WODS

Fique de olho nos WODs e venha preparado!!

Março/2018

CFSB290318

Thursday

Every 7´for 3 rounds

20 pull ups

20 push ups

30 abmats sit ups

35 air squats

Technique - 10 bench press 60%

Strength - Bench press

RED

15 pull ups

BLUE

15 pull ups band

20 push ups

25 abmat sit ups

30 air squats

WHITE

Ring row

15 push ups

20 abmat sit ups

25 air squats

CFSB280318

Wednesday

EMOM 16'

A. 3 rope climbs

B. 5 hang cleans

C. 50 double unders

D. Rest

BLACK

3 rope climbs 16 fts

155lbs / 105lbs

RED

2 rope climbs 13ft

135lbs / 95lbs

40 D.U.

BLUE

2 rope climbs 10ft

95lbs / 65lbs

80 single unders

WHITE

3 from the floor

Ad. weight

40 Ssngle unders

CFSB270318

Tuesday

3 Ring muscle ups

5 snatches

7 overhead squats

9 handstand push ups

12 pistols

Amrap 15'

BLACK

95lbs/65lbs

RED

Bar muscle ups

75lbs/55lbs

Abmat

Adapt.

BLUE

Chest to bar pull ups

55lbs/35lbs

Box

Squats

WHITE

Pull ups

Ad.weight

HR Push ups

Squats

CFSB260318

Monday

5 thrusters

10 Kb swings

200 run

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

BLACK

155lbs / 105lbs

70/53

RED

135lbs / 95lbs

53/44

BLUE

95lbs / 65lbs

44/35

WHITE

Ad. weight

3 rounds

CFSB240318

Saturday - Open 18.5

Open 18.5

CFSB230318

Friday

"NATE"

2 ring muscle ups

4 handstand push ups

8 kb swings

AMRAP 20´

BLACK

70/53

RED

 1 M.U.

Abmat

53/44

BLUE

Bar muscle ups box

Box

44/35

WHITE

4 ring row

4 HR push ups

Ad. weight

CFSB220318

Thursday

45 Double unders

15 Overhead squats

3 Rounds for time - Cap 10' - Challenge 5'

BLACK

95lbs / 65lbs

RED

30 double unders

95lbs / 55lbs

BLUE

75 Single unders

55lbs / 35lbs

WHITE

30 Single unders

Ad. weight

CFSB210318

Wednesday - Partner Wod

Partner Wod

2000 row

150 push ups

200 abmat sit ups

For time - Cap 20'

Technique - Partner infra sit ups

Strength - Deadlifts

RED

1800 row

130 push ups

180 abmat sit ups

BLUE

1600 row

110 push ups

160 abmat sit ups

WHITE

1400 row

100 push ups

140 abmat sit ups

CFSB200318

Tuesday

A.
Every 2' for 3 Rounds

200 Run

Máx Chest to bar pull ups

B.
Every 2' for 3 Rounds

200 Run

Máx Cleans

*Rest 1' each round

Technique - Bench press

Strength - Bench press

BLACK

155lbs / 105lbs

RED

Pull ups

135lbs / 95lbs

BLUE

Jumping C2B

95lbs / 65lbs

WHITE

Jumping pull ups

Ad. weight

CFSB190318

Monday

20 wall balls

10 deadlifts

AMRAP 6'

Rest 2'

20/16 cal. row

10 shoulder to over head

AMRAP 6'

Rest 2'

20 burpees over the bar

10 snatches

AMRAP 6'

Technique - Back squat

Strength - Back squat

BLACK

Wallballs: 20/14

Deadlifts: 185lbs / 125lbs

Shoulder: 135lbs / 95lbs

Snatches: 115lbs / 75lbs

RED

Deadlifts: 155lbs / 105lbs

Shoulder: 115lbs / 75lbs

Snatches: 95lbs / 65lbs

BLUE

Deadlifts: 115lbs / 75lbs

Shoulder: 75lbs / 55lbs

Snatches: 45lbs / 35lbs

WHITE

Ad. weight

CFSB170318

Saturday - Partner wod

800m row

40 pull ups

20 power cleans

AMRAP 17´

Rest 2´

15 burpees syn

30 sit ups syn

AMRAP 8´

BLACK

155lbs / 105lbs

RED

135lbs / 95lbs

BLUE

95lbs / 65lbs

CFSB160318

Friday - Open 18.4

Open 18.4

21-15-9

Deadlifts

Handstand push ups

21-15-9

Deadlifts

Soft handstand walk (each round)

Time Cap 9´

Technique - Flexão nórdica - Push press

Strength -

RX

225lbs / 155lbs

315lbs / 205lbs

SCALE

135lbs / 95lbs

HR push ups

185lbs / 135lbs

Bear crawl

CFSB150318

Thursday

3 Hang squat cleans

10 Toes to bar

3 Hang squat cleans

10 Kb Push jerks

5 Rounds for time - Cap 16'- Challenge 10'

Technique - Hanging Windshield Wipers

Strength - Front squats

BLACK

185lbs/125lbs

53/35

RED

155lbs/105lbs

44/26

BLUE

115lbs/75lbs

K2E

35/18

WHITE

Ad. weight

HKR

 

CFSB140318

Wednesday

EMOM 12'

A. 5 Bar muscle ups

B. 10 Burpees over the bar

C. 15 Overhead squats

D. 200 Row

Technique - Plyometric

Strength - Bench press

BLACK

95lbs/65lbs

RED

2-3 Bar muscle ups

75lbs/55lbs

BLUE

Box bar muscle ups

55lbs/35lbs

150 row

WHITE

10 Jumping c2b

Burpees

Barbell

100 row

CFSB130318

Tuesday

Every 2'30" for 5 Rounds

9 Hang power snatch

15 Kb Swings

Technique - Handstand push ups

Strength - Back squats

BLACK

95lbs/65lbs

53/35

RED

75lbs/55lbs

44/26

BLUE

55lbs/35lbs

35/18

WHITE

Ad. weight

CFSB120318

Monday

Buy in 50 Double unders

7 Cleans and jerks

14 Pull ups

3 Rounds

Cash out 50 Double unders

For time - Cap 14' - Challenge 8'

Technique - Squat clean and jerk / Split jerk

Strength - Deadlift

BLACK

135lbs / 95lbs

RED

40 Double unders

115lbs / 75lbs

12 Pull ups

BLUE

80 Single unders

75lbs / 55lbs

Ring row

WHITE

50 Single unders

Ad. weight

Jumping pull ups

CFSB100318

Saturday - Wod em trios

550 Run (A1, A2 e A3)

60 Wall balls (A2/A3) (A1/A2)(A1/A3)

3 rounds

600 Row (idem)

60 Push ups (idem)

3 Rounds

20 Push press (A1) (A3) (A2)

30 Abmat sit ups (A2) (A1) (A3)

40 Double unders (A3) (A2) (A1)

3 Rounds

For time - Cap 35'

BLACK

115lbs / 75lbs

RED

95lbs / 65lbs

BLUE

55lbs / 35lbs

CFSB090318

Friday - Open 18.3

OPEN 18.3

100 double unders

20 overhead squats

100 double unders

12 ring muscle ups

100 double unders

20 DB snatches

100 double unders

12 bar muscle ups

2 rounds - Cap 14´

Technique - DB snatches / Double unders / OHS / Hollow rock

Strength -

BLACK

115lbs / 85lbs

22/16

RED

75 D.U.

95lbs / 65lbs

Chest pull up

22/16

BLUE

100 S.U.

45lbs / 35lbs

Pull up

16/9

WHITE

50 S.U.

Ad. weight

Jumping pull up

Ad. weight

CFSB080318

Thursday

EMOM 16'

A. 3 Rope climbs

B. 6 Cleans

C. 12 Box jumps over

D. 15 V-ups

Technique - Rope climb

Strength -

BLACK

16ft

155lbs / 105lbs

24"/20"

RED

2 Rope climbs 13ft

135lbs / 95lbs

24"/20"

BLUE

2 Rope climbs 10ft

95lbs / 65lbs

20"/16"

WHITE

3 Rope climbs from the floor

Ad.weight

Step ups

CFSB070318

Wednesday

21-15-9-3

Snatches

Handstand push ups

For time - Cap 14' - Challenge 8'

Technique - Squat snatch

Strength - Shoulder press + Kb stiff

BLACK

95lbs / 65lbs

RED

75lbs / 55lbs

Abmat

BLUE

55lbs / 35lbs

Box

WHITE

Hang muscle snatch

HR push ups

CFSB060318

Tuesday

75 Double unders

21 Toes to bar

15 Deadlifts

9 Ring muscle ups

15 Deadlifts

21 Toes to bar

75 Double unders

For time - Cap 16' - Challenge 11'

Technique - Toes to bar

Strength - Bench press

BLACK

225lbs / 155lbs

RED

50 double unders

185lbs / 115lbs

5 Ring muscle ups/ 9 Bar muscle ups

BLUE

130 single unders

K2E

135lbs / 95lbs

21 Burpees

WHITE

50 single unders

HKR

Ad.weight

15 burpees

CFSB050318

Monday

EMOM 16'

A. 15/12 cal.row

B. 12 chest to bar pull ups

C. 9 thrusters

D. Rest

Technique - Cluster

Strength - Front squats

BLACK

115lbs / 75lbs

RED

13/10 cal.row

Pull ups

95lbs / 65lbs

BLUE

11/9 cal.row

Jumping chest to bar

65lbs / 45lbs

WHITE

9/7 cal. row

Ring row

Ad. weight

CFSB030318

Saturday - Partner wod

2000 row

30 toes to bar

40 hang clean

50 burpees

40 hang clean

30 toes to bar

2000 row

For time - Cap 35´

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

BLUE

95lbs / 65lbs

WHITE

Ad. weight

CFSB020318

Friday - Open 18.2

OPEN 18.2

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8- 9 - 10

Dumbell squat

Bar facing burpees

And

18.2 A

1 rep max clean

Technique - EMOM 4´- Power clean, hang squat clean e squat clean / Pull (high pull)

Strength -

CFSB010318

Thursday

400 run

15 sumô deadlift high pull

15 kb swings

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

Technique - Sumô deadlift high pull

Strength - Front squats

BLACK

75lbs / 55lbs

53/35

RED

65lbs / 45lbs

44/26

BLUE

55lbs / 35lbs

35/18

WHITE

200 run

Ad.weight

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