WOD 11092015
at WOD - by queironcrossfit
A. STRENGTH: EMOM 10′: 1 Squat CLEAN + 1 HANG Squat CLEAN + 4 front rack Lunges. B. AMRAP 20′: 3 Squat Clean (80/55) 5 HSPU 7 Toes to Bar
10
sep2015
September 2015
2015
WOD 10092015
at WOD - by queironcrossfit
For time: 50 Row Cal 50 box jump overs 50 Deadlift (90/60) 50 Ring Dips 50 Wall ball 50 Deadlift (09/60) 50 Box jump overs 50 Row Cal
09
sep2015
WOD 09092155
at WOD - by queironcrossfit
STRENGTH: Overhead Squat 5-5-5-5-5 “Dirty Nancy” Fot time: 5 Rounds: 400 m Run 12 Overhead Squat (50/30)* * 8 Burpees every time you drop the bar.
08
sep2015
WOD 08092015
at WOD - by queironcrossfit
A) STRENGTH: Split Jerk 4 reps every 1,30 for 10. B) For time: 10-9-8-7-6-5-4-3-2-1 Push Jerk Ket swing (32/20) Burpees.
08
sep2015
WOD 07092015
at Uncategorized - by queironcrossfit
a) Skills: Weighted Pull Ups 5-5-3-3-3-1-1-1 b) For time: 1.000 Double Unders* * 5 pull ups cada vez que se para
07
sep2015
WOD 04092015
at WOD - by queironcrossfit
For Time (teams of 4): 20 Row Cal 30 Burpees 30 Dummbell Snatch, each Arm (45/35lbs) 30 Toes to Bar 30m Walking Lunges (20/10kg Plate) 100m Sprint
03
sep2015
WOD 03092015
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 4-4-4-4-4-4 * Stay 3″ in the bottom of the last squat B. For time (time cap 9′) 150 WallBall Shots 90 Double Unders AMAP Muscle Ups Ayer Mikel Elorz se despidió de nosotros para emprender su nueva vida en Alemania… Ha sido un placer haber disfrutado de tus blancazos desde el principio de los tiempos de este Box!!
03
sep2015
WOD 02092015
at WOD - by queironcrossfit
A. STRENGTH: Snatch Balance 3-3-3-3-3-3 B. For time: 30 Snatches (60/35kg) 1 Mile Run
02
sep2015
WOD 01092015
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 5-5-5-5-5-5 B. “Cindy” AMRAP 20′: 5 Pull Ups 10 Push Ups 15 Air Squats
01
sep2015
August 2015
WOD 31082015 “CESAR’s BIRTHDAY”
at WOD - by queironcrossfit
A. 3 Rounds of: 2 Legless Rope Climb 15 Toes to Bar 50 Double Unders B. AMRAP 17′: 20m Barbell OH Walk 10 Strict Chin Ups 20 Hollow Rocks
31
ago2015
agosto 2015