WOD 140929

Aquecimento

EMOM 10’

• 200m row (minutos ímpares)
• 1’ Prancha ventral (minutos pares)

Força

• Back Squat (10-10-10-10-10)

WOD

For time:

9-7-5

• Cal row
• Snatch (60/40kg)

WOD 140927

Aquecimento

• 3km run

Força

• 15’ para chegar ao 1RM de snatch
• 15’ para chegar ao 1RM de clean & jerk

WOD

Mary

AMRAP 20’

• 5 HSPU
• 10 Pistol Squats
• 15 Pull-ups

WOD 140926

Retirado de: http://steelcitycrossfit.com/wp-content/uploads/2014/02/Z-Wall-Balls.jpg

Aquecimento

Annie

50-40-30-20-10

• Double-unders
• Sit-ups

Força

• Back Squat (6-6-6-6-6-6)

WOD

AMRAP 10’

• 200m run
• 10 Wall Climbs
• 5 Snatches (60/40kg)

WOD 140925

Aquecimento

• 1000m row
• 1000m run

Força

• Thrusters (2-2-2-2-2)
• Push Press (5-5-5)

WOD

Fran

21-15-9

• Thrusters (43/28kg)
• Pull-ups

Time cap 5’

WOD 140924

Aquecimento

EMOM 10’

• 15 Burpees

Força

• Deadlift (10-8-6-4-2-4-6-8-10)

WOD

For time:

• 10km row

WOD 140923

Aquecimento

EMOM 10’

• 200m run (minutos ímpares)
• 200m row (minutos pares)

Força

• Split Jerk (3-3-3-3-3-3)

WOD

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

• Triple-unders
• GHD Sit-ups
• Back Squat (80/55kg)

WOD 140922

Aquecimento

EMOM 10’

• 15 Burpees (minutos ímpares)
• 50 Double-unders (minutos pares)

Força

• Squat Clean (3-3-3-3-3-3)

WOD

AMRAP 10’

• 30 Clean & Jerks (60/40kg)
• Max rounds Cindy (5 pull-ups, 10 push-ups, 15 air squats)

Score: rounds de Cindy

WOD 140920

Aquecimento

10 rounds:

• 200m run

30’ rest

Força

• Deadlift (1RM)
• Bench Press (1RM)
• Back Squat (1RM)

WOD 140919

Aquecimento

10 rounds:

• 200m row

1’ rest

Força

• 1 Clean + 5 Front Squats (1-1-1-1-1-1) – chegar ao máximo para o complexo
• 1 Snatch + 5 Overhead Squats (1-1-1-1-1-1) – chegar ao máximo para o complexo

WOD

For time:

• 1000m run
• 500m row
• 500m run
• 1000m row

WOD 140918

Aquecimento

5 rounds:

• 400m run

1’ rest

Força

• 1 Push Press + 1 Push Jerk + 1Split Jerk (1-1-1-1-1-1)

WOD

AMRAP 5’

• 5 Wallballs (9/6kg)
• 5 Pull-ups
• 5 Double-unders Unbroken
• 10 Wallballs (9/6kg)
• 10 Pull-ups
• 10 Double-unders Unbroken
• 15 Wallballs (9/6kg)
• 15 Pull-ups
• 15 Double-unders Unbroken
• 20 Wallballs (9/6kg)
• 20 Pull-ups
• 20 Double-unders Unbroken

(…)

WOD 140917

Aquecimento

21-15-9-15-21

• Cal row
• Burpees

Força

• Deadlift (15-15-15-15-15)

WOD

For time:

• 50 GHD Sit-ups
• 50 Double-unders
• 15m Handstand Walk
• 40 GHD Sit-ups
• 40 Double-unders
• 15m Handstand Walk
• 30 GHD Sit-ups
• 30 Double-unders
• 15m Handstand Walk
• 20 GHD Sit-ups
• 20 Double-unders
• 15m Handstand Walk
• 10 GHD Sit-ups
• 10 Double-unders
• 15m Handstand Walk

WOD 140916

Aquecimento

EMOM 10’

• 200m run (minutos ímpares)
• 15 Burpees (minutos pares)

Força

• Strict Shoulder Press (3-3-3-3-3)
• Behind the Neck Split Jerk (3-3-3-3-3)

WOD

5 Rounds:

• 5 Deadlifts (80/40kg)
• 5 Hang Power Cleans (80/40kg)
• 5 Push Jerks (80/40kg)

WOD 140915

Aquecimento

• 2000m row
• 1000m run
• 500 Double-unders

Força

• Front squat (5RM)
• Com a carga do 5RM fazer: (1-2-3-4-3-2-1-2-3-4-3-2-1)

WOD

AMRAP 7’

• 10 Burpees
• 10 Burpee box jumps
• 10 Burpee box over (2 kettlebells 24/16kg)

WOD 140913

Aquecimento

• 2000m row

Força

• 15 min para chegar ao 1RM de Snatch
• 15 min para chegar ao 1RM de Clean & Jerk
• 15 min para chegar ao 3RM de Front Squat

WOD

3 Rounds

• 1 Bear Complex (60/40kg)
• 2 Bar Muscle-ups
• 3 Deadlifts (140/80kg)
• 4 Wall Climbs

Time cap 5’

WOD 140912

Retirada de: http://crossfit-games.edgesuite.net/sites/default/files/Games2013_SoCal_MidDay3_rotator.jpg

Aquecimento

EMOM 10’

• 200m row (minutos ímpares)
• 15 Box Jumps (minutos pares)

Força

EMOM 10’

• 8 Front Rack Walking Lunges (80/50kg)

WOD

For time:

• 100 Double-unders
• 100 Snatches (30/20kg)
• 1000m run
• 100 Cleans (30/20kg)
• 1000m row
• 100 Push Press (30/20kg)
• 100 Double-unders

WOD 140911

Retirada de: http://crossfitimpulse.com/wp-content/uploads/2012/01/Copy-of-Kristen-squat.jpg

Aquecimento

EMOM 10’

• 200m run (minutos ímpares)
• 15 Box Jumps (minutos pares)

Força

• Shoulder Press (5-5-5-5-5)
• 2 Push Jerk + 1 Split Jerk (1-1-1-1-1)

WOD

Cindy XXX

AMRAP 20’

• 10 Pull-ups
• 20 Push-ups
• 30 Air Squats
• 15 Pull-ups
• 30 Push-ups
• 45 Air Squats
• 20 Pull-ups
• 40 Push-ups
• 60 Air Squats
• 25 Pull-ups
• 50 Push-ups
• 75 Air Squats
• 30 Pull-ups
• 60 Push-ups
• 90 Air Squats

(…)

WOD 140910

Aquecimento

EMOM 10’

• 10 Pull-ups (minutos ímpares)
• 10 HSPU (minutos pares)

Força

• Snatch Deadlift (1-1-1-1-1)
• Clean Deadlift (1-1-1-1-1)
• Deadlift (1-1-1-1-1)

(aumentar sempre a carga de série para série durante os três movimentos)

WOD

For time:

• 800m run
• 5 Wall-climbs
• 10 Hang Cleans (80/40kg)
• 5 Wall-climbs
• 800m run

Time cap 12’

WOD 140909

Retirada de: http://www.endorphincrossfit.com/wp-content/uploads/2014/06/Games2012_JulieFoucher_Landscape.jpg

Aquecimento

• Tabata remo
• Tabata burpees
• Tabata sit-ups

Força

• Push Press (1-1-1-1-1)
• Push Jerk (1-1-1-1-1)
• Split Jerk (1-1-1-1-1)

(aumentar sempre a carga de série para série durante os três movimentos)

WOD

5 rounds

• 10 Alternated Kettlebell Snatch (24/16kg)
• 10 Toes-to-bar

Time cap 5'

WOD 140908

Aquecimento

EMOM 10’

• 200m row (minutos ímpares)
• 15 Burpees (minutos pares)

Força

• Overhead Squat (1-1-1-1-1)
• Front Squat (1-1-1-1-1)
• Back Squat (1-1-1-1-1)

(aumentar sempre a carga de série para série durante os três movimentos)

WOD

“Triple 3”

• 3km row
• 300 Double-unders
• 3 mile run

Desafio dos 30 Kettlebell Swings (28/20kg)

Experimenta este desafio dos kettlebell swings. É curto mas intenso! Espero que gostem e bons treinos!

For time:

• 30 Kettlebell Swings (28/20kg)