WOD 28122022
at WOD - by queironcrossfit
ENDURANCE 10 Rounds: 8 Kb Swing (24/16kg) 8 Burpees Over the Kb 200m Run
27
dic2022
December 2022
2022
WOD 27122022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: JERK EMOM 12′: 1 @65%+ B. AMRAP 10′: 3-6-9-12-15… Hang Power Clean (45/30) Shoulder to OverHead Double Unders (x5)
26
dic2022
WOD 19122022
at WOD - by queironcrossfit
For time: 800m Run + 4 Rounds of: 10 Thrusters (50/35kg) 10 chest 2 bar 20 V-ups + 800m Run
18
dic2022
WOD 16122022
at WOD - by queironcrossfit
6 Rounds: 9 Bar Muscle Up 15 Deadlift (100/70kg) 21/18 Cal Row
15
dic2022
WOD 15122022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Clean RM in 20′ B1. Max Squat Clean in 1′ @70% B2. Max Squat Clean in 1′ @65% B3. Max Squat Clean in 1′ @60% 3′ rest between sets
14
dic2022
WOD 14122022
at WOD - by queironcrossfit
A. SKILLS: Handstand Walk B. 3 Rounds: 20m dual Db Front Racked Walking Lunges 15 HSPU 3 Rounds: 14 Dual Db Box Step Up 10m HSW
13
dic2022
WOD 13122022
at WOD - by queironcrossfit
ENDURANCE: 4 Sets of 4’on: 3′ off 4′ AMRAP: 15/12 cal (rotate b/w sets) 200 m run 12 box jump over
12
dic2022
WOD 07122022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch EMOM 12′: 1 @65%+ B. TWINS’ BIRTHDAY 3 Rounds: 7 Muscle Ups 12 Squat Snatch (70/45) 83 Double Unders
06
dic2022
WOD 06122022
at WOD - by queironcrossfit
For time 50 KB deadlifts @ 2 x 32/24kg 30 Box jump overs (90/70cm) 50 Toes to Bar 30 Box jump overs 40/30 (cal) SkiErg 50 KB deadlifts
05
dic2022
WOD 02122022
at WOD - by queironcrossfit
FRIDAY TEAMS 5 Rounds: (teams of 3) 3 Relay Legless rope climbs 20 Sync V’ups 30m Relay Handstand walk 200m Run
01
dic2022
diciembre 2022