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postado por professorpier @ abril 05, 2025
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https://archive.org/details/proteinas-do-soro-do-leite
https://archive.org/details/como-tomar-glutamina
Vitamina E Remédio Para Engordar Funciona : Free Download, Borrow, and Streaming : Internet Archive
https://archive.org/details/quanta-proteina-devo-ingerir-pos-treino
postado por professorpier @ março 25, 2025
0 Comentários
WOD Lists CROSSFIT : Free Download, Borrow, and Streaming : Internet Archive
https://archive.org/details/cross-fit-basic-movements
postado por professorpier @ fevereiro 02, 2024
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10 Tabata Workouts to Burn Fat and Build Muscle-2
10 CrossFit AMRAP Workouts to Increase Mental Toughness | BOXROX
postado por professorpier @ fevereiro 02, 2024
0 Comentários
Monday 170807
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.
Women use 65 lb.
Post rounds/reps completed to comments.
Compare to 170324.
Monday 170807
5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps
Post time to comments.
Compare to 130416.
Monday 170828
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Post time to comments.
Compare to 141214.
Monday 170904
Back squat 10-5-3-1-1-1-3-5-10 reps
Post loads to comments.
Compare to 150514.
Monday 170918
5 rounds for time of:
60-second L-sit hold
30-cal. row
Each round, accumulate a total of 60 seconds holding the L-sit.
Monday 170925
For time:
50-cal. row
50 toes-to-bars
Monday 171002
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.
Monday 171016
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Monday 171023
Power clean 10-5-3-1-1-1-3-5-10 reps
Monday 171030
Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Monday 171113
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Monday 171120
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
Compare to 150903.
Monday 171127
3 rounds for time of:
100-ft. walking lunge
50 squats
50 hip extensions
Monday 171211
4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps
Post time to comments.
Compare to 150811.
Monday 171218
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Post time to comments.
Tuesday 170808
Deadlift 7-7-7-7-7-7-7 reps
Post loads to comments.
Compare to 130804.
Tuesday 170815
4 rounds for time of:
25 push presses, 95 lb.
50-cal. row
100 double-unders
Post time to comments.
Tuesday 170829
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75 lb.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75 lb.
75 sit-ups
5 rope climbs, 15-ft. rope
Post time to comments.
Tuesday 170905
21-15-9 reps for time of:
50-lb. dumbbell squat clean thrusters
Pull-ups
Post time to comments.
Tuesday 170912
Hang power clean 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 160525.
Tuesday 170926
Andy
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
Tuesday 171003
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
Post time to comments.
Compare to 161101.
Tuesday 171010
Overhead squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Tuesday 171024
For time:
400-meter run
100-meter farmers carry, 70-lb. dumbbells
800-meter run
100-meter farmers carry, 70-lb. dumbbells
400-meter run
"Tuesday 171031
5 rounds for time of:
30-cal. row
30 GHD sit-ups"
Tuesday 171107
Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments.
Tuesday 171121
Garrett
3 rounds for time of:
75 squats
25 ring handstand push-ups
25 L pull-ups
Tuesday 171128
3 rounds for time of:
Run 400 meters
115-lb. power snatch, 12 reps
6 bar muscle-ups
Tuesday 171205
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating
Wednesday 170809
5 rounds for time of:
400-m run
15 left-arm kettlebell snatches, 1 pood
15 right-arm kettlebell snatches, 1 pood
Post time to comments.
Wednesday 170816
3 rounds for time of:
30 pull-ups
400-meter run
Post time to comments.
Wednesday 170823
Overhead squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 160805.
Wednesday 170906
Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.
Wednesday 170913
30-20-10 reps for time of:
GHD sit-ups
Toes-to-bars
Wall-ball shots, 20-lb. ball
Post time to comments.
Wednesday 170920
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps
Wednesday 171004
Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating
"Wednesday 171011
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks"
Wednesday 171018
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses, 155 lb.
20 jerks, 155 lb.
10 push presses, 155 lb.
Post time to comments.
Wednesday 171101
3 rounds for time of:
155-lb. squat snatches, 10 reps
20 burpees
Wednesday 171108
Split jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 160302.
Wednesday 171115
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 160804.
Wednesday 171129
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Wednesday 171206
4 rounds for time of:
400-m run
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups
Wednesday 171213
Front squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 170625.
Thursday 170817
Back squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 170314.
Dunn
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Post rounds completed to comments.
Thursday 170831
3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.
Post time to comments.
Compare to 120903.
Thursday 170914
Front squat 5-5-3-3-3-1-1-1-1-1 reps
Post loads to comments.
Thursday 170921
9-15-21 reps for time of:
Thrusters
Bar-facing burpees
Men use 95 lb.
Women use 65 lb.
Thursday 170928
21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Thursday 171012
5 rounds for time of:
25 kettlebell swings, 2 pood
25 GHD sit-ups
25 back extensions
25 knees-to-elbows
Post time to comments.
Compare to 150719.
Thursday 171019
Back squat 10-10-10-10-10 reps
Post loads to comments.
Compare to 150131.
Thursday 171026
Complete as many rounds as possible in 7 minutes of:
115-lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups
Thursday 171109
5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents
Thursday 171116
Complete as many rounds as possible in 15 minutes of:
250-meter row
155-lb. push presses, 10 reps
20 GHD sit-ups
Thursday 171123
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
Post distance completed to comments.
Compare to 151126.
Thursday 171207
Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps
Thursday 171214
For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters
Friday 170811
40-30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups
Post time to comments.
Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 151030.
Friday 170901
For time:
155-lb. snatches, 30 reps
Post time to comments.
Friday 170908
4 rounds, each for time, of:
800-meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 160906.
Friday 170922
For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders
Men use 95-lb. barbell
Women use 65-lb. barbell
Friday 170929
For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat
Post reps completed and load squatted during each interval
"Friday 171006
15-12-9 reps for time of:
135-lb. power cleans
135-lb. thrusters
Post time to comments."
Friday 171020
5 rounds for time of:
30-yard weighted lunge, 50-lb. dumbbells
60-yard shuttle sprint (5-10-15 yards)
Friday 171027
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 160707.
Friday 171103
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell
Friday 171117
Fran
21-15-9 reps for time of:
95-lb. thrusters
Pull-ups
Post time to comments.
Compare to 160727.
Friday 171124
50-40-30-20-10 reps for time of:
1.5-pood kettlebell swings
Sit-ups
Friday 171201
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments or register for the Liftoffand log your score on the leaderboard.
Compare to 161104.
Friday 171215
Set a clock for 12 minutes and, with a 135-lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
Saturday 170812
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.
Compare to 151112.
"Saturday 170819
10 2-minute rounds of:
50-yard swim
Max-rep 35-lb. dumbbell power clean and jerks
There is no rest between rounds.
Post total number of reps completed to comments."
Saturday 170902
5 rounds for time of:
Swim 100 yards
30 push-ups
Post time to comments.
Compare to 160516.
Saturday 170909
7 2-minute rounds of:
25-cal. row
205-lb. jerks, max reps
There is no rest between rounds.
Saturday 170916
For time:
50 hip extensions
15-ft. rope climb, 5 ascents
40 hip extensions
15-ft. rope climb, 4 ascents
30 hip extensions
15-ft. rope climb, 3 ascents
20 hip extensions
15-ft. rope climb, 2 ascents
10 hip extensions
15-ft. rope climb, 1 ascent
Post time to comments.
Saturday 170930
For time:
1,000-meter row
50 thrusters
30 chest-to-bar pull-ups
Men thruster 45 lb.
Women thruster 35 lb.
Saturday 171007
Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
50-ft. broad jump
50-ft. lunge
Saturday 171014
For time:
60 single-leg squats, alternating
50 wall-ball shots, 20-lb. ball
40 box jumps, 24-in. box
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 front squats, 185 lb."
Saturday 171028
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.
Saturday 171104
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 170406.
Saturday 171111
Viola
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Saturday 171125
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
Saturday 171202
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box
Post rounds completed to comments or register for the Liftoff and log your score on the leaderboard.
Saturday 171209
Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 30-lb. ball to 11-ft. target
10 strict pull-ups
"Sunday 170813
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 101116."
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups
Post time to comments.
"Sunday 170827
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps
Post rounds completed to comments.
Compare to 140218."
Sunday 170910
Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
"Sunday 170917
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Post time to comments.
Compare to 141225."
Sunday 170924
For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.
Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-15 lb.
"Sunday 171008
5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute"
"Sunday 171015
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
Post time to comments.
Compare to 151031."
Sunday 171022
For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
Sunday 171105
For time:
115-lb. overhead squats, 30 reps
15 muscle-ups
115-lb. overhead squats, 20 reps
10 muscle-ups
Sunday 171112
42-30-18 reps for time of:
Wall-ball shots, 20-lb. ball
GHD sit-ups
Sunday 171119
Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
"Sunday 171203
Clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments or register for the Liftoffand log your score on the leaderboard.
Compare to 161106."
Sunday 171210
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
Post reps completed for each exercise to comments.
"Sunday 171217
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
Post times for each round to comments.
Compare to 170125."
postado por professorpier @ maio 03, 2023
0 Comentários
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