WOD 31072014
at WOD - by queironcrossfit
FILTHY FIFTY For time 50 Box jump 50 Jumping pull-ups 50 Kb swing 50 Step walking lunge 50 knees to elbows 50 Push press (20/15) 50 Back extensions 50 Wall ball 50 Burpees 50 Double-Unders
30
jul2014
July 2014
2014
WOD 30072014
at WOD - by queironcrossfit
A. STRENGTH: Split Jerk 5-5-5-5-5. B. WOD: AMRAP 7′ 7 Push Jerk(60/40) 7 Burpees Rest 3′ AMRAP 7′ 7 Thrusters (40/30) 7 Box Jump
29
jul2014
WOD 29072014
at WOD - by queironcrossfit
A. STRENGTH: EMOM 12 3REPS HANG POWER CLEAN B. WOD: AMRAP 20 30 AIR SQUAT 19 POWER CLEAN 7 STRICT PULL-UPS 400 M RUN
28
jul2014
WOD 28072014
at WOD - by queironcrossfit
“COACH JULS’ BIRTHDAY” A. STRENGTH: Back Squat 7-7-7-7-7 B. 21/18/15/12/9/6/3 * Pull Ups Sit Ups * Before each Round, 50m Walking Lunges (20/15kg)
27
jul2014
WOD 25072014
at WOD - by queironcrossfit
A. STRENGTH: Snatch Balance 3-3-3-3-3-3 B. OPEN WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (42’5/30kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
24
jul2014
WOD 24072014
at WOD - by queironcrossfit
A. SKILLS: Handstand Walk B. For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups
23
jul2014
WOD 22072014 “EDO’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5-5-5-5-5 B. 5 Rounds For Time: 30 Burpees 21 Deadlifts (80/50kg)
22
jul2014
WOD 22072014
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 3-3-3-3-3-3 B. EMOM 20′: 1st Min: 5 Pull Ups 10 Push Ups 15 Squats 2nd Min: 5 Push Jerk (70/55kg) 3rd Min: 3 Muscle Ups 5 HSPU 8 Kb Swing (32/24kg) 4rd Min: 250m Row
21
jul2014
WOD 21072014
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5-5-3-3-3-1-1-1 B. 7 Rounds For Time: 5 Front Squat (80/65kg) 10 Wall Ball Shots 200m Run
20
jul2014
WOD 18072014
at WOD - by queironcrossfit
A. STRENGTH: OHS 5-5-3-3-3-1-1-1 B. WORKOUT 14.1* AMRAP 10′ 30 double-unders 15 Power Snatch (35/25kg) * Este WOD ya lo hicimos en febrero… Es hora de comprobar progresos!!
18
jul2014
julio 2014