Emomzão

WOD – 15/12/2017

SKILL
Toes Thru Ring

WOD
EMOM 30’
with 45” on / 15” off system,
1st int. – Double Unders
2nd int. – Toes Thru Ring
3rd int. – Box Jumps
4th int. – Kettlebell Swings
5th int. – Cal Row / Bike
6th int. – Rest

 

WOD – 15/12/2017

SKILL
Toes Thru Ring

WOD
EMOM 30’
with 45” on / 15” off system,
1st int. – Double Unders
2nd int. – Toes T […]

WOD – 14/12/2017

SKILL
Power Clean
Hang Power Clean
(TnG)
STRENGTH WORK
EMOM 10′
2 Power Cleans (TnG)

WOD
For Time
3 rounds of
21 Burpees over the bar
14 Hang Power Cleans
7 Strict Pull ups

 

WOD – 14/12/2017

SKILL
Power Clean
Hang Power Clean
(TnG)
STRENGTH WORK
EMOM 10′
2 Power Cleans (TnG)

WOD
For Time
3 rounds of
21 Burpees over the bar
14 Hang Power Cleans
7 Strict Pull ups

Mais um dia off

Pra galera que competiu o Vittoria Games, mais 1 dia de rest….. vocês voltam amanhã.

 

WOD – 12/12/2017

STRENGTH WORK
Floor Press
4 x 5

Chinese Plank
4 x 1’

Single Leg KB Romanian Deadlift
4 x 8

WOD
“Vittoria CF Games 2017 – WOD 4 – RX”
AMRAP 6’
3,6,9,12,15…
Handstand Push-ups / Push Press
Toes to Bar

 

WOD – 12/12/2017

STRENGTH WORK
Floor Press
4 x 5

Chinese Plank
4 x 1’

Single Leg KB Romanian Deadlift
4 x 8

WOD
“Vittoria CF Games 2017 – WOD 4 – RX”
AMRAP 6’
3,6,9,12,15…
Handstand P […]

Foi sensacional

WOD – 11/12/2017

STRENGTH WORK
Overhead Squat (From Ground)
5 x 3

WOD
“Vittoria CF Games 2017 – WOD 1”
For Time:
200m Run
16 Back Squats
16 Pull-ups
200m Run
12 Front Squats
12 C2B Pull-ups
200m
8 OHS
8 Bar Muscle-ups / C2B Pull-ups

 

WOD – 11/12/2017

STRENGTH WORK
Overhead Squat (From Ground)
5 x 3

WOD
“Vittoria CF Games 2017 – WOD 1”
For Time:
200m Run
16 Back Squats
16 Pull-ups
200m Run
12 Front Squats
12 C2B Pull-ups
200m
8 OHS
8 Bar Muscle-ups / C2B Pull-ups

Vittoria Games é logo ali!

É galera. É amanhã o dia tão esperado. Dia do nosso Vittoria CrossFit Games 2017.
Por isso, todos que forem competir estão PROIBIDOS de treinar amanhã.
Agora vamos aos recados.
Hoje, às 20:00h faremos uma “live” no instagram da Vittoria CrossFit para divulgarmos os workouts.
Nessa “live”, faremos também, um breve briefing dos WODs.

Também hoje, logo após a transmissão, lançaremos o site oficial do Vittoria Games.
Nele vocês terão acesso ao cronograma da competição, aos workouts e ao leaderboard, para acompanharem em tempo real a classificação de vocês na competição.

Pra finalizar, o Check-in pros atletas no sábado será as 08:00h. Todos os atletas receberão o kit com camisa, coqueteleira e outros brindes dos nossos patrocinadores.
Amanhã à noite, sairá o cronograma completo.

Abraços e até logo mais em nosso instagram.
WOD – 08/12/2017

SKILL
Power Clean
Hang Power Clean

STRENGTH WORK
7X
Power Clean + Hang Power Clean + Front Squat

WOD
AMRAP 4′
15 Air Squats
12 Pull-ups
9 Power Cleans

Rest 2′

AMRAP 3′
12 Air Squats
9 Pull-ups
6 Power Cleans

Rest 1′

AMRAP 2′
9 Air Squats
6 Pull-ups
3 Power Cleans

 

WOD – 08/12/2017

SKILL
Power Clean
Hang Power Clean

STRENGTH WORK
7X
Power Clean + Hang Power Clean + Front Squat

WOD
AMRAP 4′
15 Air Squats
12 Pull-u […]

Só assim!

Como sei que não adianta pedir pra galera que vai competir o Vittoria Games descansar até lá….

Vai só uma corridinha.

 

WOD – 07/12/2017

SKILL
Pose Running

STRENGTH WORK
Barbell Glute Bridge
4×10

Alternating V-ups
4×20

WOD
“Running Intervals”

For Time:
Run 200m
Rest 1′

Run 400m
Rest 2′

Run 600m
Rest 2′

Run 800m
Rest 3′

Run 1000m

 

WOD – 07/12/2017

SKILL
Pose Running

STRENGTH WORK
Barbell Glute Bridge
4×10

Alternating V-ups
4×20

WOD
“Running Intervals”

For Time:
Run 20 […]

Diminuindo o Ritmo

WOD – 06/12/2017

SKILL
Kettlebell Swing

STRENGTH WORK
Bulgarian Split Squat
4×6

KB Side Bend
4×12

KB Bent Over Rows
4 x 8

Superman Hold
4×30″

WOD
For Time:
4 rounds of
20 Russian KB Swings
15 Box Jumps
20 Sit-ups

 

WOD – 06/12/2017

SKILL
Kettlebell Swing

STRENGTH WORK
Bulgarian Split Squat
4×6

KB Side Bend
4×12

KB Bent Over Rows
4 x 8

Superman Hold
4×30″

WOD
For Time:
4 rounds of
20 Russian KB Swings
15 B […]

Últimos Ajustes

WOD – 05/12/2017

SKILL
Kipping Toes to Bar
Double Unders

WOD
In teams of 2,
For time:
20 Syncro Burpees

Then,
6 rounds of
18 Toes to Bar
72 Double Unders

Then,
20 Syncro Burpees

 

WOD – 05/12/2017

SKILL
Kipping Toes to Bar
Double Unders

WOD
In teams of 2,
For time:
20 Syncro Burpees

Then,
6 rounds of
18 Toe[…]

Com muito atraso

WOD – 04/12/2017

SKILL
Snatch Pull
Snatch High Pull
Power Snatch

STRENGTH WORK
6X
Snatch Pull + Snatch High Pull + Power Snatch

WOD
For Time:
15 Wall Ball Shots
5 Hang Power Snatches
15 Wall Ball Shots
10 Hang Power Snatches
15 Wall Ball Shots
15 Hang Power Snatches
15 Wall Ball Shots
10 Hang Power Snatches
15 Wall Ball Shots
5 Hang Power Snatches

 

WOD – 04/12/2017

SKILL
Snatch Pull
Snatch High Pull
Power Snatch

STRENGTH WORK
6X
Snatch Pull + Snatch High Pull + Power Snatch

WOD
For Time:
15 Wall Ball Shots
5 Hang Power Snatches
15 Wall B […]