WODS

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Fevereiro/2018

CFSB280218

Wednesday

EMOM 20'

A. 5 Power Snatch 75% 1RM

B. 15 Box jumps

C. 200 Row

D. Rest

Technique - Hang power snatch + OHS

Strength - Bench press 4x3 80%

BLACK

24"/20"

BLUE

20"/16"

150 row

WHITE

Step ups

100 row

CFSB270218

Tuesday - Cindy

"Cindy"

5 Pull ups

10 Push ups

15 Squats

Amrap 20'

 

Compare to 011116

Technique - Hollow rock / Reverse hollow rock

Strength - Back Squats 4x3 80%

RED

3 Pull ups

BLUE

Band

WHITE

Ring row

CFSB260218

Monday

OPEN 15.3

7 Ring muscle ups

50 Wall balls

100 Double unders

Amrap 14'

Technique - Double unders

Strength - Deadlifts 4x3 80%

BLACK

20/14

RED

3-Ring / 7 Bar muscle ups

BLUE

Não entra m.u.

14/10

200 single unders

WHITE

10/8

100 single unders

CFSB240218

Saturday - Partner wod

100 Double unders

100 Pull ups

100 Double unders

150 Push ups

100 Double unders

200 Air squats

100 Double unders

For time - Cap 25'

RED

80 D.U.

BLUE

180 single unders

Jumping pull ups

WHITE

100 single unders

Ring row

CFSB230218

Friday - OPEN 18.1

OPEN 18.1

8 toes to bar

10 dumbbell hang clean and jerks

14/12 cal row

Complete as many rounds as possible in 20 minutes.

RX

50/35

SCALE

Hanging knee raises

35/20

CFSB220218

Thursday

8 Power cleans

200 Run

6 Power cleans

200 Run

4 Power cleans

200 Run

6 Power cleans

200 Run

8 Power cleans

200 Run

For time - Cap 15' - Challenge 10'

Technique - Medball clean + Wallball

Strength - Shoulder press 4x5 75%

BLACK

155lbs / 105lbs

RED

135lbs / 95lbs

BLUE

95lbs / 65lbs

WHITE

Ad. weight

CFSB210218

Wednesday

OPEN 11.6

3 Thrusters

3 Pull ups

6 Thrusters

6 Pull ups

9 Thrusters

9 Pull ups

Amrap 7'

Technique - Push Jerks

Strength - Back Squats 4x5 75%

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

BLUE

55lbs / 35lbs

Band

WHITE

Ad. weight

Ring row

CFSB200218

Tuesday

21 Power snatches

40 Double unders

15 Power snatches

40 Double unders

9 Power snatches

40 Double unders

For time - Cap 11' - Challenge 6'

Technique - Deadlift + Hang power + Hang squat

Strength - Deadlift 4x5 75%

BLACK

115lbs / 75lbs

RED

95lbs / 65lbs

30 double unders

BLUE

65lbs / 45lbs

70 single unders

WHITE

Muscle snatch

40 single unders

CFSB190218

Monday

OPEN 16.1**

16 Overhead lunges

8 Burpees

16 Overhead lunges

8 Chest to bar pull ups

Amrap 20'

Technique - Squat cleans

Strength - Front Squats 4x5 75%

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

BLUE

55lbs / 35lbs

Pull ups

WHITE

Lunges

Jumping pull ups

CFSB170218

Saturday - Wod em trios

400 Row

10 Hang cleans

20 Kb Swings

20m boddy carry

 

400 Row

15 Hang cleans

30 Kb Swings

20m Boddy carry

 

400 Row

20 Hang cleans

40 Kb Swings

20m boddy carry

 

400 Row

25 Hang cleans

50 Kb Swings

20m boddy carry

... Amrap 25' 

BLACK

155lbs / 105lbs

70/53

RED

135lbs / 95lbs

53/35

BLUE

95lbs / 65lbs

44/26

WHITE

Ad. weight

CFSB160218

Friday

OPEN 16.3

10 power snatches

3 bar muscle ups

Amrap 7'

2' Rest

Double unders

Amrap 2'

Technique - Snatch balance

Strength - Bench press 4x5 75%

BLACK

75lbs / 55lbs

RED

65lbs / 45lbs

5 chest to bar

BLUE

45lbs / 35lbs

5 jumping chest to bar

WHITE

35lbs / 15lbs

5 jumping pull ups

CFSB150218

Thursday

OPEN 13.4

3 Cleans and jerks

3 Toes to bar

6 Cleans and jerks

6 Toes to bar

9 Cleans and jerks

9 Toes to bar

...Amrap 7'

Rest 3'

10 Push ups

10 OHS

Amrap 4'

Technique - Kettlebell clean from floor

Strength - Back squats 4x5 75%

BLACK

135lbs / 95lbs

95lbs / 65lbs

RED

115lbs / 75lbs

75lbs / 55lbs

BLUE

75lbs / 55lbs

Knees to elbows

55lbs / 35lbs

WHITE

Ad. weight

Hanging knee raise

Squats

CFSB140218

Wednesday

OPEN 14.5

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

Thrusters

Burpees

For time - Cap 23'

Technique - Deadlift

Strength - Deadlift 4x5 75%

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

BLUE

55lbs / 35lbs

WHITE

Ad. weight

CFSB100218

Saturday - Partner wod

CARNAWOD

Amrap 25' with a partner:

Complete as many rounds as possible in 25 minutes of:

30 double-unders

15 Wall balls

10 Chest to bar pull ups

50m Shuttle sprints

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 90 seconds between each round.

BLACK

30/20

RED

20/14

Pull ups

BLUE

14/10

Band

WHITE

10/8

Ring row

CFSB090218

Friday

30 Front rack lunges

20 Handstand push ups

10 Ring muscle ups

20 Handstand push ups

30 Front rack lunges

For time - Cap 15' - Challenge 9'

Technique - L-sit hold

Strength - Front squats 4x6 70%

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

5 ring muscle ups

BLUE

55lbs / 35lbs

Box / 10 Bar muscle ups

WHITE

Lunges

20 pull ups*

CFSB080218

Thursday - CFSB Test 4

CFSB Test 4

0:00-10:00

1RM Snatch

 

10:00-20:00

1RM Clean and Jerks

Technique - Squat Snatch / Clean and Jerks

Strength -

CFSB070218

Wednesday

5 Toes to bar

5 Kb swings

7 Toes to bar 

7 Kb swings 

9 Toes to bar 

9 Kb Swings

...

Amrap 8'

Technique - Ring muscle ups

Strength - Bench press 4x6 70%

BLACK

70/53

RED

53/35

BLUE

44/26

Knee to elbows

WHITE

Ad. weight

Hanging knee raise

CFSB060218

Tuesday

1' Cal. row

30" Rest

1' Box jumps

30" Rest

1' Sumô deadlift high pull

30" Rest

4 Rounds - Total reps

Technique - Sumô deadlift high pull

Strength - Deadlift 4x6 70%

BLACK

24" / 20"

95lbs / 65lbs

RED

75lbs / 55lbs

BLUE

55lbs / 35lbs

20" / 16"

WHITE

Ad. weight

Step uos

CFSB050218

Monday

0:00 - 09:00

7 thrusters

11 pull ups

15 abmat sit ups

3 Rounds

 

09:00 - 13:00

Máx burpees

Technique - Cluster / 3x3 60% C&J

Strength - Back squat 4x6 70%

BLACK

135lbs / 95lbs

RED

115lbs / 95lbs

BLUE

75lbs / 55lbs

Ring row

WHITE

Ad. weight

Box

CFSB030218

Saturday - Partner wod

10 front squats

21 burpees

20 chest to bar pull ups

15 burpees

30 cal. row

9 burpees

4 Rounds for time - Cap 33' - Challenge 27'

BLACK

155lbs / 105lbs

RED

135lbs / 95lbs

Pull ups

26 cal. row

BLUE

95lbs / 65lbs

Ring row

24 cal. row

WHITE

Ad.weight

Box

22 cal. row

CFSB020218

Friday

3 snatches

5 cleans and jerks

30 double unders

Amrap 12'

Technique - Hang Power Snatch / Push jerks

Strength - Row Kb

BLACK

155lbs / 105lbs

RED

135lbs / 95lbs

20 double unders

BLUE

95lbs / 65lbs

50 single unders

WHITE

Ad. weight

30 single unders

CFSB010218

Thursday

21 thrusters

15 toes to bar

400 run

3 Rounds for time - Cap 18' - Challenge 13' 

Technique - Kneeling push ups

Strength - Every 90" - 4 Rounds

BLACK

75lbs / 55lbs

RED

65lbs / 45lbs

BLUE

55lbs / 35lbs

Kness to elbows

WHITE

Ad.weight

Hanging knee raise

200 Run

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