WODS

Fique de olho nos WODs e venha preparado!!

Julho/2017

CFSB310717

4 Snatches

8 Burpees

10 Pistols

12'Amrap

Technique - Balance

Strength - Press / Strict toes to bar

BLACK   

135 / 95 lbs 

RED

115 / 75 lbs

Adap.

BLUE

75 / 55 lbs

Box

WHITE

4 Muscle Snatch

6 Burpees

8 Air squats

CFSB280717

3 Overhead squats

3 Box jumps

6 Overhead squats

6 Box jumps

9 Overgead squats

9 Box jumps

Amrap 10'

Technique - Plyometrci back squats

Strength - Deadlift

BLACK   

95 / 65 lbs

RED

75 / 55 lbs 

BLUE

55 / 35 lbs

WHITE

Ad. weight 

CFSB270717

200 Run

15 Kb swing 

10 Handstand push ups

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

Technique - Kettlebell single arm clean and jerk

Strength - Strict pull ups / Pistols

BLACK   

53  / 35 lbs 

RED

44 / 26 lbs 

BLUE

35 / 18  lbs

WHITE

Ad. weight

CFSB260717

5 Hang power snatch

7 Bar facing burpees

9' Amrap

Thrusters

2' Amrap

Technique - Squat Snatch

Strength - Thrusters

BLACK   

115/ 75 lbs  

RED

95 / 65 lbs

BLUE

55 / 35 lbs

WHITE

Ad. weight

CFSB250717

50 Wall balls

21 Cal.Row

40 Push up

15 Cal. Row

30 Toes to bar

9 Cal. Row

For time cap -14' - Challenge 10'

Technique - Handstand push ups

Strength - Swithing one arm hang

BLACK   

20 / 14 lbs 

 

RED

20 / 14 lbs (9 ft) 

BLUE

14 / 10 lbs

WHITE

Ad. weight

CFSB240717

50 Double unders

15 Chest to bar pull ups

5 Hang power cleans

Amrap 15'

Technique - Bear complex

Strength - 3 Rounds for load Bear Complex

BLACK   

155 / 105 lbs

RED

35 Double unders

Pull ups

135 / 95 lbs

BLUE

100 Single unders

Pull ups

95 / 65 lbs

WHITE

30 Single unders

10 Ring row

5 Muscle clean (Amrap 10')

CFSB220717

Partner wod

200 Double unders

50 Snatches

100 Montain climbes

50 Sumô deadlift high pull

100 Montain climbes

50 Thrusters

200 Double unders

For time - cap 25' - Challenge 23'

BLACK   

95 / 65 lbs

RED

75 / 55 lbs 

BLUE

55 / 35 lbs

WHITE

Ad. weight

CFSB210717

11 Handstand push ups

11 Deadlifts

13 Wall Balls

13 Cal. Row

4 Rounds for time - cap 17' - challenge 12' 

Technique - Overhead squats

Strength - Overhead squats

BLACK   

225/ 155 lbs

RED

185/ 115 lbs

BLUE

135 / 95 lbs

Box

WHITE

7 Push ups

7 Deadlifts

9 Wall balls

9 Cal. row

CFSB200717

9 Kb swings

9 Toes to bar

Amrap 4'

Rest 1'

9 Kb Swings

9 Push ups

Amrap 4'

Rest 1'

9 Kb Swings

9 V-ups

Amrap 4'

Technique - Bar muscle ups

Strength - Strict pull ups

BLACK   

53 /55 lbs

RED

44 / 26 lbs

BLUE

26 / 18 lbs 

WHITE

Ad. Weight 

CFSB190717

EMOM 7'

3 Snatches

7 Burpees

 

Rest 2'

 

EMOM 7'

3 Clean and Jerks

5 Burpees

BLACK   

A. 135 / 95 lbs  - 7 Burpees

B. 135 / 95 lbs - 5 Burpees 

RED

A. 115 / 75 lbs  - 6 Burpees

B. 115 / 75 lbs - 4 Burpees 

BLUE

A. 75 / 55 lbs  - 5 Burpees

B. 75 / 55 lbs - 3 Burpees 

WHITE

A. Muscle snatch - 3 Burpees

B. Muscle clean Press - 2 Burpees

CFSB180717

10 Pull ups

20 Jumping lunges

30 Double unders

For the AMRAP 22'. Have one partner work while the other rests, switching after each full round is completed.

If you’re performing without a partner, rest 60 seconds between each round.

Technique - Pistols

Strength - Pistols

RED

8 Pull ups

20 Double unders

BLUE

7 Pull ups

60 S.u.

WHITE

5 Ring row

10 Jumping Lunges

20 Single unders

5 Rounds or 10'

CFSB170717

200 Run

7 Thrusters

8 Rounds for time - cap 21' - challenge 18'

Technique - L sit ups

Strength - Complex (Clean, Hang squat e Front squat)

BLACK   

95 / 65 lbs

RED

75 / 55 lbs

7 Rounds

BLUE

55 / 35 lbs

6 Rounds

WHITE

Ad. Weight

5 rounds

CFSB150717 - Team Wod

Partner wod

A.

30 Squat cleans

30 Pull ups

600 Run

2 Rounds

 

B."Annie"

50-40-30-20-10

Double unders

Sit ups

 

C.

1000 Row

50 Overhead squats

50 Wall balls

1000 Row

BLACK   

95 / 65 lbs  

RED

75 / 55 lbs

BLUE

55 / 35 lbs

WHITE

Ad. weight

CFSB140717

5 Clusters

15 Kb swings

Amrap 10'

Technique - Deadlifts

Strength - Deadlift / Arm curl

BLACK   

135 / 95 lbs  

53 / 35 lbs

RED

115 / 75 lbs

44 / 26 lbs

BLUE

75 / 55 lbs

35 / 18 lbs
 

WHITE

5 Thrusters

15 Kb Swing russian

CFSB130717

2 Rounds of Cindy

15 Box jumps

Amrap 20'

 

 

Technique - Back squats

Strength - Back squats

BLACK

24 / 20"

 

RED

Band

24 / 20"

BLUE

Ring row

20 / 16"

 

 
 

WHITE

4 Ring row

8 Push ups

12 Air squats

15 Step ups
(Amrap 10')

CFSB120717

Every 3' for 5 Rounds

3 Squat cleans and jerks

40 Double unders

 

Technique - Clean and jerks

Strength - Shoulder press / abmat sit ups  

BLACK   

75 - 80% 1RM

 

RED

75 - 80% 1 RM

25 double unders

BLUE

75 - 80% 1 RM

80 single unders

 

WHITE

3 Front squats

3 Push press

40 single unders

CFSB110717

400 Run

20 Wall balls

10 Handstand push ups

3 Rounds for time - cap 17' - Challenge 11 

 

Technique - Bench press

Strength - Bench press/Ring dips

BLACK   

20 / 14 lbs

 

RED

9 ft

Abmat

BLUE 

14 / 10  lbs

Box

 

WHITE

10 Wall balls

10 Push ups

3 rounds

CFSB100717

5 Snatches

10 Burpees over the bar

15 Toes to bar

200 Row

4 Rounds for time - cap 19'- challenge 13'

 

Technique - Front squats

Strength - Front squats / Strict pull ups  

BLACK   

135 / 95 lbs 

RED

115 / 75 lbs

BLUE

75 / 55 lbs

 

  
 

 

 

WHITE

5 Muscle snatches

10 Burpees

10 Hanging knee raises

200 Row

3 Rounds

CFSB080717 - Team wod

Partner wod

A. Bárbara

20 Pull ups

30 Push ups

40 Sit ups

50 Air squats

5 Rounds

 

B. Déia

50 Cal. row

50 Burpees

50 Snatches  

For time - cap 40'

BLACK   

75 / 55 lbs

RED

65 / 45 lbs

BLUE

45 / 35 lbs

WHITE

Ad.weight

CFSB070717

EMOM 20'

A.15/12 Cal.row

B.15 Wall balls

C.15 Box jumps

D.5 Cleans

E.Rest

 

Technique - Medball clean

Strength - Back squats

BLACK   

185 / 125 lbs 

20 / 14 lbs

RED

155 /105 lbs

20/14 lbs

BLUE

115 / 75 lbs

14 / 10 lbs

WHITE

Ad.weight

 

CFSB060717

20 Kb snatches

40 Double unders

6 Rounds for time- cap 18' - Challenge 12'

 

Technique - Kb snatch

Strength - Bench press

BLACK

53 / 35 lbs

RED

44 / 26 lbs

BLUE

35/18 lbs

WHITE

Ad. weight

CFSB050717

7 Overhead squats

7 Burpees

200 Run

7 Rounds for time - cap 25'-Challenge 21'

 

Technique - Deadlifts

Strength - Deadlifts  

BLACK

135/ 95 lbs

RED

115 / 75 lbs

BLUE

75 / 55 lbs

WHITE

Ad. weight

CFSB040717

20 Kb Swings

10 Chest to bar pull ups

20 Kb Swings

10 Toes to bar

Amrap 12'

 

Technique - Handstand push ups / Déficit

Strength - Front squats  

BLACK

53 / 35 lbs

 

RED

44 / 26 lbs

pull ups

BLUE

35 / 18 lbs

Band

WHITE

Ad.weight

Ring row

CFSB030717

The Chief

"The Chief"

3 Power cleans

6 Push ups

9 Air squats

Amrap 3 '

Rest 1'

For 5 Rounds

 

Technique - Press / Push press / Push jerk

Strength- Press   

BLACK

135 / 95 lbs

RED

115 / 75 lbs

BLUE

75 / 55 lbs

WHITE

Ad. weight

CFSB010717 - Team Wod

Trios

60 Box jumps over

60 Cal. Row

For time - cap 10'

60 Cal. Row

60 Power Snatches

For time - cap 10'

60 Box jumps over

60 Power Snatches

For time - cap 10'

BLACK

115 / 75 lbs

RED

95 / 65 lbs

BLUE

75 / 55 lbs

WHITE

Ad. Weight 

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