WODS

Fique de olho nos WODs e venha preparado!!

Junho/2018

CFSB300618

Saturday - Partner wod

Partner wod

100 Double unders

100 Pull ups

80 Double unders

80 Pistols

60 Double unders

60 Handstand push ups

40 Double unders

40 Cleans

For time - Cap 30"

BLACK

155lbs/105lbs

RED

80 Pull ups

Plate

Abmat

135lbs/95lbs

BLUE

Single unders x2

Box

Adap.

95lbs/65lbs

CFSB290618

Friday

10 Toes to bar

20 Kb Snatches

5 Rounds for time - Cap 13' - Challenge 9'

Technique - Shutte sprints

Strength - Shoulder press

BLACK

53/44

RED

44/35

BLUE

35/26

WHITE

Ad. weight

CFSB280618

Thursday

1' Cal.row

20" rest

1' Overhead squats

20" rest

1' Push ups

20" rest

4 Rounds

Technique - Skin the cat

Strength - Front squat

BLACK

95lbs/65lbs

RED

75lbs/55lbs

BLUE

55lbs/35lbs

WHITE

Barbell

Knee push ups

CFSB270618

Thursday

400 Run

15 Kbswings

12 Handstand push ups

3 rounds for time - Cap 18' - Challenge 11'

Technique - Back split jerk

Strength - Bench press

BLACK

56/44

RED

44/35

Abmat

BLUE

35/26

Box

WHITE

Ad. weight

HR push ups

CFSB260618

Tuesday

25-20-15-10

Thrusters

Burpees

Box jumps

For time - Cap 17' - Challenge 12'

Technique - Clusters

Strength - Back squats

BLACK

75lbs/55lbs

24"/20"

RED

65lbs/45lbs

24"/20"

BLUE

55lbs/35lbs

20"/16"

BLUE

Ad. weight

CFSB250618

Monday

3 Squat snatches

6 Cleans

9 Chest to bar pull ups

35 Double unders

Amrap 13'

Technique - Squat snatch

Strength - Deadlifts

BLACK

135lbs/95lbs

RED

115lbs/75lbs

Pull ups

25 D.U.

BLUE

75lbs/55lbs

Chest to bar - Box

50 S.U.

WHITE

Muscle snatch

Ring row

30 S.U.

CFSB230618

Saturday - Wod em trios

Wod em trios

1200 Row

45 Pull ups

45 Hang Snatches

2 Rounds

1200 Row

45 Handstand push ups

45 Overhead squats

2 Rounds


45 Burpees sync.

For time - Cap 40'

BLACK

95lbs/65lbs

RED

75lbs/55lbs

BLUE

55lbs/35lbs

CFSB220618

Friday

5 Hangs power cleans

10 Wall balls

5 Shoulder to overhead

10 Wall balls

Amrap 10'

Technique - Double unders

Strength - Ring dips/Arm curl

BLACK

155lbs/105lbs

20/14

RED

135lbs/95lbs

9ft

BLUE

95lbs/65lbs

14/10

WHITE

Ad. weight

CFSB210618

Thursday

200 Run

10 Snatches

5 Rounds for time - Cap 16' - Challenge 12'

Technique - Hang snatch + OHS

Strength - Back squats

BLACK

95lbs/65lbs

RED

75lbs/55lbs

BLUE

55lbs/35lbs

WHITE

Muscle snatch

CFSB200618

Wednesday

EMOM 20'

A. 2 Rope climbs

B. 15 Sumô deadlift high pull

C. 18 Box jumps

D. Rest

Technique - Sumô deadlift high pull

Strength - Bench press

BLACK

16ft

95lbs/65lbs

30"/24"

RED

13ft

75lbs/55lbs

24"/20"

BLUE

9ft

45lbs/35lbs

20"/16"

WHITE

3 from the floor

Ad. weight

Step ups

CFSB190618

Tuesday

1,2,3,4,5...

Squat clean and jerk 

Ring muscle up

Amrap 7'

Rest 2'

Burpees over the bar

Amrap 5'

Technique - Handstand push ups

Strength - Shoulder press

BLACK

175lbs/115lbs

RED

155lbs/105lbs

Bar muscle ups

BLUE

115lbs/75lbs

Box bar muscle ups

WHITE

Ad. weight

Pull ups

CFSB180618

Monday

PARTNER WOD

1200 Row

30 Toes to bar

30 Overhead squats

3 rounds for time - Cap 25' - Challenge 19'

Technique - Deadlift control

Strength - Deadlift

BLACK

95lbs/65lbs

RED

1000 row

75lbs/55lbs

BLUE

900 row

55lbs/35lbs

WHITE

800 row

Ad. weight

CFSB160618

Saturday - Partner wod

50 Box jumps over

40 Handstand push ups

30 Toes to bar

20 Snatches

2 Rounds

Cash out 1 Mile Run

For time - Cap 35'

BLACK

24"/20"

135lbs/95lbs

RED

Abmat

115lbs/75lbs

BLUE

20"/16"

Box

75lbs/55lbs

CFSB150618

Friday

EMOM 12'

A. 15/12 cal. row

B. 9 thrusters

C. 6 bar muscle ups

Technique - Bar muscle ups

Strength - Front squats

BLACK

115lbs/75lbs

RED

13/10 cal.

95lbs/65lbs

2-4 bar muscle ups

BLUE

11/8 cal.

65lbs/45lbs

6 box muscle bar

WHITE

9/6 cal.

Ad. weight

6 box chest to bar

CFSB140618

Thursday

"Super 100"

20 Kb swings

20 Abmat sit ups

20 Burpees

5 Rounds for time - Cap 21' - Challenge 15'

Technique - Toes to bar

Strength - Bench press

BLACK

53/44

RED

44/35

17 burpees

BLUE

35/26

15 burpees

WHITE

Ad. weight

10 burpees

CFSB130618

Wednesday

10 Push jerks

30 Air squats

50 Double unders

Amrap 12'

Technique - L-Sit

Strength - Deadlifts

BLACK

135lbs/95lbs

RED

115lbs/75lbs

35 D.U.

BLUE

85lbs/55lbs

75 S.U.

WHITE

Ad. weight

50 S.U.

CFSB120618

Tuesday

400 Run

30 Pull ups

20 Snatches

30 Pull ups

400 Run

For time - Cap 17' - Challenge 12'

Technique - Kb snatch

Strength - Ring dips / Arm curl

BLACK

115lbs/75lbs

RED

24 pull ups

95lbs/65lbs

BLUE

30 box pull ups

75lbs/55lbs

WHITE

20 ring row

Ad. weight

CFSB110618

Monday

5 cleans

5 front squats

10 handstand push ups

5 Rounds for time - Cap 16' - Challenge 10'

Technique - Bear complex

Strength - Back squats

BLACK

155lbs/105lbs

RED

135lbs/95lbs

Abmat

BLUE

95lbs/65lbs

Box

WHITE

Ad. weight

HR push ups

CFSB090618

Saturday - Trios

1' Cleans

20" rest

1' Cal. Row

20" rest

1' Kb snatches

20" rest

8 Rounds

BLACK

175lbs/115lbs

53/44

RED

155lbs/105lbs

44/35

BLUE

115lbs/75lbs

35/26

WHITE

Ad. weight

CFSB080618

Friday - Barraza

"Barraza"

200 run

9 deadlifts

6 burpees bar muscle ups

Amrap 18' - Compare to 17/11/17

Technique - Plyometric

Strength - Ring dips / Arm curl

BLACK

275lbs/185lbs

RED

225lbs/155lbs

2 Burpees muscle ups + 4 Burpees pull ups

BLUE

175lbs/115lbs

6 Burpees pull ups

WHITE

Ad.weight

6 Burpees box pull ups

CFSB070618

Thursday - Open 13.4

Open 13.4

3 Cleans and jerks

3 Toes to bar

6 Cleans and jerks

6 Toes to bar

9 Cleans and jerks

9 Toes to bar

... Amrap 7'


Rest 2'


Wall balls

Amrap 5'

Technique - Complex cleans

Strength - Back squats

BLACK

135lbs/95lbs

20/14

RED

115lbs/75lbs

9ft

BLUE

75lbs/55lbs

HKR

14/10

WHITE

Ad. weight

10/8

CFSB060618

Wednesday

EMOM 16'

A. 20 KB swings

B. 15 handstand push ups

C. Máx row

D. Rest

Technique - Hanging windshield wiper

Strength - Bench press

BLACK

53/44

 

RED

44/35

12 - Abmat

BLUE

35/26

10 - Box

WHITE

Ad. weight

HR push ups

CFSB050618

Tuesday - Fran

"Fran"

21-15-9

Thrusters

Pull ups

For time - Cap 10' - Challenge 5' - Compare to 04/09/17

Technique - Rope climb

Strength - Front squats

BLACK

95/65lbs

RED

75lbs/55lbs

Band

BLUE

65lbs/45lbs

Box

WHITE

Ad. weight

Ring row

CFSB040618

Monday

OPEN 14.1

30 Double unders

15 Power snatches

Amrap 10'

Technique - Complex snatch

Strength - Deadlifts

BLACK

75lbs/55lbs

RED

65lbs/45lbs

20 D.U.

BLUE

55lbs/35lbs

50 single unders

WHITE

Muscle snatch - Barbell

30 single unders

CFSB020618

Saturday - Partner wod

Amrap 25' with a partner:
Complete as many rounds as possible in 25 minutes:

30 double-unders
15 Wall balls
10 Chest to bar pull ups
5 Burpees over medball

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

20/14

RED

20 D.U.

9ft

Pull ups

BLUE

50 S.U.

14/10

Chest to bar box

WHIE

30 S.U.

10/8

Ring row

CFSB010618

Friday

5 Squat cleans

10 Handstand push ups

15 Kb Swings

200 Run

4 Rounds for time - Cap 20' - Challenge 15'

Technique - Hollow rock

Strength - Kneeling push press

BLACK

185lbs/125lbs

53/44

RED

155lbs/105lbs

Abmat

44/35

BLUE

115lbs/75lbs

Box

35/26

WHITE

Ad. weight

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