WOD 10102014 “Bea&Emilio’s Tribute”
at WOD - by queironcrossfit
A. STRENGTH: Snatch 3-3-3-3-3-3 B. 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Squat Snatch (60/40kg) Wall Climb
09
oct2014
October 2014
2014
WOD 09102014
at WOD - by queironcrossfit
A. STRENGTH: Strict Toes To Bar 5 x 7-10 reps B. WOD 2 “FitXAll” 3 Rounds For Time: 20 Kb Swing (24/16kg) 20 Box Jumps 20 Toes To Bar
08
oct2014
WOD 08102014
at WOD - by queironcrossfit
“Crossfit Total” 1 Rep Back Squat 1 Rep Press 1 Rep Deadlift
07
oct2014
WOD 07102014
at WOD - by queironcrossfit
A. STRENGTH: Strict Pull Ups 3 x Max Reps B. “Tabata This” Pull Ups Push Ups Sit Ups Squats
06
oct2014
WOD 06102014
at WOD - by queironcrossfit
A. STRENGTH: Clean&Jerk 3-3-3-3-3-3 B. For Time: 1 Cluster (45/30kg) 1 Shuttle Sprint 2 Clusters 1 Shuttle Sprint 3 Clusters 1 Shuttle Sprint 4 Clusters 1 Shuttle Sprint … 15 Clusters 1 Shuttle Sprint
05
oct2014
WOD 03102014
at WOD - by queironcrossfit
1 Lap (Run or Row 200 Meters) 2 Back Squat (60/40kg) 3 Wallball Shots 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Walking Lunges 9 Box Jumps (80/60cm) 10 Kb Swings (48/32 kg)
02
oct2014
WOD 02102014
at WOD - by queironcrossfit
GYMNASTIC DAY
01
oct2014
September 2014
WOD 01102014
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 7-7-7-7-7 B. 4 Rounds for Time: 400 m Row 21 Deadlift (70/50kg) 12 Burpees Facing the Bar
30
sep2014
WOD 30092014
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 3-3-3-3-3-3 B. 5 Rounds: 20 Push Press (45/30kg) 1 Legless Rope Climb
29
sep2014
WOD 29092014
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5-5-5-5-5 (3″ pause) B. EMOM 16′: Even min: 5 Squat Clean (70/50kg) Odd min: 5 HSPU + 30 Mountain Climbers
28
sep2014
septiembre 2014