WOD
A- 4 Rounds For Time:
10 Pull Up C2B
16 Pistol
20 Box Jump (24/20)
B- For Time:
100 Abmat
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)
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
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
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)
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
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.
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
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
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)
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
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
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)
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
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
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
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)
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
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)
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)
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)
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)
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)
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)
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
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;
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
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)
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
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
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)
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
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
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
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)
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)
30 Min AMRAP:
200m SandBag Run (G/P)
10 Box Jump + 5 Sprawl (24/20
10 KB Swing + 10 SDHP KB (53lb/44lb)
11 de nov. de 2016
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
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)
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)
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)
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
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)
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)
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)
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)
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)
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
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
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
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
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
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)
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
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
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)
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
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)
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.
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
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)
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
13/10/16 - WOD
WOD
A- Strenght:
5-4-3-2-1
Snatch
B- For Time:
10 a 1
Snatch (135lb/95lb)
2 a 20
Sprawl
A- Strenght:
5-4-3-2-1
Snatch
B- For Time:
10 a 1
Snatch (135lb/95lb)
2 a 20
Sprawl
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
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
10/10/16 - WOD
WOD
A- For Time:
1900m Run
B- For Time:
50-40-30
Wall Ball (20/14)
KB Swing (70lb/53lb)
A- For Time:
1900m Run
B- For Time:
50-40-30
Wall Ball (20/14)
KB Swing (70lb/53lb)
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
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)
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
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)
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
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
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
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
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)
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
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)
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
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
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
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
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)
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)
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)
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
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
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
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
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
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)
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
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
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
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)
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
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
05/09/16 - WOD
WOD
A- Strength:
10/8/6/4
Deadlift
B- Cindy
20 Min AMRAP:
5 Pull Up
10 Push Up
15 Squat
A- Strength:
10/8/6/4
Deadlift
B- Cindy
20 Min AMRAP:
5 Pull Up
10 Push Up
15 Squat
2 de set. de 2016
03/09/16 - WOD
WOD
A- 4 Rounds For Time:
10 Pull Up
20 Wall Ball (20/14)
300m Run
B- For Time:
100 Sit Up
A- 4 Rounds For Time:
10 Pull Up
20 Wall Ball (20/14)
300m Run
B- For Time:
100 Sit Up
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
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
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)
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.
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
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
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
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
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
24/08/16 - WOD
WOD
A - Strength:
8-6-4-2
Deadlift
B - For Time:
10 a 1
Burpees
2 a 20
Wall Ball (20/14)
A - Strength:
8-6-4-2
Deadlift
B - For Time:
10 a 1
Burpees
2 a 20
Wall Ball (20/14)
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
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
22/08/16 - WOD
WOD
A- Strength:
6-4-2-2
Thrusters
B- 5 Rounds For Time:
400m Run
20 KB Swing
4 Muscle Up
A- Strength:
6-4-2-2
Thrusters
B- 5 Rounds For Time:
400m Run
20 KB Swing
4 Muscle Up
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
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
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
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
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
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)
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
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
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
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
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
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)
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
06/08/16 - WOD
WOD
EMOM 21 Min:
Min 1: 20 Hollow Rocks
Min 2: 20 SDHP KB (70lb/53lb)
Min 3: 200m/100m Run
EMOM 21 Min:
Min 1: 20 Hollow Rocks
Min 2: 20 SDHP KB (70lb/53lb)
Min 3: 200m/100m Run
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
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)
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
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)
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)
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
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
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
27/07/16 - WOD
A - Strength:
10-8-6-4-2
Front Squat
B- 12 Min AMRAP:
10-8-6-4-2
Front Squat
B- 12 Min AMRAP:
10 Thrusters (115lb/85lb)
200m Row
25 de jul. de 2016
26/07/16 - WOD
A - Strength
10-8-6-4-2
Hang Snatch
B- For Time:
150 Abmat
100 Box Jump (24/20)
50 Pull Up
10-8-6-4-2
Hang Snatch
B- For Time:
150 Abmat
100 Box Jump (24/20)
50 Pull Up
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)
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
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
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
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
19 de jul. de 2016
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)
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
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
15 de jul. de 2016
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
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
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
12 de jul. de 2016
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)
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)
A- Strength:
5-5-4-4-3-3
Deadlift
B- 12 Min. AMRAP
10 Knees To Elbows
16 DB Snatch (45lb/35lb)
8 de jul. de 2016
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)
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)...
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
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
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
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
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.
A - Strength:
Snatch
5-4-3-2-1
B - EMOM 14 Min.
ODD: 10 Burpees Over Bar
Even: 6 Hang Snatch (115lb/85lb)
29 de jun. de 2016
28 de jun. de 2016
29/06/16 - WOD
WOD
A - Strength:
Overhead Squat
5-4-3-2-1
B - For Time:
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:
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)
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)
24 de jun. de 2016
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)
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)
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)
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
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)
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)
17 de jun. de 2016
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)
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
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
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)
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.
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
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
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
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)
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
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
3 de jun. de 2016
04/06/16 - Benchmark Day
WOD
Helen
3 Rounds For Time:
400m Run
21 KB Swing (53lb/35lb)
12 Pull Up
A/P 100 Leg Raiser
Helen
3 Rounds For Time:
400m Run
21 KB Swing (53lb/35lb)
12 Pull Up
A/P 100 Leg Raiser
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
A - Strength:
5 Séries
5 Back Squat
B - For Time:
10-8-6-4-2
Snatch (135lb/95lb)
* Entre cada série 200m Run
1 de jun. de 2016
02/06/16 - WOD
WOD
A - Strength:
5-4-3-3-2
Bench Press
B - 5 Rounds For Time:
10 Ring Dips
20 Walking Lunges DB OH (45lb/35lb)
30 Abmat
A - Strength:
5-4-3-3-2
Bench Press
B - 5 Rounds For Time:
10 Ring Dips
20 Walking Lunges DB OH (45lb/35lb)
30 Abmat
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)
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
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
A - 5 Séries:
5 Overhead Squat
B - For Time:
1000m Run
100 Double Under
1500m Row
100 Double Under
1000m Run
27 de mai. de 2016
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)
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)
25 de mai. de 2016
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
A - Strength
5 Séries:
5 Shoulder Press
B - 4 Rounds For Time:
15 Thrusters (95lb/65lb)
400m Run
23 de mai. de 2016
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
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)
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
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
18 de mai. de 2016
19/05/16 - WOD
WOD
A - Strength:
5 Séries:
6 Deficit HSPU
B - For Time:
300 Double Under
45 Deadlift (185lb/145lb)
60 Pull Up
A - Strength:
5 Séries:
6 Deficit HSPU
B - For Time:
300 Double Under
45 Deadlift (185lb/145lb)
60 Pull Up
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)
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)
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
A - Strength:
5 Séries:
5 Cluster
B - Tabata
Air Squat
1 Min Rest
Cal Row
1 Min Rest
Abmat
13 de mai. de 2016
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
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
11 de mai. de 2016
12/05/15 - WOD
WOD
A - Strength
5 Séries:
5 Deadlift
B - 4 Rounds For Time:
400m Run
5 Burpee Muscle Up
ou
10 Burpee Pull Up
A - Strength
5 Séries:
5 Deadlift
B - 4 Rounds For Time:
400m Run
5 Burpee Muscle Up
ou
10 Burpee Pull Up
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
A - Strength
5 Séries:
5 Bench Press
B - A cada 5Min, durante 30Min:
400/300m Run
300/250m Row
9 de mai. de 2016
10/05/16 - WOD
WOD
A - Strength
5 Séries:
5 Clean e Jerk
B - 14' AMRAP:
15 Cal Row
20 KB Swing (53lb/44lb)
25 Box Jump (24/20)
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)
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
06/05/16 - WOD
WOD
A- EMOM 10 Min.:
5 Hang Snatch
B- EMOM 20 Min.:
ODD: 40/25 Double Under
Even: 10/7 Burpee
A- EMOM 10 Min.:
5 Hang Snatch
B- EMOM 20 Min.:
ODD: 40/25 Double Under
Even: 10/7 Burpee
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)
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)
A - EMOM 10 Min
5 Hang Clean
B- 15 Min. AMRAP:
25 Abmat
20 Cal. Row/Air Bike
15 Deadlift (185lb/145lb)
2 de mai. de 2016
03/05/16 - WOD
WOD
A - EMOM 6
10/8 Pistol
B - 3 Rounds For Time:
15 Overhead Squat (115lb/85lb)
400m Run
A - EMOM 6
10/8 Pistol
B - 3 Rounds For Time:
15 Overhead Squat (115lb/85lb)
400m Run
1 de mai. de 2016
02/05/16 - WOD
WOD
A - EMOM 6 Min.
5 Push Jerk
B - For Time:
10 Rope Climb
60 Toes To Bar
120 Push Up
A - EMOM 6 Min.
5 Push Jerk
B - For Time:
10 Rope Climb
60 Toes To Bar
120 Push Up
29 de abr. 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)
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.
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.
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.
25 de abr. de 2016
26/04/16 - WOD
WOD
A- EMOM 10 Min.: (Técnica)
3 Power Snatches
+
2 Full Snatches
B- EMOM 10 Min.:
5 Snatches (115lb/85lb)
A- EMOM 10 Min.: (Técnica)
3 Power Snatches
+
2 Full Snatches
B- EMOM 10 Min.:
5 Snatches (115lb/85lb)
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)
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)
22 de abr. de 2016
23/04/16 - Resiliência Equador
Resiliência Equador
WOD
4 Rounds For Time:
16 Thrusters (95lb/65lb)
20 Burpees
16 Pull Up
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)
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)
20 de abr. de 2016
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
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
19/04/16 - WOD
WOD
A - Strength:
5 Series:
5 Pull Up Strict/Weighted
B - EMOM12 Min
Min 1: 200/100m Run
A - Strength:
5 Series:
5 Pull Up Strict/Weighted
B - EMOM12 Min
Min 1: 200/100m Run
Min 2: 40/25 Double Under
Min 3: 15/10 Cal. Row
C - After:
Máx de Cal. Air Bike em 2 Min.
Min 3: 15/10 Cal. Row
C - After:
Máx de Cal. Air Bike em 2 Min.
17 de abr. de 2016
18/04/16 - WOD
WOD
A - Strength:
5-4-3-3-2
A - Strength:
5-4-3-3-2
Push Press
B - WOD
B - WOD
3 Rounds For Time:
400m Run
20 Pistols
10 Deadlift (225lb/155lb)
15 de abr. de 2016
16/04/16 - WOD
WOD
A - Strength:
5 Séries:
5 Overhead Squat
B - Double Grace
For Time:
60 Clean e Jerk (135lb/95lb)
A - Strength:
5 Séries:
5 Overhead Squat
B - Double Grace
For Time:
60 Clean e Jerk (135lb/95lb)
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)
A - Strength:
5 Séries:
5 Pull Up Strict
B - 3 Rounds For Time:
400m Run
21 Toes To Bar
12 Snatch (115lb/85lb)
13 de abr. de 2016
14/04/16 - WOD
WOD
A - Strength:
5 Séries:
5 Deadlift
B - EMOM 16Min
ODD: 200/100m Run
Even: 20/15 Box Jump (24/20)
A - Strength:
5 Séries:
5 Deadlift
B - EMOM 16Min
ODD: 200/100m Run
Even: 20/15 Box Jump (24/20)
12 de abr. de 2016
11 de abr. de 2016
12/04/16 - WOD
WOD
A - Strength:
5 Séries:
5 Bench Press
B - 5 Rounds For Time:
10 Pull Up C2B
10 Shoulder To Overhead (115lb/85lb)
200m Run
A - Strength:
5 Séries:
5 Bench Press
B - 5 Rounds For Time:
10 Pull Up C2B
10 Shoulder To Overhead (115lb/85lb)
200m Run
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
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
9 de abr. de 2016
8 de abr. de 2016
09/04/16 - WOD
WOD
A - Strength:
5 Séries:
5 Bench Press
B - For Time: (Partners)
1000 Single Under
1500m Row
2000m Run
A - Strength:
5 Séries:
5 Bench Press
B - For Time: (Partners)
1000 Single Under
1500m Row
2000m Run
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
A - Strength:
5 x 5 Deadlift
B - 4 Rounds For Time:
20 Cal. Row
25 Sumo Deadlift High Pull KB (53lb/44lb)
30 Abmat
6 de abr. de 2016
07/04/16 - WOD
WOD
A - Strength:
5 x 5 Back Squat
AMANDA
For Time:
9 - 7 - 5
Muscle Up
Full Snatch (135lb/95lb)
Scaled:
For Time:
9 - 7 - 5
Burpee Pull Up
Full Snatch
A - Strength:
5 x 5 Back Squat
AMANDA
For Time:
9 - 7 - 5
Muscle Up
Full Snatch (135lb/95lb)
Scaled:
For Time:
9 - 7 - 5
Burpee Pull Up
Full Snatch
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
A - Strength:
5 x 5 Shoulder Press
3 Rounds For Time:
10 Hang Clean (135lb/95lb)
20 Handstand Push Up
400m Run
4 de abr. de 2016
05/04/16 - WOD
WOD
A - Strength:
5 x 5 Pull Up Strict
AMRAP
1' Max Double Under
1' Max Box Jump (24/20)
2' Max Double Under
2' Max Box Jump (24/20)
3' Max Double Under
3' Max Box Jump (24/20)
A - Strength:
5 x 5 Pull Up Strict
AMRAP
1' Max Double Under
1' Max Box Jump (24/20)
2' Max Double Under
2' Max Box Jump (24/20)
3' Max Double Under
3' Max Box Jump (24/20)
3 de abr. de 2016
04/04/16 - WOD
WOD
A - Strength:
5 x 5 Thruster
B - 4 Rounds For Time:
5 DB Thruster (45lb/35lb)
10 Deadlift (185lb/145lb)
15 Wall Ball (20/14)
2 de abr. de 2016
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
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
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
30 de mar. de 2016
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