28 de dez. de 2016

27 de dez. de 2016

28/12/16 - WOD

WOD
A- 2 Rounds For Time:
500m Run
25 Handstand Push Up
500m Row
25 Burpees

B- EMOM 10 Min:
ODD: 10 Floor Press
Even: 10 Floor Wipers
(95lb/65lb)

26 de dez. de 2016

27/12/16 - WOD

WOD
A- EMOM 10 Min:
ODD: 200/100m Run
Even: 15 KB Swing (54lb/44lb)

B- 14 Min AMRAP:
10 Knees To Elbows
20 Wall Ball (20/14)
30 Double Under

25 de dez. de 2016

26/12/16 - WOD

WOD
A- 5 Rounds For Time:
15 Sumo Deadlift High Pull (95lb/65lb)
300m Row

B- 3 Rounds
10 Deadlift Unilateral (cada lado)
1 Min Plank Hold

21 de dez. de 2016

22/12/16 - WOD

WOD
A- Strength:
5-4-3-2-1
Hang Clean + Push Jerk

B- 4 Rounds For Time:
12 Deadlift
9 Hang Clean
6 Front Squat
3 Shoulder To Overhead
(135lb/95lb)

20 de dez. de 2016

21/12/16 - WOD

WOD
A- 12 Min:
High Box Jump

B-For Time:
400m Run
30 KB Swing (70lb/53lb)
20 Box Jump (24/20)
400m Run
20 KB Swing
30 Box Jump
400m Run
10 KB Swing
40 Box Jump

19 de dez. de 2016

20/12/16 - WOD

WOD
A- 3 Rounds:
Tiro de 400m Row
* Descanso Livre

B- 2 Rounds:
90 Seg Máx Cal Row
Rest 30 Seg.
90 Seg Máx Push Up
Rest 30 Seg.
90 Seg Máx Squat
Rest 30 Seg.
90 Seg Máx Sit Up
Rest 30 Seg.

18 de dez. de 2016

19/12/16 - WOD

WOD
A- Strength:
5-4-3-2-1
Snatch

B- 5 Rounds For Time:
6 Power Snatch (135lb/95lb)
12 Pull Up

16 de dez. de 2016

17/12/16 - WOD

WOD
A- 3 Rounds For Time:
40 Abmat
300m Row
20 Sprawl
10 Deadlif (225lb/155lb)

B- Tabata Squat
* Ao final correr 600m

15 de dez. de 2016

16/12/16 - WOD

WOD
A- EMOM 10 Min:
5 Power Clean

B- For Time:
600m Run
21 Clean
400m Run
15 Clean
200m Run
9 Clean
(155lb/115lb)

14 de dez. de 2016

15/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Push Press

*Entre as séries:
20 Hollow Rocks

B- 3 Rounds For Time:
400m Row
30 Wall Ball (20/14)
20 Burpees

13 de dez. de 2016

14/12/16 - WOD

WOD
A- 3 Rounds For Time:
20 Step Up (24/20)
15 Superman
10 Sprawl

B- 14 Min AMRAP:
01 Rope Climb Legless
20 Box Jump (24/20)
30 Abmat

12 de dez. de 2016

13/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Front Squat

*Entre as séries:
20 V-Ups

B- EMOM 10 Min:
ODD: 10 Thrusters (95lb/65lb)
Even: 30 Russian Twist (45/35)

11 de dez. de 2016

12/12/16 - WOD

WOD
A- For Time:
200m Run
20 Squat
20 Sit Up
100m Run
10 Push Up
10 Burpees
100m Run
10 Push Up
10 Burpees
200m Run
20 Walking Lunges
20 Hollow Rocks

B- For Time:
1500m Run
150 Double Under
50 Handstand Push Up

8 de dez. de 2016

09/12/16 - WOD

WOD (Partners)
A- 20 Rounds For Time:
Complex Unbroken:
1 Deadlift
1 Clean
1 Front Squat
1 Push Press
1 Push Jerk
* Cada troca, 200m Run

7 de dez. de 2016

08/12/16 - WOD

WOD
A- For Time:
1200m Run

B- For Time:
60 Cal Row
50 Wall Ball (20/14)
40 Pull Up C2B
30 Burpees
20 Handstand Push Up Strict

6 de dez. de 2016

07/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Shoulder Press

B- For Time:
600m run
21 Snatch
400m Run
15 Snatch
200m Run
9 Snatch
(135lb/95lb)

5 de dez. de 2016

06/12/16 - WOD

WOD
A- 10 Min AMRAP:
100m Farmer Walk KB (53lb/44lb)
10 Hollow Rocks
10 Arch Rocks

B- 12 Min AMRAP:
12 Knees To Elbows
12 Box Jump (30/24)
12 Pistols

4 de dez. de 2016

05/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Deadlift

B- For Time:
400m run
3 Rounds:
10 Power Clean
15 Ring Dips
Rest 2 Min.
400m run
2 Rounds:
10 Squat Clean
30 Push Up
(135lb/95lb)

2 de dez. de 2016

03/12/16 - WOD

WOD
5 Rounds For Time:
30 Russian Twist (45lb/35lb)
20 Box Jump Over (24/20)
10 Overhead Squat (95lb/65lb)

1 de dez. de 2016

02/12/16 - WOD

WOD
A- For Time:
40 Sumo Deadlift High Pull KB
300m Run
30 Sumo Deadlift High Pull KB
300m Run
20 Sumo Deadlift High Pull KB
300m Run
(70lb/53lb)

B- For Time:
40 KB Swing
100 Double Under
30 KB Swing
100 Double Under
20 KB Swing
100 Double Under
(53lb/44lb)

30 de nov. de 2016

01/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Back Squat

B- 4 Rounds For Time:
200m Row
12 Toes To Bar
10 Thrusters (115lb/75lb)

29 de nov. de 2016

30/11/16 - WOD

WOD
A- For Time:
50-40-30-20-10
Abmat
* Entre cada série 200m Run

B- Randy
For Time:
75 Snatches (75lb/55lb)

28 de nov. de 2016

29/11/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Push Press

B- For Time:
5 Jerk
10 Front Squat
15 Pull Up C2B
20 Burpees
600m Run
20 Burpees
15 Pull Up C2B
10 Front Squat
5 Jerk
(155lb/115lb)

27 de nov. de 2016

28/11/16 - WOD

WOD
A- EMOM 10 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 12/10 Sprawl

B- EMOM 15 Min:
Min1: 200/150m Row
Min 2: 10/7 Handstand Push Up
Min 3: 50/30 Double Under

25 de nov. de 2016

26/11/16 - WOD

WOD (Partners)
A- For Time:
50 Burpees
100 KB Swing (53lb/44lb)
150 Lunges
*600m Run
150 Lunges
100 KB Swing
50 Burpees

* Os 2 Juntos;
** Só um faz os exercícios por vez;
*** Dividi como quiser;

24 de nov. de 2016

25/22/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Front Squat

B- 3 Rounds For Time:
21 Pull Up
12 Deadlift (255lb/175lb)
60 Double Under

23 de nov. de 2016

24/11/16 - WOD

WOD
A- 10 Min AMRAP:
20 Abmat
10 Burpees

B- 3 Rounds For Time:
200m Run
12 Hang Clean (115lb/75lb)
200m Row
12 Squat Clean (115lb/75lb)

22 de nov. de 2016

23/11/16 - WOD

WOD
A- Strength:
5-4-3-2-1
Overhead Squat

B- 4 Rounds For Time:
50 Double Under
100m Row
200m Bike
300m Run
1 Min Rest

21 de nov. de 2016

22/11/16 - WOD

WOD
A- EMOM 10 Min:
Min 1: 15/12 Thrusters (45lb/35lb)
Min 2: 12/8 Knees To Elbows

B- For Time:
1000m Run
5 Rounds:
20 Wall Ball (20/14)
15 Push Up

20 de nov. de 2016

21/11/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Bench Press

B- 14 Min AMRAP:
20 Box Jump (24/20)
15 Push Press (95lb/65lb)
10 Snatches (95lb/65lb)

18 de nov. de 2016

19/11/16 - WOD

Barbara
5 Rounds For Time:
20 Pull Up
30 Push Up
40 Sit Up
50 Squat

Rest 3 Min entre cada Round

17 de nov. de 2016

18/11/16 - WOD

WOD
A - 10 Min AMRAP:
20 Abmat
15 KB Swing (53lb/44lb)
10 Burpees

B-4 Rounds For Time:
7 Deadlift (275lb/195lb)
14 Ring Dips
300m Run

16 de nov. de 2016

17/11/16 - WOD

WOD
A - Strenght:
Clean e Push Jerk
5-4-3-2-1

B- For Time:
1 a 10
Ground To Overhead (135lb/95lb)
300 a 30m
Row

15 de nov. de 2016

16/11/16 - WOD

WOD
A - EMOM 10 Min:
Min 1: 12/8 TTB
Min 2:50/30 DU

B- 3 Rounds For Time:
400m Run
21 Pull Up
12 Thrusters (95lb/65lb)

13 de nov. de 2016

14/11/16 - WOD

WOD
30 Min AMRAP:
200m SandBag Run (G/P)
10 Box Jump + 5 Sprawl (24/20
10 KB Swing + 10 SDHP KB (53lb/44lb)

10 de nov. de 2016

11/11/16 - WOD

WOD
A- EMOM 10 Min:
Min 1: 8 Sprawl + 10 M. Climbers
Min 2: 8 Half Burpee + 10 Superman

B- 3 Rounds For Time:
20 Toes To Bar
300m Run
60 Double Under



9 de nov. de 2016

10/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Back Squat
5x15
Floor Press

B- EMOM 12 Min:
20/15 Russian KB Swing (70lb/53lb)
20/15 Wall Ball (20/14)
15/10 Overhead Squat DB One Arm (40lb/25lb)

8 de nov. de 2016

09/11/16 - WOD

WOD
A- 10 Min AMRAP:
30 Double Under
20 Step Up (24/20)
10 Cal Row

B- 4 Rounds For Time:
20 Box Jump (24/20)
15 Cal Row
10 Push Press (95lb/65lb)

7 de nov. de 2016

08/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Hang Snatch

B- 5 Rounds For Time:
5 Snatch
4 Overhead Squat
200m Run
(115lb/75lb)

6 de nov. de 2016

07/11/16 - WOD

WOD
A- 10Min AMRAP:
30 Double Under
100m Run

B- 20 Min AMRAP:
5 Pull Up
10 Push Up
15 Squat
20 Sit Up

4 de nov. de 2016

05/12/16 - WOD

WOD
A- Strength:
10-8-6-4-2
Deadlift

B- For Time:
400m run
3 Rounds:
10 Power Clean
15 Ring Dips
Rest 2 Min.
400m run
2 Rounds:
10 Squat Clean
30 Push Up
(135lb/95lb)

05/11/16 - WOD

WOD
25 Min AMRAP:
-400m Run
-Box Jump Over (24/20)
- DB Snatch (45lb/35lb)

3 de nov. de 2016

04/11/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Deadlift

B-4 Rounds For Time:
10 Handstand Push Up
20 Goblet Squat (70lb/62lb)
10 Push Up
20 KB Swing (53lb/44lb)

2 de nov. de 2016

31 de out. de 2016

01/11/16 - WOD

WOD
A- 10 Min AMRAP:
300m Run
10 Burpees Box Jump (24/20)

B- For Time:
50 Wall Ball (20/14)
50 Deadlift (155lb/115lb)
25 Wall Ball (20/14)
25 Deadlift (155lb/115lb)
15 Wall Ball (20/14)
15 Deadlift (155lb/115lb)

30 de out. de 2016

31/10/16 - WOD

WOD
A- Strenght:
10-8-6-4-2
Front Squat

B- 20 Min AMRAP:
20 Cleans (95lb/65lb)
20 Cal Row
20 Burpees

28 de out. de 2016

29/10/16 - WOD

WOD
A- For Time:
10-8-6-4-2
Snatch (135lb/95lb)
100-200-300-400-600m
Run

B- 3 Rounds For Time:
100m One Arm KB OH Walk (53lb/44lb)
1 Min Rest



27 de out. de 2016

28/10/16 - WOD

WOD
A - Tabata: (8x20x10)
- Russian Twist (45/35)
- Abmat
- Leg Raiser

B- AMRAP 14 Min:
5 Handstand Push Up Strict
10 Pull Up
20 Pistols

26 de out. de 2016

27/10/16 - WOD

WOD
A - Strenght:
10-8-6-4-2
Deadlift

B- EMOM 12 Min:
Min 1: 20/15 Box Jump (24/20)
Min 2: 20/15 KB Swing (53lb/44lb)
Min 3: 50/30 Double Under

25 de out. de 2016

26/10/16 - WOD

WOD
A - 5 Rounds For Time:
3 Wall Walk
5 Med Ball Clean (20/14)
10 Hollow Rocks

B- For Time:
10 Wall Ball (20/14)
1 Ring Dips
9 Wall Ball
2 Ring Dips...
...1 Wall Ball
10 Ring Dips

24 de out. de 2016

23 de out. de 2016

24/10/16 - WOD

WOD
A - 6 Rounds For Time:
5 Snatch Balance (45lb/35lb)
10 V-Ups
100m Run

B- 3 Rounds For Time:
400m Run
21 Knees To Elbows
12 Overhead Squat (135lb/95lb)

21 de out. de 2016

22/10/17 - WOD

WOD
A - 7 Rounds For Time:
7 Sumo Deadlift High Pull
7 Front Squat
7 Push Press
(95lb/65lb)

B- For Time:
1900m Run
* A cada 2 Min 10 Squat

20 de out. de 2016

21/10/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Push Press

B- For Time:
30 Toes To Bar
50 Thrusters (75lb/55lb)
1000m Row

19 de out. de 2016

20/10/16 - WOD

WOD
A-  For Time:
600m Run
3 Rounds:
1 Rope Climb
20 Lunges OH Plate (45/35)
30 Russian Twist (45/35)
400m Run
2 Rounds:
1 Rope Climb
20 Lunges OH Plate (45/35)
30 Russian Twist (45/35)
200m Run
1 Rounds:
1 Rope Climb
20 Lunges OH Plate (45/35)
30 Russian Twist (45/35)

18 de out. de 2016

19/10/16 - WOD

A- Strenght:
5/4/3/2/1
Bench Press

B- For Time:
21-15-9-3
Pull Up C2B
Box Jump Over (30/24)
Burpees

17 de out. de 2016

18/10/16 - WOD

WOD
A- 10 Min AMRAP:
3 DB ou KB Man-Mankers
30 Seg. Plank Hold
100m Run

B-2 Rounds For Time:
500m Row
30 Handstand Push Up
15 Deadlift (255lb/185lb)

16 de out. de 2016

17/10/16 - WOD

WOD
A- Strenght:
5-4-3-2-1
Back Squat

B- 12 Rounds For Time: (Partners)
3 Squat Clean
3 Hang Clean
3 Power Clean
(135lb/95lb)

Ao Final de cada round correr 200m

*6 Rounds completos para cada atleta, sempre alternando.

14 de out. de 2016

15/10/16 - WOD

WOD
Set 1
4 Min para:
600/400m Run
Máx Push Up

Rest 3 Min

Set 2
4 Min AMRAP:
10 Box Jump (24/20)
10 V-Ups

Rest 3 Min

Set 3
4 Min AMRAP:
10 Ring Dips
10 Sumo Deadlift High Pull (95lb/65lb)

Rest 3 Min

Set 4
4 Min AMRAP:
10 Push Press (95lb/65lb)
10 Burpees

13 de out. de 2016

14/10/16 - WOD

WOD
A - For Time:
400m Row
*Plank Hold
300m Row
*Plank Hold
200m Row
*Plank Hold
100m Row
*Plank Hold

* Mesmo Tempo do Remo

B- 3 Rounds For Time:
200m Run
14 Pistols
200m Run
10 Front Squat (135lb/95lb)

12 de out. de 2016

11 de out. de 2016

12/10/16 - PINK WOD


Pessoal, amanhã (feriado), nosso WOD vai ser especial!
Em apoio a Volacc de Indaiatuba, vamos fazer um WOD as 9:30 da manhã, em prol a conscientização da importância da detecção precoce do Câncer de Mama. 
Após o WOD, a Volacc venderá seus calendários como forma de conseguir fundos para essa importante campanha. 
Contamos com a presença e ajuda de todos. #BRwod #CfiKids #Crossfit #CrossFitIndaiatuba #CrossFitKids #EuSouCrossfitIndaiatuba #Indaiatuba #PéNoParque #RevistaCF #RXelite #UhUhCFI #Wod

10 de out. de 2016

11/10/16 - WOD

WOD
A- Strenght:
10-8-6-4-2
Overhead Squat

B- EMOM 24 Min:
Min 1: 15/10 Pull Up
Min 2: 200/100m Run
Min 3: 12/10 Toes To Bar
Min 4: 200/100m Row

9 de out. de 2016

7 de out. de 2016

08/10/16 - WOD

WOD
A- 4 Rounds For Time:
10 Deadlift (225lb/155lb)
20 Abmat
300m Run

B- For Time:
50/30 Pull Up Strict

6 de out. de 2016

07/10/16 - WOD

WOD
A-  Strenght:
5-4-3-2-1
Clean & Jerk

B-For Time:
30 Clean e Jerk (135lb/95lb)
* Cada vez que soltar a barra 100m Run com a Med Ball (20/14)

5 de out. de 2016

06/10/16 - WOD

WOD
A-  2 Rounds de 2 Min:
100m Run
Máx Burpees
Rest 1

B-10 Rounds For Time:
10 Box Jump (24/20)
6 Knees To Elbows
1 Rope Climb Legless

4 de out. de 2016

05/10/16 - WOD

WOD
A-  Strenght:
10-8-6-4-2
Front Squat

B- 15 Min. AMRAP:
60 Double Under
14 KB Snatch (53lb/44lb)
10 Deficit Handstand Push Up (45lb/25lb)

3 de out. de 2016

04/10/16 - WOD

WOD
A-  10 Min AMRAP:
200m SandBag Run
15 V-Ups
10 Superman

B-For Time:
21-15-9
Thrusters (95lb/65lb)
18-12-6
Bar Muscle Up

2 de out. de 2016

03/10/16 - WOD

WOD
A-  Strenght:
10-8-6-4-2
Deadlift

B- For Time:
500m Row
20 Burpees
400m Row
20 Burpees
300m Row
20 Burpees
200m Row
20 Burpees
100m Row
20 Burpees

30 de set. de 2016

01/10/16 - WOD

WOD
A-  4 Rounds For Time:
400m Run
20 Box Jump (24/20)
5 Wall Walk

B- For Time:
80 Hollow Rocks

29 de set. de 2016

30/09/16 - WOD

WOD
A- For Time:
21-15-9
Cal Row
Burpees
V-Ups

B- EMOM 12 Min:
ODD: 10 Overhead Squat (95lb/65lb)
Even: 15 Wall Ball (20/14)

28 de set. de 2016

29/09/16 - WOD

WOD
A- Strenght:
10-8-6-4-2
Bench Press

B- Helen
3 Rounds For Time:
400m Run
21 KB Swing (53lb/35lb)
12 Pull Up

27 de set. de 2016

28/09/16 - WOD

WOD
A- 10 Min AMRAP:
30 Double Under
15 Snatch (75lb/55lb)

B- 10 Min AMRAP:
100m Run
15 SDHP KB (70lb/53lb)

26 de set. de 2016

27/09/16 - WOD

WOD
A- Strenght:
10-8-6-4-2
Back Squat

B- 14 Min AMRAP:
20 Lunges OH Plate (45lb/35lb)
10 Burpess Jump Plate
2 Rope Climb

25 de set. de 2016

26/09/16 - WOD

WOD
A- 3 Rounds de 3 Min:
200m Run
10 Russian KB Swing (70lb/53lb)
Máximo de Abmat
Rest 1 Min

B- 5 Rounds For Time:
400m Run
20 Push Up
10 Toes To Bar

23 de set. de 2016

24/09/16 - WOD

WOD
A- 5 Rounds For Time:
10 Overhead Squat (95lb/65lb)
10 Burpees

B- 4 Rounds:
200m Farmer Walk
1 Min Rest

22 de set. de 2016

23/09/16 - WOD

WOD
A- Strength:
5 Séries de 2 Min.
10-8-6-4-2
Deadlift

B- 2 Rounds For Time:
100 Double Under
1000m Run
1000m Row

21 de set. de 2016

22/09/16 - WOD

WOD
A- TABATA (16 Rounds)
Abmat e Squat (Intercalados)
Ao final 400m Run

B-EMOM 18 Min
Min 1: 200/100m Run
Min 2: 30 Russian Twist (45lb/35lb)
Min 3: 12 Power Snatch (75lb/55lb)

20 de set. de 2016

21/09/16 - WOD

WOD
A- Strength:
5 Séries de 2 Min.
5-4-3-2-1
Push Jerk

B- 10 Min AMRAP:
5 Deadlift
4 Hang Clean
3 Thrusters
(135lb/95lb)

19 de set. de 2016

20/09/16 - WOD

WOD
A- 10 Min AMRAP:
10 Step Up DB
10 Hollow Rocks
100m Run

B- 4 Rounds For Time:
200m Row
20 Kb Swing (53lb/44lb)
20 Box Jump (24/20)

18 de set. de 2016

19/09/16 - WOD

WOD
A- Strength:
5 Séries de 2 Min.
5 Reps. Overhead Squat

B- 3 Rounds For Time:
400m Run
30 Pistols
20 Pull Up

16 de set. de 2016

17/09/16 - WOD

WOD (Partners)
A- 4 Rounds:
4 Min. Para:
100 Double Under
400m Run
Máx Sit Up Partners
Rest 1 Min.

B- Tabata (8x20x10)
Hollow e Arch Hold Position


15 de set. de 2016

16/09/16 - WOD

WOD
A- 10 Min. AMRAP:
5 Wall Walk
10 HRPU
15 Bench Dips

B- 6 Rounds For Time:
10 Pull Up C2B
15 KB Swing (53lb/44lb)
200m Run

14 de set. de 2016

15/09/16 - WOD

WOD
A- Strength:
10-8-6-4
Back Squat

B- For Time:
50 Wall Ball (20/14)
400m Row
40 Wall Ball
400m Run
30 Wall Ball
400m Row
20 Wall Ball
400m Run

13 de set. de 2016

14/09/16 - WOD

WOD
A- EMOM 10 Min.
ODD: 10 Sprawl + Step Up
Even: 20/15 V-Ups

B- EMOM 12 Min:
Min 1: 50/30 Double Under
Min 2: 20/15 Box Jump (24/20)
Min 3: 15/10 Knees To Elbows

12 de set. de 2016

13/09/16 - WOD

WOD
A- Strength:
10-8-6-4
Bench Press

B- 4 Rounds For Time:
300m Run
15 Handstand Push Up
10 Deadlift (225lb/155lb)

11 de set. de 2016

12/09/16 - WOD

WOD
A- 10 Min. AMRAP:
10/7 Pull Up Strict
100m Farmer Walk

B- 12 Min AMRAP:
10 Front Squat (135lb/95lb)
10 Burpees Over Bar

9 de set. de 2016

10/09/16 - WOD

WOD
A- Strength:
5-4-3-2
Clean

B- 4 Rounds For Time:
1 Rope Climb
200m Run
10 Ring Dips
200m Run

8 de set. de 2016

09/09/16 - WOD

A- Strength:
5-4-3-2
Split Jerk

B- For Time:
50 Toes To Bar
40 Push Press (115lb/75lb)
300 Double Under

7 de set. de 2016

08/09/16 - WOD

WOD
A- EMOM 10 Min:
ODD: 15 Wall Ball
Even: 200/100m Run

B- 12 Min AMRAP:
Escada crescente:
1-2-3-4...
Thrusters (95lb/65lb)
2-4-6-8...
DB Snatch (45lb/35lb)

5 de set. de 2016

06/09/16 - WOD

WOD
A- 10 Min AMRAP:
20 Hollow Rocks
15 KB Swing
7 Burpees

B- 4 Rounds For Time:
10 Overhead Squat (95lb/65lb)
200m Row
300m Run



4 de set. de 2016

2 de set. de 2016

1 de set. de 2016

02/09/16 - WOD

WOD
A - EMOM 10 Min:
ODD: 5 Hang Snatch (Unbroken)
Even: 10 Burpee Overe Bar

B- For Time:
24 Box Jump (24/20)
12 Power Snatch (115lb/75lb)
18 Box Jump
9 Power Snatch
12Box Jump
6 Power Snatch
6 Box Jump
3 Power Snatch

31 de ago. de 2016

01/09/16 - WOD

WOD
A - Strength:
6-5-4-3-2
Bench Press

B - 2 Min para cada Set:
400m Run, restante máx de Double Under
Rest 1 Min
300m Run, restante máx de Double Under
Rest 1 Min
200m Run, restante máx de Double Under
Rest 1 Min
100m Run, restante máx de Double Under

C - For Time:
100 Leg Raiser

30 de ago. de 2016

31/08/16 - WOD

WOD
A - EMOM 10 Min:
ODD: 4 Turkish Get Up
Even: 10/7 Pull Up Strict

B - 3 Rounds For Time:
400m Run
25 Abmat
15/10 Defict Handstand Push Up (45lb/25lb)

29 de ago. de 2016

30/08/16 - WOD

WOD
A - Strength:
5-4-3-1-1
Front Squat

B - 5 Rounds:
1 Min AMRAP: 10 KB Swing (53lb/44lb)
O restante do tempo o Máx Thrusters (75lb/55lb)
Rest 1 Min.

28 de ago. de 2016

29/08/16 - WOD

WOD
A - EMOM 10 Min.
ODD: 15 Shoulder Press (45lb/35lb)
Even: 20 Hollow Rocks

B - 14 Min. AMRAP:
10 Shoulder To Overhead (135lb/95lb)
20 Toes To Bar
300m Row

26 de ago. de 2016

27/08/16 - WOD

WOD
A - EMOM 16 Min.
Min 1: 200/100m Run
Min 2: 10 Deadlift (185lb/145lb)
Min 3: 200/100m Row
Min 4: 20 Goblet Squat (53lb/44lb)

B - MOBILITY
- Barra na Coxa
- Bolinha Lombar

25 de ago. de 2016

26/08/16 WOD

WOD
A - Strength:
8-6-4-2
Back Squat

B- ANGIE
For Time:
100 Pull Up
100 Push Up
100 Sit Up
100 Squat

24 de ago. de 2016

25/08/16 - WOD

WOD
A - EMOM 8 Min:
10 Step Up + 10 M. Climbers

B - 3 Rounds For Time:
10 Full Snatch (95lb/65lb)
25 Box Jump (30/24)
300m Run

23 de ago. de 2016

22 de ago. de 2016

23/08/16 - WOD

WOD
A - EMOM 10 Min:
ODD: 15 Push Up
Even: 20 Hollow Rocks

B - 3 Rounds For Time:
400m Run
1 Min Rest
300m Row
1 Min Rest
60 Double Under
1 Min Rest

21 de ago. de 2016

19 de ago. de 2016

20/08/16 - WOD

WOD
A- 12 Min AMRAP:
4 Deadlift
3 Clean
2 Front Squat
1 Jerk
(135lb/95lb)
* Unbroken

B- For Time:
12 Rope Climb

18 de ago. de 2016

19/08/16 - WOD

WOD
A- EMOM 10 Min:
ODD: 10 Ring Dips
Even: 20 Push Up

B- 15 Min AMRAP:
10 Hang Snatch (115lb/85lb)
15 Toes To Bar
300m Run

17 de ago. de 2016

18/08/16 - WOD

WOD
A- Strength:
10/08/06/04/02
Front Squat

B- For Time:
10 Pistols
100m Row
20 Pistols
200m Row
30 Pistols
300m Row
40 Pistols
400m Row

16 de ago. de 2016

17/08/16 - WOD

WOD
A- EMOM 10 Min:
ODD; 50/30 Double Under
Even: 200/100m Run

B- 2 Rounds For Time: (Partners)
50 Handstand Push Up
100 Box Jump (24/20)
150 Abmat

15 de ago. de 2016

16/08/16 - WOD

WOD
A- Strength:
10/08/06/04/02
Shoulder Press

B- EMOM 15 Min:
Min 1: 12 Pull Up C2B
Min 2: 5 Hang Clean (155lb/115lb)
Min 3: 20/15 Cal Row


14 de ago. de 2016

15/08/16 - WOD

WOD
A- EMOM 10 Min:
ODD: 20 Jump Lunges
Even: 15 V-Ups

B- For Time:
100m Run
21 Overhead Squat (95lb/65lb)
200m Run
18 Overhead Squat (95lb/65lb)
300m Run
15 Overhead Squat (95lb/65lb)
400m Run
12 Overhead Squat (95lb/65lb)
600m Run
9 Overhead Squat (95lb/65lb)

12 de ago. de 2016

13/08/16 - WOD

Wod 
A- 4 Rounds For Time: (Partners)
50 Double Under
200m Row
300m Run
400m Bike

B- 4 Rounds
100m Walk OH Plate (45lb/35lb)
Rest 1 Min 

11 de ago. de 2016

12/08/16 - WOD

Wod 
A- Strength:
5-4-3-2
Bench Press

B- 4 Rounds For Time:
25 Thrusters (45lb/35lb)
200m Run
10 Pull Up C2B

10 de ago. de 2016

11/08/16 - WOD

Wod 
A- EMOM 10 Min:
ODD: 20 Abmat
Even: 30 Russian Twist (45lb/35lb)

B- 12 Min AMRAP:
Escada 1-2-3-4...
Snatch (95lb/65lb)
Burpee Over Bar

9 de ago. de 2016

10/08/16 - WOD

Wod 
A- Strength:
5-4-3-2
Deadlift

B- 3 Rounds For Time:
10 Shoulder To Overhead (135lb/95lb)
20 Cal Row
30 Reverse Lunges

8 de ago. de 2016

09/08/16 - WOD

Wod 
A- EMOM 10 Min:
ODD: 20 Hollow Rocks
Even: 50/30 Double Under

B- For Time:
Buy In: 600m Run
3 Rounds de:
20 Hand Release Push Up
15 Knees To Elbows
Cash Out: 600m Run



08/08/16 - WOD

Wod 
A- Strength 
5-4-3-2
Back Squat

B- 10 Min AMRAP
Escada 1-2-3-4...
Clean e Jerk (135lb/95lb)
(Partners)

5 de ago. de 2016

4 de ago. de 2016

05/08/16 - WOD

WOD
A- EMOM 10 Min:
10/7 HSPU Strict
10/7 Pull Up Strict

B- 3 Rounds For Time:
40 Wall Ball (20/14)
500m Row

3 de ago. de 2016

04/08/16 - WOD

WOD
A- EMOM 10 Min:
10 Sprawl Step Up

B- 15 Min AMRAP:
10 Knees To Elbows
15 Box Jump Over (24/20)
30 Russian Twist (45lb/35lb)

2 de ago. de 2016

03/08/16 - WOD

WOD
A- EMOM 10 Min:
8 Bench Press Floor +
8 "Floor Wipers"

B- 4 Rounds For Time:
300m Run
12 Push Press (115lb/85lb)
10 Ring Dips


1 de ago. de 2016

02/08/16 - WOD

WOD
A - EMOM 10 Min:
5 Overhead Squat (115lb/85lb) +
5 Burpees Over Bar

B- 3 Rounds For Time:
20 Pistols
15 Pull Up C2B
7 Deadlift (315lb/215lb)

31 de jul. de 2016

01/08/16 - WOD

WOD
A - EMOM 10 Min:
2 Power Clean +
2 Hang Clean +
1 Squat Clean
(Touch and Go)
(115lb/85lb)

B- For Time: (Equipe)
Opção 1: 4.200m Run (G/P)
Opção 2: 2.400m Run (G/P)
Opção 3: 1900m Run (G/P)

29 de jul. de 2016

30/07/16 - WOD

WOD
3 Rounds For Time:
400m Run
20 Toes To Bar
400m Row
20 W. Lunges (45lb/35lb)
400m Bike
20 V-Ups

28 de jul. de 2016

29/07/16 - WOD

LPO Day
A- High Hang Snatch
6x2

B- Drop Snatch
6x2

C- Squat Clean
6x2

D- Split Jerk
6x2

E- High Pull Clean
6x2

27 de jul. de 2016

28/07/16 - WOD

A - 10 Min. AMRAP:
Máx. Triplo Under

B- EMOM 18 Min:
Min 1: 15 KB Swing (70lb/53lb)
Min 2: 50/30 Double Under
Min 3: 10/8 Hand Stand Push Up

26 de jul. de 2016

25 de jul. de 2016

24 de jul. de 2016

25/07/16 - WOD

A - Strength:
10-8-6-4-2
Deadlift

B- 4 Rounds For Time:
300m Run
20 Hand Release Push Up
10 Sumo Deadlift High Pull (95lb/65lb)

22 de jul. de 2016

23/07/16 - WOD

WOD
A - 5 Séries:
A cada 2 Min 5 Reps
Balance Snatch

B - 12 Min AMRAP:
10 Snatch (75lb/55lb)
12 Pistols

21 de jul. de 2016

22/07/16 - WOD

WOD
A - EMOM 10 Min:
10 Box Jump (24/20) + 5 HRPU

B - For Time:
600m Run
60 Double Under
400m Run
40 Double Under
300m Run
30 Double Under
200m Run
20 Double Under
100m Run
10 Double Under

20 de jul. de 2016

21/07/16 - WOD

WOD
A - EMOM 10 Min:
ODD: 10 Front Squat (135lb/95lb)
Even:  Knees To Elbows

B - EMOM 15 Min:
Min 1: 20 Lunges OH Plate (45lb/35lb)
Min 2: 10 Burpees
Min 3: 200/100m Run

18 de jul. de 2016

19/07/16 - WOD

WOD
A - Strenght:
5 Séries:
5 Bench Press

B- For Time:
800m/600m Run
Rest 1 Min
30 Clean (135lb/95lb)
Rest 1 Min.
80 Sit Up
Rest 1 Min
30 Jerk (135lb/95lb)

17 de jul. de 2016

18/07/16 - WOD

WOD
A- Strength
5x5
Pull Up
HSPU
(Strict)

B- For Time:
7 Complex
400m Run
5 Complex
400m Run
3 Complex
400m Run

Complex
1 TTB
1 C2B
1 BMU


14 de jul. de 2016

15/07/16 - WOD

WOD
A- Strength:
5-5-4-4-3-3
Pull Up Strict
Ring Dips Strict

B- 4 Rounds For Time:
15 Toes To Bar
30 KB Swing (53lb/44lb)
400m Air Bike

13 de jul. de 2016

14/07/16 - WOD

WOD
A- Strength:
5-5-4-4-3-3
Back Squat
5x 30 Seg. AMRAP
Air Squat

B- EMOM 14 Min:
ODD: 10 Overhead Squat (95lb/65lb)
Even: 40/25 Double Under

11 de jul. de 2016

12/07/16 - WOD

WOD
A- Strength:
5-5-4-4-3-3
Bench Press
5x 45 Seg.
Handstand Hold

B- 3 Rounds For Time:
400m Run
30 Box Jump (24/20)
20 Push Press (95lb/65lb)

10 de jul. de 2016

11/07/16 - WOD

WOD
A- Strength:
5-5-4-4-3-3
 Deadlift

B- 12 Min. AMRAP
10 Knees To Elbows
16 DB Snatch (45lb/35lb)

7 de jul. de 2016

08/07/16 - WOD

WOD
A- 5 Rounds:
A cada 2 Min.
5 Push Press

B- 6 Rounds For Time:
25 Abmat
200m Row
10 Snatch (95lb/65lb)

6 de jul. de 2016

07/07/16 - WOD

WOD
A- 5 Rounds:
A cada 2 Min.
5 Overhead Squat

B- 12 Min. AMRAP:
3 Power Clean (135lb/95lb)
3 Front Squat (135lb/95lb)
6 Power Clean (135lb/95lb)
6 Front Squat (135lb/95lb)
9 Power Clean (135lb/95lb)
9 Front Squat (135lb/95lb)...

5 de jul. de 2016

06/07/16 - WOD

WOD
A- 5 Rounds:
A cada 2 Min. 5 Clean

B- 5 Rounds For Time:
10 Deadlift (225lb/155lb)
12 Pull Up
300m Run

4 de jul. de 2016

05/07/16 - WOD

WOD
A- 5 Rounds:
A cada 2 Min. 5 Snatch

B- For Time:
25-20-15-10-5
Thrusters (75lb/55lb)
70-60-50-40-30
Double Under

3 de jul. de 2016

04/07/16 - WOD

WOD
A- 5 Rounds:
A cada 2 Min. 5 Split Jerk

B- JT
For Time:
21-15-9
Handstand Push Up
Ring Dips
Push Up

1 de jul. de 2016

02/07/16 - WOD

WOD (Baseado na prova 1 da Seletiva TCB)
5 Rounds:
AMRAP 30 Seg:
One Hand DB OHS (45lb/35lb)
Box Jump (24/20)
Shoulder To Overhead (155lb/105lb)
KB Swing (53lb/35lb)
Rest 15 Seg. entre as series

30 de jun. de 2016

01/07/16 - WOD

WOD
A - Strength:
Snatch
5-4-3-2-1

B - EMOM 14 Min.
ODD: 10 Burpees Over Bar
Even: 6 Hang Snatch (115lb/85lb)

28 de jun. de 2016

29/06/16 - WOD

WOD
A - Strength:
Overhead Squat
5-4-3-2-1

B - For Time:
100 Double Under
10 Pistols
10 Handstand Push Up
100 Double Under
20 Pistols
20 Handstand Push Up
100 Double Under
30 Pistols
30 Handstand Push Up

27 de jun. de 2016

28/06/16 - WOD

WOD
A - Strength:
Clean
5-4-3-2-1

B - For Time:
30/20/15
Deadlift (135lb/95lb)
20/15/10
Clean (135lb/95lb)
15/10/5
Jerk (135lb/95lb)

26 de jun. de 2016

27/06/16 - WOD

WOD
A - Strength:
Thruster
5-4-3-2-1

B - 15 Min. AMRAP:
15 KB Swing (70lb/53lb)
15 Cal. Row
15 Box Jump Over (24/20)


23 de jun. de 2016

24/06/16 - WOD

WOD
A - Strength:
Back Squat
5-4-3-2-1

B - 14 Min. AMRAP:
Toes To Bar
Jump Squat
Push Up
(Escada contínua aumentando de 1 em 1 Rep)

22 de jun. de 2016

23/06/16 - WOD

WOD
A - Strength:
Shoulder Press
5-4-3-2-1

B - 16 Min. AMRAP:
200m Row
15 Box Jump (24/20)
10 Sumo Deadlift High Pull (95lb/65lb)

21 de jun. de 2016

22/06/16 - WOD

WOD
A - Strength:
Deadlift
5-4-3-2-1

B - For Time:
21-15-9
Pull Up Chest To Bar
Clean (155lb/115lb)

20 de jun. de 2016

21/06/16 - WOD

WOD
A - Strength:
Bench Press
5-4-3-2-1

B - For Time:
400m Run + 50 Double Under
Rest 1 Min.
300m Run + 50 Double Under
Rest 1 Min.
200m Run + 50 Double Under
Rest 1 Min.
100m Run + 50 Double Under

19 de jun. de 2016

20/06/16 - WOD

WOD
A - Strength:
Front Squat
5-4-3-2-1

B - 3 Rounds For Time:
400m Run
21 Handstand Push Up
12 Overhead Squat (115lb/85lb)

16 de jun. de 2016

17/06/16 - WOD

WOD
A- 6 Séries:
5 Jerk (135lb/95lb)

B - 3 Rounds For Time:
300m Run
15 Pull Up
10 Full Snatch (95lb/65lb)

15 de jun. de 2016

16/06/16 - WOD

WOD
A- 5 Séries:
8 Overhead Squat (115lb/85lb)

B - EMOM 12 Min:
Min 1: 40/25 Double Under
Min 2: 14 Pistols
Min 3: 25 V- Ups

14 de jun. de 2016

15/06/16 - WOD

WOD
A- 5 Séries:
5 Snatches (115lb/85lb)
* Touch and Go

B - 3 Rounds AMRAP:
1 Min Muscle UP/ Ring Dips
1 Min Box Jump (24/20)
1 Min Burpees
1 Min Russian Twist (45lb/35lb)
1 Min Rest

13 de jun. de 2016

14/06/16 - WOD

WOD
A- EMOM 5 Min:
5 Clean (135lb/95lb)

B - 3 Rounds For Time:
400m Row
20 Knees To Elbows
15 Deadlift (225lb/155lb)

12 de jun. de 2016

13/06/16 - WOD

WOD
A - EMOM 5 Min:
6 Push Press (115lb/85lb)

B - For Time:
For Time:
5/10/15/20/25
Thrusters (75lb/55lb)
* No final de cada série correr 100m.

10 de jun. de 2016

11/06/16 - WOD

WOD
For Time:
100m Run
40 V-Ups
20 Clean (135lb/95lb)
200m Run
30 V-Ups
15 Clean
300m Run
20 V-Ups
10 Clean
400m Run
10 V-Ups
5 Clean

9 de jun. de 2016

10/06/16 - WOD

WOD
A - Strength:
5-4-3-2-1
Deadlift

B - For Time:
200 Double Under
100 Wall Ball (20/14)
50 Toes To Bar

8 de jun. de 2016

09/06/16 - WOD

WOD
A - For Time:
10 Rope Climb Legless

B - For Time:
1 a 10
Push Press (135lb/95lb)
Burpees Over Bar

7 de jun. de 2016

08/06/16 - WOD

WOD
A - Strength:
5-4-3-2-1
Hang Clean

B - 3 Rounds For Time:
400m Run
30 Box Jump Over (24/20)
20 KB Swing (70lb/53lb)

6 de jun. de 2016

07/06/16 - WOD

WOD
A - EMOM 10 Min.
5 Front Squat (135lb/95lb)

B - 5 Rounds For Time:
Rx
5 Bar Muscle Up
10 Handstand Push Up
300m Run
Scaled
10 Pull Up C2B
20 Hand Release Push Up
300m Run

5 de jun. de 2016

2 de jun. de 2016

03/06/16 - WOD

WOD
A - Strength:
5 Séries
5 Back Squat

B - For Time:
10-8-6-4-2
Snatch (135lb/95lb)
* Entre cada série 200m Run

31 de mai. de 2016

01/06/16 - WOD

WOD
A - Strenght:
5 Séries
5 Deadlift

B - 15 Min. AMRAP:
300m Row
15 Handstand Push Up
10 Clean (135lb/95lb)

30 de mai. de 2016

31/05/16 - WOD

WOD
A - Strength:
5-4-3-3-2
Push Press

B - 3 Rounds For Time:
40 Russian Twist (45lb/35lb)
30 Wall Ball (20lb/14lb)
20 Pull Up

29 de mai. de 2016

30/05/16 - WOD

WOD
A - 5 Séries:
5 Overhead Squat

B - For Time:
1000m Run
100 Double Under
1500m Row
100 Double Under
1000m Run

26 de mai. de 2016

27/05/16 - WOD

WOD
A - 10-8-6-4-2
Clean

B - 5 Rounds For Time: 
12 Deadlift (135lb/95lb)
9 Hang Power Clean (135lb/95lb)
6 Front Squat (135lb/95lb)

24 de mai. de 2016

25/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Shoulder Press

B - 4 Rounds For Time:
15 Thrusters (95lb/65lb)
400m Run

23 de mai. de 2016

Resultados 23/05/16

24/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Bench Press

B -12 Min AMRAP:
(Ladder 1, 2, 3, 4...)
- Air Squat/Pistol
- Hand Release Push Up/HSPU
- Toes To Bar/ TTB Strict
- Burpee/Burpee Target 6"
- Sit Up/V- Ups

22 de mai. de 2016

23/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Deadlift

B - 3 Rounds For Time:
400m Row
25 Box Jump (24/20)
16 DB Snatch (45lb/35lb)

19 de mai. de 2016

20/05/16 - WOD

WOD
A - Strength:
5 Series:
5 Back Squat

B - EMOM 10 Min:
5 Burpee +
5 Hang Squat Clean (115lb/85lb)

C - Tabata
8x20 (intercalando)
Hollow e Arch Position

17 de mai. de 2016

18/05/16 - WOD

WOD
A - Strength:
5 Séries:
5 Bench Press

B - 4 Rounds For Time:
100m Sandbag Run (G/P)
10 Overhead Squat (95lb/65lb)
10 Push Press (95lb/65lb)

16 de mai. de 2016

17/05/16 - WOD

WOD
A - Strength:
5 Séries:
6 Pull Up Strict

B - 15 Min AMRAP:
300m Run
15 Toes To Bar
10 KB Snatch (53lb/44lb)

15 de mai. de 2016

16/05/16 - WOD

WOD
A - Strength:
5 Séries:
5 Cluster

B - Tabata
Air Squat
1 Min Rest
Cal Row
1 Min Rest
Abmat

12 de mai. de 2016

13/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Overhead Squat

B - EMOM 12 Min:
Min 1: 10 Knees To Elbolws
Min 2: 15 Wall Ball (20/14)
Min 3: 40/25 Double Under

10 de mai. de 2016

11/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Bench Press

B - A cada 5Min, durante 30Min:
400/300m Run
300/250m Row

8 de mai. de 2016

09/05/16 - WOD

WOD
A - Strength
5 Séries:
5 Back Squat

B - For Time:
21-15-9
Handstand Push Up
Front Squat (135lb/95lb)

6 de mai. de 2016

07/05/16 - WOD

WOD

A - 14 Min AMRAP:
10 Sumo Deadlift High Pull (95lb/65lb)
15 Pull Up
300m Run

B - For Time:
6000m Row (Trios)

5 de mai. de 2016

4 de mai. de 2016

05/05/16 - WOD

WOD
A- 10 Min. AMRAP
Muscle Up

B- 4 Rounds For Time:
20 Wall Ball (20/14)
15 Push Jerk (135lb/95lb)
100m KB Farmer Walk (70lb/53lb)



3 de mai. de 2016

04/05/16 - WOD

WOD
A - EMOM 10 Min
5 Hang Clean

B- 15 Min. AMRAP:
25 Abmat
20 Cal. Row/Air Bike
15 Deadlift (185lb/145lb)

1 de mai. de 2016

28 de abr. de 2016

29/04/16 - WOD

WOD

A- EMOM 10 Min.: (Técnica)
3 Power Clean
+
2 Squat Clean

B- For Time:
10 a 1 Handstand Push Up
2 a 20 KB Swing (53lb/44lb)


27 de abr. de 2016

28/04/16 - WOD

WOD
A- 2 Rounds:
AMRAP 1 Min./20 Seg. Troca
- Run (cada 50m conta 1 Rep)
- Box Jump (24/20)
- Double Under (cada 10 conta 1 Rep)
- Burpee
- Row Cal.
- Jump Lunges
- Air Bike Cal.

28/04/16 - WOD

WOD
A- 2 Rounds:
AMRAP 1 Min./20 Seg. Troca
- Run (cada 50m conta 1 Rep)
- Box Jump (24/20)
- Double Under (cada 10 conta 1 Rep)
- Burpee
- Row Cal.
- Jump Lunges
- Air Bike Cal.

24 de abr. de 2016

25/04/16 - WOD

WOD

A- 4 Rounds For Time:
12 Overhead Squat (95lb/65lb)
15 Knees To Elbows
300m Run

B- For Time:
60 a 80 KB Swing (70lb/53lb)

21 de abr. de 2016

22/04/16 - WOD

WOD
A - Strength:
5-4-3-3-2
Bench Press

B - 15 Min AMRAP:
10 Hand Release Push Up
20 Air Squat
30 Russian Twist (45lb/35lb)

19 de abr. de 2016

20/04/16 - WOD

WOD
A - Strength:

5-4-3-3-2
Back Squat

B - For Time:

21-15-9
Hang Snatch115lb/85lb)
18-12-6
Handstand Push Up

18 de abr. de 2016

17 de abr. de 2016

18/04/16 - WOD

WOD
A - Strength:
5-4-3-3-2 

Push Press

B - WOD

3 Rounds For Time:
400m Run
20 Pistols 
10 Deadlift (225lb/155lb)

14 de abr. de 2016

15/04/16 - WOD

WOD
A - Strength:
5 Séries:
5 Pull Up Strict

B - 3 Rounds For Time:
400m Run
21 Toes To Bar
12 Snatch (115lb/85lb)

12 de abr. de 2016

10 de abr. de 2016

11/04/16 - WOD

WOD
A - Strength:
5 Séries:
5 Front Squat

B - 3 Rounds For Time:
15 Med Ball Clean (20/14)
20 KB Swing (53lb/44lb)
300m Row

7 de abr. de 2016

08/04/16 - WOD

WOD
A - Strength:
5 x 5 Deadlift

B - 4 Rounds For Time:
20 Cal. Row
25 Sumo Deadlift High Pull KB (53lb/44lb)
30 Abmat

5 de abr. de 2016

06/04/16 - WOD

WOD
A - Strength:
5 x 5 Shoulder Press

3 Rounds For Time:
10 Hang Clean (135lb/95lb)
20 Handstand Push Up
400m Run

1 de abr. de 2016

02/04/16 - WOD

WOD
A - Strength:
5 Séries:
5 Strict Pull Up

B - 3 Rounds For Time:
200m Row
30 Push Press (75lb/55lb)
40 Sit Up

31 de mar. de 2016

01/04/16 - WOD

WOD
A - Strength:
5 Séries:
5 Front Squat

B - For Time:
15 - 10 - 5
Snatch (115lb/85lb)
Overhead Squat (115lb/85lb)
* Ao final de cada série correr 400m