Horário de aulas

Crossfit

Segunda 06:30 às 07:30 07:30 às 08:30 10:00 às 10:45 KIDS 11:00 às 12:00 16:00 às 17:00 17:00 às 18:00 18:00 às 19:00 19:00 às 20:00 20:00 às 21:00 21:00 às 22:00
Terça 06:30 AS 07:30 10:00 às 11:00 11:00 às 12:00 15:00 às 15:45 KIDS 16:00 às 17:00 17:00 às 18:00 18:00 às 19:00 19:00 às 20:00 20:00 às 21:00 21:00 às 22:00
Quarta 06:30 às 07:30 07:30 às 08:30 10:00 às 10:45 KIDS 11:00 às 12:00 16:00 às 17:00 17:00 às 18:00 18:00 às 19:00 19:00 às 20:00 20:00 às 21:00 21:00 às 22:00
Quinta 06:30 AS 07:30 10:00 ÀS 11:00 11:00 ÀS 12:00 15:00 ÀS 15:45 KIDS 16:00 ÀS 17:00 17:00 ÀS 18:00 18:00 ÀS 19:00 19:00 ÀS 20:00 20:00 ÀS 21:00 21:00 ÀS 22:00
Sexta 06:30 ÀS 07:30 07:30 ÀS 08:30 11:00 ÀS 12:00 16:00 ÀS 17:00 17:00 ÀS 18:00 18:00 ÀS 19:00 19:00 ÀS 20:00 20:00 ÁS 21:00
Sábado 11:00 as 10:00

Sobre a Crossfit Maringá

A Crossfit Maringá foi a primeira Box filiada da cidade no ano de 2013.   Nosso objetivo é de transformar vidas através da atividade física, indepen... [+]
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O que é crossfit

CrossFit é um regime de fitness desenvolvido por Greg Glassman ao longo de várias décadas. Glassman, fundador e CEO do CrossFit, foi a primeira pessoa... [+]
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WOD

Workout of the day

AMRAP 10:

3 Muscle up
6 burpers over the bar
9 Deadlift 135/95
EMOM 20:

1- 10 Cal Row
2- 12 Kbs 24/16
3- 5 Clean and Jerk 135/95
4- 10 Pistol
5- 2 Rope Climbs
FOR TIME:

75 T2b *Desceu da Barra 5 Burpees

TC 8
FOR TIME: 21-18-15-12-9

Burpees + Box Jump TC: 10
AMRAP 20:
10 Wall Ball 20/14
15 HR Push Ups
20 Abmat Sit Up
AMRAP 10

10 Snatch 75/55
15 Push Ups
20 Double Unders
EMOM 20

1- 1 Rope Climb
2- 10 Cal Row
3- 12 Pistol
4- 15 Kbs 24/16
5- 15 Sit Up
FOR TIME: 3 Rounds:

400m run
21 S2o 115/75
9 Thruster

TC: 15
AMRAP 7: 3-6-9-12 ...

Clean 135/95 + T2b
AMRAP 15

20 Deadlift 135/95
15 Burpees
10 Box Jump
5 Muscle Bar
FOR TIME: 21-15-9

T2b + Burpees

TC 8
EMOM 12

1- 50 Double Unders
2- 15 Hspu
AMRAP 15

60 Box Jump
40 Kbs 24/16
20 C2b
100m Row
Team of 2

AMRAP 6: 5-10-15 ...
Hang Clean + S2o 135/85
Rest 3

AMRAP 3 5-10-15 ...
Hang Clean + S2o 95/65
EMOM 21

1: 10 burpees
2: 12 Wall Ball
3: 15 Abmat Sit Up
For time:

20-18-16 .. 2 Pistol
+
10 à 1 Snatch 95/65.

TC 16
AMRAP 6:

MAX Thruster 75/55 (Desceu a barra paga 5 burpees)
AMRAP 20:

18 Kbs 24/16
30 box jump
42 double under
5 Rounds: 10 Deadlift 225/155, 10 T2b, 10 Burpees. TC: 12
AMRAP 10: 10 Burpees + 10 Box Jump
FOR TIME:

50-40-30-20-10

Thruster 45/35 + Abmat Sit Up

TC: 16
FOR TIME:

21-15-9

Ohs 135/85 + Chest to bar

TC: 10
AMRAP 10

5 Burpees
7 HSPU
9 Air Squat
FOR TIME

"Angie" - 100 Reps (PULL UP, PUSH UP, SIT UP, AIR SQUAT).

TC: 15
FOR TIME:

5 Rounds

10 HSPU
10 KBS 32/24
10 V Up.

TC: 10
FOR TIME:
10 à 1
C2B + Deadlift 225/155

TC: 10
EMOM 15
1- 50 Du
2- 12 Toes to Bar
3- 10 OHS 95/65
AMRAP 15:
Team of 2

10-20-30-40 .. Burpees Box Jump + Hang Power Clean 135/85
FOR TIME

3x 300m run

15 Snatch 95/65
15 OHS 95/65

TC: 15
EMOM 15

1 Cluster 135/85
3 Wall Ball
5 T2b
FOR TIME
100 Double unders (200 SU)
50 Burpees
25 C2b

TC: 10
AMRAP 8

8 S2o 135/85
10 Pistol
AMRAP 20
5 HSPU + 10 Box Jump + 15 Sit Up
EMOM 21

1- 40 Double Unders
2- 10 S2o 135/85
3- 12 Pistol
FOR TIME:

60 Thrusters 95/65.

Soltou a barra paga 6 C2b.
Pode descansar no ombro
FOR TIME


10 Rounds - 5 Kbs 32/24
10 Push ups
15 Abmat Sit Up.

TC: 20
AMRAP 12:

100m Run + 10 Power Snatch 75/55 + 15 Box Jump Over
AMRAP 15:

5-10-15... Hang Power Clean 155/105
10-20-30... Burpees
15-30-45... HSPU
Team of 2:

FOR TIME.

50-40-30-20-10
T2b + Wall Ball 20/14.

TC: 15
AMRAP 20

5 Snatch 115/75
10 Push Ups
15 Air Squat
FOR TIME:

27-21-15-9 Wall Ball + Burpees

TC: 10
FOR TIME:

30 pull ups
40 V ups
50 Box Jump
40 v ups
30 pull ups

TC: 12
Team of 2

AMRAP 10

10-20-30-40 Double unders + Kbs 24/16
EMOM 18:

1: 15 T2b
2: 5 Clean and Jerk 135/85
3: 12 Pistol
AMRAP 4
5 Clean and Jerk 95/65
5 HSPU
Rest 1:30

AMRAP 4
5 Thruster 95/65
5 T2b
Rest 1:30

AMRAP 4
5 Snatch 95/65
10 Lunges
AMRAP 15

10-20-30-40 ...

Burpees
Pistol
For Time

3 Rounds
27 Hr Push Ups
21 box Jump
15 Kbs 24/16
9 Cal Row

TC: 12
For Time: (Team of 2)

50-40-30-20-10 Pull Ups
GHD Sit Up (Scale: ABMAT SIT UP)

TC: 14
EMOM 20:

1- 10 Wall Ball 30/20
2- 10 Hang Clean 135/85
FOR TIME
3 Rounds

400m run
10 Clean and Jerk 135/85
5 Snatch 135/85

TC: 18
EMOM 21

1- Max Thruster 95/65
2: Max Double Under
3: Rest
AMRAP 12

50 HSPU
50 Kbs 24/16
50 Deadlift 225/155
50/40 Cal Row
AMRAP 8:

8 OHS (95/65)
15 T2b
For time 10 à 1

Burpees box jump over
Pull ups

(TC: 12)
EMOM 15

1 Deadlift 275/185
3 Kbs 32/24
5 T2b
FOR TIME

30 Wall Ball
20 Burpees
400m run
20 Burpees
30 Wall Ball 20/14

TC 12
FOR TIME

10 à 1 Hang Snatch 115/75
Box Jump Over

TC: 10
FOR TIME:(TEAM OF 2)

100-90-80 ...10 Double Under
10-9-8..1 Muscle Up (SC: x2 C2b/Pull Up)

TC: 15
AMRAP 18

20 Pistol
15 HSPU (SC: 15 Push ups)
10 Power Clean 185/135
FOR TIME: 3 Rounds

20 Ohs 115/75
10 Cal Row
5 Muscle bar (10 pull ups)
1 Rope Climb

TC: 12
AMRAP 12

12 T2b
12 Pistol
12 Box jump over
FOR TIME: 5 Rounds

15 Push ups
12 HSPU
9 S2o 135/85

TC: 12
AMRAP 8
1-2-3-4-5 ...

Hang Squat Clean 135/85
Burpees over the bar
EMOM 15

1- 40 Du
2- 15 Kbs 24/16
3- 15 Pull ups
FOR TIME

40 Wall Ball
30 Pistol
20 Clean 135/85
10 Muscle Up (20 Pull Ups)

TC: 10
AMRAP 20

5 Thruster 135/85
10 Push Ups
15 Air Squat
FOR TIME

30-20-10
Deadlift 225/155
Pull Ups

TC: 10
"AMCF" AMRAP 10

40 HSPU
40 KBS 24/16
40 DU
40 Pistol
AMRAP 12

10 Burpees
10 T2b
10 Box Jump
FOR TIME: 5 Rounds

50 Double Under (100 Single)
25 Wall Ball 20/14

TC: 12
FOR TIME
21-15-9

OHS 95/65
Burpees over the bar

TC: 8
FOR TIME
3 Rounds:

15 Toes to bar
12 Power clean
9 S2o 135/85

TC: 10
AMRAP 15

40 abmat sit up
30 box jump over
20 HSPU
10 Cal Row
EMOM 12

1- 10 Thruster 95/65
2- 10 C2b
FOR TIME: "ISABEL"

30 Snatchs 135/85

TC: 8
AMRAP 15

30 Deadlift 225/155
30 HSPU
30 pull ups
30 abmat sit up
FOR TIME: 10 à 1

Burpees box jump over
Wall Ball 30/20

TC: 12
EMOM 15

1- 12 T2b
2- 12 kbs 32/24
3- 12 Pistol
FOR TIME
3 Rounds

21 push ups
15 hang squat clean 115/75
9 C2b

TC: 12
AMRAP 20:

5 Clean and jerk 135/85
10 burpees
15 T2b
AMRAP 15:

40 Du
30 Hollow rock
20 lunges
10 cal row
1 rope climb
FOR TIME:

21-15-9 Thruster 95/65
7-5-3 Muscle Up (SC: C2Bx2)

TC: 10
FOR TIME: (5 Rounds)

300m run
15 S2o 115/75
15 T2b

TC: 20
FOR TIME:

15-12-9-6-3

Wall Ball 20/14
Box Jump

TC: 8
EMOM 15:

1 snatch 135/85 + 3 burpees + 5 Hspu (Sc: 7 push ups)
AMRAP 10: (Team of 3)
5-10-15 ...

Burpee box jump over

*30 Double unders entre cada série
FOR TIME: 4x

9 Hang Squat clean 135/85
15 Hspu
21 Kbs 24/16

TC: 16
FOR TIME

50 Deadlift 225/155
50 T2b
50 Pistol

TC: 14
FOR TIME: 21-15-9

Burpees
C2b

TC: 8
"DIANA" - EMOM 33

1- 11 Wall Ball 20/14
2- 11 Snatch 75/55
3- 11 box jump
AMRAP 18

5 S2o 135/85
10 Pistol
15 Pull ups
FOR TIME: 10 à 1

Power Clean 135/85
Burpees Over the bar

TC: 12
FOR TIME: (TEAM OF 2)
9-15-21-15-9

OHS 95/65
GHD Sit up

TC: 12
AMRAP 12
10 HSPU
10 Kbs 32/24
10 Oh lunges 45/35
EMOM 20

1 Squat Clean 225/155
3 burpees over the bar
5 T2b
AMRAP 10

50 Wall Ball 20/14
40 Deadlift 225/155
10 Cal Row
5 muscle bar (10 C2b)
FOR TIME

21-18-15-12-9-6-3
Hspu
Kbs 32/24

TC: 14
EMOM 15

5 Box Jump over
7 Hollow Rock
9 Push Ups
FOR TIME
5x

20 air squat
15 burpees tocando na barra ou na argola
10 pistol

TC: 12
"FOR TIME: ""OPEN 17.5""

10x: 9 Thruster 96/65
35 Du (70 Single under)

TC: 20"
FOR TIME

40 Thruster 95/65
80 T2b
120 Du (240 Su)

TC:15
AMRAP 2, 3, 4 e 5

100m Run
10 Burpees
Max Box Jump

Rest 1
AMRAP 8

3-6-9-12 ...

Hang Squat Clean 135/85
HSPU
FOR TIME

50-40-30-20-10 Sit Up
25-20-15-10-5 Kbs 32/24

TC: 16
"""BRUNNA"" - AMRAP 28: 21 Pull Ups, 8 Wall Ball 30/20, 9 OHS 115/75"
3 AMRAP 4

3 Power Clean 155/105
6 Pull Ups
9 Push Ups
Rest 2

*Começa de onde parou
AMRAP 12

40 T2b
40 Box Jump
40 kbs 24/16
40 Pistol
EMOM 15

1 Muscle Up (SC: 1 C2b)
2 Thruster 115/85
3 HSPU (6 Push Ups)
EMOM 30

1- 10 Cal Row
2- 10 Burpees
3- 10 Pull Ups
4- 12 Box Jump
5- 10 T2b
"""Denis""
AMRAP 27

16 Wall Ball 20/14
8 S2o 155/105
90 Double Under"
AMRAP 12

30 40 Double Under (80 SU)
15 Wall Ball 20/14
AMRAP 20

5 Kbs 32/24
10 HSPU
15 Abmat Sit Up
AMRAP 12 (TEAM OF 2)

5-10-15-20
Snatch 95/65 + Box Jump Over
EMOM 15

1- 2 Legless rope climb
2- 20 Push Ups
3- 15/12 Cal Row
4- 10 OH Kb Lunge 24/16
5- 20 v-up
FOR TIME: "Cauã"

10 Rounds

3 Power Clean 185/135
8 Pistol
17 Burpees

TC: 30
EMOM 18

1: 5 burpees over the bar + 5 Snatch 75/55
2: 5 Burpees over the bar + 5 Chest to bar
AMRAP 8

3-6-9-12 ...

OHS 115/85
HSPU
AMRAP 18

40 Doubler Under
300m run
20 Box Jump
FOR TIME - 3 rounds

15 Deadlift 185/135
10 Power Clean
5 Power Jerk

TC: 12
FOR TIME: Team of 2

42-30-18
Burpee step jump over
Wall Ball 20/14

TC: 14
AMRAP 10

2 Muscle Up
4 Pistol
6 Kbs 32/24
8 T2b
AMRAP 8

3 Muscle Up (SC: 6 Chest to bar)
6 Snatch 155/105
FOR TIME

5x
20 Box Jump Over
15 Wall Ball, 10 S2o 135/85

TC: 15
FOR TIME
1 à 9

Kbs 32/24

*100m run no final de cada rodada

TC: 12
EMOM 20

1- 10 Cal Row
2: 10 Burpees
3: 20 Hollow Rock
4: 2 Rope Climb
5: 15 Push Ups
AMRAP 15

15 Air Squat
12 HSPU
6 Clean (155/105)
FOR TIME

21-15-9
OHS 95/65

*300m run with medball 20/14 no final de cada rodada

TC: 12
FOR TIME

10-20-30-20-10 T2b + Deadlift 155/105

TC: 15
AMRAP 7

1 Squat Snatch 155/105
2 Pistol
3 Kbs 32/24
4 Wall Ball (30/20)
FOR TIME: "ANNIE"

50-40-30-20-10 Sit Up + Double Under

TC:12
EMOM 15

1: 8 Thruster 95/65
2: 10 C2b
3: 12 Box Jump Over
Every 2 on 10

20 T2b + 10 Corridas na varanda
FOR TIME

60 HR Push Ups
45 Thruster 96/65
30 Pistol
15 Cal row

TC: 12
Every 1:30 on 15

3 Muscle Up
5 Power Clean 185/155
7 Wall Ball 30/20
AMRAP 8

8 Power Snatch 75/55
8 Pull ups
AMRAP 10

Team of 2 - 5-10-15...

Box Jump Over + HSPU + T2b
FOR TIME

21-18-15-12-9-6-3
Burpees
Hang Power Clean 135/85

TC: 15
AMRAP 12

10 Box Jump
8 Thruster 95/65
100m run
FOR TIME
Team of 2

50-40-30-20-10 Pull Ups
100-80-60-40-20 Double Unders (SC: Single under x2)

TC: 15
FOR TIME

10 à 1: Strict Hspu
2 à 20: Pistol

TC: 15
AMRAP 15

20 OHS 95/65
20 T2b
20 Burpees
FOR TIME

27-21-15-9

Wall Ball 30/20
Kbs 32/24

TC: 12
3 Rounds

400m run
9 Clean and jerk 185/135
6 Muscle up (Scale: 10 KB SDHP 32/24 + 20 Push Ups)

TC: 15
FOR TIME

100 Kbs 24/16
*A cada quebra 10 Burpees

TC: 8
AMRAP 15

40 Power Snatch 75/55
30 Pull Ups
20 Pistol
10 Cal Row
FOR TIME 25-20-15-10-5:

Burpees + Box Jump

TC: 12
FOR TIME "Diane"

21-15-9 Deadlift 225/155 + HSPU (Scale: Déficit Push Up)

TC: 8
5 Rounds

1min max OHS 95/65
1 min max T2b
1 min max double under
FOR TIME

1k Run
50 Thruster 45/35
30 Pull Ups

TC: 15
FOR TIME - 5 Rounds

15 Deadlift 135/85
12 PUSH Press
9 Burpees over the bar

TC: 15
In front of a clock:

1min Thruster 95/65
1min Kbs 24/16
2min Thruster 95/65
2min Kbs 24/16
3min Thruster 95/65
3min Kbs 24/16
AMRAP 8

3-6-9-12... HSPU (Scale PUSH UPS HR) + Box Jump Over
EMOM 16

1- 50 Du
2- 15 Burpees
AMRAP 25 - Team of 4

1,6k Run
10-20-30... Pull Ups
20-40-60... Push Ups
30-60-90... Air Squat
AMRAP 15

21 V-Up
15 Deadlift 225/155
9 Strict HSPU
EMOM 7

7 Thruster 95/65
7 Burpees over the bar
FOR TIME: Team of 2

100-80-60-40-20 Double Under
50-40-30-20-10 Kbs 24/16

TC: 12
EMOM 30

1- 40 Du
2- 10 Burpees
3- 15 Box Jump Over
FOR TIME

50 Air Squat
40 Hollow Rock
30 HR Push Ups
20 Box Jump
10 Cal Row
AMRAP 8

5 OHs 135/85
10 T2b
3 AMRAP 3'

3 Power Clean 135/85
6 Push Ups
9 Air Squat

Rest 1:30
FOR TIME - 3 Rounds

21 Wall Ball
15 Kbs 24/16
9 S2o 135/85

TC: 12
EMOM 20

1 Power Snatch 155/105
3 Burpees
5 box jump
AMRAP 12

10-20-30-40...

HSPU
Pistol
FOR TIME: 50-40-30-20-10

Air Squat
Push Up
Sit Up

TC: 25
FOR TIME: 4 Rounds

300m run
Max Thruster 135/85

TC: 15
FOR TIME
7-14-21-14-7

Chest to bar
Kbs 24/16
*30 DU após o término de cada rodada
AMRAP 10

3-6-9-12...

Hang Snatch 95/65
HSPU
AMRAP 15

5 Hang Clean 155/105
10 Toes to bar
15 Air Squat
EMOM 30

1- 10 Burpees
2- T2b
3- 20 Lunges
FOR TIME:

10 à 1 - Burpees
Box Jump

TC: 12
AMRAP 20

5 Kbs
10 Dips na caixa
15 Air Squat
FOR TIME
10 Rounds

2 Dumbell Snatch
5 Box Jump M/B
10 Abmat Sit Up

TC: 15
FOR TIME
3 Rounds:

21 Burpees
15 Pull Ups
9 Front Squat 155/105

TC: 15
FOR TIME:
5 Rounds

15 Push ups
12 HSPU
9 Ring Dips

TC: 10
AMRAP 10 - Team of 2

10 Pistol
10 Kbs 32/24
AMRAP 25 - Team of 3

100 Box Jump
100 Push Ups
100 T2b
FOR TIME

"Grace" - 30 Clean and Jerk 135/95 TC: 8
AMRAP 20

30 Air Squat
20 Sit up
10 Kbs 32/24
1 Rope Climb
EMOM 12

1- 50 Du
2- 15 HSPU
AMRAP 8: TEAM OF 2

7 Thruster 95/65
7 Chest to bar
FOR TIME

5 Rounds
10 Burpees
20 Lunges 25/15
30 Ab Twist

TC: 15
AMRAP 20
Team of 2

400m Run 25lb
100 Thruster 45/35
50 Burpees
FOR TIME

10 à 1 Snatch 96/65
1 à 10 OHS

TC: 12
FOR TIME

40 Deadlift 135/85
30 Hang Clean
20 Pull ups
10 Cal row TC: 12
AMRAP 15

21 Push ups
15 Kbs 24/16
9 T2b
AMRAP 8

1 Muscle Up (1 Chest to bar)
2 Burpees
3 Box Jump (Alta/Média)
AMRAP 15
Team of 2

21 Partner Deadlift
15 Partner Handstand Push Up
9 Burpees pulando por cima da perna do parceiro
AMRAP 12

10 Box Jump
10 Kbs, 10 Pistol
10 T2b
AMRAP 15
Team of 2

21 Partner Deadlift
15 Partner Handstand Push Up
9 Burpees pulando por cima da perna do parceiro
FOR TIME

50-40-30-20-10 Sit Up
25-20-15-10-5 HSPU
TC: 15
AMRAP 8

6 Thuster 135/85
12 Burpees
Cindy

AMRAP 20
5 Pull ups
10 Push ups
15 Air Squat
EMOM 30:

1- 10 Kbs
2- 10 T2b
3- 10 Burpees
AMRAP 7

30: Max Squat Snatch 135/85
*A cada 1:30 fazer 15 Push ups
EMOM 15

1- 12 Box Jump
2- 12 C2b
3- 12 Pistol
AMRAP 20

300m run
15 HSPU
10 Cal Row
5 Hang Power Clean 135/85
FOR TIME - 5 Rounds

1 rope climb
5 Muscle Up (1 Jumping C2b + 3 Push Ups)
10 Burpees

TC: 12
AMRAP 10 - Team of 2

10 Deadlift 185/105
20 GHD Sit up
FOR TIME

21-15-9
Snatch 95/65
Kbs 24/16

TC: 12
FOR TIME

10 Rounds
10 Box Jump
10 Pull ups

TC: 15
AMRAP 8

3 Squat Clean 135/85
6 Burpees over the bar
9 V- Up
AMRAP 7

30: Max Squat Snatch 135/85
*A cada 1:30 fazer 15 Push ups
3 AMRAP 3

3 Clean
3 Front Squat
3 Jerks (135/85)
Rest 3' entre os rounds
AMRAP 9

15 Toes to Bar
6 Burpees
FOR TIME

4-8-12-16-18-20
OHS (115/75)
Ring Dips (HR Push Ups)
TC: 16
EMOM 21

1: 40 Double Unders
2: 12 Kbs 24/16
3: 12 Box Jump M/B
AMRAP 15

100M Run
1 Round de Cindy com C2b
AMRAP 25 - Team of 3

300 Du
200 Lunges
100 Abmat Sit up
AMRAP 16

40 T2b
30 Box jump over
20 Wall ball 20/14
10 Cal Row
AMRAP 12

15 V Up
12 HSPU
9 Clean 185/105
FOR TIME

27-21-15-9-3 Chest to Bar
Kbs 24/16

TC: 8
FOR TIME 5x
300m run
15 Burpees
1 Rope climb) TC: 20
AMRAP 10

10 S2o 135/85
12 Pistol
EMOM 30
1: 10 Cal Row
2: 30 Du (30 SU)
3: 10 Wall Ball
4: 10 Burpees
5: 30 Ab Twist 25/15
6: Rest
AMRAP 10

3-6-9-12-15...
Deadlift 185/105
Muscle Up (Chest to Bar)
AMRAP 15

15 T2b
10 Box Jump
5 Kbs 32/24
FOR TIME

30-20-10
HSPU
Front Squat 95/65

TC: 10
AMRAP 12
Team of 2:

5-10-15-20... Snatch 75/55, Abmat Sit Up
EMOM 30

1 Power clean 225/155
3 Burpees
5 Pull ups
AMRAP 20
Team of 2
10-20-30... Deadlift 135/85
T2b
1/2 Burpee
17.5
AMRAP 15

50 Air Squat
40 Abmat Sit up
30 HR Push Ups
10 Cal Row
AMRAP 12

5 Pull Ups
10 Box Jump Over
15 HSPU
EMOM 15

1: 15 Kbs 24/16
2: 15 Wall Ball 20/14
3: 10 Burpees
FOR TIME

21-15-9 OHS 95/65
400m Run

TC: 12
EMOM 30

1: 12 T2b
2: 10 Thruster 96/65
3: 10 Burpees
17.4
3 Rounds (45" ON x 15" OFF: 1: Prancha, 2: Abmat Sit up, 3: Double Under) Rest 1
EMOM 18

1: 10 C2b
2: 10 OHS (95/65)
3: Rest
TEAM OF 2 - AMRAP 8

5-10-15-20 Hang Clean 135/85
Burpees over the bar
FOR TIME - 3 Rounds:

21 Box Jump Over M/B
18 Pistol
15 Hspu
TC: 10
4 Rounds: (45" On x 30" Off: Burpees, Lunges, Polichinelo, Mountain Climb, Ab Twist 15/10) REST 2' entre cada rodada
17.3
FOR TIME

3-2-1 Rounds Cindy
*No final de cada rodada, 400m run

TC: 15
TEAM OF 2

AMRAP 5: Clean and Jerk 135/85 REST 2
AMRAP 3: Clean and Jerk 155/105 REST 2
AMRAP 1: Clean and Jerk 175/125
EMOM 16

1: 50 DU
2: 15 Wall Ball 20/14
AMRAP 8

10 Shoulder to overhead 95/65
10 Burpees
10 Box Jump
AMRAP 5: 5 Thruster135/85, 10 Ring Dip. REST 3
AMRAP 5: 5 Thruster 115/75, 10 HSPU. REST 3
AMRAP 5: 5 Thruster 95/65, 10 Push Ups
OPEN 17.2
FOR TIME

50 HSPU
40 Pull Ups
30 Snatch 95/65
20 Burpees

TC: 12
AMRAP 8

2-4-6-8-10 ...
Hang Squat Clean 135/85
Pistol
AMRAP 10

10 T2b
10 Thruster 45/35
AMRAP 25 - TEAM OF 3

100 DU
50 Thruster 45/35
100m Run (TODOS CORREM)
AMRAP 20:

1 Deadlift 225/155
15 Push Ups
100m Run
AMRAP 8

7 Strict HSPU
5 Box Jump (Alta/Média)
3 Muscle Up
FOR TIME
5 Rounds:

15 Kbs 24/16
12 Snatch 75/55
9 Pull Ups
TC: 15
AMRAP 15 - Team of 3

Max Reps Wall Ball 20/14
(Bola não pode tocar o chão, se tocar desconta 10 reps)
3 AMRAP 3

3 Power Clean
3 Front Squat
3 S2o
Rest 3:30 (115/75) (135/95) (155/115)
EMOM 30

1: 10 Hspu
2: 10 C2b
3: 10 Box Jump
AMRAP 8

10 Box Jump Over
5 Deadlift 255/175
AMRAP 15

30 Wall Ball 20/14
30 Clean 95/65
30 OH Plate Lounge 45/35
FOR TIME - 5 Rounds

21 Sit Up
15 T2b
9 Kbs 32/24

TC: 15
AMRAP 10

10 Snatch 75/55
10 Pistol
FOR TIME Team of 3:

300 Du (600 Single)
90 C2b
60 Burpees
TC: 16
AMRAP 30 - Team of 3:

3-6-9-12-15-18-21 ...
Burpees
Wall Ball 20/14
Snatch 95/65
AMRAP 10

5 Thruster 95/65
10 Burpees over the bar
FOR TIME - 5 Rounds:

15 Pull ups
15 Box Jump (m/b)
15 OHS 95/65

TC: 20
FOR TIME

4-8-12-16-12-8-4
Deadlift 225/155
Pistol
V Up

TC: 12
AMRAP 8

1-2-3-4-5... Clean 225/155
5-10-15-20-25 ... T2b
EMOM 16

1: 10 HSPU + Max Reps S2o 135/85
2: REST
AMRAP 20

5 Kbs 32/24
10 HSPU
15 Abmat Sit up
FOR TIME

21-15-9
Wall Ball 30/20
Burpees
TC: 8
EMOM 16

1: 1 Rope Climb
2: 10 Deadlift 185/135
3: 12 Box Jump Over
4: 12/10 Cal Row
AMRAP 10

3 Burpees Over the bar
6 Pistol
9 Clean 115/85
For time
Team of 2:

100-90-80-70...10 Du
50-45-40...5 HSPU
TC 20
AMRAP 15

30 Air Squat
20 Push Ups
10 Pull Ups
FOR TIME: "The Seven"
7 Rounds - 7 Reps of:

HSPU
Thruster 135/85
T2b
Deadlift 245/165
Burpees
Kbs 32/24
Pull Ups
TC: 40
AMRAP 16

9 Snatch Deadlift 95/65
6 Hang Snatch
3 Ohs
300m Run
FOR TIME

30-20-10
Clean 135/85
T2b

TC: 10
AMRAP 18

5 Kbs 32/24
10 Sit Up
15 Hspu
20 Air Squat
AMRAP 12

50 Burpees
50 Wall Ball
50 HR Push Ups
50 Pistol
FOR TIME
Team of 2

21-18-15-12-9-6-3
Thruster 95/65
Pull Up
TC: 12
EMOM 14

1: 10 Wall Ball
2: 12 Box Jump Over
3: 100m Run
FOR TIME

10 à 1
C2b
Snatch 96/65
TC: 12
AMRAP 15

15 Push Press 96/65
12 Front Squat
9 Thruster
6 Muscle up
FOR TIME

15-12-9-6-3
Ohs 135/95
T2b
TC: 12
AMRAP 7

3 Burpees
4 Pistol
5 V Up
EMOM 30

1 Power Clean 225/155
3 Hspu
5 Wall Ball
AMRAP 10

Team of 2:
3-6-9-12-15
Thruster 96/65
Box Jump
4 AMRAP 3

3 Deadlift 225/155
6 Kbs 32/24
9 Push Ups
Rest 1
EMOM 16

1: 2 Rope Climb
2: 15/12 Cal Row
3: Max Clean and Jerk 135/85
4: Rest
FOR TIME

22-16-10
C2b
Pistol
TC: 8
AMRAP 10

Team of 2:
15 Snatch 75/55
30 DU
AMRAP 18

5 BURPEES
10 SIT UP
15 AIR SQUAT
AMRAP 15

Team of 2:
30-20-10-5
Partner Deadlift 245/175
Wall Ball 20/14
TABATA 1: Push Up/Air Squat. Rest 1
TABATA 2: HSPU/Pistol Rest 2
TABATA 3: OHS 45/35/Ring Dip (Push Up)
FOR TIME:
7 Rounds
7 Clean 135/85
7 S2o 135/85
7 Burpees Over the bar

TC: 10
EMOM 20
1: Max DU
2: Max Kbs 24/16
3: Max Muscle Up (1 SDHP + 3 Push Ups)
4: Max Cal Row
5: Rest
FOR TIME

75 Pull Ups
*Desceu da barra = 10 Box jump over
TC: 10
AMRAP 8

10 SNATCH 75/55
10 T2b
AMRAP 20

Team OF 4
4K Row
*restante do tempo MAX REPS DU
AMRAP 10:

30 Box JUMP
30 Pull ups
30 Sit up
30 Thruster 45/35
FOR TIME

100 HSPU *Desceu da parede fazer 10 Pistol

TC:12
AMRAP 20:

300m Run + 1 Round CINDY (5 Pull ups, 10 Push Ups, 15 Air Squat)
AMRAP 12

25 HR Push Ups
20 HSPU
15 Ring Dip
5 Rope Climb
FOR TIME

5 Rounds 400m Run
10 OHS 95/65
10 Kbs 24/16
TC: 25
FOR TIME

50 Hang Clean 135/85
*Soltou a barra: 5 Burpees over the bar
EMOM 16

1: 50 Double Under
2: 15 Wall Ball 20/14
FOR TIME

21-15-9 Burpees pulando na anilha 10LB
Pull up

TC: 07
AMRAP 10

10 Thruster 95/65
5 Muscle up
FOR TIME

10 à 1
Deadlift
Toes to bar
TC: 10
3 Rounds
400m Run
20 HSPU
10 S2o (135/95)
TC: 12
AMRAP 15

30 Burpees
30 kbs
30 Box JUMP M/B
30 Push ups
EMOM 10

1: 6 clean and jerk 135/85
2: 12 PISTOL
AMRAP 20

5 Snatch 95/65
10 OHS
20 Sit Up
FOR TIME

10-20-30-20-10 HSPU
Kbs 32/24
TC: 10
FOR TIME

5-3-1 Rounds Cindy

(5 Pull Ups, 10 Push ups, 15 air squat)
*Run 300m a cada troca TC: 15
AMRAP 10

3-6-9-12... Squat Clean 135/95
10-20-30-40-50 V-Up
5 Rounds

30 Partner Deadlift 225/155
20 Burpees Over The Bar
10 Muscle Up
TC: 15
AMRAP 15

21 Pull ups
18 Pistol
15 Box jump over (M/B)
FOR TIME

40 Deadlift
20 Push Ups
30 Clean
20 HSPU
20 S2o
10 Ring Dips 115/85

TC: 12
AMRAP 5

2-4-6-8 Burpees Over The bar
*A cada round 1 squat clean 185/115
EMOM 20

1: 50 Du
2: 12 Kbs 32/24
AMRAP 6

1-2-3-4-5-6 Squat Snatch 135/95
2-4-6-8-10 Pistol
FOR TIME

60 T2b
*Cada vez que soltar, aumenta 3 reps.

TC: 7
FOR TIME

5 Rounds TEAM OF 3

100 Du
40 Deadlift
15Front Squat 155/105
TC: 12
AMRAP 12

10-20-30-40 HSPU

*No final de cada round correr 200m
SCORE: Só o numero de HSPU
AMRAP 20

10 Burpees
15 Push Ups
20 Abmat Sit Up
FOR TIME

10 Rounds: Team of 2

15 GHD Sit Ups
15 Ring Dips (15 Push ups)
TC: 13
EMOM 30

1: 10 Deadlift 185/135
2: 30 Mountain Climb
3: 8 C2b
AMRAP 13

50 Burpees
40 Wall Ball
30 Kbs (24/16)
20 Muscle Up (3 KB SDHP + 3 Push Ups)

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