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22/10/14 – WODs…

Fitness WOD

“Fight gone bad”

3 rounds of:

1:00 Wall Ball

1:00 SDHP (75/45)

1:00 box jump (50/40)

1:00 Push Press (75/45)

1:00 cal Row

1:00 Rest

Performance WOD

Filthy Fifty

50 box jump (20/24)

50 jumping pull up

50 KBS

50 steps walking lunges

50 kness to elbows

50 push press (com a barra)

50 superman

50 wall ball

50 burpees

50 DU

Compare com 28/05/14

21/10/14 – WODs…

Fitness WOD

5 rounds for time:

15 OHS (55/75)

50 Jump  Rope

Performance WOD

12:00 AMRAP

12 Power Clean (135/95)

20 cal Row

20/10/14 – Benchmark semanal!

Galera do curso no final de semana:

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Parabéns a todos!

Fitness WOD

“Cindy”

20:00 AMRAP

5 Pull up

10 Push ups

15 Air Squat

Compare com 

16/05/2014

Performance WOD

“Angie”

For time:

100 Pull up

100 Push ups

100 sit ups

100 squats

17/10/14 – Treino de sábado!

ATENÇÃO: o treino de amanhã será AO MEIO DIA, pois teremos curso na CrossFit!

Fitness WOD
For time:
21-15-9
KBS
Hang Squat Clean (75/45)

Performance WOD
For time:
3 rounds:
10 DB Snatch alternating (60/80)
20 KBS (24/16kg)
10 DB Thrusters (30/50)

16/10/14 – Calorrrr!

E ai tá calor?

Mesmo assim vamos treinar e claro se hidratando e se alimentando bem!

Fitness WOD

For time:

4 Rounds:

200m run

15 burpees

10 pull up

5 stand up

Performance WOD

16:00 every 4:00 minutes

300m Row

5 muscle bar

15/10/14 – WODs.

Fitness WOD

CrossFit Games OPEN 12.4

12:00 AMRAP

150 Wall Ball (14/20)

90 DU

30 Muscle up

Performance WOD

For time:

21 Push press (105/75)

21 Pistols

100m run

18 Push Press

18 Pistols

100m run

15 Push Pres

15 Pistols

100m run

12 Push Press

12 Pistols

100m run

9 Push Press

9 Pistols

100m run

6 Push Press

6 Pistols

100m run

3 Push Press

3 Pistols

100m run

14/10/14 – Hidratação!

Galera, está muito seco, todos sabem, e ainda mais com as queimadas que andam acontecendo pela região, é de extrema importância a hidratação ao longo do dia e antes, durante e pós treino, então não se esqueçam!!!

Fitness WOD

15:00 AMRAP

6 Clean and Jerk (55/85)

12 Strict Push ups

Performance WOD

CrossFit Games OPEN 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

 

 

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