WODS

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Junho/2017

CFSB220617

1,2,3...10

Power Cleans

10,9,8...1

Box Jumps

 

Technique - Sumô deadlift high pull

Strength - Deadlift

BLACK   

135 / 95 lbs 

30" / 24"

RED

115 / 75 lbs

24" / 20" 

BLUE

75 / 55 lbs

20" / 16"

WHITE

Ad. Weight

Step ups

CFSB210617

EMOM 16'

A.3 Snatches

B.12 Chest to bar

C.18/15 Cal. Row

D.Rest

 

Technique - Muscle Snatch / balance

Strength - Bench press

BLACK   

155 / 105 lbs

 

 

RED

135 / 95 lbs

Pull ups

15 / 12

BLUE

95 / 65 lbs

Band

13 / 10

WHITE

Ad.weight

Band

10 / 7

CFSB200617

Buy in 20 toes to bar

12 Kb Swings

24 Walking lunges with ketlebell

5 Rounds 

Cash out 20 toes to bar

For time - cap 15' - Challenge 9'

 

Technique - KB Clean and jerk

Strength - Back squats

BLACK   

70 / 53 lbs 

RED

53 / 35 lbs

BLUE

44 / 26 lbs

WHITE

Ad.weight

CFSB190617

3 Thrusters

5 Hang cleans

7 Burpees over the bar

9 Handstand push ups

11' Amrap

2'   Amrap burpees

 

Technique - Complex (pull ups,chest to bar e bar muscle ups)

Strength - Shoulder press

BLACK   

155 / 105 lbs 

 

RED

135 / 95 lbs

Abmat

BLUE

95 / 65 lbs

Box

WHITE

Ad. weight

Push ups

CFSB160617

3 Snatches

6 Thrusters

9 Toes to bar

12 Box jumps

5 Rounds for time - cap 18' - challenge 13'

 

Technique - Muscle/Power snatch

Strength - Front squats / Strict Handstand push ups

  

BLACK   

135 / 95 lbs 

24" / 20"

RED

115 / 75 lbs

24" / 20" 

BLUE

75 / 55 lbs

20" / 16"

WHITE

Ad. weight

Step ups

CFSB140617

3 Bar muscle ups

6 Handstand push ups

9 Burpees

12 Wall balls

15' Amrap

 

Technique - Toes to bar

Strength - Bench press / Strict pull ups

BLACK   

20 / 14 lbs 

 

 

RED

1-2 Bar muscle ups

Abmat

20 / 14 (9ft) lbs

BLUE

Chest to bar

Box

14 / 10 lbs

WHITE

Pull ups

Push ups

10 / 8 lbs 

CFSB130617

50 Double unders

25/20 Cal. Row

9 Clean and jerks

3 Rounds for time - cap 16' - challenge 11' 

 

Technique - Squat clean and jerk

Strength - Deadlifts/KB Press

BLACK   

155 /105 lbs 

 

RED

135 / 95 lbs

35 double unders 

BLUE

95 / 65 lbs

100 Single unders

20 / 15 cal. row

WHITE

Ad.weight

50 Single unders

17 / 12 cal. row

CFSB120617

Helen

Helen

400 Run

21 Kb swings

12 Pull ups

3 Rounds for time - cap 17' - challenge 11' (compare to 13/09/16)

 

Technique - Overhead squats

Strength - Back squats

  

BLACK

53 / 35 lbs 

RED

44 / 26 lbs

BLUE

35 / 18 lbs

Band

WHITE

Ad.weight

Box

CFSB100617 - Team Wod

Partner wod

60 Deadifts

60 Chest to bar

50 Power cleans

50 Toes to bar

40 Squat cleans and jerks

40 Handstand push ups

200 Double unders

For time-cap 30' - challenge 23'

BLACK   

155 / 105 lbs  

RED

135 / 95 lbs

BLUE

115 / 75 lbs

WHITE

Ad. weight

CFSB090617

EMOM 12'

A. 4 Clusters

B. 5 Bar muscle ups

C. 9 Box jumps

 

Technique - Bar muscle ups

Strength - Bench press

BLACK   

135 / 95 lbs 

30" / 24" 

 

RED

115 / 75 lbs

1-3 B.MU

 24" / 20"

BLUE 

75 / 55 lbs

Band / Box

20"/16"

WHITE

Ad.weight

Pull ups

Step ups

CFSB080617

70 KbSwing

60 Ring push ups

50 Abmat sit ups

40 Cal.Row

For time - cap 16' - Challenge 11'

 

Technique - Turkish get up

Strength - Back squats

BLACK   

53 / 35 lbs

 

RED

44 / 26 lbs

HR Push ups 

BLUE

35 / 18 lbs

Push ups

35 Cal. row

 

WHITE

Ad. weight

40 Knee push ups

30 Abmat sit ups

30 Cal. Row

CFSB070617

6 Snatches

12 Toes to bar

200 Run

4 Rounds for time cap -21' - Challenge 16'

 

Technique - Power e Squat Snatch

Strength -  Barbell Row

  

BLACK   

135 / 95 lbs

RED

115 / 75 lbs

BLUE

75 / 55 lbs

Knees to elbows

WHITE

Ad.weight

Hanging knee raise

CFSB060617

60 Double unders

40 Wall balls

20 Handstand push ups

2 Rounds for time cap -14'- Challenge 9' 

 

Technique - Handstand Walk

Strength - Front squat

  

BLACK   

20 / 14 (10ft) lbs 

 

 

RED

45 Double unders

20 / 14 (9ft) lbs

Abmat

BLUE

120 Single unders

14 / 10 lbs

Box

WHITE

60 Single unders

10 / 8 lbs

Push ups

CFSB050617

3 Cleans

7 Burpees over the bar

11 Pull ups

13'AMRAP

 

Technique - Hang,Power e Squat cleans

Strength - Deadlift

BLACK

205 / 135 lbs 

RED

175 / 115 lbs 

BLUE

115 / 75 lbs

WHITE

Ad. weight

CFSB030617 - Black

A.

150 Double unders

30 Overhead squats 135 / 95

150 Double unders

B.

15 Hang clean and jerks 175/115

400 Run (200x200)

30 Handstand push ups 

400 Run (200x200)

30 Bar muscle ups

400 Run (200x200)

30 Handstand push ups

400 Run (200x200)

15 Hang clean and jerks

For time - cap 37' - Challenge 29'

  

CFSB030617 - Team Wod

Partner wod

A.

150 Double unders

30 Overhead squats

150 Double unders

B.

15 Hang clean and jerks

400 Run (200x200)

30 Handstand push ups

400 Run (200x200)

45 Chest to bar pull ups

400 Run (200x200)

30 Handstand push ups

400 Run (200x200)

15 Hang clean and jerks

For time - cap 37' - Challenge 29'

BLACK

A. 115 / 75 lbs

B. 155 / 105 lbs

RED

A. 95 / 65 lbs

B. 135/95 lbs

BLUE

A. 65 / 45 lbs

B. 95 / 65 lbs

WHITE

Ad. weight

 

CFSB020617

EMOM 16'

A. 5 Power cleans "tag"

B. 10 Pistols alternating legs with KB

C. 15 Burpees

D. Rest 

 

Technique - Snatch Balance

Strength - Back Squats

BLACK

185 / 125 lbs

 

RED

155 / 105 lbs

12 Burpees

BLUE

115 / 75 lbs

10 Burpees

WHITE

Ad. Weight

8 Burpees

CFSB010617

27-21-15-9

Thrusters

Toes to bar

For time - cap 15' - Challenge 10'

 

Technique - Ring push ups / Double unders

Strength - Bench press

BLACK

95 / 65 lbs  

RED

75 / 55 lbs

BLUE

55 / 35 lbs

WHITE

Ad. Weight

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