WOD 01.04.2019

WOD 01.04.2019

Warm up Mobility 20 Jump Jacks 80 Meters Run 5 Jump squats 80 Meters Run 5 Burpees Tecnical HSPU HSPU Strict 4 x 7 RX Pratice Handstand walking RX Wod – Tempo Quarteto 8 rounds of ; Lunges Plate 24 Meters alternating ( 15 / 10 kg). ( 2...

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WOD 29.03.2019

WOD 29.03.2019

Warm up Mobility 3 rounds of ; Single Arm alternating Kettlebell swing 10 Kettlebell Goblet squat 10 Kettlebell swing americano 10 Conditioning / core Hanging L- Sit Hold 5 x 10 seconds Double unders 100 ( A cada quebra realizar 5 Burpees + 10...

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WOD 28.03.2019

WOD 28.03.2019

Warm up Tabata Air squats Push ups Burpees Remador Tecnical Back squat Strenght ; 5 x 3 reps Wod – Tempo Trio Chipper Back squat 100 ( 60 / 40 kg ) Toes to bar 100 5 rounds of ; 200 meters run Synchronized GHD sit up 30 Ring dips 10 Wall...

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WOD 27.03.2019

WOD 27.03.2019

Wod – Tempo Wod Team Trio 3 rounds of ; Pull ups 30 Push ups 30 Air squats 30 Abmat sit ups 30 4 rounds of; Thruster Plate 10 Synchronized ( 2 atletas ) (15 / 10kg) Burpees Plate 10 Synchronized ( 2 atletas ) 15/10kg) 5 rounds of; Box jump...

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WOD 26.03.2019

WOD 26.03.2019

Warm up Mobility Emon 6’ 1º min . Hollow rocks 10 2º min. Air squats 20 3º min. Kettlebell swing Russo 15 Tecnical Deadlift Heavy Day 7 x 3 85 % PR Wod – Tempo For time ; 7 rounds of ; Deadlift 10 ( 60 / 40 kg) Clean 5 ( 60 / 40

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WOD 25.03.2019

WOD 25.03.2019

Warm up Mobility Skip 50 Frankenstein 20 Jump Jacks 50 Burpees 10 Tecnical Toes to Ring Ring Muscle up Accessory ; 5 x 2 Ring Muscle up strict Wod – Tempo Trio Toes to ring 100 Kettlebell swing americano 100 2 rounds of; Wall climbers 15...

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Lançamento Rhino Coffee

Lançamento Rhino Coffee

O Crossfit CQV agora traz mais uma novidade! O RHINO COFFEE é um café orgânico, 100% Arábica, produzido nas montanhas capixabas, e desenvolvido especialmente para você que é apaixonado por crossfit e por um bom café! Venha degustar o Rhino Coffee...

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WOD 22.03.2019

WOD 22.03.2019

Warm up Mobility Skip 50 Mountain climbers 50 Jump Jacks 50 Tecnical Conditioning / core Plank 3 x 1’ Lateral plank 3 x 30 sec Hollow rocks 3 x 10 Super man 3 x 10 Wod – Tempo Conditioning CQV !!! 1km 10 pull ups 20 burpees 30 push ups 40...

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WOD 21.03.2019

WOD 21.03.2019

Warm up Mobility Tecnical Wod moviments Wod – Rounds & Repetições METCON CROSSFIT GAMES OPEN 19.4 (AGES 16-54) (AMRAP – REPS) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds...

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WOD 20.03.2019

WOD 20.03.2019

Warm up Mobility No mensure Tecnical No mensure Wod Team – Tempo Trio Wod Team Metcon Trio Chipeer Double unders 100 Banch press 100( 50kg / 35 kg ) Burpees 30 Synchronized 2 rounds of; 400 meters Synchronized 60 Power cleans ( 50 / 35 kg )...

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