WODS

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Janeiro/2017

CFSB310117

450 Run

12 Hang power snatches

21 Push ups

3 Rounds for time - cap 16' - Challenge 10'  

BLACK   

95 / 65 lbs 

RED

75 / 55 lbs 

BLUE

55 /35 lbs 

WHITE

Ad. weight

CFSB300117

Fran

21-15-9

Thrusters

Pull ups

For time - cap 10' (Challenge 5') 

BLACK   

95 / 65 lbs  

RED

75 / 55 lbs 

BLUE

55 / 35 lbs 

WHITE

Ad. weight

CFSB280117 - Team Wod

100 Deadlifts

20 Pull ups

80 Wall balls

20 Pull ups

60 Cal. Row

20 Pull ups

40 Burpees box jumps

20 Pull ups

20 Hang cleans

20 Pull ups 

For time - cap 35'

BLACK   

225 / 155 lbs 

155 / 105 lbs  

RED

175 / 115 lbs

135 / 95 lbs

BLUE

135 / 95 lbs

95 / 65 lbs

WHITE

Ad. weight

Ad. weight

CFSB280117 - Black

100 Deadlifts 225 / 155

10 Ring muscle ups

80 Wall balls

10 Ring muscle ups

60 Cal. Row

10 Ring muscle ups

40 Burpees box jumps

10 Ring muscle ups

20 Hang cleans 175 / 115

10 Ring muscle ups

For time - cap 35'

 

BLACK   

185 / 115 lbs 

RED

155 / 105 lbs 

BLUE

115 / 75 lbs 

Knees to elbows

WHITE

Ad. weight

Hanging knee raise

CFSB270117

4 Clean and Jerk

8 Cal. Row

12 Toes to bar

16' Amrap

* Soltar a barra no Clean and jerk = 5 Burpees

BLACK   

185 / 115 lbs 

RED

155 / 105 lbs 

BLUE

115 / 75 lbs 

Knees to elbows

WHITE

Ad. weight

Hanging knee raise

CFSB260117

450 Run

15 Overhead squats

15 Abmat sit ups

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

BLACK   

95 / 65 lbs 

RED

75 / 55 lbs 

BLUE

55 / 35 lbs 

WHITE

Ad. weight

CFSB250117

7 Thrusters

9 Box jumps

11 Burpees

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

BLACK   

135 / 95 lbs 

30" / 24" 

RED

115 / 75lbs 

24" / 20"

BLUE

95 / 65 lbs 

20" / 16"

WHITE

Ad. weight

Step up

CFSB240117

Every 5' for 4 rounds

2 Power cleans

2 "Complex Gym"

BLACK

205 / 135 lbs

2 Bar muscle ups

8 Handstand push ups

10 Pistols 

RED

175 / 115 lbs

5 Chest to bar pull ups

8 Hspu- abmat

10 Pistols 

BLUE

115 / 75 lbs

5 Pull ups

10 Push ups

15 Air squats

WHITE

Ad. weight

5 Pull ups

10 Push ups

15 Air squats

CFSB230117

EMOM 16'

A. 21 Sit ups

B. 15 Kb Swings

C. 9 Ring dips

D. 3 Snatches (tag)

BLACK   

30" / 24"

155 / 105 lbs

-

RED

24" / 20"

135 / 95 lbs

1-2 Bar MU

BLUE

24" / 20" 

95 / 65 lbs

Box

WHITE

12 Step Ups

Ad.weight

Pull ups

CFSB210117 - Team Wod

Partner wod

10 Pull ups

20 Handstand push ups

30 Pistols

20 Pull ups

30  Handstand push ups

40 Pistols

30 Pull ups

40  Handstand push ups

50 Pistols

...

Amrap 20'

 

BLACK   

 

 

 

RED

Band

Abmat

Adap.

BLUE

Ring

Box

Ring

 

WHITE

Box

Push ups

Air squats

 

CFSB210117 - Black

Individual

10 Pull ups

20 Handstand push ups

30 Pistols

20 Pull ups

30  Handstand push ups

40 Pistols

30 Pull ups

40  Handstand push ups

50 Pistols

...

Amrap 20'

CFSB200117

6 Clusters (tag)

9 Handstand push ups

15 Wall balls

4 Rounds for time - cap 16' - Challenge 10'

 

BLACK   

135 / 95 lbs

20 / 14  (10ft) lbs 

 

RED

115 / 75 lbs

Abmat

20 / 14 (9ft) lbs

BLUE

75 / 55 lbs

Box

14 / 10 lbs

WHITE

Ad. weight

Push ups

10 / 8 lbs

CFSB190117

Partner wod

Complete as many reps as possible in 20'

30 Double unders

3 Power Snatches (tag)

5 Overhead squats

  

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   

135 / 95 lbs

 

RED

115 / 75 lbs

20 double unders

BLUE

75 / 55 lbs

60 Single unders

WHITE

Ad. weight

30 single unders

CFSB180117

5 Squat cleans

10 Box jumps

15 Abmat sit ups

200 Run

BLACK   

185 / 115 lbs

30" / 24"  

 

RED

155 / 105 lbs

24" / 20"

Band  

BLUE

115 / 75 lbs

20" / 16"

Ring 

WHITE

Ad. weight

Step ups

Box 

CFSB170117

Tabata Row

Tabata Kb Swing

Tabata Toes to bar

Tabata Push ups

 

BLACK   

70 / 53 lbs 

RED

53 / 35 lbs

BLUE

44 / 26 lbs

WHITE

Ad. Weight

CFSB160117

3 Ring muscle ups

5 Deadlifts

7 Burpees

AMRAP 12'

BLACK   

315 / 205 lbs

 

RED

1 - 2 muscle ups (ring/bar)

265 / 175 lbs

BLUE

6 Pull ups

185 / 115 lbs

WHITE

6 Pull ups (band/box)

Ad.weight

CFSB140117 - Black

30 Hang power snatch 115 / 75

 

"Jason"

100 Squats - 5 Ring muscle ups

75   Squats - 10 Ring muscle ups

50   Squats - 15 Ring muscle ups

25   Squats - 20 Ring muscle ups

30 Shoulder to overhead 115 / 75

100 Abmat sit ups - 10 Handstand push ups

75   Abmat sit ups - 20 Handstand push ups

50   Abmat sit ups - 30 Handstand push ups

25   Abmat sit ups - 40 Handstand push ups

30 Burpees Sync.

For time - cap 35' - Challenge 25'

CFSB140117 - Team Wod

30 Hang power snatch

100 Squats - 20 pull ups

75   Squats - 30 pull ups

50   Squats - 40 pull ups

25   Squats - 50 pull ups

30 Shoulder to overhead

100 Abmat sit ups - 20 Push ups

75   Abmat sit ups - 30 Push ups

50   Abmat sit ups - 40 Push ups

25   Abmat sit ups - 50 Push ups

30 Burpees Sync.

For time - cap 35' - Challenge 25'

 

BLACK   

115 / 75 lbs 

RED

95 / 65 lbs

BLUE

65 / 45 lbs

WHITE

Ad. weight

CFSB130117

200 Run

1 Rope climb

5 Power cleans 

1 Rope climb

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

BLACK   

175 / 115 lbs 

RED

155/ 95  lbs

BLUE

115 / 75  lbs

From the Floor 

WHITE

Ad.weight

From the flor

CFSB120117

EMOM 16'

A. 8 Thrusters

B. 10 Handstand push ups

C. 12 Kb swings

D. Rest

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

CFSB110117

10 Snatches "Tag"

20 Toes to bar

150 Double unders

20 Toes to bar

10 Snatches "Tag"

For time - cap 15' Challenge 10'

 

BLACK   

135 / 95 lbs

 

RED

115 / 75 lbs

100 Double unders

BLUE

75 / 55 lbs

300 Single unders

Knees to elbows

WHITE

Ad. weight

150 Single unders

Hanging knee raise

CFSB100117

2 Ring muscle ups

10 Burpees

12 Box jumps

14 Wall balls

16' AMRAP

 

BLACK   

24" / 20"

20 / 14 lbs 

 

RED

1 Ring muscle up

24" / 20"

20 / 14 lbs

BLUE 

20" / 16"

14 / 10 lbs 

WHITE

Step ups

10 / 8 lbs

CFSB090117

With a running clock in 20'

1 Mile run

Then AMRAP in remaining time:

9 Chest to bar pull ups

7 Hang squat cleans

7 Shoulder to overhead

BLACK   

155 / 105 lbs  

 

RED

Pull ups

135 / 95 lbs

BLUE

Band

95 / 65  lbs

WHITE

Ring row / box

Ad. weight

CFSB070117 - Team Wod

Partner wod

450 Run (together)

100  Wall balls

100 Hang power cleans

100 Pull ups

100 Burpees

450 Run (together)

For time - cap 35' (Challenge 27')

  

BLACK   

95 / 65 lbs

20 / 14 lbs

RED

75 / 55 lbs

20 / 14 lbs

BLUE

55 / 35 lbs

14 / 10 lbs

WHITE

Ad. weight

10 / 8 lbs

CFSB070117 - Black

Partner wod

450 Run (together)

100  Wall balls

10 Bar muscle ups

100 Hang power cleans 115 /75

10 Ring muscle ups

100 Pull ups

10 Rope climbs

100 Burpees

10 Bar muscle ups

450 Run (together)

For time - cap 45' (Challenge 37')

  

CFSB060117

7 Overhead squats

11 Box jumps 

15 Push ups

AMRAP 15'

 

BLACK

115 / 75 lbs

30" / 24"

RED

95 / 65 lbs

24" / 20"

BLUE

65 / 45 lbs

20" / 16"

WHITE

Ad. weight

Step ups

CFSB050116

Partner wod

600 Row

30 Snatches (Tag) 

600 Row

60 Pistols

600 Row

30 Snatches (Tag)

600 Row

For time - cap 23' - Challenge 17'

  

BLACK

115 / 75  lbs

 

RED

95 / 65 lbs

Adap.

BLUE

75 / 55 lbs

Ring / band

WHITE

Ad.weight

Air squats

CFSB040117

EMOM 15'

A. 50 Double unders

B. 8 Chest to bar pull ups

C. 10 Double kb thrusters

BLACK

35 / 26 lbs  

 

 

RED

25 D.u.

Pull ups

26 / 18  lbs

BLUE

100 S.u.

Band

18 / 13  lbs

WHITE

50 S.u.

Ring row

Ad.weight

CFSB030117

10 Cleans and jerks

10 Burpees

8 Cleans and jerks

10 Burpees

6 Cleans and jerks

10 Burpees

4 Cleans and jerks

10 Burpees

2 Cleans and jerks

10 Burpees

For time - cap 15' (challenge 10')

BLACK

155 / 105 lbs 

RED

135 / 95 lbs

BLUE

95 / 65 lbs

8 Burpees

WHITE

Ad. weight

6 Burpees

CFSB020117

3 Bar muscle ups

6 Deadlifts

9 Toes to bar

12' Amrap

 

BLACK

265 / 175 lbs 

 

 

RED

Band

225 / 155 lbs

 

BLUE

4 Chest to bar

185 / 115 lbs

WHITE

Box

Ad. weight

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