WOD 30042015 “COACH PEIO’s BIRTHDAY”
at WOD - by queironcrossfit
A. SKILLS: Muscle Ups B. For Time: 30 Muscle Ups* * Every time you come down from the rings, run 400m.
29
abr2015
April 2015
2015
WOD 29042015
at WOD - by queironcrossfit
A. STRENGTH: Hang Snatch + Snatch 3 x (2+1) 3 x (1+1) B. For Time: 12/9/6/3 Squat Snatch (70/47’5kg) Mountain climbers
29
abr2015
WOD 27042015
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups 3 x Max Reps B. “Chelsea” EMOM 30′: 5 Pull Ups 10 Push Ups 15 Air Squats
27
abr2015
WOD 24042015
at WOD - by queironcrossfit
“LINDA” 10-9-8-7-6-5-4-3-2-1 Deadlift @1’5 BW Bench Press @BW Clean @3/4 BW
24
abr2015
SEGURIDAD, RESPETO Y CUIDADO DEL MATERIAL
at Articulo - by queironcrossfit
Nuestros “primos” Tracios han traducido el articulo que el Sr. Greg Everett realizo al respecto hace ya bastante tiempo. Articulo completo y detallado que debería ser de obligatoria lectura para todo aquel que pise una sala de entrenamiento, bien sea atleta o entrenador. SÉ UN BUEN MIEMBRO DEL GIMNASIO: Como tratas el material en tu gimnasio dice mucho de ti, no solo como atleta, sino como
23
abr2015
WOD 06042015
at WOD - by queironcrossfit
For time: 1 400m Run 2 Muscle-Ups 3 Thrusters (40/25kg) 4 Burpee Box Jumps 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings (32/24 kg) 8 DB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges (40/25kg) 11 Ring Dips 12 10m Hanstand Walk
05
abr2015
March 2015
WOD 01042015
at WOD - by queironcrossfit
A. STRENGTH: Clean & Jerk 5-5-3-3-3-1-1-1 B. AMRAP 12′: 9 Squat Clean & Jerk (60/45kg) 1 Rope Climb
31
mar2015
WOD 31032015
at WOD - by queironcrossfit
A. STRENGTH: Weighted Pull Ups 5-5-5-5-5 B. “Barbara” 5 Rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
31
mar2015
WOD 30032015
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-5-5-5 B. If you go, I go: 3 Rounds: 100 Double Unders 20 Burpees Box Jump Over 10 Front Racked Walking Lunges (70/45kg)
29
mar2015
OPEN GAMES 15.5
at WOD - by queironcrossfit
And the last one… For Time: 27-21-15-9 of: Row for Calories Thrusters (43/29kg)
27
mar2015
marzo 2015