WOD 09122015
at WOD - by queironcrossfit
A. STRENGTH: OHS 3-3-3-3-3-3 B. 4 Rounds for Time: 10 Chest to Bar 10 OHS (70/45kg) 10 Facing the Bar Burpees
08
dic2015
December 2015
2015
WOD 07122015 “Javi & Mike’s BIRTHDAY”
at WOD - by queironcrossfit
AMRAP 32′: 32 wall ball shots 32 deadlift high-pulls (35/20kg) 32 box jumps 32 push presses (35/20kg) 32 push ups 32 cal row 10 m Handstand Walk
06
dic2015
WOD 04122015 “FRIDAY TEAM”
at WOD - by queironcrossfit
AMRAP 20′: 10 Deadlift (120kg) 30 Row Cal 50 WallBall Shots
04
dic2015
WOD 02122015
at WOD - by queironcrossfit
For Max Reps: 10 Rounds of 2′ ON : 2′ OFF 400m Run Max Reps Burpees
01
dic2015
November 2015
WOD 01122015
at Uncategorized - by queironcrossfit
A. 5 rounds 7 Shoulder press 5 Push press 3 Split jerk B. AMRAP 15′ 3 wall climb 6 push press (60/40) 9 BOX jump
30
nov2015
WOD 30112015
at Uncategorized - by queironcrossfit
A. Back Squat 5X5 B. 21-18-15-12-9-6-3 Pull ups Wall ball * 20m OH Walking lunge between
29
nov2015
WOD 27112015
at WOD - by queironcrossfit
A. EMOM 32′: 1st- Row 20-25 cal 2nd- 7 HSPU 10 Kb Swing (32/24kg) 3rd- 5 Thrusters (40/25kg) 5 Burpees over the Bar 4th- Rest
27
nov2015
WOD 26112015 “Elena & Luigi’s BIRTHDAY”
at WOD - by queironcrossfit
A. STAMINA: Pull Ups 3 x Max Reps Strict Pull Ups B. “Angie” For Time: 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats
26
nov2015
WOD 25112015 “FER ARETA’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 3-3-3-3-3-3 B. 21/15/9 Deadlift (120/90kg) Double Unders x 3
25
nov2015
WOD 24112015 “Koldo&Davis’ BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Power Clean & Jerk 5-5-3-3-3-1-1-1 B. AMRAP 12′: 1000m Run 18 Chest to Bar 15 Burpee Box Jump 12 Power Clean & Jerk (70/50kg)
23
nov2015
noviembre 2015