WOD 05022015
at WOD - by queironcrossfit
Power Clean 3-3-3-3-3-3 Front Squat 2-2-2-2-2-2 Squat Clean 1-1-1-1-1-1
05
feb2015
February 2015
2015
WOD 04022015 “SANTAMARINA & ALZUETA’s BIRTHDAY”
at WOD - by queironcrossfit
A. 3 Rounds for time: 3 Legless Rope Climb 30″ Hollow Rock Accumulated 60″ HandStand Hold Accumulated B. 21-18-15-12-9-6-3 HSPU V-Ups
04
feb2015
WOD 03022015
at WOD - by queironcrossfit
A. STRENGTH: Superseries 4 x 8-10 Strict Ring Dips 4 x 8-10 Strict Pull Ups Rest 20″ between each serie B. Amrap 14′: 30 Double Unders 20 Kb Swing (32/24kg) 10 Box Jumps
03
feb2015
WOD 02022015 “FRIVY & HUETO’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5-5-5-5-5-5 B. AMRAP 4′:* 15 Thrusters (45/30kg) 15 Chest to Bar Pull Ups * If 90 reps are completed in under 4 minutes, time extends to 8 minutes. If 180 reps are completed in under 8 minutes, time extends to 12 minutes. If 270 reps are completed in under 12 minutes, time extends to 16 minutes. Etc.
02
feb2015
January 2015
WOD 30012015
at WOD - by queironcrossfit
A. STRENGTH: Snatch 3-3-3-3-3-3 B. 6 Rounds of 2′ ON: 2′ OFF 10 Snatch (60/45kg) AMAP Unbroken WallBall Shots* * Si se suelta el Balón / se para, 1 burpee por cada segundo restante.
30
ene2015
WOD 29012015
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 3-3-3-3-3-3 B. “Lynee” 5 Rounds of Max Reps: Bw Bench Press Pull Ups
29
ene2015
WOD 28012015
at WOD - by queironcrossfit
A. TABATA: Double Unders B. AMRAP 20′ 5 HSPU 7 Chest TO bar 9 Dumbell Snatch (30/20)
27
ene2015
WOD 26012015
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1 B. 7 Rounds for time: 3 Wall Climbs 5 Wallball Shots 7 Toes to Bar 9 Box Jumps
26
ene2015
WOD 23012015
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 7-7-7-7-7 B. 6 Intervals: 2″ on : 2″ off AMRAP 10 Deadlift (100/70kg) 10 Bar facing burpees
23
ene2015
WOD 22012015 “BIS BALD LUIGI”
at WOD - by queironcrossfit
A. STRENGTH: Power Clean 3-3-3-3-3-3 B. For Time: 10 OHS (60/40kg) 10 Box Jumps Over 10 Thrusters (60/40kg) 10 Power Clean (80/60kg) 10 Toes to Bar 10 Burpees Bar Muscle Up 10 Toes To Bar 10 Power Clean 10 Thrusters 10 Box Jump Over 10 OHS
21
ene2015
enero 2015