WOD 21012015 “BORJIUS’ BIRTHDAY”
at WOD - by queironcrossfit
“Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run
21
ene2015
January 2015
2015
WOD 20012015
at WOD - by queironcrossfit
A. SKILLS: Tire Flip B. For Time: 100 Double Unders the, 3 Rounds of: 10 Clean & Jerk (60/40kg) 6 Tire Flips / 6 Deadlift (60kg) then, 100 Double Unders
20
ene2015
WOD 19012015
at WOD - by queironcrossfit
A. STRENGTH: Snatch Balance 3-3-3-3-3-3 B. AMRAP 14′: 60 Row Cal 50 Toes to Bar 40 Wall Ball Shots 30 Power Snatch (50/35kg) 20 Muscle Ups
19
ene2015
THE BOX WARS
at Eventos - by queironcrossfit
La batalla está apunto de comenzar… ¿Qué papel jugará tu Box? www.boxwars.info
18
ene2015
WOD 16012015
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5 X 4 last rep 4” bottom. WOD: AMRAP 12′ 6 Front Squat (60/40) 9 HSPU 12 Walking Lunges front rack
15
ene2015
WOD 15012015
at WOD - by queironcrossfit
STRENGTH: 5 Rounds 3 weighted Pull-ups 5 strict Pull-ups 7 kipping pull-ups. WOD: 10-9-8-7-6-5-4-3-2-1 chest to bar- Wall balls. Rest 5′ AMRAP 5′ burpees.
14
ene2015
WOD 14012015
at WOD - by queironcrossfit
A. EMOM 16′: Even Min: 3 SDHP (AHAP) Odd Min: 7 Ring Dips B. 21/15/9* SDHP (35/20kg) Thruster Toes to Bar * 400m Run before each round
14
ene2015
WOD 13012015 “MORRIS’ BIRTHDAY”
at WOD - by queironcrossfit
TIME CAP 35′ 1 Power Snatch (60/45kg) 2 Wall Climbs 3 Shoulder to Overhead (60/45kg) 4 Pull Ups 5 Burpees Over The Bar 6 V-Ups 7 Pistols (each leg) 8 Kb Swing (32/24kg) 9 Power Clean (60/45kg) 10 Overhead Squat (60/45kg)
13
ene2015
WOD 12012015
at WOD - by queironcrossfit
Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1
12
ene2015
WOD 09012015
at WOD - by queironcrossfit
A. SKILLS: Dumbbell Snatch B. AMRAP 20′: 100 Double Unders Run 100m 4 Rope Climb Run 100m 30 Squats (20/15kg) Run 100m Farmer Carry 100m (32/24kg) 20 Dumbbell Snatch (30/22’5kg) Run 100m
09
ene2015
enero 2015