WOD 09102015
at WOD - by queironcrossfit
FOR TIME: 1- Power Clean (80/60), 2- Front Squat (80/60), 3- 400 m Run, 4- Strict Pull-up, 5- Burpees, 6- KET Swing (32/24), 7- box jump, 8- Wall ball, 9- Toes to bar, 10- HSPU.
08
oct2015
October 2015
2015
WOD 08102015
at WOD - by queironcrossfit
A. STRENGTH: Thruster 20′ to 3RM B. 15/10/6 For time: Thruster (60/40kg) Bar Muscle Up
07
oct2015
WOD 07102015
at WOD - by queironcrossfit
A. STRENGTH: Halting Deadlift 3-3-3-3-3-3 B. 5 Rounds of: 7 Deadlift (120/90kg) 15 Push Ups 30 Box Jumps
07
oct2015
WOD 06102015
at WOD - by queironcrossfit
A. SKILLS: Kb Snatch B. 21-15 – 9: Left-arm Kettlebell snatch (24/16kg) Right-arm Kettlebell snatch Pull-ups
05
oct2015
WOD 05102015
at WOD - by queironcrossfit
A. STRENGTH: E2MOM 10′ (5 Rounds) 5 x Back Squat @80% 1RM B. AMRAP 7′: 18 Wall balls Shots 12 Burpees Rest 3′ AMRAP 7 20 Row Cal 10 HSPU Enhorabuena a nuestro querido Gonzo, es una autentica máquina!!
04
oct2015
WOD 02102015 “II FRIDAY TEAM”
at WOD - by queironcrossfit
For Time: 150 Clean (75/50kg) 125 WallBall Shots 100 Box Jumps 75 Toes To Bar 50 Strict HSPU 25 Rope Climb 12 Sprint 100m
01
oct2015
September 2015
WOD 01102015
at WOD - by queironcrossfit
A. AMRAP 24′: 10 Pull Ups 15 Kb Swings (32/24kg) 20 Mountain Climbers B. Tabata Core
30
sep2015
WOD 30092015
at WOD - by queironcrossfit
Strict Press 5-5-5-5-5-5 Push Press 3-3-3-3-3-3 Jerk 1-1-1-1-1-1
30
sep2015
WOD 29092015
at WOD - by queironcrossfit
A. STRENGTH: Snatch 1×3 @60% 1×3 @70% 4×2 @75% B. AMRAP 12′: 5 Squat Snatch (60/40kg) 10 Deadlift 20 Cal Row
28
sep2015
WOD 28092015 “HELEN’s BIRTHDAY”
at WOD - by queironcrossfit
A. SKILLS: Dragonfly B. For Time: 50-40-30-20-10 * Double Unders Sit ups * After each round, 15 Burpees
27
sep2015
septiembre 2015