Semana: 23/01/2017 – 28/01/2017
Segunda-feira, 23 de Janeiro de 2016. 

WOD

Time Cap 15’

9-9-6-6-6-3-3-3-3

Burpee Pull Up

Split Jerk (135/85lbs)
Extra:

Time Cap 10’

5×6 Ring Muscle Up
Terça-feira, 24 de janeiro de 2016.

Strenght 10’

15-8-8-6-6-6

Deadlifit 

Escala:

15 = 225/175lbs

8 = 265/205lbs

6 = 295/225lbs

WOD

EMOM 10’

5 Squat Clean (135/105lbs)
EMOM 10’ 

12 Jump Step Up
EMOM 10’

6 Ring Dips

9 Montain Climb

12 Sit Up
Quarta-feira, 25 de janeiro de 2016.
WOD 
5’ AMRAP

Thruster (95/65lbs)
Tabata Strict Pull Up
5’ AMRAP

Double Unders
Tabata Push Up
5’ AMRAP

Box Jump (24/20”)
Tabata Air Squat
Quinta-feira, 26 de janeiro de 2016.
WOD
Time Cap 15’

5 Rounds

6 Power Clean (135/85lbs)

12 Ring Dips

15 “V” Sit
Extra:
Barbells Club

Time Cap 5’

4×3 Snatch High Pull (135/85lbs)
Time Cap 5’

4×3 Clean High Pull (165/115lbs)
Sexta-feira, 27 de janeiro de 2016.
Strenght
Time Cap 5’

5×6 Front Squat (185/135lbs)
WOD

15.2
From 0:00-3:00 minutes
2 rounds of:

10 Overhead Squats (95lbs/65lbs)

10 Chest to Bar Pull-ups

From 3:00-6:00 minutes
2 rounds of:

12 Overhead Squats (95lbs/65lbs)

12 Chest to Bar Pull-ups
From 6:00-9:00 minutes
2 rounds of:

14 Overhead Squats (95/65lbs)

14 Chest to Bar Pull-ups

Obs: Pontuação é o total de reps, marcar na lousa quantas repetições tem em cada estágio.
Extra: 

300 Double Under or 600 Single in 10’
Sábado, 28 de janeiro de 2016.

WOD
Teams of 3

Time Cap 30’

1200mts Run (Together)
Then:

AMRAP

12 Calories Row

12 Burpees

12 Wall Ball (20/14lbs)

12 Kettlebell (32/24kg)

*Full rounds, then change partners
Obs.: 

Duplas Time Cap 20’

Sozinho Time Cap 15’
Extra:

5 Rounds or 10’

12 Ring Dips

15 High Pull (45/35lbs)
“We miss you @pirulitocrossfitter” 
#crossfitgamesopen #muscleup #wod #workout #coachtecomartins #bodymindandsoul #fitness #fitnesslifestyle #fitnesslife #health #healthylifestyle #healthylife #crossfit #crossfitgames #crossfitter #crossfitlife #crossfitlifestyle #fitnesscommunity #saturday

Sexta-feira, 20 de Janeiro de 2016.
Strenght

Time Cap 5’

3×4 Back Squat (265/215lbs)
Time Cap 5’

4×3 Snatch Pull (225/175lbs)
3 Rounds or 5’

3 Hang Snatch Pull (75/55lbs)

3 Hang Snatch High Pull (75/55lbs)

3 Hang Power Snatch (75/55lbs)
WOD

14.1

AMRAP in 10 Minutes.

30 Double Unders

15 Power Snatches (75/55lbs)

Galera últimas vagas para clínica de ginástica olímpica com a Coach Natalia Cardoso. 

Será dia 28/01 (sábado) as 12hs. 

#gymnastics #cfgymnastics #crossfitgymnastics #wod #workout #coachtecomartins #bodymindandsoul #fitness #fitnesslifestyle #fitnesslife #health #healthylifestyle #healthylife #crossfit #crossfitgames #crossfitter #crossfitlife #crossfitlifestyle #fitnesscommunity #saturday

Quarta-feira, 18 de Janeiro de 2016.
Midline Conditioning

5 Rounds or 10’

10 Weighted Hip Raises (45/25lbs)

10 Hyper Extensions

10 Hanging Leg Raises
Strenght

Time Cap 5’

4×4 Deadlift
WOD:

AMRAP 5’

Burpee Box Jump
Rest 1’
AMRAP 5’

Hang Power Clean
Rest 1’
AMRAP 5’

Russian Kettlebell (32/24kg)

No último domingo de janeiro, dia 29 às 10 horas da manhã no paço municipal de Santo André, teremos o primeiro “Coletivo Crossfit”. Esse agrupamento de 4 comunidades (São Bernardo, MUD, Planalto e 198) é uma iniciativa de dividir e proporcionar uma experiência de treino em grandes grupos.
Todos estão convidados, mesmo aqueles que não fazem parte de uma dessas 4 comunidades.
Esperamos vocês lá !
Crossfit MUD CrossFit 198 CrossFit São Bernardo CrossFit Planalto
#wod #workout #coachtecomartins #bodymindandsoul #fitness #fitnesslifestyle #fitnesslife #health #healthylifestyle #healthylife #crossfit #crossfitgames #crossfitter #crossfitlife #crossfitlifestyle #fitnesscommunity #saturday 

Segunda-feira, 16 de Janeiro de 2016.
Educativo – 10’

5 Rounds

1 Clean Pull

2 High Pull

3 Tall Clean (Pausa na ponta do pé)
Barbell’s Club

EMOM 5’

6 Tall Clean (135/85lbs)
EMOM 5’

3 Squat Clean (185/115lbs)
WOD 

Time Cap 20’

30 Power Clean (135/85lbs)

30 Double Unders

30 Plyometric Jump (24/20inch)

30 Double Unders

30 Sit Up

30 Double Unders
Extra

Barbells Conditioning 

Time Cap 5’

100 Hang Mucle Clean (45/35lbs)