WOD 11102022
at WOD - by queironcrossfit
WOD For time: 3–6–9–12–9–6–3 Shuttle run (=15m) Deadlift @ 125/85kg Bar-facing burpee (2x) 7.5m Handstand walk each round
10
oct2022
October 2022
2022
WOD 10102022
at WOD - by queironcrossfit
A. STRENGTH: Weighted Pull Ups 5 x 3 B. EMOM 16′ 1) 8-12* DB thrusters + 8-12* Toes-to-bar 2) Row for calories 3) 6-8* DB Devil’s press + 8-12* Chest-to-bar 4) Rest
09
oct2022
WOD 07102022
at WOD - by queironcrossfit
FRIDAY TEAMS AMRAP 25′: 400m Run 20 Worm Sync Burpees 10 Worm Thrusters
06
oct2022
WOD 05102022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch Pull + Low Hang Snatch Every 75″ x 10: (1+1) @65%+ B. AMRAP 8′ 8 Snatch (50/30) 12 Toes to ring 8 Box jump over
04
oct2022
WOD 04102022
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5 x 3 @84%+ B. EMOM 8′: 1) 1 Leg Deadlift x 10 2) 15-20 Calves/Tibialis
03
oct2022
September 2022
WOD 30092022
at WOD - by queironcrossfit
A. SKILLS: Rope Climb B. EMOM 10′: 1) 2-4 Rope climbs 2) 1 Suicide Rest 4′ EMOM 10′: 1) 6 Dual KB Clean and jerks + KB front rack walking lunges in the remaining time 2) Assault Bike for calories
29
sep2022
WOD 29092022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Clean Pull + Low Hang Clean Every 75″ x 10: (1+1) @65%+ B. AMRAP 15′: 400m Run 27 Push Ups 9 Hang Squat Clean (70/50kg)
28
sep2022
WOD 28092022
at WOD - by queironcrossfit
A. STRENGTH: ChinUps 5×4 B. 4 Rounds: 20 Pull Ups 15 Burpees to target 5 Slam Ball Clean (70/50kg)
27
sep2022
WOD 27092022
at WOD - by queironcrossfit
ENDURANCE: 3 Sets of 10 Rounds: 30″ Steady Pace 20″ Medium/hard Pace 10″ Sprint 3′ Rest bw Sets
26
sep2022
WOD 23092022
at WOD - by queironcrossfit
WOD: (By couples) 2 Rounds: 40 DB Sync Snatch (30/22’5) 30 Clapping Burpees 1200m Run
22
sep2022
septiembre 2022