WOD 07112014
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 5-5-5-5-5 B. For Time: 800m Run then: 5 Rounds of: 25 Pull Ups 7 Push Jerk (60/45kg)
07
nov2014
November 2014
2014
WOD 06112014
at WOD - by queironcrossfit
Muscle Snatch 1-1-1-1-1-1-1 Power Snatch 1-1-1-1-1-1-1 Squat Snatch 1-1-1-1-1-1-1
05
nov2014
WOD 05112014
at WOD - by queironcrossfit
A. STRENGTH: Strict HSPU 3 x Max Reps B. EMOM 18′ (Every 6′) 400m Row 20 Burpees 10 Déficit HSPU
04
nov2014
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 7-7-7-7-7 B. HRI (High Resistance Intervals) 10 x 15 sec on : 45 sec off Heavy Sled Sprint C. 3 Rounds: 1′ to 1-5 Legless Rope Climb 1′ Rest 1′ to 10-15 Deficit Push Ups 1′ Rest
03
nov2014
WOD 03102014
at WOD - by queironcrossfit
A. STRENGTH: Thrusters 3-3-2-2-2-1-1-1 B. For Time: 1-2-3-2-1 of: 5 Pull up, 5 Burpee, 5 Box jumps 2 -4-6-4-2 of: Thrusters 70/45kg
02
nov2014
October 2014
WOD 31102014
at WOD - by queironcrossfit
“Fight Gone Bad” 3 rounds of: Wall-ball (Max Reps) Sumo deadlift high-pull, 32’5/20kg (Max Reps) Box Jump (Max Reps) Push-press, 32’5/20kg (Max Reps) Row (Calories)
30
oct2014
WOD 30102014
at WOD - by queironcrossfit
A. SKILLS: Bar Muscle Up B. AMRAP 9′: 150 Wallball Shots 30 Bar Muscle Ups* * Coach’s Notes: If you don’t have a muscle up, do 4 pullups and 4 Push Ups
29
oct2014
WOD 29102014
at WOD - by queironcrossfit
A. For Time: 10 Legless Rope climb 50m Sprint B. For Time: 21/18/15/12/9/6* Pull Ups Sit Ups *50m Walking lunge (20/10kg)
28
oct2014
WOD 28102014
at WOD - by queironcrossfit
A. SKILLS: Handstand Push Ups B. AMRAP 18′: 28 Burpees 10 Strict HSPU
27
oct2014
WOD 27102014
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5-5-5-5-5 (3″ pause) B. For Time: 100 Double Unders 12 C&J (60/40kg) 12 Kb Swing (24/16kg) 75 Double Unders 12 Front Squat (60/40kg) 12 Kb Swing 50 Double Unders 12 Push Press (60/40kg) 12 Kb Swing 25 Double Unders 12 Thrusters (60/40kg) 12 Kb Swing Muchas gracias a Marc Ordeig por hacernos disfrutar de este WOD el pasado sábado!!
26
oct2014
octubre 2014