Winner Crossfit

Winner Crossfit busca dueño!!

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Dale un like a nuestros amigos de joes pest control, los profesionales de la fumigacion, winner crossfit los recomienda ampliamente

No pain, no gain

Dia de la bandera

WOD 19/ 02 /15
MOBILITY WARMUP

( SWEATING BEFORE YOUR WOD) 6 MINS AMRAP
20 DU
05 BURPEES
100 MTS ROW
4 INCH WORMS
+
5 ROUNDS
20 SLEDGE HAMMER STRIKES
05 DEAD LIFT
30 RUSSIAN TWIST
400 MTS RUN

"PAIN IS WEAKNESS LEAVING THE BODY".

WOD 18/02/15
MOBILITY WARMUP

2 rounds
1min air squat
1 min rest
+
3 rounds
800 mts run
10 burpees
20 mountain climber
20 air squat

postre
4 rounds
30 seg sit up
30 seg back extensions.

WOD 17/02/15 "THE BEAST 12"
MOBILITY WARMUP
+
25 Walking Lunges
20 Pullups
50 Box jumps
20 DU
25 Ring dips
20 Knees to elbow
30 Kettle swings
30 Situps
20 KB hang squat cleans
25 Back extensions
30 Wallball
3 rope ascent

wod 16/02/15
mobility warmup
+
w***y 3 rounds
run 800 mts
5x front squat (225 #)
run 200 mts
11x chest to bar pull ups
run 400 mts
12x kb swing (53 #)

go wiinners

Viernes 13, pocos pero locos

Para esos que toman soda.

WOD 11/02/15
Mobility warmup
+
5 rounds
15 dips
12 box jump
10 alternating waves
10 double arm waves + burpee
10 claps
farmers walk
400 mts run