quarta-feira, 12 de dezembro de 2012

#WOD - 12/12/12

#WOD 1

3 Rounds FOR TIME

400 Mts Run
20 Shoulder to Overhead 75#

----


terça-feira, 11 de dezembro de 2012

#WOD 11/12 - FOR TIME

#WOD 1

3 Rounds FOR TIME

7 Deadlift 225#
30 Squats
7 Handstand Push Up

domingo, 9 de dezembro de 2012

I'm back!

After a long time i'm here to say: i'm back! 

Ready to CrossFit Games Open 2013 in 3,2,1...:

WOD 1 


95 Pound Overhead Squat 30 Reps
7 Muscle Ups Bar 
95 Pounds Overhead Squat 20 Reps
5 Muscle Ups Bar


---

10' Rest

Then...

WOD 2



30 Cal Row
10 Power Clean 95#
2' Rest
20 Cal Row
8 Power Clean 125# 
2' Rest
15 Cal Row
6 Power Clean 155#
2' Rest
10 Cal Row
4 Power Clean 185#
2' Rest
5 Cal Row
2 Power Clean 215#

sábado, 22 de setembro de 2012

#WOD - 22/09

WOD

FOR TIME

300 Double Unders
200 Sit Up
100 Push Up

quinta-feira, 30 de agosto de 2012

#WOD - 30/08

WOD

16 ROUNDS

20" AMRAP Air Squat
10" Rest

terça-feira, 28 de agosto de 2012

#WOD - 28/08

WOD

5' AMRAP

6 Dips
1 Clean 135#

terça-feira, 14 de agosto de 2012

#WOD - 14/08

WOD

FOR TIME

250 Double Unders
250 Push Up
250 Air Squat
250 Dips 

sábado, 11 de agosto de 2012

#WOD - 11/08

WOD

3 Rounds 

6 Deadlift 155#
Dips Max Reps
50 Double Unders
1' REST

quinta-feira, 5 de julho de 2012

#WOD - 05/07

WOD


5' AMRAP


5' Ground to Overhead

quarta-feira, 4 de julho de 2012

#WOD - 04/07

WOD


FOR TIME


1000 Mts ROW
900 Mts Run
50 Push HO
40 Air Squat
30 Deadlift 175#
100 Mts Row
900 Mts Run


From: CrossFitBHhttp://crossfitbh.com.br/plus/modulos/noticias/ler.php?cdnoticia=31 

terça-feira, 3 de julho de 2012

#WOD - 03/07

WOD


10 Box Jump 24"
300 Mts Run
9' AMRAP Double Unders
1' Rest
5' AMRAP Flutter Kicks
1' Rest
3' Wall Ball
1' Rest
300 Mts Run
10 Box Jump 24"

sexta-feira, 29 de junho de 2012

#WOD - 29/06

WOD


FOR TIME


70 Pull Ups


Odds everytime that falls from the bar : 350 Mts Run

quinta-feira, 28 de junho de 2012

#WOD - 28/06

WOD


Death By...


Power Snatch 75#


Rest 3'


Power Clean 75#

sexta-feira, 22 de junho de 2012

#WOD - 22/06

WOD


FOR TIME


350 Mts Run w/ Medball 20#
20 Burpee
350 Mts Run w/ Medball 20#
15 Burpee
350 Mts Run w/ Medball 20#
10 Burpee
350 Mts Run w/ Medball 20#
5 Burpee



quarta-feira, 20 de junho de 2012

#WOD - 20/06

WOD


10' AMRAP


5 Power Snatch 95#
10 Push Up
5 Kettlebell Swing 20kg
10 Canivete