WOD 30/1/2015 - sexta-feira

A)

Mobilty/warm-up - 10'

B)

Row barbell
12-12-10-10

C)
EMOM - 12'
5 cluster dumbbell (45/25)

WOD 29/1/2015 - quinta-feira

A)

320m farmer walk (16/12)

B)
Front lunge:
12-12-10-10

C)
5'
400m run
10 T2B
7 burpees
Rest 3
3 rounds

(só corre uma vez por round)

WOD 28/1/2015 - quarta-feira

A)
Warm-up/mobilty

10'

B)
21-15-9Snatch
Pull-up
Wall ball

WOD 27/1/2015 - terça-feira

A)
10'
1' corda
1' mobilidade

B)
Shouder press:12-12-10-10

C)
50-40-30-20-10American swing
DU

WOD 26/1/2015 - segunda-feira

A)

Emom - 9'
1': 20 squat
2': 100m run
3': 45" mobility

B)
Deadlift
12-12-10-10

C)
Amrap - 4'
60m sprit
8 hang squat clean (95/65)
2' rest

Amrap 3'8 box Jump
8 push up
2' rest

Amrap 2'
Max front squat (95/65)
2' rest

2 rounds

WOD 23/1/2015 - sexta-feira

A)
Tabata - 4'
Air squat 20' alternado com back extension 20'
No descanso de 10': plank

B)

Força/resistência:

Front Squat
15-12-12-10-10

C)
200m run
20 DU
30 burpees
400m run
40 DU
20 burpees
600m run
60 DU
10 burpees

WOD 22/1/2015 - quinta-feira

A)
640m run
Mobility LPO

B)

Técnica:

Snatch

C)
EMOM - 12'(95/65)
1 Hang Power Snatch
1 Power Snatch
1 OHS

WOD 21/1/2015 - quarta-feira

A)
6' DU
4' Mobility

B)

Técnica/força:

pull-up
12-12-10-10-10

C)
50-40-30-20-10 Box jump
Mountain climber
Sit-up (butterfly)
Step lunge
For time

WOD 20/1/2015 - terça-feira

A)
200m run
1/2 Tabata: 

burpee
200m run
1/2 Tabata:

air squat

B)
Push press    20/18/16/..........4/2
T2B               1/2/3/4/5/6/7/8/9/10
A swing         20/18/16/14. .....4/2
HSPU            1/2/3/4/5/6/7/8/9/10
For time

#milmotivos

A gente te dá 1000 motivos pra experimentar e nunca mais parar de treinar CrossFit!

O CrossFit não é um treinamento apenas de força, mas também de condicionamento em geral.

Treinar de verdade! A frase "seu treino é apenas nosso aquecimento" não é à toa!

Todos são bem-vindos ao nosso treino: adultos, adolescentes, crianças e idosos. Nós respeitamos o limite de cada um. Tá esperando o quê?

WOD 19/1/2015 - segunda-feira

A)
400m farmer walk one side
(cada vez que trocar de lado ou colocar o KB no chão, 10 jumping jacks e 10 air squats)

B)
Força/resistência:
OHS
12-12-10-10-10

C)
21/15/9Deadlift (PC)
Pull-up
Push-up

WOD 16/1/2015 - sexta-feira

A)
Mobility - 10'

B)
Força:
Deadlift (carga moderada)
12-12-10-10-10

C)
3 thursters
3 burpees
6/6
9/9
12/12
....
CAP time: 15'

WOD 15/1/2015 - quinta-feira

A)
Em dupla - 10'
5-10-15
Swing russo

B)
EMOM - 30'
1' - 30 DU
2' - 25 sit-ups
3' - 25 jump squat

WOD 14/1/2015 - quarta-feira

A)
Tabata
Air squat
Push-up

B)
Força:
Bench press (carga moderada)
12-12-10-10

C)
AMRAP - 15'
100m sprint
10 C2B
12 Push jerk (95/65)

WOD 13/1/2015 - terça-feira

A)
Mobility - 10'

B)
1.200 run
40-30-20-10
Burpees
DU
1.200m run

WOD 12/1/2015 - segunda-feira

A)
EMOM - 9'
1' = 25 air squat
2' = 30'' plank
3' = 30 jump jack

B)
Back squat (carga moderada)
12-12-10-10-10

C)
7 GOH (95/65)
10 OHS
13 front squat
4 rounds (CAP time - 12')

WOD 9/1/2015 - sexta-feira

A)
AMRAP - 12'
1 rope climbing
2 tire flip
3 xall climbing
4 pistols
5 GHD

B)
30 walking lunge
10 pull-ups
30 air squat
10 push-ups (closed)
4 rounds

C)
20-16-10-6
K2E
Reverse burpee
Jumping lunges

WOD 8/1/2015 - quinta-feira

A)
600m run
60 DU
400m run
40 DU
200m run
20 DU

B)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
SDHP (95/65)
Burpee

C)
30 push press (95/65)
60 sit-up (butterfly)
30 back squat (95/65)
3 rounds

WOD 7/1/2015 - quarta-feira

A)

Warm-up
TABATA 4'
Jumping Jack 20"
Plank 10"

B)
50 Russian swing
100m run
40 Russian swing
100m run
30 Russian swing
100m run
20 Russian swing
100m run
10 Russian swing
100m run

C)
30 DU
30 snatch dumbbell
4 rounds

WOD 6/1/2015 - terça-feira

A)

Warm-up - 10'
Turkish get-up KB

B)
5 strict pull-up
10 HSPU
60m run
5 rounds

C)
50-40-30-20-10
Box jump over
DU

WOD 5/1/2015 - segunda-feira

A)

AMRAP - 10'
15 air squats
10 push-ups
60m farmer walk (unilateral)

B)
20-18-16-14-12-10-8-6-4-2
Deadlift (PC)
T2B
No final corre 320m
For time

C)
21 wall balls
21 sit-ups (V-up)
200m run
15 wall balls
15 sit-ups (V-up)
200m run
9 wall balls
9 sit-ups (V-up)
For time

WOD 2/1/2015 - sexta-feira

A)

8' SU/DU + mobility (PVC)

B)

10' testar movimentos e carga do treino

C)
200m run
48 box jump
400m run
24 hang power clean
200m run
12 thrusters
400m run
12 thrusters
200m run
24 hang power clean
400m run
48 box jump
200m run
For time