WOD

17/01/2018
CrossFit Ibirapuera – CrossFit Warm-up Tabata Jump Rope Drill Set #2- 8 intervals (No Measure) 1 – Alternating legs; 2 – Fast High Knees; 3 – Split Skips; 4 – Single Leg Hopes (5 Jump. each leg); 5 – Star Skips; 6 – Alternating Double Hopes; 7 – Double Under; 8 – Double or Triple […]
Mais
16/01/2018
CrossFit Ibirapuera – CrossFit Warm-up Warm Up Pistol + HSPU (No Measure) 2 rounds: 2 minutes – 3 rolls to candlestick + 7 ring dips or parallette push up 2 minutes – 60 seconds (accumulated) of Hollow Rocks or Hollow Holds 1 minute – 30 seconds of Nose-to-Wall Handstand Hold + 10 Shoulder Taps Weightlifting […]
Mais
15/01/2018
CrossFit Ibirapuera – CrossFit Warm-up Clean Complex Warm Up (No Measure) 3 Rounds: 10 Hindu Push Up 10 Air Thrusters 20” Burgener Rack Stretch 30” Barbell Stretch for Ankle Mobility Weightlifting Clean Complex 2 (Pull+P. C.+P.J. / EMOM 8′) (8×1@75-80%) 1 Clean Pull 1 Power Clean 1 Push Jerk5′ W.U.: 1×1@55% 1×1@60% 1×1@65% 1×1@75% Metcon […]
Mais
14/01/2018
CrossFit Ibirapuera – CrossFit Warm-up Weightlifting EMOM 7′ 2 DB Power Cleans 2 DB Push Press 2 DB OH Lunges (each leg) Metcon Metcon (Time) For Time 200m Run (TIRO) 21 C2B Pull Up 21 DB Push Press, 50/35 21 DB OH Lunge, 50/35 200m Run (TIRO) 15 Pull Up 15 DB Push Press, 50/35 […]
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13/01/2018
CrossFit Ibirapuera – CrossFit Warm-up Metcon Metcon (Time) Teams of 3: 100 Cal Row, 100 Burpees OTB 80 Cal Row, 80 Hang Power Cleans (135/95) 60 Cal Row, 60 Front Squats (135/95) 40 Cal Row, 40 Push Jerks (135/95) 20 Cal Row, 20 Clusters (135/95)
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12/01/2018
CrossFit Ibirapuera – CrossFit Warm-up O OPEN é uma competição online que ocorre durante 5 semanas. Os WOD’s são “liberados” toda quinta-feira, e teremos até segunda-feira para fazer o WOD e PRINCIPALMENTE adicionar seu score ao site oficial da CrossFit. O WOD deve ser realizado em um Box filiado, como o nosso @cfibirapuera …o OPEN […]
Mais
11/01/2018
CrossFit Ibirapuera – CrossFit Warm-up General Gymnastic Warm Up (No Measure) 1′ KB Swing 30 seg rest 1′ AbMat Sit up 30 seg rest 1′ Row 30 seg rest 1′ Toes2Ring 30 seg rest 1′ Air Bike 30 seg rest 1′ Rope Climb 30 seg rest 1′ OH Lunge w/ Plate, 25/45 30 seg rest […]
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10/01/2018
CrossFit Ibirapuera – CrossFit Warm-up Performance 1 (No Measure) 2 Rounds For Quality: 200m Farmer Carry 10 Sec Ring Support 10 Arm Bent Over Row 10 Alt PushUp Shoulder Taps Weightlifting Hang Clean (1×5) HANG SQUAT CLEAN EMOM 8′ Minutes 1-2 – 65% Minutes 3-4 – 70% Minutes 5-6 – 75% Minutes 7-8 – 80% […]
Mais
09/01/2018
CrossFit Ibirapuera – CrossFit Warm-up 3 Rounds: 200m Row/Run 15 Split Jump (each leg) 10 Beat Swing 5 Bicep Curls (light) Weightlifting EMOM 8′ 5 DB Cluster Metcon 10′: Metcon (AMRAP – Reps) 30 Chest to Bar Pull-ups 20 Front Rack DB Lunges (35/50) 10 Burpees
Mais
08/01/2018
CrossFit Ibirapuera – CrossFit Warm-up Tabata Jump Rope Drill Set #1- 8 intervals (No Measure) 1- Singles; 2- Split Skips; 3- Alternating legs; 4- In and out; 5- High knee; 6- Butt Kickers; 7- Double Under; 8- Double Under or Triple Under; *Go through the series 1 time. Spending 20 seconds at each movement and […]
Mais
07012018
CrossFit Ibirapuera – CrossFit Warm-up Metcon 10′: Metcon (AMRAP – Reps) Duplas 90 double-unders, each, relay 60 hang power clean, total, sets of 15 30 HSPU, total, sets of 15 Max MU Bar/RingsSc: C2B
Mais
06012018
CrossFit Ibirapuera – CrossFit Warm-up Metcon Metcon (Time) For time: 150 DU 50 Deadlifts (225/155) 50 C2B 150 DU 40 DL 40 C2B 150 DU 30 DL 30 C2B 150 DU 20 DL 20 C2B 150 DU 10 DL 10 C2B *Team WOD in 3Time cap: 40’
Mais
05012018
CrossFit Ibirapuera – CrossFit Warm-up O OPEN é uma competição online que ocorre durante 5 semanas. Os WOD’s são “liberados” toda quinta-feira, e teremos até segunda-feira para fazer o WOD e PRINCIPALMENTE adicionar seu score ao site oficial da CrossFit. O WOD deve ser realizado em um Box filiado, como o nosso @cfibirapuera …o OPEN […]
Mais
04012018
CrossFit Ibirapuera – CrossFit Warm-up Burgener 1.1 (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 Weightlifting Snatch Complex 4 (Sn+Bal+OHS) Snatch (EMOMx7: Complex@75% of: 1 Power Snatch 1 Snatch Balance 1 OHS Metcon 10′: Metcon (AMRAP – […]
Mais
03012018
CrossFit Ibirapuera – CrossFit Warm-up Complex Warm Up (No Measure) 25 Jumping Jacks; 25 Karate-Chop Jumping Jacks; 10 Spiderman Lunges per leg; 10 Lateral Lunges per leg; 10 Windmills per side; 10 Wide-Stance Inchworms+Push Ups; 10 Arm Circles in Each Direction; 10 Arm Pretzel Twists per side; Weightlifting Clean Pull (1×5@55%; 1×4@65%; 3×5@70-75%) Metcon Metcon […]
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02012018
CrossFit Ibirapuera – CrossFit Warm-up Metcon Metcon (Time) FOR TIME Teams of 3: 3 Laps Run 60 Burpees 60 T2B 2 Laps Run 60 Burpees 60 Pull Ups 1 Lap Run 60 Burpees 60 KB Swing, 24/20TC: 35′
Mais
23122017
CrossFit Ibirapuera – CrossFit Warm-up Metcon Metcon (Time) FOR TIME: 800m Run 100 Clean and Jerk, 115/85 400m Run 150 T2B 800m Run 90 Wall Ball, 20/14WOD em TRIO TC: 35′
Mais
22122017
CrossFit Ibirapuera – CrossFit Warm-up W.U. Back Squat (No Measure) 3 rounds of 10 reps of: Samson Stretch (30 seconds) Russian BabyMaker Hips Single Pigeon (30 seconds) Back-extensions Weightlifting Back Squat (1×4@55%; 1×3@65%, 2×2@75%, 1×2@85%, 1×1@95%, 1×1@) Metcon Metcon (Time) FOR TIME: 3RDS 500M ROW 30 SIT UPS 15 PUSH UPS 10 POWER SNATCH, 135/95TC:15′
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21122017
CrossFit Ibirapuera – CrossFit Warm-up Fran Warm Up (No Measure) 2 Rounds: Shoulder Mobility: 1. 30″ Unindo os cotovelos; 2. 30″ Burgener Rack Stretch ; 3. 15 reps Squat Therapy; 2 Rounds: 1. 200m Run; 2. 10 reps Kipping Swing / 2×3 Kip+1 Pull Up; 3. 15 reps Plate Thruster; Metcon Fran (Time) 21-15-9 Thrusters, […]
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20122017
CrossFit Ibirapuera – CrossFit Warm-up Performance 1 (No Measure) 10 Min For Quality 200m Farmer Carry 10 Sec Ring Support 10 Arm Bent Over Row 10 Alt PushUp Shoulder Taps Weightlifting Deadlift (1×4@55%, 1×3@65%, 2×2@75%, 1×2@85%, 1×1@95%, 1×1@) Metcon Metcon (AMRAP – Reps) FALAP (EMOM – 2′) MAX 6 SETS: 3 T2B 6KB SWING, 24/20 […]
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