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)

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

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

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

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

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

25/10/16 - WOD

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

B- 3 Rounds:
5 Min Run (Máx Dist)
Rest 5 Min

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)

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

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

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)

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

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)

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.

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

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)

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

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

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

10/10/16 - WOD

WOD
A- For Time:
1900m Run

B- For Time:
50-40-30
Wall Ball (20/14)
KB Swing (70lb/53lb)

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

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)

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

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)

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

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