CrossFit P9
Samantha Viana · April 24, 2018
WOD 4 Rounds For Time of (10' Time Cap): 3x 5 T2B 4 Pull Ups 3 Bar Muscle Ups • 50 Double Unders
CrossFit P9
Samantha Viana · April 23, 2018
WOD For Time (15' Time Cap): • 400m Run • 60 KB Swings (24/16 kg) • 60 Burpees • 400m Run
CrossFit P9
Samantha Viana · April 21, 2018
CrossFit P9 WOD For Time: • • • • • • • •
CrossFit P9 , Sexta da Maldade
Samantha Viana · April 20, 2018
WOD Part A: 8' EMOM of: • Odd: 8 Push Presses (115/75 lbs) • Even: 16 KB Reverse Lunges (24/16 kg)Part B: 8' AMRAP of: • 10 Clean And Jerks (135/95 lbs) • 20 KB Swings (24/16 kg) • 30 Burpees • 40 Air SquatsPart C: For Time (10' Time Cap) • 30 Burpees To Pull Ups • 30 One Arm KB Clusters (24/16 kg) • 20 Cleans (155/105 lbs) • 30 Front Squats
CrossFit P9 , Barbell P9
Samantha Viana · April 19, 2018
WOD 14' EMOM of: • 1st Min - 3 Hang Power Snatches + 3 OHS (135/95 lbs) • 2nd Min - 15 T2B
CrossFit P9
Samantha Viana · April 18, 2018
WOD 4 Rounds For Time of (18' Time Cap): • 400m Run • 3 Complexes of: 1 Squat Clean (185/135 lbs) 1 Front Squat 1 Thruster
CrossFit P9
Samantha Viana · April 17, 2018
WOD For Time of (10' Time Cap): • 50 DB Burpee Step Over The Bar (55/35 lbs)
CrossFit P9 , Barbell P9
Samantha Viana · April 16, 2018
WOD 12' AMRAP of: • 15 Wallballs (20/14 lbs) • 6 Bar Muscle Ups • 50 Double Unders
Samantha Viana · April 14, 2018
WOD (In Team of ) 21 - 15 - 9 • KB Swing (24/16 kg) • Toes To Bar 15 - 9 - 6 • DB/KB Thruster • Burpees 9 - 6 - 3 • Squat Snatch (135/95 lbs) • Muscle Up
CrossFit P9 , Sexta da Maldade
Samantha Viana · April 13, 2018
WOD Part A: 8' EMOM of: • Odd: 20 Wallballs (20/14 lbs) • Even: 15 Snatches (95/65 lbs)Part B: 8' AMRAP of: • 10 Medball Cleans (20/14 lbs) • 10 Pull Ups • 10 Snatches (115/85 lbs) • 100m RunPart C: For Time (10' Time Cap) • 30 Wallballs • 30 Medball Cleans • 30 Pull Ups • 30 OHS Buy Out: 400m Run
CrossFit P9 , Barbell P9
Samantha Viana · April 12, 2018
WOD 14' EMOM of: • 1st Min - 2 Power Cleans (225/155 lbs) 4 Burpees Over The Bar 6 Box Jumps (24"/20") • 2nd Min - 30" L-Sit Hold And Rest
CrossFit P9
Samantha Viana · April 11, 2018
WOD 20' AMRAP of: • 5 Power Snatches (155/105 lbs) • 10 Back Rack Reverse Lunges • 15 Pull Ups
CrossFit P9
Samantha Viana · April 10, 2018
WOD For Time of (12' Time Cap): • 40 Handstand Push Ups • 60 Toes To Bar • 800m Run
CrossFit P9 , Barbell P9
Samantha Viana · April 9, 2018
WOD For Time (15' Cap): 50 - 40 - 30 - 20 - 10 • Push Ups • Sit Ups • Double Unders
CrossFit P9 , Performance P9
Samantha Viana · April 7, 2018
WOD (In Team of 3) 25' AMRAP of: • 300 Double Unders • 150 One Arm KB OH Reverse Lunges (24/16 kg) • 75 Back Squats (155/105 lbs) • 50 Box Jumps (24"/20")
CrossFit P9 , Sexta da Maldade
Samantha Viana · April 6, 2018
WOD Part A: 8' EMOM of: • Odd: 14/12 Box Jumps Over (24"/20") • Even: 20 KB Swings (24/16 kg)Part B: 7' AMRAP of: • 10 Alternating KB Step Up (24/16 kg) • 2 Wall Climbers • 10 Hand Release Push UpsPart C: For Time (10' Time Cap) Buy in: 400m Run • 30 Box Jumps (24"/20") • 30 Russian KB Swings (24/16 kg) • 30 Burpees • 90 Air Squats
CrossFit P9
Samantha Viana · April 5, 2018
WOD 16' EMOM of: • 1st Min - 5 Power Snatches (135/95 lbs) • 2nd Min - 20 Pistols • 3rd Min - 15/13 Cal Row or Bike • 4th Min - Rest
CrossFit P9
Samantha Viana · April 4, 2018
WOD 3 Rounds For Time (18' Time Cap): • 10 Power Cleans (185/135 lbs) • 20 Wallballs (20/14 lbs) • 30 T2B
CrossFit P9
Samantha Viana · April 3, 2018
WOD 8 Rounds For Time of (10' Time Cap): • 5 Pull Ups • 10 Burpees • 20 Double Unders
CrossFit P9 , Barbell P9
Samantha Viana · April 2, 2018
WOD 15' AMRAP of: • 15 HSPU • 12 KB Squat Cleans (24/16 kg) • 200m Run