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

30/10

61 burpee

29/10

60 burpees

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

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

22/10

Burpees 53

row 3k

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'

20/10

51 Burpees

wod
on the minute (30 min)
inch worm
squat
push-up
abs

each minute +1 rep
best 12.

19/10

Warm Up 

50 burpees

Skill

Squat Clean

WOD

Five rounds for time of:

50kg Squat Clean 7 reps

14 Kettlebell Swings20kg

 

11'38"

After Bash

Shoulder Release

18/10

Burpees: 50

Warm up

3 Rounds

5 Burpee Broad Jump
10 Inch Worm

Then...

Set Up WOD Station

Skill

Push Press

WOD

"Jack"
Complete as many rounds as possible in 20 minutes of:

50kg Push press, 10 reps
10 KB Swings, 20 kg
10 Box jumps, 50 cm
9+10 push press

After Bash

400m SPRINT! (1'31")

17/10

Warm up


Run 500m
50 burpees

Skill

Power Clean

WOD

"The Chief"

Max rounds in 3 minutes of:

60kg Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

(Scaling Options Available From Your Coach in Class)

After Bash

Mobility!(ombro)

15-16/10

burpees
dia 15-46
dia 16-47

14/10

 Burpees: 45

Warm up:
3 X 10

"CrossFit Warm Up"

Pull Up
Ring Dips
Sit Ups
Back Extensions
Overhead Squats
Samson Stretch
Weakness

 

Skill:

Thrusters

WOD:

Thurster / Kettle Bell Ladder

AMRAP in 8 Minutes

1 Thruster (42,5)
1 Kettlebell Swing (24)
2 Thrusters
2 Kettlebell Swing
3 Thrusters
3 Kettlebell Swing

Onward Upward untill 8 Minutes Passes!

9+2kbs

After Party:

Muscle Up Progressions and Work

13/10

Burpee
45

Warm up

"Paleo Challenge Pre-WOD Test"

For Time:
500m Row (run)
40 Squats
30 SIt-Ups
20 Push-Ups
10 Pull Ups

Skill

Push Press

WOD

Push Press

3X5

(Scaling Options Available From Your Coach in Class)

After Bash

7-6-5-4-3-2-1

Pull Ups
Toes to Bar

12/10

Burpees

Warm up

3 X 15

"CrossFit Warm Up"

Pull Up
Ring Dips
Sit Ups
Back Extensions
Overhead Squats
Samson Stretch
Weakness

Skill

Snatch

WOD 

"Randy"

For Time:
75 Reps Power Snatch (75/55)

10'51"

10/10 +11/10

burpees: 41



Warm up

100 Jumping Jacks

WOD

Run 5K

After Bash

Have Fun

11/10
WOD:
A.       40KB Swings, 32 Pull-ups
          32KBS, 16 pull-ups
          24KBS, 12 pull-ups
          16KBS, 8 pull-ups
          8KBS, 4 pull-ups
Russian style for KBSs, 20min time cap.

B.     2 minute challenge Toes to Rings    

09/10

40 burpees

08/10

40 burpees

07/10

Burpees 38.

Warm up:
3 X 10

"CrossFit Warm Up"

Pull Up
Ring Dips
Sit Ups
Back Extensions
Overhead Squats
Samson Stretch
Weakness 

Skill:

How to properly scale and attack this WOD

WOD:

5 Rounds for time

6 Handstand push-ups (trx)
12 Chest-to-bar pull-ups (trx row)
24 Weighted walking lunges (medball)
(15 Minutes Cap)

13'36"

Tabata DU
9...

06/07

burpees

100 unbroken
37 desafio

05/10

Desafio 100 dias de burpee - 36ºdia

Warm up:
Junk Yard Dog

Then...

 Work on a weakness...

Skill:

Squat Clean

WOD:

Find your 3 Rep Max Squat Clean

(10 Minutes to Establish) 

67,5 kg

 

"Clean up the ladder"

1 Sqaut Clean the first minute, 2 on the second, 3 on the third until you can no longer complete the number of Squat Cleans in that minute.

50kg

*Scaling Options Available in Class by Your Coach*

After Party:

Kettle Bell Swing Technique

04/10

Desafio 100 dias de burpee - 35º dia

Warm up:
Find your 3 Rep Max Thruster 

Skill:

Thruster

WOD:

"Fran"
 21-15-9

Thrusters DB (20kg)
Pull Ups

12'

After Party:

3 Rounds

30 Second Hallow Hold
30 Second Handstand Hold

03/10

Warm up:
Dynamic Warm Up
Brupees (desafio 34)
Then...

Find a Max Height Box Jump (106cm)

Skill:

Wall Ball

WOD:

"Kelly"
5 Rounds For Time:
Run 400 meters
30 box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

38' 58"

After Party:

 Push Ups