON: 60″ OFF 3 Front Squat (90/70kg) Max Shuttle Run
27
jul2015
WOD 24072015
at WOD - by queironcrossfit
A. Open Games 15.3 AMRAP 14′: 7 Muscle Ups 50 Wall Ball Shots 100 Double Unders B. Surprise
24
jul2015
WOD 23072015
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 7-7-7-7-7-7-7 B. By Couples, For time: 50 Box Jumps 50 HSPU (Handstand Hold) 50 Toes to Bar (Bar Hold) 50 Shoulder to Overhead (70/42’5kg) (Rack position Hold) 30m FR Walking Lunges
23
jul2015
WOD 22072015
at WOD - by queironcrossfit
A. STRENGTH: Clean&Jerk 1×6 @60% 1×4 @70% 1×3 @75% 1×2 @80% 1×1 @85% 3×3 @75% B. 3 Rounds: 400m Run 10 C&J (60/40kg)
21
jul2015
WOD 21072015 “IÑIGO PARIS’ BIRTHDAY”
at WOD - by queironcrossfit
A. SKILLS: 20′ to 1RM of Box Jump B. 10 Intervals of: 60″ ON : 60″ OFF B1. AMRAP: 10 Kb Swing (32/24kg) 10 Box Jumps B2. AMRAP: 15 V-ups 15 WallBall Shots
20
jul2015
WOD 20072015
at WOD - by queironcrossfit
A. EMOM 12′: Even: 40″ Max reps Strict Chin Ups Odd: 40″ Max Reps Push Ups B. “Cindy” AMRAP 20′: 5 Pull Ups 10 Push Ups 15 Squats
19
jul2015
WOD 16072015
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 7-7-7-7-7-7-7 B. 21-15-9-15-21 BEnch Press (50/35kg) Knees to Elbows
15
jul2015
WOD 15072015
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 7-7-7-7-7-7-7 B. Tabata: Back Squat (60/40kg) Then, 1 Mile Run
14
jul2015
WOD 03072015
at WOD - by queironcrossfit
A. AMRAP 9′: 15 Toes To Bar 10 Deadlift (50/30kg) 5 Snatch (50/30kg) B. Surprise!!
02
jul2015
julio 2015