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ceasar

/Ceasar Romero
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About Ceasar Romero

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10-26-15

HeadQuarters - CrossFitWeightliftingBack SquatSquat: 6x6 @ 70% add 5-10 pounds if you completed last week easilyWODElizabeth (Time)21-15-9 Clean, 135# / 95# Ring DipsRx Ring Dips Sc Box Dips Ss Push Ups

By |October 26th, 2015|WOD|Comments Off on 10-26-15

10-25-15

HeadQuarters - CrossFitPower Snatch

By |October 25th, 2015|WOD|Comments Off on 10-25-15

10/24/15

HeadQuarters - CrossFitWeightliftingBack Squat (10X3@85%)WODMarky Poo (Time)21 Deadlifts (225/135) 800 m run 15 Deadlifts 400 m run 9 Deadlifts 200 m run

By |October 24th, 2015|WOD|Comments Off on 10/24/15

10-23-15

HeadQuarters - CrossFitWeightliftingBack Squat (8X4 @ 80%)WODMetcon (5 Rounds for reps)4 rounds (round 5 BONUS) 3 Min AMRAP 500 m row max burpees in remaining time rest walk 3 min

By |October 23rd, 2015|WOD|Comments Off on 10-23-15

10-22-15

HeadQuarters - CrossFitWODMetcon (Time)4 rounds at 95% ME 5 thrusters 20 second cal row Walking rest 3 minutes Add weight to thrusters after each roundThrusterRow ((Cal))WODWOD 2Metcon (Time)4 rounds 5 hang power cleans 100 meter sprint Walking rest 3 minutes -add weight after each round -Hang Power Clean

By |October 22nd, 2015|WOD|Comments Off on 10-22-15

10-21-15

HeadQuarters - CrossFitWarm-upCoaches Choice (10 min)Strength/SkillBack Squat (7x5 @ 75%)Squat: 7x5 @ 75% add 5-10 pounds if you completed last week easilyWODMetcon (AMRAP - Reps)Death By PullupsMetcon (AMRAP - Reps)Death By Pushups by 5 (Time Permitting)

By |October 21st, 2015|WOD|Comments Off on 10-21-15

Elements 02

HeadQuarters - CrossFit

By |October 21st, 2015|WOD|Comments Off on Elements 02

10-20-15

HeadQuarters - CrossFitWarm-upStrength/SkillReview: Walking Lunges V-ups Hip Extensions Muscle-Ups ~mods~(1 Pull-Up, 3 Rind Dips)WODMetcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 30 minutes of: 12 walking-lunge steps 15 V-ups 15 hip extensions 5 muscle-ups

By |October 20th, 2015|WOD|Comments Off on 10-20-15

10-19-15

HeadQuarters - CrossFitWarm-upBallistic Med Ball (No Measure)(In pairs) 20# Male 14# Female 10 MB Clean Back Toss (each) 10 MB Thrusters (each) 10 MB Twist Toss (each) 10 Partner Back extensions 10 Partner Sit-upsStrength/SkillBack Squat (6 set of 2 @ 80% )WODMetcon (Time)WOD: (15 minute time cap) 15 overhead squats 30 box jumps (30/24) 10 OHS 20 box jumps 5 OHS 10 box jumps(155/105), (135/95), (95/65)

By |October 19th, 2015|WOD|Comments Off on 10-19-15

10-18-15

HeadQuarters - CrossFit (No Measure)Coaches ChoiceWODMetcon (Time)5 Rounds for Time 10 Power Clean @ 85% 20 Toes-to-bar

By |October 18th, 2015|WOD|Comments Off on 10-18-15