Terça-feira, 17 de abril de 2018.
Title: UPPER BODY 170420118
Score: Time

EMOM 10’
Para cada minuto:
1 Cluster
1 Split Jerk Direita
1 Split Jerk Esquerda
135/95lbs – 60/40kg

WOD (time cap: 15’)
9 Power Clean 135/95lbs – 60/40kg
9 Ring Dips
9 Push Ups

CrossFit

2 de tudo!

BY 16 abril 2018

Segunda-feira, 16 de abril de 2018.
Title: Heavy Pull 16042018
Score: No Score

2 Rounds of ALL:

3 Rounds or 6’
5 Power Snatch 135/95lbs – 60/40kg
10 Pull Up

3 Rounds or 6’
15 American Kettlebell Swing 24/16kg
10 Box Jump 24/20inIMG_0534

SEMANA 11
Programação – 16/04/2018 a 21/04/2018
Segunda-feira, 16 de abril de 2018.
Title: Heavy Pull 16042018
Score: No Score

2 Rounds of ALL:

3 Rounds or 6’
5 Power Snatch 135/95lbs – 60/40kg
10 Pull Up

3 Rounds or 6’
15 American Kettlebell Swing 24/16kg
10 Box Jump 24/20in

Terça-feira, 17 de abril de 2018.
Title: UPPER BODY 170420118
Score: Time

EMOM 10’
Para cada minuto:
1 Cluster
1 Split Jerk Direita
1 Split Jerk Esquerda
135/95lbs – 60/40kg

WOD (time cap: 15’)
9 Power Clean 135/95lbs – 60/40kg
9 Ring Dips
9 Push Ups

Quarta-feira, 18 de abril de 2018.
Title: SQUAT 18042018
Score: Load
5X6 Front Squat 225/155lbs – 100/70kg
5X9 Back Squat 225/155lbs – 100/70kg
5X12 Lunges 135/95lbs – 60/40kg

Quinta-feira, 19 de abril de 2018.
Title: METCON 19042018
Score: No Score
5 ROUNDS
2’ Row, 30”
2’ AMRAP Alternate Kettlebell Hang Cluster 16/8kg, 30”
2’ AMRAP 10 Step Up/5 Box Jump 20in, 30”

Sexta-feira, 20 de abril de 2018.
Title: CTM 20042018
Score: Repetition

IN
5 Rounds
9 Power Snatch 75/55lbs – 35/25kg
30 Double Unders

Then
5 Rounds
400mts Run
Maxímo Pull Up

OUT
5 Rounds
9 Power Snatch 75/55lbs – 35/25kg
30 Double Unders

Sábado, 21 de abril de 2018.
2 AÇÃO DE RESPONSABILIDADE SOCIAL
Box Academia & Clínica Paula Cavalini
Local: Box Academia (Rua Padre Manoel de Paiva 198 – Bairro Jardim/Santo André)
Data: Sábado, 21 de abril de 2018.
Horário: 8:30 – 12:30

ATIVIDADES

Clínica Paula Cavalini
“Avaliações GRATUITAS”
SCANNER CORPORAL – Gordural Corporal, Massa Magra e Idade Metabólica
ENDOCRINOLOGISTA – Breve Consulta sobre os resultados do scanner corporal
DERMATOLOGISTA – Análise de pele para tratamentos estéticos

“Os atendimentos serão por feitos ordem de chegada das 8:30 as 11hs”

Tatame
9HS – Muay Thai
10HS – Aula de Defesa Pessoal para Mulheres
11HS – Jiu-Jitsu

CROSSFIT198
11HS – SUPER TABATA (Kids & Adultos)IMG_0540

CrossFit

Team

BY 14 abril 2018

Sábado, 14 de abril de 2018.

Title: CTM 14042018

 

Trios ou Duplas (Time Cap: 40’)

 

Helen

3 Rounds

400mts Run

21 American Kettlebell Swing

12 Pull Up

 

WOD 2

100mts Row

10 Burpees

200mts Row

10 Burpees

300mts Row

10 Burpees

400mts Row

10 Burpees

500mts Row

10 Burpees

 

Annie

50-40-30-20-10

Double Unders

Sit Up

Sexta-feira, 13 de abril de 2018.

Title: CTM 13042018

Score: No Score

 

Front Squat (2’/Round)

5X3

EMOM 10’

Cyndi (5 Pull Up, 10 Push Up, 15 Air Squat)

 

Back Squat (2’/Round)

5X5IMG_0505

CrossFit

13.2

BY 12 abril 2018

Quinta-feira, 12 de abril de 2018.

Title: CF Games Open 13.2

Score: Repetition

AMRAP in 10’

5 Shoulder to Overhead

10 Deadlift 115/75lbs – 50/35kg

15 Box Jump 24/20in

Segunda-feira, 09 de abril de 2018.

Title: CTM 09042018

Score: No Score

 

EMOM 15’

Minuto 1: 3 Squat Clean 225/155lbs – 100/70kg

Minuto 2: 12 Wall Ball 20/14lbs – 9/6kg

Minuto 3: 18 Jump Lunges

 

WOD – Time Cap: 10’

5 Rounds

9 Deadlift 225/155lbs – 100/70kg

12 Burpees

IMG_0511

SEMANA 10

Programação – 09/04/2018 – 14/04/2018

Segunda-feira, 09 de abril de 2018.

Title: CTM 09042018

Score: No Score

 

EMOM 15’

Minuto 1: 3 Squat Clean 225/155lbs – 100/70kg

Minuto 2: 12 Wall Ball 20/14lbs – 9/6kg

Minuto 3: 18 Jump Lunges

 

WOD – Time Cap: 10’

5 Rounds

9 Deadlift 225/155lbs – 100/70kg

12 Burpees

Terça-feira, 10 de abril de 2018.

Title: CTM 10042018

Score: Time

10 Rounds – Time Cap: 45’

300mts Row

400mts Run

30 Double Unders

 

Quarta-feira, 11 de abril de 2018.

Title: CTM 11042018

Score: Time

WOD – Time Cap: 10’

3-6-9-12-15-18

Power Snatch 135/95lbs – 60/40kg

Toe To Bar

 

Quinta-feira, 12 de abril de 2018.

Title: CF Games Open 13.2

Score: Repetition

AMRAP in 10’

5 Shoulder to Overhead

10 Deadlift 115/75lbs – 50/35kg

15 Box Jump 24/20in

 

Sexta-feira, 13 de abril de 2018.

Title: CTM 13042018

Score: No Score

 

Front Squat (2’/Round)

5X3

EMOM 10’

Cyndi (5 Pull Up, 10 Push Up, 15 Air Squat)

 

Back Squat (2’/Round)

5X5

 

Sábado, 14 de abril de 2018.

Title: CTM 14042018

 

Trios ou Duplas (Time Cap: 40’)

 

Helen

3 Rounds

400mts Run

21 American Kettlebell Swing

12 Pull Up

 

WOD 2

100mts Row

10 Burpees

200mts Row

10 Burpees

300mts Row

10 Burpees

400mts Row

10 Burpees

500mts Row

10 Burpees

 

Annie

50-40-30-20-10

Double Unders

Sit UpIMG_0514