WOD 31082018
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 2-2-2-2-2 B. EMOM 8’: 1) Good Morning x 15 (20/15kg) 2) Seated Hold Squat x 40”
30
ago2018
August 2018
2018
WOD 30082018
at WOD - by queironcrossfit
A. STAMINA: Toes to Bar 4 x Max Reps Strict B. For time: 10-9-8-7-6-5-4-3-2-1 Cal Row Toes to Bar HSPU
30
ago2018
WOD 29082018
at WOD - by queironcrossfit
5’ Run – Easy Pace 400m Run – Very Hard Pace 2’ Rest 800m Run – Hard Pace 2’ Rest 1200m Run – Moderate/Hard Pace 2’ Rest 800m Run – Hard Pace 2’ Rest 400m Run – Very Hard Pace 5’ Run – Easy Pace
28
ago2018
WOD 27082018
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 8-8-8-8-8 B. For Time and Reps: 3 Rounds of: 400m Run Max Wallball Shots UNBROKEN
26
ago2018
WOD 24082018
at WOD - by queironcrossfit
A. STAMINA: Strict Pull Ups 3 x Max reps B. AMRAP 8’: 9 Kb Thruster (24/16kg) 12 Pull Ups
23
ago2018
WOD 23082018
at WOD - by queironcrossfit
A. EFFICIENCY: Power Clean 12-12-12-12 B. EMOM 10’: 5 Power Clean (60/40kg) 5 Front Squat 5 Bar Facing Burpees
22
ago2018
WOD 22082018
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 5-5-5-5-5 B. 3-4 Rounds for Quality: 12 Kb Row (each arm) 12 Double Kb Push Press 20 Leg Raises
21
ago2018
WOD 21082018
at WOD - by queironcrossfit
For time: 1200m Run 50 Push Ups 75m Bear Crawl 100 Air Squats 200 Double Unders 100 Air Squats 75m Bear Crawl 50 Push Ups 1200m Run
20
ago2018
WOD 20082018
at WOD - by queironcrossfit
A1. 10 Sets of 30” On : 30” Recovery Row / Assault Bike Rest 3’ 5 Sets of: 30” Steady Pace 20” Hard Pace 10” Sprint Pace Rest 3’ A2. 10 Sets of 45” On : 15” Recovery Assault Bike / Row Rest 3’ 5 Sets of: 30” Steady Pace 20” Hard Pace 10” Sprint Pace
19
ago2018
WOD 16082018
at WOD - by queironcrossfit
“TOM” AMRAP 25’: 7 Ring Muscle Ups 11 Thrusters (70/47’5kg) 14 Toes to Bar
15
ago2018
agosto 2018