WOD 08012015
at WOD - by queironcrossfit
A. STRENGTH: Power Clean 5-5-5-5-5 B. 21-18-15-12-9-6-3 reps for time of: Power cleans (45/30kg) Sit-ups Back extensions
07
ene2015
January 2015
2015
WOD 07012015
at WOD - by queironcrossfit
A. Strength: Back Squat 5-5-3-3-3-1-1-1 B. 5 Rounds of HELEN 400 m Run 21 Ket Swing 12 Pull-ups
06
ene2015
WOD 05012015 “NOCHE DE REYES”
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 3-3-3-3-3-3 B. AMRAP 15′: 9 Deadlift (70/45kg) 12 Push Ups 15 Box Jumps
04
ene2015
WOD 02012015 “FELIZ AÑO”
at WOD - by queironcrossfit
EMOM 40′: 1st Min – 5 Chest 2 Bar Pull Ups, 10 Burpee Box Jump 2nd Min – Row For Meters 3rd Min – 2 Muscle Ups, 4 HSPU, 8 Kb Swing (32/24kg) 4th Min – Run For Meters
01
ene2015
December 2014
WOD 31122014 “MARTILLO & KIKE’s BIRTHDAY”
at WOD - by queironcrossfit
“HAMMER” 5 Rounds of: 5 Power Clean (60/42’5kg) 10 Front Squat (60/42’5kg) 5 Jerk (60/42’5) 20 Pull Ups
31
dic2014
WOD 30122014
at WOD - by queironcrossfit
GYMNASTIC DAY
30
dic2014
WOD 29122014 “VOGUEL’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Thrusters 3-3-3-3-3-3 B. “Fran” 21/15/9 Thrusters (42’5/30kg) Pull Ups
29
dic2014
WOD 26122014 “BEGO’s BIRTHDAY”
at WOD - by queironcrossfit
For Time (time cap: 36′) 4 Rounds of: 36 Kb Swing (32/24kg) 36 Box Jumps 400m Run 36 Burpees 36 Wall Ball Shots
25
dic2014
WOD 23122014
at WOD - by queironcrossfit
A. STRENGTH: Weighted Pull Ups 3-3-3-3-3-3 B. “Cindy” AMRAP 20′: 5 Pull Ups 10 Push Ups 15 Squats
23
dic2014
WOD 22122014
at WOD - by queironcrossfit
A. STRENGTH: Snatch 5-5-5-5-5 B. 3 sets of: AMRAP 3′: 3 Rope Climb 6 Snatch (70/50kg) Rest 1′
21
dic2014
diciembre 2014