WODS

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Março/2017

CFSB310317

3 Ring muscles

5 Power Cleans "tag"

7 Burpees

200 Run

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

 

Technique - Back squats "pause"

Strenght - Back squats

BLACK   

155 / 105 lbs

 

RED

1-2 Ring muscle ups

135 / 95 lbs

BLUE

6 Chest to bar pull ups

95 / 65 lbs

WHITE

6 Pull ups

Ad. weight

CFSB300317

EMOM 16'

A. 3 Rope climbs

B. 6 Hang power snatches

C. 12 Double Kb Thrusters

D. 18 V-ups

 

Technique - Rope climb (trazer meião ou calça)

Strenght - Bench press

 

 

BLACK   

115 / 75 lbs 

44 / 35 lbs

RED

95 / 65 lbs

35 / 26 lbs

BLUE

65 / 45 lbs

26 / 18 lbs

WHITE

Ad. weight

 

CFSB290317

3 Rounds of Cindy

10 Clean and jerks

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

Compare to 19/05/2016

 

Technique - Push jerks / Split jerks

Strenght - Shoulder press

BLACK   

135 / 95 lbs 

RED

115 / 75 lbs

BLUE

95 / 65 lbs

WHITE

Ad. weight

CFSB280317

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

Overhead squats 

Box jumps 

Amrap 11'

 

Technique - Handstand push ups

Strenght - Deadlifts

 

BLACK   

95 / 65 lbs 

24" / 20 " 

RED

75 / 55 lbs

24" / 20"

BLUE

55 / 35 lbs

20" / 16"

WHITE

Ad. weight

Step ups

CFSB270317

50 Wall balls

40 Kb swings

30 Toes to bar

20 Burpees

10 Bar muscle ups

For time - cap 15' (challenge 10')

 

Technique - Kipping pull ups / Butterfly

Strength - Front squats 

 

BLACK   

20 / 14 lbs  (10 ft)

53 / 35 lbs

 

RED

20 / 14  lbs(9ft)

44 / 26 lbs 

4-6 Bar muscle ups

BLUE

14 / 10  lbs

35 / 18 lbs

Box

WHITE

Ad. weight

Pull ups 

 

CFSB240317

Open 17.5

10 Rounds

9 Thrusters

35 Double unders

Time cap - 40'

RX   

95 / 65 lbs  

 

SCALE

65 / 45 lbs

Single unders

CFSB230317

3 Snatches

6 Handstand push ups

9 Box jumps 

12' AMRAP

BLACK   

155 / 105 lbs 

 30" / 24"

 

RED

135 / 85 lbs

Abmat

24" / 20"

BLUE

95 / 65 lbs

Box

20" / 16"

WHITE

Ad. weight

HR Push ups

Step ups

CFSB220317

6 Squat cleans

12 Chest to bar pull ups

200 Run

3 Rounds for time - cap 16'

Challenge 11'

BLACK   

185 / 125 lbs 

 

RED

155 / 105 lbs

Pull ups 

BLUE

115/ 75 lbs 

Band

WHITE

Ad. weight

Ring row

CFSB210317

6 Toes to bar

12 Push ups

18 Squats

24 Sit ups

AMRAP 18'

 

CFSB200317

50 Double unders

21 Thrusters

15 Burpees over the bar

9 Ring muscle ups

15 Burpees over the bar

21 Thrusters

50 Double unders

For time - cap 15' - Challenge 10'

BLACK   

95 / 65 lbs 

 

 

RED

35 Double unders

75 / 55 lbs 

5 Ring muscle ups  

BLUE

100 Single unders

55 / 35 lbs 

20 Pull ups

WHITE

50 Single unders

Ad. weight

20 Ring row 

CFSB180317 - Black

Partner wod

1. EMOM 10'

A. 3 Thrusters

B. 3 Ring muscle ups

 

2. Ladder

4 Bar muscle ups

6 Snatches 135 / 95

8 Strict Hspu

10 Chest to bar pull ups

12 Hang Cleans 135 / 95

14 Burpees over the bar

16 Pistols with kettlebell

18 Toes to bar

200 Double unders

CFSB180317 - Team wod

Partner wod

60 Hang Snatches 

60 Burpees

60 Pull ups

60 Push press

120 Abmat sit ups

60 Push press

60 Pull ups

60 Burpees

60 Hang Snatches

For time - cap 40'

 

BLACK   

95 / 65 lbs  

RED

75 / 55 lbs

BLUE

65 / 45 lbs

Box

WHITE

Ad.weight

Ring row

CFSB170317

Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 Deadlifts, 225 / 155
55 Wall-ball shots, 20/14
55-Calorie row
55 Handstand push-ups

CFSB160317

4 Hang squat clean

4 Push Jerks

8 Chest to bar pull ups

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

BLACK   

175 / 115 lbs

 

RED

135 / 95 lbs

Pull ups 

BLUE

95 / 65 lbs

Band

WHITE

Ad. weight

Ring row

CFSB150317

15/12 Cal. row

10 Pistols alt.

5 Snatches 

Amrap 16'

BLACK   

115/ 75 lbs

 

 

RED

12 / 9 Cal. row

Adap.

95 / 65 lbs

BLUE

10 / 7 Cal. row

15 Air squats

65 / 45 lbs

WHITE

8 / 5 Cal. row

15 Air squats

Muscle snatch

CFSB140317

9 Handstand push ups

7 Burpees

3 Cleans

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

BLACK   

185 / 125 lbs

 

RED

Abmat

155 / 105 lbs

BLUE

Box

115 / 75 lbs

WHITE

HR Push ups

Ad.weight 

CFSB130317

1 Mile Run

21-15-9

Thrusters

Kb Swings

For time - cap 17' - Challenge 12'

 

BLACK   

95 / 65 lbs

70 / 53 lbs 

RED

75 / 55 lbs

53 / 35 lbs

BLUE

55 / 35 lbs

44 / 26 lbs

1350 Run

WHITE

Ad.weight

900 Run

 

CFSB110317 - Black

Partner wod

100 Double unders

90 Pistols

80 Box jumps over

70 Cal. row

60 Handstand push ups

50 Wall balls

Amrap 35'

CFSB110317 - Team Wod

Partner wod

100 Double unders

90 Pistols

80 Box jumps over

70 Cal. row

60 Handstand push ups

50 Wall balls

Amrap 35'

CFSB100317

Open 17.3

Prior to 8:00, complete:

3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

 

CFSB090317

9 Power cleans

11 Box jumps

13 Toes to bar

15' Amrap

BLACK   

115 / 75 lbs 

 30" / 24"

RED

95 / 65 lbs

24" / 20"

BLUE 

75 / 55 lbs

20" / 16"

WHITE

Ad.weight

Step ups

CFSB080317

21 Wall balls

15 Kb Swings

9 Shoulder to overheads

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

BLACK   

135 / 95 lbs 

RED

115 / 75 lbs

BLUE

75 / 55 lbs

WHITE

Ad. weight

CFSB070317

200 Run

12 Overhead squats

10 Chest to bar pull ups

8 Burpees

Amrap 18'

BLACK   

95 / 65  lbs

  

RED

75 / 55 lbs

Pull ups

BLUE

55 / 35  lbs

Band

WHITE

Ad.weight

Ring row

CFSB060317

EMOM 20'

A. 6 Deadlifts (tag)

B. 8 Ring dips

C. 10 Handstand push ups

D. 12 Pistols alt.

BLACK   

265 / 185 lbs 

 

RED

225 / 155 lbs

Abmat

BLUE

185 / 125 lbs

Dips

Box 

20 Air squats

WHITE

Ad. weight

Dips

HR Push ups

20 Air squats

CFSB040317 - Team wod

Partner wod

24 Clusters

20 Burpees over the bar

15 Sit ups Sync.

 

20 Clusters

20 Burpees over the bar

15 Sit ups Sync.

 

16 Clusters

20 Burpees over the bar

15 Sit ups Sync.

 ...

For time - cap 27' 

BLACK

115 / 75 lbs

RED

95 / 65 lbs

BLUE

75 / 55 lbs

 

WHITE

Ad. weight

Step ups

CFSB040317 - Black

Partner wod

24 Clusters 135/95

20 Burpees face to bar

15 Sit ups Sync.

 

20 Clusters

20 Burpees face to bar

15 Sit ups Sync.

 

16 Clusters

20 Burpees face to bar

15 Sit ups Sync.

 ...

For time - cap 27' 

CFSB030317

Open 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge
1
6 bar muscle-ups
8 power cleans

RX

50 / 35 lbs   

SCALE

35 / 20  lbs

CFSB020317

EMOM 9'

A. 5 Clean and jerks (tag)

B. 10 Handstand push ups

C. 15 / 12 cal. Row

BLACK

155 / 105 lbs 

 

 

RED

135 / 95 lbs

Abmat

13 / 10 cal.

BLUE

95 / 65 lbs

Box

11 / 8 cal.

WHITE

Ad. weight

HR push ups

9 / 6 cal.

CFSB010317

A.0:00 - 13:00

450 Run

7 Thrusters

9 Toes to bar

3 Rounds

B.13:00 - 20:00

Open 16.3

10 Power snatches 

3 Bar muscle ups

 

BLACK

A. 135/95 lbs

B. 75 / 55 lbs

 

RED

A. 115/75 lbs

B. 65 / 45 lbs

3 Jumping bar muscle ups

BLUE

A. 95 / 65 lbs

B. 45 / 35 lbs

5 Jumping Chest to bar 

WHITE

A. Ad.weight

B. 35 / 15 lbs

5 Jumping pull ups

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