WODS

Fique de olho nos WODs e venha preparado!!

Agosto/2017

CFSB310817

Thursday

1000 Row

50 Kb Thrusters

50 Wall balls

1000 Row

For time - 21' - Challenge 17'

Technique - Kb Thrusters

Strength - Row with kb / Reverse arm curl

BLACK   

53 / 35 lbs

20 / 14 lbs

RED

44 / 26 lbs

(9ft)

BLUE

35 / 18 lbs

14 / 10 lbs

WHITE

Ad. weight

10 / 8 lbs

CFSB300817

Wednesday

3 Snatches

6 Cleans

9 Handstand push ups

5 Rounds for time- cap 15' - Challenge 10'

Technique - Hang snatch / hang squat snatch

Strength - Bench press / ring dips

BLACK   

155/ 105 lbs

RED

135 / 95 lbs

Abmat

 

BLUE

95 / 65 lbs

Box

 

WHITE

Hang muscle snatch

Hang muscle clean

Press

CFSB290817

Tuesday

10 Pistols

10 Chest to bar pull ups

15 Push ups

30 Double unders

Amrap 15'

Technique - RDouble unders / Horizontal jumps

Strength - Kb Swings

RED

Pull ups

20 Double unders

BLUE

Adap.

Pull ups

60 Single unders

WHITE

Air squats

Ring row

Push ups-Knees

30 S.u.

CFSB280817

Monday

5 Cleans and jerks

10 Toes to bar

400 Run

4 Rounds for time - cap 23'-Challenge 17'

Technique - Squat clean and jerks

Strength - Front squat

BLACK   

175 / 115 lbs

RED

155 / 105 lbs

BLUE

115 / 75 lbs

WHITE

5 Muscle clean + Push press

10 Haning knee raise

400 Run (3RFT)

CFSB260817

Partner wod

10 Handstand Push ups

10 Deadlifts

15 Pull ups

50 Double unders

10 Rounds for time - cap 35'

BLACK   

265 / 185 lbs 

 

RED

225 / 155 lbs

BLUE

155 / 105 lbs

WHITE

Ad. weight

CFSB250817

Thursday

7 Shoulder to overhead

3 Bar muscle ups

Amrap 6'

 

Rest 2'

 

Snatches

Amrap 2'

Technique - Bar muscle ups

Strength - Pistols with kb

BLACK   

135 / 95 lbs

RED

115 / 75 lbs

1-2 Muscle ups

BLUE

75 / 55 lbs

3 Box muscle ups

WHITE

Ad.weight

3 Ring row+ 3 dips

CFSB240817

2 Rounds of Cindy

200 Run

5 Rounds for time - cap 21'- Challenge 15'

Technique - TGU

Strength - Load TGU

BLACK   

"Cindy"

5 Pull ups

10 Push ups

15 Air squats 

 

RED

"Cindy"

5 Pull ups - Band

10 Push ups

15 Air squats

BLUE

"Cindy"

5 Pull ups - Box

10 Push ups -Knee

15 Air squats

4 Rounds for time

WHITE

"Cindy"

4 Ring rpw

8 Push ups - knee

12 Air squats 

3 Rounds for time

CFSB230817

5 Thrusters

30 Double unders

Amrap 5'

Rest 2'

7 Thrusters

30 Double unders

Amrap 5'

Technique - Complex

Strength - Complex (power clean/front/push jerks)

BLACK   

A. 135 / 95 lbs

B. 115 / 75 lbs

RED

A. 115 / 75 lbs

B. 95/ 65 lbs

20 Double unders

BLUE

A. 75 / 55 lbs

B. 45 / 35 lbs

50 Single unders

WHITE

5 Thrusters

20 Single unders

4 Rounds

CFSB220817

EMOM 20'

A. 18 V-ups

B. 16 Step ups with kettlebell

C. 14/11 Cal. Row

D. 12 Ring dips

Technique - Speed & Agility

Strength - Strict pull ups

BLACK   

35 / 26 lbs

RED

26/ 18 lbs

12 / 9 Cal.

BLUE

18 /13 lbs

10 / 7 cal.

WHITE

Ad. weight

8 / 5 cal.

CFSB210817

15-12-9-6-3

Squat cleans

Handstand push ups

Burpees over the bar

For time - cap 18' - Challenge 13'

Technique - Overhead squat "pause"

Strength - Overhead squat / strict L sit

BLACK   

135 / 95 lbs

RED

115 / 75 lbs

Abmat

BLUE

75 / 55 lbs

Box

WHITE

Ad. weight

Push ups

Burpees

CFSB180717

Friday

2 Ring muscle ups

3 Squat Snatches

4 Clusters

5 Chest to bar

Amrap 17'

Technique - Ring muscle ups

Strength - Load Snatch

BLACK   

115 / 75 lbs

 

RED

95 / 65 lbs

Bar muscle ups

BLUE

65 / 45 lbs

Drill ring muscle ups

Pull ups

WHITE

5 Ring row

10 Push ups

15 Air squats (Amrap 10')

CFSB170817

Thursday

125 Double unders

100 Abmat sit ups

75 Air squats

50 Push ups

25 Handstand push ups

For time cap -15'- Challenge 10' 

Technique - Goblet squat / Push jerks

Strength - Bench press / Arm curl

BLACK

Prescribed

RED

100 D.u.

Abmat

BLUE

200 Single unders 

Box

WHITE

60 S.u. / 50 Abmat / 40 Air squats / 30 Push ups

For time 

CFSB160817

Wednesday

3 Cleans and jerks

7 Burpees over the bar

11 Toes to bar

Amrap 11'

Technique - Toes to bar

Strength - Deadlift / Sit ups (plate)

BLACK   

185 / 125 lbs

RED

155 / 105 lbs 

BLUE

115 / 75 lbs

WHITE

Ad. weight

CFSB150817

Tuesday

500 Row

1 Rope climb

17 Kb swings

1 Rope climb

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

Technique - Kb Snatch

Strength - Push ups (plate) / Front elev.

BLACK   

70 / 53 lbs   

RED

53 / 35 lbs

BLUE

44 / 26 lbs

From the floor

WHITE

300 Row / 15 kb swing / 1 From the floor

4RFT

CFSB140817

Monday

5 Thrusters

5 Pull ups

10 Thrusters

10 Pull ups

15 Thrusters

15 Pull ups

...

Amrap 10'

Technique - Back squat "pause"

Strength - Back squat / Barbell row

BLACK   

95 / 65 lbs

RED

75 / 55 lbs

Band

BLUE

55 / 35 lbs

Box

WHITE

Ad. weight

Ring row

CFSB120817

Saturday - Team Wod

Buy in 60 Burpees

30 Cal. Row

40 Thrusters

50 Kb Swings

Cash out 60 Burpees

For time - cap 31' - Challenge 28'

BLACK

95 / 65 lbs 

53 / 35 lbs 

RED

75 / 55 lbs 

44 / 26 lbs 

BLUE

55 / 35 lbs

35 / 18 lbs 

WHITE

Ad. weight

CFSB110817

Friday

10 Power cleans

20 Handstand push ups

30 Abmat Sit ups

40 Burpees

30 Abmat sit ups

20 Handstand push ups

10 Power cleans

For time - cap 15' - Challenge 10'

Technique - Rope Climb

Strength - Bench press

BLACK   

175 / 115 lbs

RED

155 / 105 lbs

Abmat

BLUE

115 / 75 lbs

Box

WHITE

Muscle cleans, push ups, 20 burpees

CFSB100817

Thursday

10 Medball cleans

10 Toes to bar

20 OH Walking lunges

Amrap 16'

Technique - Medball clean

Strength - Reverse arm curl / One arm press Kb

BLACK   

20 /14  lbs 

45 /25 lbs

RED

14 / 10 lbs

35 / 15 lbs

BLUE 

10 / 8 lbs

25 / 10 lbs

WHITE

Ad.weight

Walking lunges

CFSB090817

Wednesday

400 Run

21 Hang Snatches

12 Box jumps

3 Rounds for time - cap 20' - Challenge 15'

Technique - Squat Snatch

Strength - Squat Snatch

BLACK   

75 / 55 lbs 

30" / 24"

RED

65 / 45 lbs

24" / 20"

BLUE

45 / 35 lbs

20"/16"

WHITE

10 Muscle Snatches

12 Step ups

CFSB080817

Tuesday

9 Chest to bar pull ups

15 HR Push ups

21 Air Squats

45 Double unders

Amrap 15'

Technique - Double unders / hollow rock

Strength - Row with kettlebell / Ring dips

RED

Pull ups

30 Double unders

BLUE

Band / Box

90 Single unders

WHITE

8 Ring row

10 Knee push ups

12 Air squats

20 Single unders (amrap 9')

CFSB070817

Monday

Tabata Cal. Row

Tabata Deadlifts

Tabata Wall balls 

Rest 1' Between Tabata

Technique - Squat clean and jerks

Strength - Back split jerk

BLACK   

155 / 105 lbs 

20 / 14 lbs

RED

135 / 95 lbs

9ft

BLUE

95 / 65 lbs

14 / 10 lbs

WHITE

Ad. weight

10 / 8 lbs

CFSB050817

Saturday - Partner wod

1000 Row

20 Burpees Synchronized

80 Hang cleans

20 Burpees Synchronized

80 Pull ups

20 Burpees Synchronized

80 Kb Snatches

20 Burpees Synchronized

80 Air squats

1000 Row

 

For time - cap 40'

BLACK

95  / 65 lbs

53 / 35 lbs 

RED

75 / 55 lbs

44 / 26 lbs

BLUE

55 / 35 lbs

35 / 18  lbs

WHITE

Ad. weight

CFSB040817

Friday

400 Run

9 Clean and jerks

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

Technique - Ring muscle ups

Strength -

BLACK

135 / 95 lbs 

RED

115 / 75 lbs

BLUE

75 / 55 lbs

WHITE

5 muscle clean + 5 Push press

CFSB030817

Thursday

EMOM 20'

A. 15 /13 Cal.Row

B. 15 Wall balls

C. 15 Box Jumps

D. Rest

Technique - Deadbug

Strength - Ring dips / Lsit

BLACK

20 / 14 lbs

30 " / 24" 

RED

12 / 10 cal.

9ft

24" / 20"

BLUE

10 / 8 cal.

14 / 10 lbs

20" / 16"

WHITE

7 / 5 cal.

10 /8 lbs

Step up

CFSB020817

Wednesday

T.U.P.

15-12-9-6-3

Power cleans

Pull ups

Front squats

Pull ups

For time - cap 21'-Challenge 15'

Technique - Sumô Deadlift

Strength - 2 RM Sumô deadlift

BLACK

135 / 95 lbs 

RED

115 / 75 lbs

BLUE

75/ 55 lbs

Band / Box

WHITE

10 Front squats

10 Ring row - 4Rft

CFSB010817

Tuesday

9 Handstand push ups

15 Kb Swings

35 Double unders

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

Technique - Kb Thruster

Strength - Kb Thrusters / Goblet squats

BLACK

53 / 35 lbs

RED

44 / 26 lbs

25 D.u.

BLUE

35 / 18 lbs

70 Single unders

WHITE

10 Push ups

10 Kb Swings

20 Single under - 4 Rounds

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