CrossFit Pinheiros http://www.crossfitpinheiros.com CrossFit Pinheiros - Rua Francisco Leitão, 625 Thu, 26 Nov 2015 02:01:00 +0000 pt-BR hourly 1 http://wordpress.org/?v=4.3.1 run and swing http://www.crossfitpinheiros.com/run-and-swing/ http://www.crossfitpinheiros.com/run-and-swing/#comments Thu, 26 Nov 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1987

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 swing

]]>
http://www.crossfitpinheiros.com/run-and-swing/feed/ 0
Squat Day http://www.crossfitpinheiros.com/squat-day/ http://www.crossfitpinheiros.com/squat-day/#comments Wed, 25 Nov 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1985 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 Box Jump 60/50 cm

30 T2B

30 Cal Row

time cap 17′ (se precisar, fazer duas baterias com 3 min. de intervalo)

]]>
http://www.crossfitpinheiros.com/squat-day/feed/ 0
black week – day 3 “FRANkstain” http://www.crossfitpinheiros.com/black-week-day-3-frankstain/ http://www.crossfitpinheiros.com/black-week-day-3-frankstain/#comments Wed, 28 Oct 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1967

CrossFit Pinheiros – CrossFit

View Public Whiteboard

]]>
http://www.crossfitpinheiros.com/black-week-day-3-frankstain/feed/ 0
black week – day 2 “walking and deads” http://www.crossfitpinheiros.com/black-week-day-2-walking-and-deads/ http://www.crossfitpinheiros.com/black-week-day-2-walking-and-deads/#comments Tue, 27 Oct 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1965

CrossFit Pinheiros – CrossFit

View Public Whiteboard

WOD SURPRESA!

walking and deads

]]>
http://www.crossfitpinheiros.com/black-week-day-2-walking-and-deads/feed/ 0
Black week day1 http://www.crossfitpinheiros.com/black-week-day1/ http://www.crossfitpinheiros.com/black-week-day1/#comments Mon, 26 Oct 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1959 CrossFit Pinheiros – CrossFit

View Public Whiteboard

]]>
http://www.crossfitpinheiros.com/black-week-day1/feed/ 0
Competição dos Iniciantes http://www.crossfitpinheiros.com/wod-dos-arbitros/ http://www.crossfitpinheiros.com/wod-dos-arbitros/#comments Sat, 24 Oct 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1899 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

]]>
http://www.crossfitpinheiros.com/wod-dos-arbitros/feed/ 0
Row and jump http://www.crossfitpinheiros.com/row-and-jump/ http://www.crossfitpinheiros.com/row-and-jump/#comments Fri, 23 Oct 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1904 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 under que conseguir.

rest 1′

]]>
http://www.crossfitpinheiros.com/row-and-jump/feed/ 0
Sábado vem com uma camiseta rosa! http://www.crossfitpinheiros.com/sabado-vem-com-uma-camiseta-rosa/ http://www.crossfitpinheiros.com/sabado-vem-com-uma-camiseta-rosa/#comments Thu, 22 Oct 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1902 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 pistol faz 3x máx reps.

Pistols (3 séries do o máximo de repetições)

Fazer o máximo de repetições de um lado e depois do outro lado.

Metcon 1

Time cap. 7 minutos

Metcon (Time)

7x

10 russian twist medball 20/14 lb

10 Tuck-up (RX+ segurando a medball)

10 V-sit-up (RX+segurando a bola)

Metcon 2

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12′

10 pistols squats

200m run

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′

10 pistol squats

5 snatches 50/35 kg

]]>
http://www.crossfitpinheiros.com/sabado-vem-com-uma-camiseta-rosa/feed/ 0
Campeonato sabado!! http://www.crossfitpinheiros.com/campeonato-sabado/ http://www.crossfitpinheiros.com/campeonato-sabado/#comments Wed, 21 Oct 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1894 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 pode acrescentar.

Marque a carga e o total de séries com maior número de repetições.

Ex. 10×5 100 kg ou 5×5 80kg.

Wallball Shots (EMOM 10 series unbroken)

Anotar o total de wallball

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Suitcase Deadlift 2 kb/bd

Farmer walk até o portão

RX+ vai de 10 a 1 e depois volta de 1 a 10.
Time cap de 12′

Qualquer carga é, só tome cuidado para não deixar o peso muito leve.

]]>
http://www.crossfitpinheiros.com/campeonato-sabado/feed/ 0
Inscrições até pro campeonato até sábado http://www.crossfitpinheiros.com/inscricoes-ate-pro-campeonato-ate-sabado/ http://www.crossfitpinheiros.com/inscricoes-ate-pro-campeonato-ate-sabado/#comments Tue, 20 Oct 2015 02:01:00 +0000 http://www.crossfitpinheiros.com/?p=1886 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)

12 – jumping lunge

16 – mountain climbers

Metcon 2

9 minutos de time cap em qualquer uma das opções.

A: Metcon (Time)

-400m run

-5 pull-up

-300m run

-10 pull-up

-200m run

-15 pull-up

-100m run

B: Metcon (Time)

21-15-09

-clean 50/35 kg (RX+ 60/40)

-pull-up (RX+ 07-05-03 Muscle-up)

]]>
http://www.crossfitpinheiros.com/inscricoes-ate-pro-campeonato-ate-sabado/feed/ 0