• Treino 18/05/2018 – Sexta Feira

    May 17, 2018 Comments Off on Treino 18/05/2018 – Sexta Feira Cross Training, Manhã, Noite, Tarde

    CROSS GAMES Idenes VS Janaina (individual feminino) – 07h20 Ricardo VS ????? – 12h00 Paulo VS Emilio (individual masculino) – 20h00 5′   WARM UP   2 Rounds for Time 50” Plank 50 Tuck Jumps 50 Polichinelos 8′   TECHNIQUE Wod Moves   WOD   EMOM – 16′

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  • Treino 17/05/2018 – Quinta Feira

    May 16, 2018 Comments Off on Treino 17/05/2018 – Quinta Feira Cross Training, Noite, Tarde

    CROSS GAMES   Carlos VS Japa VS Miqueias (individual masculino) – 13h00 Carol VS Rose (individual feminino) – 20h00 5′   WARM UP Fun Warm Up Corrida humana com obstáculos (na sala) ! 8′   TECHNIQUE Bench Press (supino) – 5 – 4 –  3- 2 – 1   WOD 10

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  • Treino 16/05/2018 – Quarta Feira

    May 15, 2018 Comments Off on Treino 16/05/2018 – Quarta Feira Cross Training, Manhã

    CROSS GAMES 07h20 Fernando VS Ronaldo (individual Masculino) 5′   WARM UP 3 Rounds for Time 1′ Handstand 1′ Plank 1′ Iso. Squat Progressão de 10” Tempo: 10′   TECHNIQUE WOD Moves   WOD Tabata – 2x Power Clean (18kg / 30kg) Dumbbell Press KB Swing Sit Ups  

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  • Treino 15/05/2018 – Terça Feira

    May 14, 2018 Comments Off on Treino 15/05/2018 – Terça Feira Cross Training, Noite, Tarde

    CROSS GAMES Duplas Wagner e Renato 13:00 VS Ceara e Paulo 20:00 6’ – Treino não simultâneo! Resultado somente  no dia seguinte ! WARM UP 1 Round for Time 25 Partner Burpees / Plank Max: 9’ WOD “NANTES” AMRAP – 25′ 05 Pull Up 15 Dumbbell Split Clean 25 Push Ups 93 Air Squat Tempo

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  • Treino 14/05/2018 – Segunda Feira

    May 13, 2018 Comments Off on Treino 14/05/2018 – Segunda Feira Cross Training, Manhã

    CROSS GAMES 07h20 Kalima VS Idenes (individual feminino)   WARM UP 1 Round for Time 25 Push Cart / Carrinho de mão (em duplas) Max: 8′   TECHNIQUE WOD Moves   WOD   Metcon 6 rounds de: 1 minuto de row bar 1 minuto de Pistols 1 minuto de burpees 1 minuto descansando   Total: …

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  • Treino 11/05/2018 – Sexta Feira

    May 10, 2018 Comments Off on Treino 11/05/2018 – Sexta Feira Cross Training, Manhã, Noite, Tarde

    GAMES Japa VS Ronaldo – 07h20 – RX – 5′ Carlos VS “Mito” – 12h15 – RX – 5′ Liss VS ???? – 19h00 – individual feminino  – 4′       WARM UP “CORE” 3 Rounds for time 20 ABS KB 15 Sit Ups 10 ABS

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  • Treino 10/05/18 – Quinta feira

    May 9, 2018 Comments Off on Treino 10/05/18 – Quinta feira Cross Training, Noite, Tarde

    CROSS GAMES 13h00 Almir VS ????? – (individual masculino) 4′   20h00 Ceara VS Emilio (individual masculino) For Time′ WARM UP 3 Rounds for Time 30” Pendurado 20″ Iso. Squat. Uni. 10″ Lateral Plank Max: 7′   TECHNIQUE Front Squat + Thrusters Handstand Push Ups – HSPU

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  • Treino 09/05/18 – Quarta Feira

    May 8, 2018 Comments Off on Treino 09/05/18 – Quarta Feira Cross Training, Manhã

    CROSS GAMES 07h20 Lidiana VS Caroline (individual feminino) 5′   WARM UP Tabata 2x – Em Dupla ABS Push Ups   TECHNIQUE Dumbbell Power Clean Sumo Deadlift Hight Pull   WOD 1′ ONN – 1′ OFF – 16 Rounds 6 Dumbbell Power Clean 5 Sumo Deadlift Hight Pull 4 Burpees Face Bar

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  • Treino 08/05/2018 – Terça Feira

    May 7, 2018 Comments Off on Treino 08/05/2018 – Terça Feira Cross Training, Noite, Tarde

    CROSS GAMES 13h00 Renato VS Henriquesson VS Miqueias – Individual Masculino 7′   20h00 Ka VS Liss VS Rose (individual feminino) 7′ WARM UP   Mobility   TECHNIQUE WOD Moves WOD Chipper 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings (15kg / 20kg) 50 passos Walking Lunge 50 Knees to

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  • Treino 07/05/2018 – Segunda Feira

    May 6, 2018 Comments Off on Treino 07/05/2018 – Segunda Feira Cross Training, Manhã

    CROSS GAMES Duplas WARM UP Death By Dips Push Ups Hand Release Sprint Max: 20′   TECHNIQUE Overhead Walking Lunge   WOD AMRAP 10′ Escada – progressivo Burpee – progressivo Overhead Walking Lunge – progressivo  

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