WOD 01062015 “REBECA & EMILIO’s BIRTHDAY”
at Uncategorized - by queironcrossfit
A. Strength: 15-20′ for 1RM weighted pull up B. AMRAP 17′ 70 Double Unders 33 m farmer carry 16 pull ups 8 Wall Climb
31
may2015
May 2015
2015
WOD 29052015
at WOD - by queironcrossfit
A. STRENGTH: EMOM 12′ Even: 12 Dummbell Row (32/24kg) Left Hand Odd: 12 Dummbell Row (32/24kg) Right Hand B. AMRAP 12′: 1 Rope Climb 10 Push Ups 15 Box Jump Over
28
may2015
WOD 28052015
at WOD - by queironcrossfit
A. STRENGTH: Slow Snatch 3-3-3-3-3-3 B. 3 Rounds for Time: 30 Wall Ball Shots 30 Squat Snatch (35/20kg)
27
may2015
WOD 27052015
at WOD - by queironcrossfit
Regional Team Event 7 For time, each athlete moves through stations of: 30-calorie row Deadlift hold while trailing teammate rows (120/95kg) 30 strict handstand push-ups Handstand hold while trailing teammate performs HSPU 30 toes-to-bars Static hang while trailing teammate performs toes-to-bars 20m overhead lunge (60/40kg)
26
may2015
WOD 26052015 “MEMORIAL DAY”
at WOD - by queironcrossfit
“Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run
25
may2015
WOD 25052015
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1 B. AMRAP 3′: Back Squat (you choose the load) REST 1′ AMRAP 3′: Burpees
25
may2015
WOD 22052015
at WOD - by queironcrossfit
A. STRENGTH: EMOM 12′ 2 x Squat Clean B. AMRAP 12′: 9 Clean (70/50kg) 15 Push Ups 21 Pull Ups
21
may2015
WOD 21052015
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 5-5-3-3-3-1-1-1 B. 21/15/9 for time: Push Press (60/45kg) Inverted Burpees
20
may2015
WOD 20052015 “MAIK’s BIRTHDAY”
at WOD - by queironcrossfit
For Time: 1 Mile Run 50 OHS (60/45kg) 100 V-Ups 150 Double Unders 50 SDHP (60/45kg) 100 Box Jump Over
19
may2015
WOD 19052015
at WOD - by queironcrossfit
A. STRENGTH: Narrow Grip Bench Press 4-4-4-4-4-4 B. “Lynne” 5 Rounds for Max Reps: Bw Bench Press Pull Ups
18
may2015
mayo 2015