WOD 290714

 

BenchPress 4-2-4-2-4

 

PowerClean (Drill)

 

3Rondas TABATA-Circuito

WallBall

BoxJumps

T2Rings

BarMuscleUp ou PullUps

FrontSquat

HSPU

BurpeeOTBumpers

DU

 

WOD 280714

 

BackSquat 4x5

 

 

SNATCH Session

Kettlebell CnJ Session

 

 

AMRAP 12´

10 Kettlebell Clean n Jerk Alt

15m Sprint

10 Kettlebell Swing

15m Sprint

WOD 260714 (INAUGURAL)

10h

Aquecimento

 

AMRAP 4´

8 BumperG2OH

8 BurpeesOverTheBumper

Rest 1´

AMRAP 3´

6 BumperG2OH

6 BurpeesOTB

Rest 1´

AMRAP 2´

4 BumperG2OH

4 BurpeesOTB

 

11h

Demonstração de AdvanceCrossFit

 

11.15h

Demonstração CrossFitKids ;)

WOD 250714

StrictPress 1RM

 

Cada30"x6´4KBLunges

 

10x Clean + HangClean

 

EMOMx14´

Par: 8KcalRow + 10DU

Impar: 5HangClean + 5 PullUps

 

WOD 240714

 

Cada30"x10´ 1DeadLift

 

5R

10 T2B

10 WallBall

10 HangPowerClean 

 

CashOut

TABATA PushUps(X)

WOD 230714

EMOMx7' 5T2B + Sprint

 

PowerSnatch

10x PowerSnatch + HangPowerSnatch

 

 

4R (timeCap 14´)

5 PowerSnatch

10 DeadLift

15 BurpeesOverTheBar

 

 

CashOut

Cada30"x5´1MuscleUp

WOD 220714

BackSquat 5x2

 

PowerClean

10x PowerClean + HangPowerClean

Alguns Singles ;)

 

AMRAP 8´

5 FrontSquat 

3 HandStandPushUps

10 DoubleUnders

Nota: a cada min 5/3 WallBalls

 

CashOut

Cada30"x5´3 RingsPushUps