WODS

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Abril/2017

CFSB029417 - Black

180 Double unders

30 Snatches 135 / 95

30 Handstand push ups

30 Burpee box jumps

90 Walking lunges

30 Burpee box jumps

30 Handstand push ups

30 Snatches 

180 Double unders

For time - cap 40'

 

CFSB029417 - Team Wod

180 Double unders

30 Snatches

30 Handstand push ups

30 Burpee box jumps

90 Walking lunges

30 Burpee box jumps

30 Handstand push ups

30 Snatches 

180 Double unders

For time - cap 40'

 

BLACK   

115 / 75 lbs 

 

RED

95 / 65 lbs

120 Double unders

BLUE

65 / 45 lbs

360 Single unders

WHITE

Ad. weight

180 Single unders

CFSB280417

Partner wod

1500 Row

90 Thrusters

1500 Row

For time - cap 25' - Challenge 17'

 

Technique - Forward bounding hops

Strength - Press

BLACK   

95/ 65 lbs

RED

75 / 55 lbs

BLUE

55 / 35 lbs

WHITE

Ad. Weight

CFSB270417

21,18,15,12,9,6,3

Kb Swings

Burpees

For time - cap 14' - Challenge 9'

 

Technique - 

Strength - Deadlifts

BLACK   

95/ 65 lbs

 

RED

75 / 55 lbs

20 D.u.

BLUE

55 / 35 lbs

60 S.u.

WHITE

Ad.weight 

30 s.u.

CFSB260417

EMOM 16'

A. 4 Clean and jerks

B. 12 Pistols

C. 16 V-ups

D. Rest

 

Technique - Power clean/Squat clean/Push jerk

Strength - Bench press

BLACK   

175/ 115 lbs

 

RED

155 / 105 lbs

Adap.

BLUE

115 / 75 lbs

20 Air squats

WHITE

Ad.weight 

20 Air squats

CFSB250417

"Nancy"

400 Run

15 Overhead squats

5 Rounds for time - cap 21' - Challenge 16'

 

Technique - Barbell row

Strength - Barbell row

BLACK   

95/ 65 lbs

RED

75 / 55 lbs

BLUE

55 / 35 lbs

 

WHITE

Ad. weight 

3 rounds

CFSB240417

30 Double unders

10 Push ups

10 Push press

Amrap 10'

 

Technique - Handstand walk / handstand push ups

Strength - Front squats

BLACK   

95/ 65 lbs

 

RED

75 / 55 lbs

20 D.u.

BLUE

55 / 35 lbs

60 S.u.

WHITE

Ad. weight 

30 s.u.

CFSB200417

5 Hang power snatches

10 Handstand push ups

15 Abmat sit ups

Amrap 12'

 

Technique - Pistols

Strength - Back squats

BLACK   

115/ 75 lbs

RED

95 / 65 lbs

BLUE

65 / 45 lbs

WHITE

Ad. weight

CFSB190417

21-15-9

Thrusters

Box Jumps 

Kb Swing

For time - cap 15' - Challenge 9'

 

Technique - "Complex" (Hang power clean, Hang squat clean e Power clean)

Strength - "Complex"

BLACK   

95/ 65 lbs

70 / 53 lbs

RED

75 / 55 lbs

53 / 35 lbs

BLUE

55 / 35 lbs

44 / 26 lbs

WHITE

Ad. weight

 

CFSB180417

9 Deadlifts

9 Burpees

9 Cal. Row

Amrap 21' 

 

Technique - Muscle Snatch

Strength - Overhead squat

 

BLACK

225 / 155 lbs

RED

185 / 125 lbs

BLUE

135 / 95 lbs

WHITE

Ad. weight

CFSB120417

Randy

75 Power Snatches

For time - cap 10' (challenge 5')

Compare to 28/03/16

 

Technique - Snatch

Strength - Deadlift / Shoulder press

 

BLACK   

75 / 55 lbs

RED

65 / 45 lbs

BLUE

45 / 35 lbs

WHITE

Ad. weight

CFSB110417

Angie

100 Pull ups

100 Push ups

100 Air squats

100 Sit ups

For time - cap 25' (challenge 18')

Compare to 29/03/16
 

Technique - Handstand Push ups / Double Unders

BLACK   

 

RED

Band

BLUE 

75 reps

WHITE

50 reps

CFSB100417

5 Squat cleans

10 Burpees over the bar

15 Toes to bar

200 Run

3 Rounds for time - cap 18' (challenge 12')

Compare to 08/04/16

 

Technique - Kettlebell Snatch

Strength - Back squats

 

BLACK   

185 / 125 lbs

 

RED

155 / 105 lbs

 

BLUE

115 / 75 lbs

Knees to elbows

WHITE

Ad. weight

Hanging knee raise

CFSB070417

9 Power cleans

27 Double unders

9 Shoulder to overhead

27 Double unders

4 Rounds for time - cap 15' (challenge 10')

 

Technique - Turkish get up

Strength - Front squats 

BLACK   

115 / 75 lbs

 

RED

95 / 65 lbs

20 D.u.

BLUE

65 / 45 lbs

54 Single unders

WHITE

Ad. weight

27 Single unders

CFSB060417

10 Overhead Lunges

10 Handstand push ups

10 Pistols alt. 

AMRAP 10´

 

Technique - Handstand walk

Strenght - Shoulder press+Ring dips

BLACK   

95 / 65 lbs 

 

RED

75 / 55 lbs

Adap.

BLUE

55 / 35 lbs

Box

WHITE

Ad. weight

HR Push ups

CFSB050417

45 Wall balls

450 Run

3 Rounds for time - cap 16' - Challenge 11'

 

Technique -Double unders/Wall climbs

Strenght - Bench press

BLACK

20 / 14 lbs  (10ft)

RED

20 / 14 lbs (9ft)

BLUE

14 / 10 lbs

WHITE

Ad. weight

CFSB040417

21-15-9

Snatches

Toes to bar

Box jumps

For time - cap 15' - Challenge 10'

 

Technique - Overhead squat

Strenght - Back Squats

  

BLACK

95 / 65 lbs 

24" / 20"

RED

75 / 55 lbs

24" / 20"

BLUE

55 / 35 lbs

20" / 16"

WHITE

Ad. weight

Step up

CFSB030417

Every 3' for 5 Rounds

5 Squat cleans 60% (2º round 4-70% / 3º round 3-80% / 4º Round 2- 90% / 5º Round 1-100%)

10 Chest to bar pull ups 

50m Sprint

 

Technique - Squat clean and jerk

Strenght - Deadlifts

CFSB010417 - Black

Trios

45 Cal. row

30 Squat cleans 155 / 105

30 Handstand push ups

90 Double unders

Amrap 36'

 

CFSB010417 - Team wod

Trios

45 Cal. row

30 Squat cleans

30 Handstand push ups

90 Double unders

Amrap 36'

BLACK

135 / 95 lbs 

 

RED

115 / 75 lbs 

Abmat 

BLUE

95 / 65 lbs

Box

180 single unders

WHITE

Ad. weight

Push ups

 

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