Terceiro wod da Dani

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up 3x 15″ samson strech 10m minhoca 10m salto em distância 20 russian twist (conta cada lado) Weightlifting 15′: Back Squat (5-5-4-4-3-2-2) 60% 5 /65% 5 /70% 4/75% 4 /80% 3 2 2 Metcon Metcon (Time) 5x 300m run (Rx+ 400m) 15 wall ball (14/20lbs) 10 box jump […]


Segundo WOD da Dani

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 4x 10 terra unilateral com DB 10 shooting through paralete 100m run Gymnastics 15′ kipping pull up ou hspu quem já domina fazer bar mu EMOM 6′ 3 HSPU + 3 Burpees Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12´ 200m row 15 kb […]


Primeiro WOD criado pela Dani

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 5x 10 ring row 10m urso 10 kb swing 10 canoa Weightlifting Push Press (5-5-4-4-3-3-2) (60% 5 – 65% 5 – 70% 4 – 75% 4 – 80% 3 3 2) Metcon Em duas partes, descansando 3 minutos entre um e outro AMRAP. Em aulas […]


Hoje tem o WOD games!!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up Trainer´s Choice Warm-up (No Measure) Metcon Em duplas Metcon (Time) 2x 500m row (cada um rema 1 vez) 21 HSPU (divide com quiser) 21 Deadlift em dupla (Com o peso corporal da dupla somado na barra) 2x 500m row 15 HSPU 15 Deadlift 2x 500m row 9 […]


Pull and swing

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 5x 10m minhoca 10 tuck-up 10 Bom dia Weightlifting Deadlift (3-3-3-3-3-3 (touch and go!!)) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Pull-up (RX+chest to bar) Alternado com 2-4-6-8-10-12-14-16-18-20 kb swing russian style 24/16kg (RX+ American Style)


Randy ou Isabel

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a […]


Rope and pistols

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 5x 10 ring row 10 canoas 10 supermans 10 joelho acima do quadril Gymnastics 15´-20′ progressões de pistol ou de rope climb Quem já consegue fazer os dois tem 15 minutos para fazer o maior número de subidas, mas tentando fazer em séries de 2. […]


C&J day!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Clean and Jerk (3-3-2-2-1-1) Pode tentar quebrar o PR hoje! Metcon Metcon (8 Rounds for reps) 4x 1´minuto Clean & Jerk 50/35 kg […]


Squat complex (ou squat hell)

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 7x 100m run 10 air squats 5 burpees Skill Squat Progressions Back Squat Front Squat OHS Metcon Metcon (Weight) 21-15-09 OHS Front squat B-squatHoje o wod não é por tempo, é por carga. O desafio é fazer cada série com a maior carga sem quebrar. […]


Karen + friends

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 10′ de Vegas. Metcon Metcon (Time) Duplas ou trio (acrescenta 1 subida na corda) 150 wallballs 2 rope climb 150 pullup 2 rope climb 150 Burpees 2 rope climb 150 Kb swings (24/16) 2 rope climb 150 paralete shooting 2rope climb 150 Cal row 2 […]