WODS

Fique de olho nos WODs e venha preparado!!

Novembro/2017

CFSB301117

Thursday

50 double unders

5 bar muscle ups

15 kb swings

3 rounds for time - Cap 12'

Technique - Pistols

Strength - Strict pull ups - Ring dips

BLACK

53/35

RED

35 D.U.

1-3 muscle ups

44/26

BLUE

100 S.U.

Band/Box

35/18

WHITE

50 S.U.

5 pull ups

Ad. weight

CFSB291117

Wednesday

10 push press

15 box jumps

5 rounds for time - Cap 13´- Challenge 8´

Technique - Handstand push ups

Strength - Bench press

BLACK

115lbs / 75lbs

24"/20"

RED

95lbs / 65lbs

24"/20"

BLUE

55lbs / 35lbs

20"/16"

WHITE

Ad. weight

Step ups

CFSB281117

Tuesday

50 cal. row

70 wall balls

50 burpees

30 toes to bar

50 cal. row

For time - Cap 22´- Challenge 16´

Technique - Bar muscle ups

Strength -

BLACK

20/14

RED

45 cal. row

9 ft

BLUE

40 cal. row

14/10

WHITE

25 cal. row

35 wall balls

25 burpees

15 toes to bar

25 cal. row

CFSB271117

Monday - Viola

"Viola"

400m run

11 power snatches

17 pull ups

13 power cleans

AMRAP 20"

Technique - Power snatch

Strength - Back squat

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

12 pull ups

BLUE

55lbs / 35lbs

17 box

WHITE

Ad. weight

10 ring row

CFSB251117

Saturday - Partner wod

1 mile run

4 thrusters

8 toes to bar

12 pistols

12 thrusters

16 toes to bar

20 pistols

20 thrusters

24 toes to bar

28 pistols

28 thrusters

32 toes to bar

36 pistols

400 double unders

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

CFSB241117

Friday

EMON 16´

A. 13/11 cal. row

B. 11 box jumps

C. 7 snatches

D. Rest

Technique - Squat snatch

Strength - Squat snatch

BLACK

30"/24"

115lbs / 75lbs

RED

11/9

24"/20"

95lbs / 65lbs

BLUE

9/7

20"/16"

65lbs / 45lbs

WHITE

7/5

Step ups

Muscle snatch

CFSB231117

Thursday

15 wall balls

15 v-ups

30 double unders

AMRAP 12´

Technique - Double unders

Strength - Double Kb thrusters

BLACK   

20/14

RED

9ft

20 D.U.

BLUE

14/10

60 S.U.

WHITE

10/8

V-ups alternados

30 S.U.

CFSB221117

Wednesday - Hammer

Hammer

5 power cleans

10 front squats

5 jerks

20 pull ups

5 rounds for time - Cap 25´

Technique - Power clean + push jerk

Strength - Power clean + push jerk

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

15 pull ups

BLUE

75lbs / 55lbs

12 pull ups

WHITE

Muscle

10 ring row

CFSB211117

Tuesday

7 handstands push ups 

7 Kb swings

7 Burpees

7 Rounds for time - Cap 15’  - Challenge 9’

Technique - Kb Snatches

Strength - Double kb press

BLACK   

70/53

RED

Abmat

53/35

BLUE

Box

44/26

WHITE

HR push ups

CFSB181117

Saturday - Partner wod

40 cal row

40 thrusters

200 D.U.

30 cal row

30 thrusters

200 D.U.

20 cal row

20 thrusters

200 D.U.

10 cal row

10 thrusters

Time Cap 23' - Challenge 20'

BLACK   

95lbs / 65lbs

115lbs / 75lbs

135lbs / 85lbs

RED

75lbs / 55lbs

95lbs / 65lbs

115lbs / 75lbs

150 D.U.

BLUE 

55lbs / 35lbs

75lbs / 45lbs

95lbs / 55lbs

4000 S.U.

CFSB171117

Friday - Barraza

Barraza

200m run

9 deadlifts

6 burpees muscle ups

AMRAP 18´ (Compare to 06/02/17)

Technique - Shoulder press

Strength - Shoulder press

BLACK   

275lbs / 185lbs

RED

225lbs / 155lbs

2 burpees M. U. + 4 burpees pull ups

BLUE

175lbs / 115lbs

6 burpees pull ups

WHITE

Ad. weight

6 burpees box pull ups

CFSB161117

Thursday

16 OH lunges

14 push ups

12 toes to bar

10/8 cal. row

AMRAP 20'

Technique - Pistols

Strength - Strict pull ups

BLACK

45/25

RED

35/15

BLUE

25/10

K2E

WHITE

HKR

CFSB141117

Tuesday

Buy in 15 handstand push ups

30 wall balls

30 burpees

20 wall balls

20 burpees

10 wall balls

10 burpees

Buy in 15 handstand push ups

For time - Cap 15' - Challenge 11'

Technique - TGU

Strength - TGU

BLACK 

20/14

RED

9ft

Abmat

BLUE

10/8

Box

WHITE

20 wall balls

20 burpees

15 wall balls

15 burpees

5 wall balls

5 burpees

Push ups

CFSB131117

Monday

7 hang power snatches

9 box jumps

45 D.U.

4 rounds for time - CAP 14" - Challenge 10'

Technique - Front squat

Strength - RM Front squat

BLACK

115lbs / 75lbs

30"/24"

RED

95lbs / 65lbs

34"/20"

BLUE

55lbs / 35lbs

20"/16"

90 S.U.

WHITE

Ad. weight

Step ups

45 S.U.

CFSB111117

Saturday - Partner wod

Complete as many rounds as possible in 30 minutes:

10 Pull ups

10 Deadlifts

10 Push ups

200 meters row

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   

225lbs /155lbs

RED

185lbs /135lbs

BLUE 

135lbs /95lbs

CFSB101117

Friday

3 ring muscle ups

5 power cleans

5 shoulder to overhead

13 burpees

4 rounds for time - CAP 14'- Challenge 10'

Technique - Bench press

Strength - RM Bench press

BLACK

155lbs / 105lbs

155lbs / 105lbs

RED

1-2 M.U.

135lbs / 95lbs

135lbs / 95lbs

BLUE

Drill

95lbs / 65lbs

95lbs / 65lbs

WHITE

6 ring row

Ad. weight

Ad. weight

9 burpees

CFSB091117

Thursday

EMON 15'

A. 15 box jumps

B. 15 Kb swings

C. 30 double unders

Technique - Shuttle sprints (5, 10, 10, 5)

Strength - Kb Arm curl / Ring dips

BLACK   

24" / 20"

53 / 35

RED

24" / 20"

44 / 26

BLUE

20" / 16"

35 / 18

WHITE

Step ups

Ad. weight

30 S.U.

CFSB081117

Wednesday

10 snatches

15 wall balls

200 run

3 rounds for time - CAP 16´ - Challenge 11'

Technique - Deadlifts

Strength - RM Deadlifts

BLACK   

95lbs / 65lbs

20/14

RED

75lbs / 55lbs

9ft

BLUE

55lbs / 35lbs

14/10

WHITE

Muscle snatch

10/8

CFSB071117

Tuesday

1' medball clean

20" rest

1' cal. row

20" rest

1' kb sumô deadlift high pull

20" rest

1' abmat sit ups

20" rest

3 rounds - Total reps

Technique - Medball clean / Complex KB

Strength - Complex KB

BLACK

20/14

53/35

RED

20/14

44/26

BLUE

14/10

35/18

WHITE

10/8

26/13

CFSB061117

Monday - Artie

Artie

5 pull ups

10 push ups

15 air squats

5 pull ups

10 thrusters

AMRAP 20’

Technique - Back Squat

Strength - RM Back Squat

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

BLUE

Band

55lbs / 35lbs

WHITE

Ring row

Knee

Ad. weight

CFSB041117

Saturday - Jenkins (Partner Wod)

"Jenkins"

50 burpees

400 run

50 kb swings

400 run

50 pull ups

400 run

50 push ups

400 run

AMRAP 40'

BLACK

53/35

RED

44/26

BLUE

35/18

Box

CFSB031117

Friday

EMON 16'

A. 15/12 cal. row

B. 12 toes to bar

C. 9 ring dips

D. 6 snatches

Technique - Power snatch / Squat snatch / Overhead squat

Strength - Back squat

BLACK

D. 135lbs / 95lbs

RED

A. 13/10

D. 115lbs / 75lbs

BLUE

A. 11/8

B. K2E

D. 75lbs / 55lbs

WHITE

A. 9/6

B. K2E

C. Dips

D. Muscle snatches

CFSB011117

Wednesday

21-15-9

Thrusters

Handstand push ups

For time - CAP 11' - Challenge 6'

Technique - Clusters / Front squats

Strength - Deadlifts

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

Abmat

BLUE

55lbs / 35lbs

Box

WHITE

Ad. weight

HR push ups

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