Sexta Feira - 08.12.17

CrossFit P9

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
     • 50 Box Jumps Over (24" / 20")
     • 55/45 Cal Ski Erg
2' Rest - 8 Shoulder Taps Sit Ups
Station 2:
2 Rounds For Time (5' Time Cap):
     • 15/12 Ring Muscle Ups   
     • 24 OHS (155/105 lbs)
2' Rest - 8 Shoulder Taps Sit Ups
Station 3:
For Time (5' Time Cap)
     • 60 Cal Assault Bike
     • 230 Double Unders
2' Rest - 8 Shoulder Taps Sit Ups
Station 4:
2 Rounds 2 Rounds For Time (5' Time Cap):
     • 48 C2B
     • Handstand Hold Against The Wall
2' Rest - 8 Shoulder Taps Sit Ups


Cal = Calorie
OHS = Overhead Squat
C2B = Chest To Bar

CrossFit P9, Barbell P9

Quinta Feira - 07.12.17

WOD
“My Calf is Cramping” 
Running Clock: 
0:00 - 4:00
     • 150 Double Unders
     • 15 Box Jumps Over (24’’ / 20’’)
     • 15 HSPU
4:00 - 10:00
     • 200 Double Unders
     • 20 Box Jumps Over
     • 20 HSPU
10:00 - 18:00
     • 300 Double Unders
     • 30 Box Jump Over (24’’ / 20’’)
     • 30 HSPU

Barbell P9, Sexta da Maldade

Sexta Feira - 01.12.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 8 KB Swings (24 / 16 kg)
     • 30 Déficit HSPU
     • 15 Burpees To Heavy Ball Over The Shoulder (120 / 70 lbs)
2' Rest - 50 Wallballs (20 / 14 lbs)
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 8 KB Swings (24 / 16 kg)     
     • 1300 / 1100m Row
     • Deadlift Hold (225 / 155 lbs)
2' Rest - 50 Wallballs (20 / 14 lbs)
Station 3:
For Time (5' Time Cap)
By In: 8 KB Swings (24 / 16 kg)
     • 15 Hang Squat Snatches (135 / 85 lbs)
     • 50 Plate OH Lunges
2' Rest - 50 Wallballs (20 / 14 lbs)
Station 4:
2 Rounds 2 Rounds For Time (5' Time Cap):
By In: 8 KB Swings (24 / 16 kg)
     • 20 T2B To Pull Ups
     • 400m Run With Medball (20 / 14 lbs)
2' Rest - 50 Wallballs (20 / 14 lbs)

CrossFit P9, Performance P9

Sábado - 25.11.17

WOD

35' AMRAP of:
     • 200m Overhead Walk (45 / 25 lbs)
     • 20 Double KB Deadlift (24 / 16 kg)
     • 20 Dumbell Man Makers (10 / 6 kg)
     • 100m Overhead Walk
     • 18 KB Deadlifts
     • 18 Dumbell Man Makers
     • 100m Overhead Walk
     • 16 KB Deadlift
     • 16 Dumbell Man Makers
     • 30 Overhead Lunges
     • 14 KB Deadlift
     • 14 Dumbell Man Makers

CrossFit P9, Sexta da Maldade

Sexta Feira - 24.11.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 20 Foot Taps Plank Position
     • 40 Déficit (45 lbs) Double KB Deadlifts (24 / 16 kg)
     • 60 Wallballs (20 / 14 lbs)
2' Rest - Run 100m Every Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 20 Foot Taps Plank Position
     • 15/10 Burpees to MU
     • 15 Bear Complexes (115 / 85 lbs)
2' Rest - Run 100m Every Rest
Station 3:
For Time (5' Time Cap)
By In: 20 Foot Taps Plank Position
     • 70/55 Cal Bike
     • 50 Box Jumps Over (24" / 20")
2' Rest - Run 100m Every Rest
Station 4:
2 Rounds 2 Rounds For Time (5' Time Cap):
By In: 20 Foot Taps Plank Position
     • 5/4 Pegboards or 40 Heavy Bench Over Rows
     • 55 OHS (45/35 lbs)
2' Rest - Run 100m Every Rest

CrossFit P9

Segunda Feira - 20.11.17

WOD

For Time (In Team of 2):
     • 150 Wallballs (20/14 lbs)
     • 130 Push Jerks (95/65 lbs)
     • 110 Medball Cleans (20/14 lbs) 
     • 90 Snatches
     • 70 Partner Medball Sit Ups
     • 50 Partner Burpees To High Knees
     • 30 Hand Release Push Ups

30'Cap