22/11

84 burpee

WOD
AMRAP 15min.
5 push-up
10 sit-up
15 double under

12

After bash
muscle-up

15/11

76 burpee

snatch pratice

21-15-9
thruster
push-up

t2b
samson streach

10/11

WU
72 burpees
400m run

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

7+50metros

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

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

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.

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)

29/09

Desafio 100 dias de burpee- 30 dia

Warm up:
3 Rounds

10 Pull Ups
10 Ring Dips
10 Sit Ups
10 Back Extensions
Samson Stretch
10 Rep of a Weakness 

Skill:

Squat

WOD:

"Cindy"

In 20 minutes complete as many rounds as possible of:

5 Pull-Ups

10 Push-Ups

15 Squats

15+4 pull-up

After Party:

Kettlebell Snatch Work

23/09

Desafio 100 dias de burpee - 24º dia

Warm-up
400m run
30 pass over
30 figure 8
30 scorpion streatch
400m run

time:8'20"

WOD:
 

10 min worth of 5x3 Weighted push ups 14, 20, 30.40.50 (2rep.)

then ...

In 15 Minutes find 1 Rep Max Jerk

(min. 50kg, máx 75kg) 

18/09

Desafio 100 dias de burpee - 19º dia

Acumulados: 190

Warm-up

LPO system 

WOD

50 snatch (40kg)

50 C+J

Bar down = 10 push up.

time: 26' +140push-up

13/09

Desafio 100 dias de burpee - 14º dia

acumulados: 105

Warm up
3x (20 kg)
10 OHS
10 DF
10 press
10 bench press

press
5-5-3-3-1-1
40-45-47,5-50-52,5-55(fail)

WOD
21-15-9
pull-up
dip
push-up
sit-up


after bash
hand stand push-up pratice

dia 10/09

Desafio 100 dias de burpee - 11º dia

Acumulados: 66

Warm-up
3pull-up
3dip
4pull-up
4dip
5pull-up
5dip

WOD
400m run
100 push-up
400m run
100 sit-up
200m run
50 push-up
200m run
50sit-up
100m run
25 push up
100m run
25 sit-up
100m run
25 push-up
100m run
25 sit-up

treino 30/08

Warm Up

Group Dynamic Warm-Up

WOD

"Half McGhee"

In 15 minutes complete as many rounds and reps as possible of:

5 Deadlift (100kg)
13 Push-Ups
9 Box Jumps (*)
total: 9 +4DL
After Bash

Group Stretch

treino 11/08

Manhã
WOD - Cindy
AMRAP
5 pull-up
10 push-up
15 air squat

15 +3 flex