WODS

Fique de olho nos WODs e venha preparado!!

Maio/2017

CFSB310517

6 Handstand push ups

8 Chest to bar pull ups

10 Kb Swings

12' Amrap 

 

Technique - Kipping/Butterfly pull up

Strength - Shoulder press

 

BLACK   

70 / 53 lbs

 

RED

53 / 35 lbs

Pull ups

BLUE

44 / 26 lbs

Band

WHITE

Ad.weight

Ring row

CFSB300517

1' Cal. Row

20" Rest

1' Sumô deadlift high pull

20" Rest

1' Air squats

20" Rest

5 Rounds - total reps 

 

Technique - Kb snatch

Strength - Deadlifts

 

BLACK   

75 / 55 lbs 

RED

65 / 45 lbs

BLUE

45 / 35 lbs

WHITE

Ad.weight

CFSB290517

400 Run

15 Box jumps

10 Shoulder to overhead

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

 

Technique - Plyometric jumps

Strength - Front squat 

 

BLACK   

30" / 24"

115 / 75 lbs

RED

24" / 20"

95 / 65 lbs

BLUE

20" / 16"

65 / 45 lbs

WHITE

Step ups

Ad.weight

CFSB270517 - Black

Partner wod

60 Squat Snatches 115/75

100 Chest to bar pull ups

60 Thrusters 115/75

100 HR Push ups

2000 Row

Fot time - cap 36' - Challenge 33'

  

CFSB270517 -Team Wod

Partner wod

60 Snatches 

100 Pull ups

60 Thrusters

100 HR Push ups

2000 Row

Fot time - cap 36' - Challenge 33'

BLACK   

115 / 75 lbs

RED

95 / 65 lbs

BLUE

75 / 55 lbs

WHITE

Ad. Weight

CFSB260517

1 Round of "D.T."

200 Run

3 Bar muscle ups

4 Rounds for time - cap 25' - Challenge 17'

 

Technique - Bar muscle ups

Strength -

 

BLACK   

D.T.

12 Deadlifts 155 / 105

9 Hang power clean

6 Push jerks 

 

RED

D.T.

12 Deadlifts 135 / 95

9 Hang power clean

6 Push jerks 

Band / Box

BLUE

D.T.

12 Deadlifts 95 / 65 

9 Hang power clean

6 Push jerks 

Chest to bar

WHITE

D.T.

12 Deadlifts Ad.weight

9 Hang power clean

6 Push jerks 

Pull ups

CFSB250517

5 Squat cleans

15 Burpees

Amrap 8'

Rest 2'

15 Wall balls

15 Burpees

Amrap 8'

 

Technique - Squat clean and jerk

Strength - Shoulder press

BLACK   

185 / 115 lbs 

 

RED

155 / 105 lbs

Abmat

BLUE

115 / 75 lbs

Plate+abmat / Box

WHITE

Ad. weight

HR Push ups

CFSB240517

Buy in 50 double unders

30-20-10

Kb Thrusters

15-10-5

Chest to bar pull ups

Cash out 50 Double unders

For time - cap 13' - Challenge 7'

 

Technique - Kb Thrusters

Strength - Bench press / Russian twister

BLACK   

53 / 35 lbs 

 

RED

44 / 26 lbs

Pull ups 

BLUE

35 / 18 lbs

Box 

WHITE

Ad. weight

Ring row

CFSB230517

3 Kb Swings

3 Toes to bar

6 Kb Swings

6 Toes to bar

9 Kb swings

9 Toes to bar

...

Amrap 9'

 

Technique - Pistols

Strength - Deadlifts / Ring dips 

 

BLACK   

70 / 53 lbs 

RED

53 / 35 lbs

BLUE

44 / 26 lbs

Knees to elbows

WHITE

Ad. weight

Hanging knee raise

CFSB220517

21 Snatches

15 / 12 Cal.row

9 Handstand push ups

3 Rounds for time - cap 16' - Challenge 9'

 

Technique - Row / Overhead squat

Strength - Back squats / Strict pull ups

BLACK   

75 / 55 lbs 

 

RED

65 / 45 lbs

Abmat

BLUE

45 / 35 lbs

Plate+abmat / Box

WHITE

Ad. weight

HR Push ups

CFSB200517 - Black

100 Box jumps 30" / 24"

100 Chest to bar pull ups

100 Kb Swings 70 / 53

100 Pistols

100 Toes to bar

100 Push press

100 Burpees

100 Sit ups

100 Wall balls

100 Double unders

Amrap 40'

CFSB200517 - Team Wod

100 Box jumps

100 Pull ups

100 Kb Swings

100 Pistols

100 Toes to bar

100 Push press

100 Burpees

100 Sit ups

100 Wall balls

100 Double unders

Amrap 40'

 

BLACK   

70 / 53 lbs 

RED

53 / 35 lbs

BLUE

44 / 26 lbs

WHITE

Ad.weight

CFSB190517

2 Snatches

4 Strict Handstand push ups

6 Strict pull ups

15 Abmat sit ups

Amrap 13'

 

Technique - Snatch

Strength - RM Front squats

 

BLACK   

165 / 115 lbs

 

 

RED

135 / 95 lbs

Abmat 

3-4 pull ups

BLUE

95 / 65 lbs

Kipping

Kipping

WHITE

Ad. weight

Ring row

Box

CFSB180517

10 Kb Clean and jerks

20 Toes to bar

30 Box jumps

800 Run

30 Box jumps

20 Toes to bar

10 Kb Clean and jerks

For time - cap 19' - Challenge 13'

 

Technique - Kettlebell Clean and jerks

Strength - RM Bench press

BLACK   

115 / 75 lbs

RED

95 / 65 lbs

BLUE

65 / 45 lbs

WHITE

Ad. Weight 

CFSB170517

10,9,8,7,6,5,4,3,2 e 1

Thrusters

Burpees over the bar

For time - cap 16' - Challenge 10'

 

Technique - Clusters / Hollow rock

Strenght - RM Shoulder press

BLACK   

115 / 75 lbs

RED

95 / 65 lbs

BLUE

65 / 45 lbs

WHITE

Ad. Weight 

CFSB160517

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.

15 Push ups

12 Jumping lunges

9 Chest to bar pull ups

150 Row

AMRAP 21'

 

Technique - Overhead squats / strict toes to bar

Strenght - RM Back squats

BLACK   

Chest to bar

RED

Pull ups

BLUE

Band

WHITE

Ring row

CFSB150517

10 Kb Swings

30 Wall balls

50 Double unders

Amrap 12'

 

Technique - Hang power clean / Power clean

Strenght - RM Deadlifts

BLACK   

70 / 53 lbs 

20 / 14 (10ft) 

RED

53 / 35 lbs

20 / 14 (9ft)

BLUE

35 / 26 lbs

14 / 10 lbs

WHITE

Ad. weight

10 / 8 lbs

CFSB130517 - Black

A.

6 Bar muscle ups

12 Snatches 115 / 75

18 Overhead squats

24 Handstand push ups

AMRAP 15'

 

Rest 5'

 

B.

1000 Row

20 Burpees Sync

40 Deadlifts 265 / 155

20 Burpees sync

1000 Row

For time - cap 18' 

CFSB130517 - Team wod

Team Wod

A.

10 Chest to bar pull ups

15 Snatches

20 Overhead squats

25 Push ups

AMRAP 15'

 

Rest 5'

 

B.

1000 Row

20 Burpees Sync

40 Deadlifts

20 Burpees sync

1000 Row

For time - cap 18'

BLACK   

A. 95 / 65 lbs   

B. 225 / 155  lbs 

RED

A. 75 / 55 lbs   

B. 175 / 115 lbs 

BLUE

A. 55 / 35 lbs   

B. 135 / 95 lbs 

WHITE

A. Ad. weight  

B. Ad. weight

CFSB120517

3 Clean and jerks

6 One leg pistols

9 Toes to bar

12'AMRAP

3' AMRAP

Burpees

 

Technique - Back squats (pause 3")

Strength - Back squats

  

BLACK

205 / 135 lbs   

 

RED

175 / 115 lbs

Adap. 

BLUE

135 / 85 lbs

15 Air squats

WHITE

Ad. weight

15 Air squats 

CFSB110517

10 Hang Snatch

5 Bar muscle ups

Amrap 9'

 

Technique -  Complex "Snatch"

Strength - Deadlift

BLACK   

95 /65 lbs    

 

RED

75 / 65 lbs

3 Bar muscle ups 

BLUE

55 / 35 lbs

5 Chest to bar / 5 Box

WHITE

Ad. weight 

5 Pull ups (Band/ Ring row)

CFSB100517

400 Run

400 Row

40 Double unders 

4 Rounds for time - cap 32'- Challenge 23'

 

Technique - Kb Swing (russian) / Double unders

BLACK   

40 double unders   

RED

25 Double unders

BLUE 

80 Single unders

3 Rounds

WHITE

40 Single under

2 Rounds

CFSB090517

EMOM 12'

A.5 Thrusters

B. 10 Handstand push ups

C. 15 Box jumps

 

Technique -  Bar Muscle ups

Strength - Bench press

  

BLACK   

155 /105 lbs   

 

RED

135 / 95 lbs

Abmat 

BLUE

95 / 65 lbs

Box

WHITE

Ad. weight 

Push ups

CFSB080517

21 Wall balls

15 Pull ups

9 Power cleans 

3 Rounds for time - cap 15'- Challenge 9'

 

Technique - Pistols

Strength - Front squats

BLACK   

135 / 95 lbs   

 

RED

115 / 75 lbs

12 Pull ups 

BLUE

75 / 55 lbs

Band

WHITE

Ad. Weight 

Box 

CFSB0060517 - Black

Trios

36 Clean and jerks (Pull up hold / rest) 155 /105

60 Pistols (Pull up hold / rest)

90 Box jumps (Pull up hold / rest)

60 Pistols (Pull up hold / rest)

36 Clean and jerks (Pull up hold / rest)

For time - cap 27'

 

CFSB0060517 - Team wod

Trios

36 Clean and jerks (Pull up hold / rest)

135 Air squats (Pull up hold / rest)

90 Box jumps (Pull up hold / rest)

135 Air squats (Pull up hold / rest)

36 Clean and jerks (Pull up hold / rest)

For time - cap 27'

 

BLACK

155 / 105 lbs  

RED

135 / 95 lbs 

BLUE

95 / 65 lbs

WHITE

Ad. Weight

CFSB050517

12 Hang power clean

10 Toes to bar

9 Hang power clean

10 Toes to bar

6 Hang power clean

10 Toes to bar

3 Hang power clean

10 Toes to bar

Máx hang power clean

AMRAP 8'

Rest 2'

AMRAP 2'

Thrusters

 

Technique - Kb Thruster

Strength - Deadlift

BLACK

155 / 105 lbs   

Máx 175 / 115 lbs 

 

RED

135 / 95 lbs

155 / 105 lbs

 

BLUE

95 / 65 lbs

115 / 75 lbs

Knees to elbows

WHITE

Ad.weight

 

 

CFSB040517

7 Chest to bar pull ups

9 Handstand push ups

11 Wall balls

15' Amrap

 

Technique - Kipping pull ups / Buttlerfly

Strength - Bench press

  

BLACK

20 / 14 lbs  

 

 

RED

Pull ups

Abmat

20 / 14 lbs

BLUE

Band

Box

14 / 10 lbs

WHITE

Ring row

Push ups

10 / 8 lbs

CFSB030517

200 Run

3 Snatches

6 Burpees over the bar

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

 

Technique - Power/Balance

Strength - Squat snatch

  

BLACK

155 / 105 lbs  

RED

135 / 95 lbs

BLUE

95 / 65 lbs

WHITE

Ad. Weight

CFSB020517

10 Clean and jerks

30 Kb Swings

50 Abmat sit ups

70 Push ups

90 Air squats

110 Double unders

For time - cap 18' - Challenge 12'

 

Technique - Complex 

Strength - Back squats

BLACK

175 / 115 lbs 

53 / 35 lbs

 

RED

155 / 105 lbs

44 / 26 lbs

90 Double unders

BLUE

115 / 75 lbs

35 / 18 lbs

220 Single unders

WHITE

Ad. weight

Ad. weight

110 Single unders

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