WODS

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Fevereiro/2017

CFSB240217

Open 17.1

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

For time - cap 20'

RX 

50 / 35 lbs  

24" / 20" 

SCALE

35 / 20  lbs

Step up

CFSB230217

Every 3' for 5 Rounds

50m Sprint

15 Kb swings

20 Abmat sit ups 

BLACK   

53 / 35 lbs 

RED

44 / 26 lbs

BLUE

35 / 18 lbs 

WHITE

Ad.weight

CFSB220217

Open 13.2

5 Shoulder to overhead

10 Deadlifts

15 Box jumps

Amrap 10'

BLACK   

115 / 75 lbs 

24"/20"

RED

95 / 65 lbs

24'/20"

BLUE

75 / 55 lbs

20"/16"

WHITE

Ad. weight

Step ups

CFSB210217

Open 12.5

Complete as many reps as possible in 7'

3 Thrusters

3 Chest to bar pull ups

6 Thrusters

6 Chest to bar pull ups 

9 Thrusters

9 Chest to bar pull ups...

Rest 3'

Open 15.4

BLACK   

135 / 95 lbs  

70 / 53 lbs 

 

RED

115 / 75  lbs

Abmat

53 / 35 lbs

BLUE

75 / 55  lbs

Box

44 / 26 lbs

WHITE

Ad.weight

Push ups

Ad.weight

CFSB200217

450 Run

18 Pull Ups

20 KbSwings

3 Rounds for time - cap 18'

BLACK   

44 / 35 lbs

-

RED

35 / 26 lbs

Band

BLUE

26 / 18 lbs

Box

WHITE

Ad. weight

Ring row

CFSB180217 - Black

12-10-8

Clean & Jerks 155/105 
Ring Muscle-ups 

 

2 Rounds

40 Calorie Row 

40 Chest to bar pull ups

 

3 Rounds

800 Run (4x200)

8 Squat Cleans 185/105

 

For time - cap 35' - Challenge 25'

CFSB180217 - Team Wod

Partner wod

12-10-8

Clean & Jerks 
Chest to bar pull ups

 

2 Rounds

40 Calorie Row 

40 Pull ups

 

3 Rounds

800 Run (4x200)

8 Squat Cleans 

 

For time - cap 35' - Challenge 25'

BLACK   

155 / 105 lbs

185 / 125 lbs

RED

115 / 75 lbs

135 / 95 lbs

BLUE

95 / 65 lbs

115 / 75  lbs

WHITE

Ad.weight

Ad.weight

CFSB170217

Buy in 30 Pistols

10 Hang power cleans

10 Handstand push ups

Cash out 30 Pistols

For time- cap 16' - Challenge 10'

BLACK   

135 / 95 lbs 

 

RED

115 / 75 lbs

Abmat

BLUE

75 / 55 lbs

Box

WHITE

Ad. weight

Push ups

CFSB160217

Every 8' for 3 Rounds

20 Pull ups

30 Push ups

40 Sit ups

50 Air squats

60 Double unders

BLACK   

20 Pull ups

30 Push ups

40 Sit ups

50 Air squats

60 Double unders

RED

15 Pull ups

25 Push ups

35 Sit ups

45 Air squats

45 Double unders

BLUE

10 Pull ups

20 Push ups

30 Sit ups

40 Air squats

120 Single unders

WHITE

5 Pull ups

15 Push ups

20 Sit ups

25 Air squats

50 Single unders 

CFSB150217

EMOM 15'

A. 15/12 Cal. row

B. 10 Front rack lunges

C. 3 Rope climbs

BLACK   

135 / 95 lbs

 

RED

13/10 cal.

115 / 75 lbs

BLUE

11/8 cal.

75 / 55 lbs

1-2 Rope climbs

WHITE

9/ 6 cal.

Ad. weight

3 From the floor

CFSB140217

Amrap 4'

3,4,5,6...

Snatches

Burpees

Rest 1'

Amrap 4'

450 Run - Máx Thrusters

Rest 1'

Amrap 4'

450 Run - Máx KbSwings

BLACK   

95 / 65 lbs 

70 / 53 lbs 

RED

75 / 55 lbs

53 / 35 lbs

BLUE

55 / 35  lbs

44 / 26 lbs

WHITE

Ad. Weight

 

CFSB130217

40 Wall balls

30 Box jumps

20 Toes to bar

10 Ring muscle ups

20 Toes to bar

30 Box jumps

40 Wall balls

For time - cap 16' - Challenge 10'

BLACK   

20 / 14 lbs

24" / 20"

 

RED

20 / 14 lbs

24" / 20"

Bar muscle ups

BLUE

14 / 10 lbs

20" / 16"

15 Bar muscle ups (box)

WHITE

10 / 8 lbs

Step ups

15 Pull ups

CFSB110217 - Black

Partner wod

Amrap 25'

Clusters 115 /75

Complex (Toes to bar+ Bar muscle ups)

Ring Push ups

3-3-4-4-5-5-6-6...

 

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round.

 

CFSB110217 - Team Wod

Partner wod

Amrap 25'

Clusters

Toes to bar

Push ups

3-3-4-4-5-5-6-6...

 

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round.

BLACK   

95 / 65 lbs

RED

75 / 55 lbs

BLUE

65 / 35 lbs

WHITE

Ad. Weight

CFSB100217

4 Chest to bar pull ups

6 HSPU

8 Pistols

15' Amrap

BLACK   

4 Chest to bar pull ups

6 HSPU

8 Pistols 

RED

4 Pull ups

6 HSPU (abmat)

8 Pistols (adap)

BLUE 

4 Pull ups

6 Box

15 Air squats 

WHITE

5 Ring row

10 Push ups

15 Air squats

CFSB090217

1 Mile Run

160 Double unders

1 Mile Row

For time - cap 21' - Challenge 16'

BLACK   

160 Double unders

RED

120 Double unders

BLUE

1100 Run / Row

240 Single unders

WHITE

900 Run /Row

100 Single unders

CFSB080217

20 Snatches

15 Box jumps

15 Snatches

15 Box jumps

10 Snatches

15 Box jumps

5 Snatches

15 Box jumps

Máx Snatches 

Amrap 12'

Rest 3'

Amrap 

3' Wall balls

BLACK   

20 - 75 / 55 lbs 

15 - 95 / 65 lbs

10 - 115 / 75 lbs

5 - 135 / 95 lbs

Máx. - 155 / 105 lbs

RED

20 - 65 / 45 lbs 

15 - 85 / 55 lbs

10 - 105 / 65 lbs

5 - 115 / 75 lbs

Máx. - 135 / 95 lbs

BLUE

20 - 45 / 35 lbs 

15 - 65 / 45 lbs

10 - 85 / 55 lbs

5 - 95 / 65 lbs

Máx. - 115 / 75 lbs

WHITE

20 - 45 / 15 lbs 

15 - 45 / 15 lbs 

10 - 45 / 15 lbs 

5 - 45 / 15 lbs 

Máx. - 65 / 35 lbs

CFSB070217

21-18-15-12-9-6-3

Power cleans

Pull ups

For time - cap 17' - Challenge 12'

BLACK   

95 / 65 lbs 

RED

75 / 55 lbs 

BLUE

55 / 35 lbs 

Box

WHITE

Ad. weight

Ring row

CFSB060217

Barraza

"Barraza"

200 Run

9 Deadlifts

6 Burpees muscle ups

18' Amrap

Compare to 16/05/2016

 

BLACK

275 / 185 lbs 

RED

225 / 155 lbs 

BLUE

135 / 95 lbs 

Box (muscle ups)

WHITE

Ad. weight

Box (pull ups)

CFSB040217 - Black

80 Burpees

50 Kb Swings 70/53

20 Squat Snatches 135/95

10 Bar muscle ups

20 Squat Snatches 

50 Kb Swings

80 Burpees

1 Mile Run

For time - cap 36' - Challenge 30'

CFSB040217 - Team Wod

80 Burpees

50 Kb Swings

20 Snatches

10 Bar muscle ups

20 Snatches

50 Kb swings

80 Burpees

1 Mile Run

For time - cap 36'

BLACK

115 / 75 lbs 

53 / 35 

RED

95 / 65 lbs

44 / 26 lbs

BLUE

75 / 55 lbs

35 / 18 lbs

WHITE

Ad. Weight

Ad. Weight

CFSB030217

15 Kb swings

35 Double unders

9' Amrap

rest 2'

3' Amrap

Burpee pull ups

 

BLACK

53 / 35 lbs  

 

RED

44 / 26 lbs 

20 Double unders

BLUE

35 / 18 lbs 

50 Single unders

WHITE

Ad. weight

35 Single unders

CFSB020217

12 Overhead lubges

12 Burpees

12 Shoulder to overhead

12' Amrap 

BLACK

95 / 65 lbs 

RED

75 / 55 lbs 

BLUE

55 / 35 lbs 

WHITE

Ad. weight

CFSB010217

3 Rounds of:

 

1' Wall balls

20" Rest

1' Cal.row

20" rest

1' Sumô deadlift high pull

20" rest

1' Box jumps over

BLACK

20 / 14 lbs 

95 / 65 lbs

24" / 20"

RED

20 / 14 lbs

75 / 55 lbs

24" / 20"

BLUE

14 / 10 lbs

55 / 35 lbs

20" / 16"

WHITE

10 / 8 lbs

Ad. weight

Step ups

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