01/12/14 - WOD

WOD
EMOM 12'

7 Thrusters (95lb/65lb)
* O que sobrar do tempo DU

Resultados - 29/11/14

29/11/14 - WOD

WOD
4 Rounds For Time:
300m Row
15 TTB
20 DB Snatch (45lb/35lb)
200m Run

Resultados - 28/11/14

Resultados - 27/11/14

28/11/14 - WOD

WOD
THE AIR FORCE

For time:
20 Thrusters (95lb/65lb)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

* O Atleta deve realizar 4 Burpees a cada minuto, até a conclusão do WOD. O treino começa com 4 Burpees.

Resultados - 26/11/14

27/11/14 - WOD

WOD
For Time:
Buy in:
40 OH Walking Lunges DB (40lb/25lb)

5 Rounds For Time:
10 KB Swing (32kg/24kg)
20 Hollow Rocks

Cash Out:
40 OH Walking Lunges DB (40lb/25lb)

Resultados - 25/11/14

26/11/14 - WOD

WOD
3 Rounds For Time:
10 Hang Squat Clean (115lb/85lb)
400m Run
30 Push Up

Resultados - 24/11/14

25/11/14 - WOD

WOD
15' AMRAP
Ladder 2-4-6-8...
Pull Up C2B
Box Jump (24/20)
* Entre cada série fazer 30 Duble Under

24/11/14 - WOD

WOD
For Time:
21-18-15-12-9-6-3
Sumo Deadlift High Pull (75lb/45lb)
Push Press (75lb/45lb)

Resultados - 22/11/14

22/11/14 - WOD

WOD
5 Rounds For Time:
1 Rope Climbing
10 Deadlift (225lb/175lb)
400m Run

Resultados - 21/11/14

Resultados - 20/11/14

21/11/14 - WOD

WOD
For Time:
10 Clean & Jerk (135lb/95lb)
100m Run
8 Clean & Jerk
200m Run
6 Clean & Jerk
300m Run
4 Clean & Jerk
400m Run
2 Clean & Jerk

Resultados - 19/11/14

20/11/14 - WOD

WOD
AMRAP 6':
6 Burpee

6 Toes To Bar
6 Hand Stand Push Up

1' Rest

AMRAP 6'
6 Box Jump (30/24)
6 Abmat
6 Pistol

Resultados - 18/11/14

19/11/14 - WOD

WOD
4 Rounds For Time:
300m Run
10 Ring Dips
10 Overhead Squat (115lb/85lb)

Resultados - 17/11/14

18/11/14 - WOD

WOD
FRAN
For Time:
21-15-09
Thruster (95lb/65lb)
Pull Up

17/11/14 - WOD

WOD
3 Rounds For Time:
400m Run
300m Row
50 D.U.

15/11/14 - BOOTCAMP

BOOTCAMP

For Time:
400m Run
50 Hand Release Push Up
400m Run
50 Sit Up
400m Run
50 Air Squat
400m Run
50 Burpee

Reaultados - 14/11/14

Resultados - 13/11/14

14/11/14 - WOD

WOD
CrossFit Total

1 RM Back Squat
1 RM Shoulder Press
1 RM Deadlift

Resultados - 12/11/14

13/11/14- WOD

WOD
3 Rounds For Time:
7 Hang Snatch (135lb/95lb)
400m Run
20 V-Ups

Resultados - 11/11/14

12/11/14 - WOD

WOD
5 Rounds For Time:
12 Thruster (95lb/65lb)
300m Run
25 Double Under

Resultados - 10/11/14

11/11/14 - WOD

WOD
2' AMRAP - Muscle Up
1' Rest
2' AMRAP - Wall Walk
1' Rest
2' AMRAP - Burpee
1' Rest
2' AMRAP - Abmat
1' Rest
2' AMRAP - Rope Climb

10/11/14 - WOD

WOD
4 Rounds For Time:
20 Box Jump (24/20)
12 Clean (135lb/95lb)
250m Row

Resultados - 08/11/14

08/11/14 - WOD

WOD
5 Rounds For Time:
20 Burpes Box Jump (24/20)
20 KB Swing (24kg/20kg)
20 V-Ups

Resultados - 07/11/14

Resultados - 06/11/14

07/11/14 - WOD

WOD
Widow Maker
20 Back Squat

A/P
50 HSPU Strict

Resultados - 05/11/14

06/11/14 - WOD

WOD

SHAN

7 Rounds For Time:
11 Body - Weight Deadlift
100m Sprint Run

05/11/14 - WOD

WOD
Ladder 20'

Power Snatch (95lb/65lb)

* A cada minuto ir aumentado uma repetição.

Resultados - 04/11/14

Resultados - 03/11/14

04/11/14 - WOD

WOD
Widow Maker
20 Back Squat

A/P
75 Wall Ball (20/14)
* A cada vez que quebrar 10 Sit Up

03/11/14 - WOD

WOD
For Time:
400m Run
50 Knees To Elbows (KTE)
400m Row
50 Hand Release Push Up (HRPU)
400 Run
50 Abmat
400m Row
50 Walking Lunges

Resultados - 01/11/14