WOD 05032019
at WOD - by queironcrossfit
EMOM 40’: 1) 200m Run 2) 7-12 Reverse Burpees 3) 30-60 Double Unders 4) 15-30 Kb Swing (24/16kg) 5) Rest
04
mar2019
March 2019
2019
WOD 04032019
at WOD - by queironcrossfit
“MONDAY TEAMS” 6 Rounds 3’ ON : 3’ OFF 1’ Max Slam Ball Ground to Shoulder 1’ Max Shoulder to Overhead (45/30kg) 1’ Max Burpee Box Jump Over * Each athlete performs just 1 minute, and must change the exercise each round.
03
mar2019
OPEN GAMES 19.2
at WOD - by queironcrossfit
WORKOUT 19.2 RX’D In 8’ Window: 25 toes-to-bars 50 double-unders 15 squat cleans 25 toes-to-bars 50 double-unders 13 squat cleans If completed before 8’, add 4’: 25 toes-to-bars 50 double-unders 11 squat cleans If completed before 12’, add 4’: 25 toes-to-bars 50 double-unders 9 squat cleans If completed before 16’, add 4’: 25 toes-to-bars 50 double-unders 7 squat cleans Stop at 20 minutes.
01
mar2019
February 2019
WOD 28022019
at WOD - by queironcrossfit
A. STAMINA: Kipping Pull Ups 3 x Max Reps B. EMOM 2′: 1. 5 Ring Row / 10 Push Ups / 15 Squats 2. 10 DB Snatch Alternating (22’5/15kg) 3. 8/side Rotational Medball Throws 4. 8-18 Cal AB 5. Rest
27
feb2019
WOD 27022019
at WOD - by queironcrossfit
A. STRENGTH: Snatch Balance 2-2-2-2-2-2 B. For time: 3-6-9-12-15-18-21 Power Snatch (50/35kg) Box Jump
26
feb2019
WOD 26022019
at WOD - by queironcrossfit
A. SKILL: Kb Snatch B. AMRAP 14’: 5 Kb Snatch/each arm (24/16kg) 10m Overhead Walking Lunges (Left) 15 Burpees over the Kb 10m Overhead Walking Lunges (Right)
25
feb2019
WOD 25022019
at WOD - by queironcrossfit
A. STRENGTH: Front Squat In 20’, Heavy 5 Then, 1 x AMAP @85% B. For time: 15/12/9 Strict Toes 2 Bar Kb Swing (32/24kg)
24
feb2019
OPEN GAMES 19.1
at WOD - by queironcrossfit
AMRAP 15’ 19 Wallball Shots 19 Cal Row
22
feb2019
WOD 21022019
at WOD - by queironcrossfit
A. STRENGTH: Thruster In 20’ Reach a Heavy 5 B. For time: 21/15/9 Cal Row Thrusters (43/30kg) Box Jump Over
20
feb2019
WOD 20022019
at WOD - by queironcrossfit
A. STRENGTH: Deadlift In 20’, reach a Heavy 5 Then, 1 x AMAP @85% of H5 B. EMOM 8’: 1) Max Walking Lunges 2) 8-10 Bent Row
19
feb2019
febrero 2019