WOD
Workout 15.1 - Open 2015
O anúncio do workout será anunciado na quinta, 26/2, pelo games.crossfit.com, a partir das 21h30.
quinta-feira, 26 de fevereiro de 2015
quarta-feira, 25 de fevereiro de 2015
WOD 26/2/2015 - quinta-feira
A)
10' - Mobility
B)
10' - Tec swing
C)
Benchmark "Nicole"AMRAP - 20'
400m rum
Max de pull up
400m rum
Max de pull up
terça-feira, 24 de fevereiro de 2015
WOD 25/2/2015 - quarta-feira
A)
C)
30-20-10
American swing
Wall ball (20/14)
OHS (95/65)
5' - mobility
5' - SU/DU
5' - SU/DU
B)
Técnica:
Snatch High pull
6-6-6
6-6-6
C)
30-20-10
American swing
Wall ball (20/14)
OHS (95/65)
segunda-feira, 23 de fevereiro de 2015
WOD 24/2/2015 - terça-feira
A)
B)
460m run
23 thrusters (85/55)
46 sit-ups
Warm-up - 10'
2 salas caminhada urso
2 salas caminhada caranguejo
2 salas zombie kick
2 salas caminhada urso
2 salas caminhada caranguejo
2 salas zombie kick
B)
460m run
23 thrusters (85/55)
46 sit-ups
4 rounds (CAP time - 20')
----------------------------------------------------------------
Endurance
A)
Turkish get-up - 5'
B)
Skill and Drills - 15'
C)
460m run
10 SDHP (95/65)
10 push press (95/65)
20 back squat (95/65)
4 rounds
domingo, 22 de fevereiro de 2015
WOD 23/2/2015 - segunda-feira
A)
B)
Emom - 4'
10 agach búlgaro
C)
warm-up - 9'
1' SU/DU
1' mobilidade
1'30 Back station
1' SU/DU
1' mobilidade
1'30 Back station
B)
Emom - 4'
10 agach búlgaro
C)
15 burpees over bar
12 deadlift (135/95)
9 hang power clean
6 push jerk
12 deadlift (135/95)
9 hang power clean
6 push jerk
3 rounds
quinta-feira, 19 de fevereiro de 2015
WOD 20/2/2015 - sexta-feira
A)
B)
C)
AMRAP - 8'
100m run
10 push-up
10 A swing
10 pistols
10 back extension
100m run
10 push-up
10 A swing
10 pistols
10 back extension
B)
Força:
Deadlift
15-12-10-10
15-12-10-10
C)
60 step lunges
50 sit-ups butterfly
40 box jump
30 pull-ups
20 HSPU
10 reverse burpee
5 reverse burpee
10 HSPU
15 pull-ups
20 box jump
25 sit-ups butterfly
30 step lunges
50 sit-ups butterfly
40 box jump
30 pull-ups
20 HSPU
10 reverse burpee
5 reverse burpee
10 HSPU
15 pull-ups
20 box jump
25 sit-ups butterfly
30 step lunges
----------------------------------------------------------------
ENDURANCE
A)
200m run
Tabata:
200m run
Tabata:
Ssumo deadlift High pull Kb
200m run
Tabata:
200m run
Tabata:
Hollow rock
200 m run
200 m run
B)
AMRAP - 15'
7 back squat (BW)
7 T2B
7 back squat (BW)
7 T2B
C)
2 milhas run
quarta-feira, 18 de fevereiro de 2015
WOD 19/2/2015 - quinta-feira
A)
AMRAP - 6'
30 medball sit-up
30 medball russian twists
30 medball russian twists
B)
EMOM - 6'
12 thrusters (45/35)
C)
400m run
20 power snatches (95/65)
30 burpees
40 front squats (95/65)
30 burpees
20 power snatch (95/65)
400m run
400m run
20 power snatches (95/65)
30 burpees
40 front squats (95/65)
30 burpees
20 power snatch (95/65)
400m run
quinta-feira, 12 de fevereiro de 2015
WOD 13/2/2015 - sexta-feira
A)
AMRAP - 10'
100m run
2 wall climbing
4 jump squat
6 T2B
B)
AMRAP - 10'
100m run
2 wall climbing
4 jump squat
6 T2B
B)
10 Back squat
10 pull-up
20 DU
5 rounds
10 pull-up
20 DU
5 rounds
------------------------------------------------------------------------
Endurance
Benchmark "Nancy"
400m run
15 OHS (95)
5 rounds
Benchmark "Nancy"
400m run
15 OHS (95)
5 rounds
quarta-feira, 11 de fevereiro de 2015
WOD 12/2/2015 - quinta-feira
A)
AMRAP - 8'
10 banded good morning
10 ring row
10 air squat
10 push-up
10 banded good morning
10 ring row
10 air squat
10 push-up
B)
Técnica:
High pull
C)
AMRAP - 12'
3 Hang clean (115/95)
6 thrusters
9 burpee over bar
3 Hang clean (115/95)
6 thrusters
9 burpee over bar
terça-feira, 10 de fevereiro de 2015
WOD 11/2/2015 - quarta-feira
A)
Mobility (PVC e barra) - 5'
B)
6 HSPU
8 pull-ups
10 deadlift (135/95)
8 hang power clean
6 Shouder to over head
3 rounds NOT for time
C)
8 pull-ups
10 deadlift (135/95)
8 hang power clean
6 Shouder to over head
3 rounds NOT for time
C)
Força:
Front squat
10-10-10-10
10-10-10-10
D)
1 milha run
For time
For time
segunda-feira, 9 de fevereiro de 2015
WOD 10/2/2015 - terça-feira
A)
Tabata
B)
C)
5 power clean
10 T2B
100m run
5 rounds for time
-----------------------------------------
Endurance
A)
EMOM - 10'
1' 30 DU
2' 15 RUSSIAN SWING KB (24/16)
B)
400 m run
25 Wall ball (20/14)
400 m run
20 Wall ball
400 m run
15 Wall ball
400 m run
10 Wall ball
Tabata
Jumping jacks com air squat hold
Chinese plank com Reverse Snow Angels
Chinese plank com Reverse Snow Angels
B)
Técnica:
Power clean
Power clean
C)
5 power clean
10 T2B
100m run
5 rounds for time
-----------------------------------------
Endurance
A)
EMOM - 10'
1' 30 DU
2' 15 RUSSIAN SWING KB (24/16)
B)
400 m run
25 Wall ball (20/14)
400 m run
20 Wall ball
400 m run
15 Wall ball
400 m run
10 Wall ball
domingo, 8 de fevereiro de 2015
WOD 9/2/2015 - segunda-feira
A)
B)
400m run
3 rounds:
10 plate hip thrusts (45/35)
10 Ring Dip
10 GHD Sit up
10 Dinamic plank
400m run
3 rounds:
10 plate hip thrusts (45/35)
10 Ring Dip
10 GHD Sit up
10 Dinamic plank
400m run
B)
Técnica:
Push Jerk
C)
30 DU
60 air squat
30 DU
40 sit-up (butterfly)
30 DU
20 push-up hand realese
30 DU
20 HSPU
30 DU
40 sit-up (remador)
30 DU
60 box jump
30 DU
40 sit-up (butterfly)
30 DU
20 push-up hand realese
30 DU
20 HSPU
30 DU
40 sit-up (remador)
30 DU
60 box jump
quinta-feira, 5 de fevereiro de 2015
WOD 6/2/2014 - sexta-feira
A)
Snatch complex
Pvc+barra
6 Snatch grip deadlift
6 Snatch pull bellow knee
6 Power snatch + OHS
6 Snatch full
3 round
Pvc+barra
6 Snatch grip deadlift
6 Snatch pull bellow knee
6 Power snatch + OHS
6 Snatch full
3 round
B)
Força:
Thurster
10-10-10-10
10-10-10-10
C)
EMOM - 12'
1 power snatch
2 hang power snatch
3 OHS
1 power snatch
2 hang power snatch
3 OHS
------------------------------------------------------------------------------------------
ENDURANCE
A)
EMOM - 6'
10 air squat
10 back extension
10 sit-up remador
EMOM - 6'
10 air squat
10 back extension
10 sit-up remador
B)
Squat clean (115/85)
C)
1 mile run
25 squat clean
1 mile run
25 C&J
1 mile run
25 squat clean
1 mile run
25 C&J
quarta-feira, 4 de fevereiro de 2015
WOD 5/2/2015 - quinta-feira
Galera,
O Clube do Exército estará fechado amanhã o dia todo, por isso o treino será outdoor!
Parque da Cidade - Quisque do Atleta
O Clube do Exército estará fechado amanhã o dia todo, por isso o treino será outdoor!
Parque da Cidade - Quisque do Atleta
WOD 4/2/2015 - quarta-feira
A)
10' - mobility
B)
Globet squat isometric - 30"
Handstand hold - 30"
Glute bridge - 30"
Hollow rocks - 30"
2 rounds
C)
Técnica:
Push-press
D)
Tabata
Push press (20/15)
1' rest
Push-up
1' rest
Swing (24/16)
1' rest
Double under
10' - mobility
B)
Globet squat isometric - 30"
Handstand hold - 30"
Glute bridge - 30"
Hollow rocks - 30"
2 rounds
C)
Técnica:
Push-press
D)
Tabata
Push press (20/15)
1' rest
Push-up
1' rest
Swing (24/16)
1' rest
Double under
segunda-feira, 2 de fevereiro de 2015
WOD 3/2/2015 - terça-feira
A)
Warm-up - 10'
(PVC e barra)
B)
Força:
Back squat
10-10-10-10
C)
A)
5-10-15-10-5
Power clean (RX 115/85 - SC 85/55)
Push-press
30 DU (entre os rounds)
-------------------------------------------------------------------------------------
Endurance
Endurance
A)
Warm-up - 15'
GHD 3x15
Hip extension 3x15
KB Swing russo 3x15
Bench press DB 3x15
Pull-up 3x15
B)
Skill and drills - 10'
C)
800m run
800m run
50 air squat
600m run
50 sit-ups butterfly
400m run
50 Lunge OH (45/25)
200m run
50 box jump over
domingo, 1 de fevereiro de 2015
WOD 2/2/2015 - segunda-feira
A)
Warm-up 2 rounds
(4 times de 5 pessoas)
(4 times de 5 pessoas)
1 min row
1 min kipping pull-up
1 min kipping pull-up
1 min plank
1 min hip extension
1 min hip extension
1 min air squat
A)
Força:
row barbell
10-10-10-10
C)
AMRAP - 15 min
2/4/6/8...
Push-up hands release
Sit-up knife
Pistol
Assinar:
Postagens (Atom)