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Luiz Martins

WOD 150104

150213_CROSSFIT_HANGAR193_RM-0103

Pessoal, acabou o OPEN 2015 e este foi de longe nosso melhor ano!!! 

Lembrando que dia 11/04 temos o 15.6 rsrs

E ai vai nossa premiação OPEN 2015

Scale

Fem

1º Mari Lustosa 116 pontos
2º Zilda Martins 123 pontos
3º Bianca Waltrick 126 pontos

Masc

1º Leonard Ang 349 pontos
2º Leandro Borges 366 pontos
3º Raphael Oliveira 387 pontos


RX

Fem

1º Flávia Glycerio 64 pontos
2º Mari K. 79 pontos
3º Mari Coelho 86 pontos

Masc

1ª Cláudio Matsumoto 99 pontos
2º Alex Tae 153 pontos
3º Rafael Dib 156 pontos

Os resultados completos podem ser vistos na pagina dos games em Custon Leaderboard:
http://games.crossfit.com/


Segue nosso WOD


3RFT

400m correndo
20 DB Snatch 30/50lbs
20 Hand Release Push up

3,2,1 Go
Luiz Martins



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Luiz Martins

WOD 143103

IMG_1425 (2)
Pessoal, antes do WOD um recado nossa festa do OPEN 15.6 ficou em 40,00 reais por pessoa. Este valor deve ser pago ate quinta dia 09/04.

Segue nosso WOD

3RFT
6 Deadlift 55/70Kg
9 Burpees
12 T2B

3,2,1 Go
Luiz Martins

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Luiz Martins

WOD 153003

WOD 30-03
Pessoal, hoje é o ultimo dia do Open 2015 e tenho certeza que todos ganhamos com ele, independente do resultado ou desempenho pessoal o que realmente importa são as experiências que ele proporciona.

Uma das coisas mais importantes no CrossFit é que aprendemos que a maneira como encaramos o wod se reflete na maneira como encaramos nossas vidas.

De qualquer maneira todos ganhamos com o Open.

Parabéns a todos nos!!!

Agora é só esperar ate quarta para ver o resulatdo official

E que venha OPEN 2016


Agora é 15.6 Galera, e o valor da festa ficou em 40,00 por pessoa!


Segue nosso WOD:

For Time
18-14-10
Pull ups
Power Snatch 35/50Kg

3,2,1 Go
Luiz Martins



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Luiz Martins

OPEN 15.5

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Boys use 45 lb.
Girls use 35 lb.



3,2,1 Go
Luiz Martins

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Luiz Martins

WOD 152603

Pessoal, só falta um:



3,2,1 Go
Luiz Martins

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Luiz Martins

WOD 152503


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Pessoal, novamente ficamos em 1º Lugar na America Latina (15.3 e 15.4), esta é a ultima semana do Open e nosso time esta em 8º Lugar Geral.

Hurra!!!!

Estamos muito perto dos Regionais 2015, FORÇA galera só falta mais um.

Segue nosso TOP 10:


Fem

Scale                               RX

1. Mari Lustosa                1. Flávia Glycério
2. Zilda Martins               2. Mariana Klein
3. Maira Barreto                3. Mariana Coelho
4. Renatinha Diniz
4. Bianca Waltrik
6. Rosangela Martins
7. Patricia Biava
8. Livia Rufino
9. Leila Ikeda
10. Regiane Alves 

Masc

Scale                                 RX

1. Leonard Ang                 1. Claudio Matumoto
2. Leandro Borges             2. Jonas Villar
3. Denys Volpe                 3. Alex Tae
4. Raphael Oliveira            4. Rafael Dib
5. Denis Yoshida               5. Leandro Moraes
6. Pedro Amado                6. Diego Barbosa
7. Fagner Luz                   7. Lucas Iacovone
8. Bruno Coutinho             8. Igor Murano
9. Andre Nakamura           9. Lucas Burza
10. Thiago Casqueiro        10. Augusto Hernandez


Segue nosso WOD

Amrap 12min

10 KB Swing 16/24Kg
10 Hand Release Push up


3,2,1 Go 
Luiz Martins

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Luiz Martins

WOD 152403

Pessoal, esta é a última semana do Open 2015. FORÇA falta pouco.

Segue nosso wod:

5RFT

400m Correndo
15 OHS 20/35Kg

foto 8

3,2,1 Go
Luiz Martins

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Luiz Martins

WOD 152303

Pessoal, quem ainda não confirmou a presença no Churras 15.6 confirmem até dia 26/03 (quinta).

Segue nosso WOD:

3 Rounds
1min Burpees
1min Thrusters 15/20kg
1min Pull ups
1min Rest

FullSizeRender (2)

3,2,1 Go
Luiz Martins



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Luiz Martins

Open 15.4

Workout 15.4 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.
Boys 16-17 clean 115 lb.
Girls 14-15 clean 65 lb.
Girls 16-17 clean 75 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 65 lb. and clean 75 lb.
Women push press 45 lb. and clean 55 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Boys push press 65 lb. and clean 75 lb.
Girls push press 45 lb. and clean 55 lb.



Boa Sorte Galera!!!

3,2,1 Go 
Luiz Martins

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Luiz Martins

WOD 151903

Pessoal, hoje sai o 15.4 e ai o que sera?

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Nosso WOD

Recovery Day

3,2,1 GO
Luiz Martins

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