WOD 26092014 (HELEN’s BIRTHDAY)
at WOD - by queironcrossfit
A. “Helen” 3 Rounds For time: 400m Run 21 Swings Kb (24/16kg) 12 Pull Ups B. AMRAP 7′: Burpees
25
sep2014
September 2014
2014
WOD 25092014
at WOD - by queironcrossfit
A. STRENGTH: Power Snatch TnG 10-7-7-5-3 B. AMRAP 12′: 10 Snatch (35/20kg) 15 Box Jumps 15 Snatch (50/35kg) 15 Box Jumps 20 Snatch (60/45kg) 15 Box Jumps 25 Snatch (70/55kg) 15 Box Jumps 30 Snatch (80/65kg) 15 Box Jumps
24
sep2014
WOD 24092014 “FRODO’s BIRTHDAY”
at WOD - by queironcrossfit
A. SKILLS: Handstand Walk B. 3 Rounds of: 100 Double Unders 50 Push Ups 25m Handstand Walk 12 V-Ups
23
sep2014
WOD 23092014
at WOD - by queironcrossfit
A. STRENGTH: Weighted Pull Ups 3-3-3-2-2-2-1-1-1 B. AMRAP 8′: 8 Burpee Pull Ups 8 Kb Swing (32/24kg) 8 Toes to Bar
22
sep2014
WOD 22092014
at WOD - by queironcrossfit
A. STRENGTH: Clean + Jerk + BN Jerk + OH Squat 1-1-1-1-1-1-1 B. 21/15/9 Wallball Shots Squat Clean (60/40kg) Sit Ups
21
sep2014
WOD 19092014 “ENRIQUE’s BIRTHDAY”
at WOD - by queironcrossfit
10 Rounds of: 1′ Max Meters Row 2′ Rest
18
sep2014
WOD 18092014
at WOD - by queironcrossfit
A. 3 Rounds for times of: 50 Double-Unders 15 Toes to Bar 1′ Handstand Hold B. AMRAP 15′: 25m Walking Lunges 10 Burpees 5 Box Jump Over
17
sep2014
WOD 17092014
at WOD - by queironcrossfit
Shoulder Press 5-5-5-5-5 Push Press 3-3-3-3-3 Jerk 1-1-1-1-1
16
sep2014
WOD 16092014
at WOD - by queironcrossfit
A. STRENGTH: Every 2 minutes, for 10 minutes (5 sets): 4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch B. AMRAP 12′: 12 Strict HSPU 24 kb Swings (32/24kg)
15
sep2014
WOD 15092014
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 7-7-7-7-7 B. 6 x 90 sec on : 90 sec off 5 Power Clean (60/40kg) 5 C2B Pull up 5 Burpees over the bar
14
sep2014
septiembre 2014