08/12

07/12

06/12

05/12

04/12

03/12

02/12

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

24/11

86 burpees

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

12'

DL pratice

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!

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

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

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)

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

15/11

76 burpee

snatch pratice

21-15-9
thruster
push-up

t2b
samson streach

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!

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

10/11

WU
72 burpees
400m run

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

7+50metros

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

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)

07/11

For TIME:

• 69 Burpees 

Recover 5 minutes, then AMRAP in 5 minutes:

• 5 Bar Pull Ups  
• 10 Push Ups 
• 15 Squats  

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

06/11

rest

68 burpees

row 20 min

05/11

67 burpees

W/U
3x
PVC OHS
pull-up (super band)
good morning pvc

wod
row 2k
time: 8'34

04/11

burpees
alongamento

03/11

burpees

DL 1RM
130kg

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

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

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'