WOD 25092015
at WOD - by queironcrossfit
A. EMOM 10′: Even: 3 x Heavy SDHP Odd: 5 x Ring Dips AHAP B. 4 Rounds for Max Reps: 1′ Cal Row 1′ Push Ups 1′ SDHP (35/20kg) 1′ Shuttle Run 1′ Rest
25
sep2015
September 2015
2015
WOD 24092015 “FRODO’s BIRTHDAY”
at WOD - by queironcrossfit
A. AMRAP 28′: 5 Wall Climbs 10 Toes to Bar 20 Box Jumps * * After each round, perform 28 OH Walking Lunges (20/10kg)
23
sep2015
WOD 23092015
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 3-3-3-3-3-3 B. 5 Rounds of: 1 Muscle Up 3 Front Squat (90/65kg) 5 Burpees* * Add one Rep each Round
22
sep2015
WOD 22092015
at WOD - by queironcrossfit
A. Test de Cooper: AMRAP 12′ Run B. 3 Rounds of: 10″ Hollow Hold 10 Hollow Rock 10″ Hollow Hold 30″ Hollow Hold Left Side 30″ Hollow Hold Right Side 10 Plank Push 30″ Plank With Elbows Blocked 30″ Plank 10 Push Ups from Plank 10 Hollow Rock
21
sep2015
WOD 21092015 “SAIOA’s BIRTHDAY”
at WOD - by queironcrossfit
A. STRENGTH: Strict Pull Ups 3 x Max Reps B. AMRAP 15′: 21 Wallball Shots 15 Pull Ups 9 Burpee Box Jumps
20
sep2015
WOD 18092015 “PAU’s TRIBUTE”
at WOD - by queironcrossfit
A. SKILLS: Handstand Walk B. 4 Rounds of: 1′ Max Reps HSPU 1′ Max Reps Box Jumps 1′ Max Reps Double Unders 3′ Rest
17
sep2015
WOD 17092015
at Uncategorized - by queironcrossfit
A. STRENGTH: Deadlift 4-4-4-4-4-4 B. EMOM 12′: Even- Kb Single Leg Deadlift 12 Odd- Kb Russian Step 12
16
sep2015
WOD 16092015
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 3-3-3-3-3-3-3 B. 21/15/9 Back Squat @60% of A Ring Dips
15
sep2015
WOD 15092015
at WOD - by queironcrossfit
A. EMOM 40′ 1- 30 Double unders 20 V-ups 2- 12 Ket Swing (24/16) 8 burpees 3- 6 Box jump 14 Wall ball 4- ROW cal (20/15) 5- Rest
14
sep2015
WOD 14092015
at WOD - by queironcrossfit
A. STRENGTH: 5 Rounds: 7 press shoulder + 5 push press + 3 split jerk B. WOD: 7 Rounds FOR time: 7 push press (60/40) 7 burpees box jump 7 toes to bar 100m farmers carry (24/20)
13
sep2015
septiembre 2015