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WODS

Fique de olho nos WODs e venha preparado!!

Janeiro/2018

CFSB310118

Wednesday - CFSB Test 3

"CFSB Test3"

1 RM Back squats

1 RM Bench press

1 RM Deadlift

Time Cap - 30'

Technique - Back squat, Bench press e Deadlifts

Strength -

CFSB300118

Tuesday

EMOM 16'

A. 20 v-ups

B. 15 Kb swing

C. 10 Ring dips

D. 5 Overhead squats

Technique - Hang squat + squat clean + OHS

Strength - Barbell row

BLACK

70/53

155lbs / 105lbs

RED

53/35

135lbs / 95lbs

Ring dips - Band

BLUE

44/26

95lbs / 65lbs

Dips

WHITE

Ad. weight

6 dips

CFSB290118

Monday

5 Squat cleans

10 Cal.row

10 Pull ups

5 Kb Snatches

Amrap 15'

Technique - Bar muscle ups / Squat cleans

Strength -

BLACK

185lbs / 125lbs

53/35

RED

155lbs /105lbs

44/26

BLUE

115lbs / 75lbs

8 Pull ups - Band

35/18

WHITE

Ad.weight

Ring row

CFSB270118

Saturday - Partner wod

1000 row

20 clean and jerks

30 burpees over the bar

40 chest do bar pull ups

50 box jumps

2 rounds for time - Cap 28'

BLACK

155lbs / 105lbs

24" / 20"

RED

135lbs / 95lbs

Pull ups

BLUE

95lbs / 65lbs

Ring row

20" / 16"

WHITE

Ad. weight

Box

Step ups

CFSB260118

Friday

15 wall balls

15 déficit push ups

15 box jumps over

AMRAP 11´ 

Technique - Handstand push ups

Strength - Front Squats

BLACK

20/14

24"/20"

RED

9 ft

Push ups

BLUE

14/10

20"/16"

WHITE

10/8

Kness

Step ups

CFSB250118

Thursday

EMOM 20'

A. 3 thrusters

B. 6 hang cleans

C. 14/11 cal. row

D. Rest

Technique - Hang clean "tag"

Strength - Bench press 4x6 70%

BLACK

155lbs / 105lbs

155lbs / 105lbs

RED

135lbs / 95lbs

12/9

BLUE

95lbs / 65lbs

10/7

WHITE

Ad. weight

8/5

CFSB240118

Wednesday

15 Kb swings

30 double unders

Amrap 10'

Technique - Double unders

Strength - Deadlifts 4x6 70%

BLACK

53/35

RED

44/26

20 D.U.

BLUE

35/18

50 S.U.

WHITE

Ad. weight

30 S.U.

CFSB230118

Tuesday - CFSB Test2

"CFSB Test2"

1' Máx Pistols/Air squats

1' Rest

1' Máx Ring muscle ups / Chest to bar / Pull ups

1' Rest

1' Máx Handstand push ups / Abmat / Push ups

1' Rest

2 rounds

Technique - Back Squats 3" full

Strength - Back Squats 4x6 70%

CFSB220118

Monday

200 Run

5 burpees over the bar

5 power cleans "TAG"

5 burpees over the bar

5 rounds for time - Cap 20' - Challenge 15'

Technique - Snactch

Strength - Shoulder press 4x6 70%

BLACK

175lbs / 115lbs

RED

155lbs / 105lbs

BLUE

115lbs / 75lbs

4 rounds

WHITE

Ad. weight

3 rounds

CFSB200118

Saturday - Partner wod

0:00 - 20:00

20 handstand push ups

30 deadlifts

40 pull ups

550 run

25:00 - 32:00

Máx snatches

BLACK

225lbs / 155lbs

135lbs / 95lbs

RED

Abmat

185lbs / 115lbs

Band

115lbs / 75lbs

BLUE

Box

135lbs / 95lbs

Box

75lbs / 55lbs

WHITE

HR push ups

Ad. weight

Ring row

Ad. weight

CFSB190118

Friday

9 shoulder to overhead

11 box jumps

5 Rounds for time - Cap 12' - Challenge 6'

Technique - Pistol

Strength - Front squats 4x6 65%

BLACK

135lbs / 95lbs

30" / 24"

RED

115lbs / 75lbs

24" / 20"

BLUE

75lbs / 55lbs

20" / 16"

WHITE

Ad. weight

Step ups

CFSB180118

Thursday

EMOM 15'

A. 10 Wall balls

B. 12 Burpees

C. 14 Kb Swings

Quem faz ring muscle ups deverá realizar uma repetição antes de iniciar os exercícios.

Technique - Hang/Power/Squat clean

Strength - Power clean

BLACK

A. 30/20

C. 70/53

RED

A. 20/14

B. 10 burpees

C. 53/35

BLUE

A. 14/10

B. 8 burpees

C. 44/26

WHITE

A. 10/8

B. 6 burpees

C. Ad. weight

CFSB170118

Wednesday - Test 1

"CFSB Test1"

2' Máx double unders

2' rest

500 Row

2' rest

1 Mile run

Technique - Plyometric box

Strength - Bench press 4x6 65%

CFSB160118

Tuesday

9 Snatches "tag"

18 Toes to bar

50 Air squats

18 Toes to bar

9 Snatches "tag"

For time - Cap 15' - Challenge 9'

Technique - Kb swing

Strength - Press 4x6 65%

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

BLUE

75lbs / 55lbs

Knees to elbows

WHITE

Muscle snatch

Hanging knee haise

CFSB150118

Monday

EMOM 16'

A. 13 / 11 cal. Row

B. 10 Handstand push ups

C. 7 Deadlifts

D. Rest

Technique - Kipping / Butterfly pull up

Strength - Back Squats 4x6 65%

BLACK

265 / 175

RED

11 / 9 cal.row

abmat

225 / 155

BLUE

9 / 7 cal.row

box

175 / 115

WHITE

7 / 5 cal.row

hr push ups

ad. weight

CFSB130118

Saturday

30 Double unders

10 Pull ups

8 Burpees

6 Snatches 

For the AMRAP , have one partner work while the other rests, switching after a full round is completed.  If you're performing without a partner, rest 90 seconds between each round

BLACK

135 / 95

RED

115 / 75

BLUE

75 / 55

WHITE

Box

Muscle snatch

CFSB120118

Friday

21-15-9

Overhead squats

42-30-18

Push ups

For time - cap 12' - challenge 6'

Technique - Squat cleans and jerks

Strength - Bench press 4x6 65%

BLACK

95 / 65

RED

75 / 55

BLUE

55 / 35

WHITE

Front squats

21-15-9 Push ups

CFSB110118

Thursday

550 Run

550 Row

55 Double unders

3 Rounds for time - cap 25' - challenge 20'

Technique - Ring muscle ups

Strength -

RED

30 Double unders

BLUE

85 Single unders

WHITE

55 Single unders

2 Rounds

CFSB100118

Wednesday

EMOM 15'

a. 10 Chest to bar pull ups

b. 12 Kb Swings

c. 14 Box jumps

Technique - Double unders

Strength - Front Squats 4x6 65%

BLACK

70 / 53

30" / 24"

RED

Pull ups

53 / 35

24" / 20"

BLUE

Band / Ring row

44 / 26

20" / 16"

WHITE

Box

Ad.weight

Step ups

CFSB090118

Tuesday

7 Snatches "tag"

14 Burpees

21 Abmat sit ups

3 Rounds for time - Cap 12' - Challenge 8'

Technique - Hang Snatch

Strength - Barbell row

BLACK

135lbs / 95lbs

RED

115lbs / 75lbs

BLUE

75lbs / 55lbs

12 burpees

WHITE

Muscle snatch

10 burpees

CFSB080118

Monday

3 Bar muscle ups

6 Cleans

9 Toes to bar

12' Amrap

Technique - Handstand push ups / Strict hspu

Strength - Deadlifts 4x6 65%

BLACK

175lbs / 115lbs

RED

1 Bar muscle up

155lbs / 105lbs

BLUE

3 band/box

115lbs / 75lbs

Knees to elbows

WHITE

6 Pull ups

Ad. weight

Hanging knee haise

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