WOD 21112014
at WOD - by queironcrossfit
A. STRENGTH: Power Snatch 3-3-3-3-3-3 B. “OPEN GAMES WORKOUT 14.1″ AMRAP 10′: 30 Double Unders 15 Power Snatch (35/25kg)
20
nov2014
November 2014
2014
WOD 20112014
at WOD - by queironcrossfit
A. STRENGTH: Weighted PullUps 3-3-2-2-2-1-1-1 B. “Chelsea” EMOM 30′: 5 Pull Ups 10 Push Ups 15 Squats
19
nov2014
WOD 19112014
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5-5-5-5-5-5 B. 21/15/9 Deadlift (110/85kg) Burpee Toes to Bar
19
nov2014
WOD 18112014
at WOD - by queironcrossfit
GYMNASTIC DAY
17
nov2014
WOD 17112014
at WOD - by queironcrossfit
A. STRENGTH: 20′ to 5RM Squat clean B. AMRAP 20′: 5 Squat Clean @75% of 5RM 1 Rope Climb 30 Mountain Climbers
16
nov2014
WOD 14112014
at WOD - by queironcrossfit
A. 20′ to Max Height Box Jump B. AMRAP 18′: 15 Kb Swing (32/24kg) 15 Box Jump 15 V-Ups
13
nov2014
WOD 13112014
at WOD - by queironcrossfit
A. STRENGTH: BEHIND THE NECK SNATCH GRIP PUSH PRESS + OHS 2x 5+1 3×3+1 B. “Nancy” 5 Rounds: 400m Run 15 OHS (42’5/30kg)
13
nov2014
WOD 12112014 “IÑAKO’s BIRTHDAY”
at WOD - by queironcrossfit
50 Row Cal/100 Double Unders 5 Thrusters (70/45kg) 10 HSPU 15 Kb Swing (32/24kg) 40 Row Cal/80 Double Unders 5 C&J (70/45kg) 10 Chest to Bar 15 m Handstand Walk 30 Row Cal/60 Double Unders 5 Thrusters 10 HSPU 15 Kb Swing 20 Row Cal/40 Double Unders 5 C&J 10 Chest to Bar 15 m Handstand Walk 10 Row Cal/20 Double Unders 30 m Walking
12
nov2014
WOD 11112014
at WOD - by queironcrossfit
A. SKILLS: Strict Toes To Bar B. WOD 4 Fit For All Throwdown: For Time: 50 WallBall Shots 3 Rounds of: 20 Ring Dips 20 Toes To Bar 50 WallBall Shots
10
nov2014
WOD 10112014 “IOSU ARROYO’S BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-3-3-3-1-1-1 B. Tabata: Back Squat (35/20kg) 20″ Squatting 10″ Resting at the bottom position C. 1Mile Run (20/10kg)
10
nov2014
noviembre 2014