WOD 22112017
at WOD - by queironcrossfit
A. SKILLS: Butterfly Pull Ups B. Fastest Scenario (4 Rounds) 10 Pull Ups 15 Box Jumps 20 Wallball Shots
22
nov2017
November 2017
2017
WOD 21112017
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5-5-3-5-3-1+ B. 4 Rounds: Bulgarian Split Squat x 8/side 40m Farmer Carry
20
nov2017
WOD 20112017
at WOD - by queironcrossfit
For time: 20 Deadlift (125/85kg) 400m Row 20kb Swing (32/24kg) 400m Row 20 Burpees over the Bar 400m Row 20 Pull Ups 400m Row 20 Db Squat Clean 400m Row
19
nov2017
WOD 17112017
at WOD - by queironcrossfit
A. SKILLS: Dragonfly B. Tabata This: Hollow Hold Arch Hold Lateral Plank Raise GHD Back Extension
16
nov2017
WOD 16112017
at WOD - by queironcrossfit
“Nancy” 5 Rounds: 400m Run 15 OHS (43/29kg)
15
nov2017
WOD 15112017
at WOD - by queironcrossfit
A. STRENGTH: Squat Clean EMOM 15′: 1 rep @65% B. For Time: 20 Squat Clean (80/60kg) 40 Deficit HSPU 60 Double Unders (Unbroken)
15
nov2017
WOD 14112017
at WOD - by queironcrossfit
A. SKILLS: Bar Muscle Up B. 6 Rounds of 90″ ON : 90″ OFF Alternating: B1. 20/16 Cal Assault Bike + Max Bar Muscle Ups B2. 15 Burpee Box Jump + Max Bar Muscle Ups B3. 20 Shuttle Run + Max Bar Muscle Ups
13
nov2017
WOD 13112017
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 5-5-3-5-3-1+ B. EMOM 10′: 1) Handstand Hold 2) Chin Up Hold
12
nov2017
WOD 10112017
at WOD - by queironcrossfit
A. STRENGTH: Squat Snatch Build a Heavy3 in 15′ B. 9/7/5* Squat Snatch (70/50kg) Toes to Bar x 2 * Run 400m after each round
09
nov2017
WOD 09112017
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5-5-3-5-3-1+ B. 4 Rounds: 15 Good Morning (20/15kg) kb Row 12/Side
09
nov2017
noviembre 2017