quinta-feira, 1 de dezembro de 2011

01/12

burpee

30/11

burpee

WOD
run 5k

24'46"

29/11

burpee

wod

FRAN

thursters (db)
pull-up
21-15-9

15'19"

28/11

burpee

WOD

Annie

50-40-30-20-10
Double under
sit-up



7'37"

27/11

burpee

26/11

burpees

25/11

sexta-feira, 25 de novembro de 2011

24/11

86 burpees

WOD
800m run
3 HSPU
6 KBS 32kg
400m
6HSPU
12 KBS
200m
9HSPU
18KBS
100m

12'

DL pratice

quarta-feira, 23 de novembro de 2011

23/11

Warm Up84 burpees



Skill

Hang Squat Snatch

WOD

"2009 Couplet"

Three rounds for time of:

30 Wallball shots, 10 kg
35kg Squat snatches, 30 reps (movement initiates with barbell below the knees)

35'


After Bash
Mobility...

Hip Flossing!

terça-feira, 22 de novembro de 2011

22/11

84 burpee

WOD
AMRAP 15min.
5 push-up
10 sit-up
15 double under

12

After bash
muscle-up

21/11

83 Burpees
Find 1RM BeNCH PRESS 
80-82,5-85

Warm Up
3 Rounds

5 Strict Pull Ups
5 Strict Ring Dips
10 Hallow Rocks
15 Over Head Squat (PVC)


Skill

Muscle Ups

WOD

"Jackie"

Row 1000m
50 Thrusters (45lb)
30 Pull ups

14'58"

20/11

113 burpees

19/11

82 burpees

Curso levantamento olimpico

sábado, 19 de novembro de 2011

18/11

80 burpees
Xfit MMA wod.

3x
1'soco
1'DLHP
1'burpee
1'push press
1'joelheo bola
1' rest


Skill

Pull Ups

WOD

"Sit to Pull!"


55 sit-ups
5 pull-up
45 sit-ups
10 Pull-ups
35 sit-ups
15 Pull-ups
25 sit-ups
20 Pull-ups
15 sit-ups
25 Pull-ups

(15 Min Cap)
(Scaling Options Available From Your Coach In Class)

After Bash
Hang Power Snatch Drills

sexta-feira, 18 de novembro de 2011

17/11

80 burpees



Warm Up
3 Rounds

15 Kettlebell Halos
10 Windmills each Arm
5 Kettle Bell Snatch
(1.5/1 Pood)
Skill

Double Under Clinic

WOD

"Jumping Cleans!"


5 Rounds

35 Double Unders
2 Squat Cleans

Score is Load Lifted For Clean and Time

(15 Min Cap)
(Scaling Options Available From Your Coach In Class)

After Bash
Tabatta Squat Cleans 

(75/55)

quinta-feira, 17 de novembro de 2011

16/11

78 burpees

WOD : For Time
200m Run
21 Dumbbell Hang Power Cleans
21 Squats
400m Run
15 Dumbbell Hang Power Cleans
15Squats
600m Run
9 Dumbbell Hang Power Cleans
9  Squats
800m Run

terça-feira, 15 de novembro de 2011

segunda-feira, 14 de novembro de 2011

14/11

76 burpees

ladder drills

Running Down a Dream"

1600m Run
Rest 3 Min
800m Run
Rest 2 Min
400m Run

tempo: 17'43"

After Bash
Balance Drills!

sábado, 12 de novembro de 2011

12/11

74 Burpees

11/11

73 burpees


Crossfit Total

1RM
-back squat* 80-90-95-100-105-107,5-110-115
-press 40-42,5-45-47,5-50
-Deadlift 120-125-130-135-140-145-147.5-150-152,5-155

total:310 kg

quinta-feira, 10 de novembro de 2011

10/11

WU
72 burpees
400m run

WOD
AMRAP 10 min.
100 run
10 pushup
10 situp
10 air squat

7+50metros

quarta-feira, 9 de novembro de 2011

09/11

71 burpees

WOD : A1. Press 5-5-5
                  40-42,5-45
           A2. AMRAP Strict Pullups, Rest

          B1. 20min AMRAP
                10 DB thrusters
                30 Double Unders
                20 Situps
 7+20 DU

terça-feira, 8 de novembro de 2011

08/11

Warm Up
70 burpee
400m run

10 Minutes to find your 1 Rep Max Deadlift 
120-130-132,5-135-137,5-140-142,5-145

WOD


30-20-10

Deadlifts BW (87,5/kg)
wall ball (10kg)



segunda-feira, 7 de novembro de 2011

07/11

For TIME:
Recover 5 minutes, then AMRAP in 5 minutes:
Recover 5 minutes, then for TIME:
100 Jump Rope Double Under

quarta-feira, 2 de novembro de 2011

02/11

Warm Up

64 burpees

Skill

Toes to Bar

WOD


3 Rounds For Time Of:

 Max Reps in 1 Minute Of:

Toes To ring
Ondulação corda
Wall Balls 10kg
Box Jumps 50 cm

Rest 30 Seconds Between Rounds.

Score is Total Reps

terça-feira, 1 de novembro de 2011

01/11

63 Burpees

Warm Up
3 Rounds

CrossFit Warm Up

Overhead Squat
Pull Up
Ring Dip
Sit Up
Good Mournig
HSPU

Skill

Squat Clean

WOD

21-15-9

Squat Clean(50kg)
push-up

16' 33"

After Bash
50 Hollow Rocks

segunda-feira, 31 de outubro de 2011

31/10

62 Burpees

Warm Up
3 Rounds

30 Mountain Climbers
15 Push Ups
10 Sit Ups

Skill

15 Explosive Broad Jumps

WOD


Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

(Scaling Options Available From Your Coach In Class)

After Bash
100 Ab Mat Sit Ups

sexta-feira, 28 de outubro de 2011

28/10

Warm Up
60 burpees

Skill

Back Squat

WOD


Back Squat

10(12)-1-20-1-30-1-1

70-80-65-90-40-100-105-110 kg


27/10

58 burpees
Warm Up
1 Round CrossFit Warm Up

10 Pull Ups
10 Over Head Squats
10 Ring Dips
10 Sit Ups
10 Back Extensions
10 Rep of a Weakness

Skill

2-3 Reps on the Minute for 10 Minutes
 Dips 

WOD


Three rounds for time of:

40kg Overhead squat, 10 reps
50 Double-unders


8"39"

(Scaling Options Available From Your Coach In Class)

After Bash
3 X 1:00 min
 Farmer Hold
24-26-26 kg

26/10

57 Burpee 

25/10

Warm Up
burpees 
2x 30



WOD


Three rounds for time of:

Run 200 meters
7 Muscle-ups (7 trx row/ 7 trx dip)
Run 200 meters
7 Handstand push-ups (trx)
Run 200 meters
30 second L-sit hold (trx)
Run 200 meters
20 One legged squats (trx)


28'


After Bash
57 burpess

segunda-feira, 24 de outubro de 2011

24/10

55 Burpees

Warm Up
  3 Rounds:
3 Pull-Ups
6 Push-Ups
9 PVC Overhead Squats

Skill

Overhead Squat

WOD

"Nancy"
5 Rounds For Time:
15 Overhead Squats (95/65)
400m Run
26'25"

After Bash
3 x Max Reps Monkey Hangs
(Hang from the bar with one arm for as long as possible)
Your score is the cumulative time over 3 sets
34"

23/10

Skill

Bent Over Row

&

Barbell Step Up's 
 54 Burpees


WOD

50 -  20'' barbell Step ups (135/95)

Then...

3 X 10 bent over row

(Scaling Options Available From Your Coach in Class)

After Bash
Tabatta Handstand Hold

sexta-feira, 21 de outubro de 2011

21/10

Burpees: 52

Warm Up
Dynamic Warm Up


Skill

Gaming the WOD

WOD

Three rounds for time of:

Run 200 meters
20 Pull-ups (TRX)
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

time: 27'