WODS

Fique de olho nos WODs e venha preparado!!

Maio/2018

CFSB300518

Wednesday

10 Chest to bar

12 Pistols

14 Jumping step ups

16 V-ups

18' Amrap

Technique - Pistols

Strength - Bench press/ Ring dips

RED

Pull ups

Plate

BLUE

Box

Adap.

WHITE

Ring row

Squats

CFSB290518

Tuesday

5 snatches

10 burpees over the bar

15 deadlifts

4 rounds for time - Cap 14´ - Challenge 9´

Technique - Power snatch

Strength - Stiffs / Nordic flexion

BLACK

115lbs/75lbs

RED

95lbs/65lbs

BLUE

65lbs/45lbs

WHITE

Ad. weight

CFSB280518

Monday

40 Wall balls

30 Box jumps

20 Toes to bar

10 Ring muscle ups

20 Toes to bar

30 Box jumps

40 Wall balls

For time - Cap 18'- Challenge 12'

Technique - Split jerks

Strength - Squat clean / Split jerk

BLACK

20/14

24"/20"

RED

9 ft

24"/20"

5 ring muscle ups

BLUE

14/10

20"/16"

Bar muscle ups - box

WHITE

10/8

Step ups

Pull ups

CFSB260518

Saturday - Partner wod

A.
80-60-40-20
Double unders
40-30-20-10
Toes to bar

B.
550 Run
20 Cleans and jerks
550 Run
20 Cleans and jerks
550 Run 

C.
10 Bar Muscle ups
20 Handstand push ups
40 Kb Snatches
3 Rounds

For time - Cap 40'

BLACK

155lbs/105lbs

53/44

RED

135lbs/95lbs

C2B

Abmat

44/35

BLUE

95lbs/65lbs

Pull ups x2

Box

35/26

CFSB250518

Friday

5 Thusters

10 Chest to bar

50 Double unders

Amrap 10'

Technique - Double unders

Strength - Back squats / Arm curl

BLACK

135lbs/95lbs

RED

115lbs/75lbs

Pull ups

35 D.U.

BLUE

75lbs/55lbs

Chest to bar - Box

75 S.U.

WHITE

Ad. weight

Ring row

50 S.U.

CFSB240518

Thursday

20-15-10-5

Handstand push ups

Push ups

Deadlifts

For time - Cap 16' - Challenge 10'

Technique - Butterfly / Kipping pull ups

Strength - Bench press / High pull

BLACK

225lbs/155lbs

RED

Abmat

185lbs/125lbs

BLUE

Box

135lbs/95lbs

WHITE

Push press

Ad. weight

CFSB230518

Wednesday

EMOM 12'

A. 7 Power snatches

B. 15 Box jumps over

C. 15/12 Cal. Row

Technique - Shoulder press

Strength - Press / Kb Row

BLACK

A. 115lbs/75lbs

B. 24"/20"

C. 15/12

RED

A. 95lbs/65lbs

B. 24"/20"

C. 13/10

BLUE

A. 65lbs/45lbs

B. 20"/16"

C. 11/8

WHITE

A. Ad. weight

B. Step ups

C. 9/6

CFSB220518

Tuesday

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

Kb Swings

Burpees over Kb

For time - Cap 15' - Challenge 10'

Technique - KB one arm Thruster

Strength - Front squat / Ring dips

BLACK

70/53

RED

53/44

BLUE

44/35

WHITE

Ad. weight

CFSB210518

Monday

7 Power cleans "tag"

14 Toes to bar

400 Run

3 Rounds for time - Cap 17' - Challenge 13'

Technique - Hang / Power clean

Strength - Deadlift / Nordic flexion

BLACK

155lbs/105lbs

RED

135lbs/95lbs

BLUE

95lbs/65lbs

Kness to elbows

WHITE

Ad. weight

Hanging knee raise

CFSB190518

Saturday - Partner wod

Partner wod

10 Handstand push ups

10 Snatches

10 Toes to bar

10 Deadlifts

10 Burpees

10 Kb swings

10 Cal. Row

10 Chest to bar pull ups

Amrap 40'

BLACK

Snatches - 135lbs/95lbs

Deadlifts - 245lbs/165lbs

Kb swing - 70/53

RED

Snatches - 115lbs/75lbs

Deadlifts - 185lbs/125lbs

Kb swing - 53/44

Pull ups

BLUE

Snatches - 75lbs/55lbs

Deadlifts - 135lbs/95lbs

Kb swing - 44/35

Ring row

CFSB180518

Friday

EMOM 15'

A. 3 Power cleans

B. 2 Hang power cleans

C. 1 Thruster

Technique - Rope Climb

Strength - Front squats / Arm curl

BLACK

185lbs/125lbs

RED

155lbs/105lbs

BLUE

115lbs/75lbs

WHITE

Ad. weight

CFSB170518

Thursday

20 Overhead One arm - walking lunges

20 Push ups

20 Abmat sit ups

20 Kb Swings

Amrap 20'

Technique - Pistols

Strength - Toes to bar/Infra

BLACK

53/35

RED

44/26

BLUE

26/18

WHITE

Ad. weight

CFSB160518

Wednesday - Partner wod

Parner wod

1000 Row

100 Double unders

10 Bar muscle ups

3 Rounds for time - Cap 23' -  Challenge 18'

Technique - Barbell row

Strength - Barbell row / dips

RED

75 D.U.

Band

BLUE

160 S.U.

Box

WHITE

100 S.U.

CFSB150518

Tuesday

400 Run

30 Wall balls

20 Handstand push ups

10 Power cleans

20 Handstand push ups

30 Wall balls

400 Run

For time - Cap 19' - Challenge 14'

Technique - Medball clean

Strength - Bench press/Kb press

BLACK

20/14

185lbs/125lbs

RED

9ft

Abmat

155lbs/105lbs

BLUE

14/10

Box

115lbs/75lbs

WHITE

10/8

HR push ups

Ad. weight

CFSB140518

Monday

9 Hang power snatches

7 Chest to bar pull ups

5 Burpees over the bar

Amrap 5'

Rest 2'

9 Overhead squats

7 Pull ups

5 Burpees over the bar

Amrap 5'

Technique - Hip Hinge (spine control)

Strength - Stiff / Kb swing russian

BLACK

95lbs/65lbs

RED

75lbs/55lbs

Pull ups

BLUE

55lbs/35lbs

Chest to bar - Box

Ring row

WHITE

Ad. weight

Ring row

CFSB120518

Saturday - Partner wod

Partner wod

100 double unders

100 squats

100 double unders

90 kb swings

100 double unders

80 pull ups

100 double unders

70 power cleans

100 double unders

60 push jerks

100 double unders

50 handstand push ups

100 double unders

40 burpees sunc.

For time - Cap 45'

BLACK

70/53

135lbs/95lbs

RED

70 D.U.

53/44

115lbs/75lbs

Abmat

BLUE

200 S.U.

44/35

75lbs/55lbs

HR push ups

CFSB110518

Friday

300 row

20 kb push press

15 toes to bar

4 rounds for time - Cap 16' - Challenge 12'

Technique - Balance

Strength - Strict pull ups - Pelvic elev. kb

BLACK

53/44

RED

44/35

BLUE

35/26

K2E

WHITE

Ad. weight

HKR

CFSB100518

Thursday

EMOM 14'

A. 7 thrusters + 40 mts sprints

B. Rest

Technique - Handstand push ups

Strength - Bench press

BLACK

115lbs/75lbs

RED

95lbs/65lbs

BLUE

65lbs/45lbs

WHITE

Ad. weight

CFSB090518

Wednesday

200 run

15 deadlifts

10 burpees box jumps

4 rounds for time - Cap 15' - Challenge 13'

Technique - Press - Push press - Push jerks

Strength - Shoulder press - strict toes to bar

BLACK

185lbs/125lbs

RED

155lbs/105lbs

BLUE

115lbs/75lbs

WHITE

Ad.weight

Step ups

CFSB080518

Tuesday - Cindy

Cindy

5 pull ups

10 push ups

15 squats

Amrap 20´ - Compare to 27/02/18

Technique - Kipping pull ups / Butterfly pull ups

Strength -

RED

3 pull ups

BLUE

Band

WHITE

Ring row

CFSB070518

Monday

12 power snatches

15 kb swings

30 double unders

Amrap 12´

Technique - Back squat - Hold

Strength - Back squats / Russian twist

BLACK

75lbs/55lbs

53/44

 

RED

65lbs/45lbs

44/35

20 D.U.

BLUE

45lbs/35lbs

35/26

60 S.U.

WHITE

Muscle

Ad. weight

30 S.U.

CFSB050518

Saturday - Partner wod

Pirâmide da alegria

1 ring musle ups

2 thrusters

3 snatches

4 burpees

5 power cleans

6 handstand push ups

7 chest do bar

8 pistols

9 toes to bar

100 double unders

BLACK

135/95lbs

RED

Muscle bar

115lbs/75lbs

Abmat

Pull ups

Adapt.

75 D.U.

BLUE

Strict pull up

75lbs/55lbs

Box

Band

16 squats

K2E

200 S.U.

WHITE

Ad. weight

Ad. weight

3 rounds

CFSB040518

Friday

20-15-10

Hang power clean

40-30-20

Wall balls

For time - Cap 15´ - Challenge 10´

Technique - Shuttle sprints

Strength - Bench press - Kneeling push press

BLACK

115lbs/75lbs

20/14

RED

95lbs/65lbs

9ft

BLUE

65lbs/45lbs

14/10

WHITE

Ad.weight

10/8

CFSB030518

Thursday

EMOM 20´

A. 15/12 cal. row

B. 15 handstand push ups

C. 15 box jumps

D. 45 double unders

Technique - Power snatch

Strength - Power snatch

BLACK

C. 24"/20"

RED

A. 13/10

B. 12 abmat

C. 24"/20"

D. 20 D.U.

BLUE

A. 11/8

B. 10 box

C. 20"/16"

D. 70 S.U.

WHIE

A. 9/6

B. 15 push ups

C. Step ups

D. 45 S.U.

CFSB020518

Wednesday

30 push press

30 burpees

30 kb swings

60 abmat sit ups

30 kb swings

30 burpees

30 push press

For time - Cap 16' - Challenge 12'

Technique - Barbell Cycling

Strength - Squat clean + Arm curl

BLACK

135lbs/95lbs

53/44

RED

115lbs/75lbs

44/35

BLUE

75lbs/55lbs

35/26

WHITE

Ad. weight

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