run and swing

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up Trainer´s Choice Warm-up (No Measure) Gymnastics muscle-up progressions Ou EMOM 12´ 6-10 pistols Metcon Metcon (Time) 800m run 50 kb swing 24/16 kg 600m run 40 kb swing 400m run 30 kb swing 200m run 20 kb swing 100m run 10 kb […]


Squat Day

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 4x 20m duck walk 5 candlestick roll 20m crab walk 15 ring row Weightlifting Back Squat (4 x máx rep. @60/40 kg) Metcon Metcon (Time) 30 Cal Row 30 T2B 30 Box Jump 60/50 cm 30 Wallball 20/14 lb 30 […]


Competição dos Iniciantes

CrossFit Pinheiros – CrossFit View Public Whiteboard PROVA 1 Metcon (Time) 21-15-09 -Joelho acima do quadril -Step-up -Wallball 14/08lb PROVA 2 Clean (7 minutos para achar 1 RM) PROVA 3 A ser anunciada


Row and jump

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up Trainer´s Choice Warm-up (No Measure) Skill rowing progressions 15´ Fish Game (AMRAP – Reps) * wodify marca reps, mas coloquem os pontos. Metcon Metcon (AMRAP – Reps) 10x (tipo EMOM) Em 1 minuto remar 10 cal e depois o máximo de double […]


Sábado vem com uma camiseta rosa!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 3x 6 canoa para superman 10 wall angel 15 band pull-a-part overhand 15 band pull-a-part underhand 15 squat jump Gymnastics Pistol squat progressions (15 minutos) -candle stick roll -candle stick roll uma perna -negativa com 1 perna. Quem já faz […]


Campeonato sabado!!

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 3x 20 deadlift unilaterais 20m duck walk 20 kb swing EMOM 20 minutos Impar – 3-5 deadlift 100/60 kg Par – máx unbroken wallball 20/14 lb Deadlift (EMOM 10 series de 3-5 rep) No deadlift pode tira peso, mas não […]


Inscrições até pro campeonato até sábado

CrossFit Pinheiros – CrossFit View Public Whiteboard Warm-up (No Measure) 4x 10 ring row 10 sit-ups 10 superman 10 double under Weightlifting Clean (3-3-3-3-3) Metcon 1 Metcon (Time) AMRAP 10′ 8 – one ring row (duas mão na mesma argola e ela tem que tocar o peito todas as repetições) […]