Sexta Feira - 20.10.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 25 Double Unders Each One
     • 25 Ring Rows + 2 Peg Boards
     • 3 Rope Climbs + 20/18 Cal Bike
2' Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 25 Double Unders Each One
     • 10 Burpees Over The Bar + 20 Hang Squat Snatches (105 / 75 lbs)
     • 20 KB SDHP + 30 KB Swings (24 / 16 kg)
2' Rest
Station 3:
2 Rounds For Time (5' Time Cap)
By In: 25 Double Unders Each One
     • 30 Box Jumps Over (24"/20") + 12 High Box Jumps (30”/24")
     • 40 Front Rack Lunges (115 / 85 lbs)
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 25 Double Unders Each One
     • 50 Medball Cleans (16 / 14 lbs)
     • 500/400m Ski Erg
 2' Rest

CrossFit P9, Barbell P9

Quinta Feira - 19.10.17

WOD
     • 1' Max Hang Power Cleans (115 / 85 lbs)
     • 1' Rest / 30'' Knees to Elbows on Plank
     • 1' Max V-Ups
     • 1' Rest/ 30'' Squat Hold KB Front Rack
     • 1' Max KB Swings (24 / 16 kg)
Right Into:
     For Time:
     • 20 Power Cleans (115 / 85 lbs)
     • 30 Toes To Bar
     • 20 KB Swings (24 / 16 kg)

6' Cap

CrossFit P9, Sexta da Maldade

Sexta Feira - 13.10.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 15 Sit Ups Each One
     • 10 Bar Muscle Ups + 6 Wall Climbers
     • 32/29 Cal Row
2' Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 15 Sit Ups Each One
     • 1200m/1100m Assault Bike
     • 100 Double Unders + 10 Devil Presses (10/8kg)
2' Rest
Station 3:
2 Rounds For Time (5' Time Cap)
By In: 15 Sit Ups Each One
     • 20 Clean And Jerks (155/105 lbs)
     • 50 Elevate (45 lbs Plate) Double KB Deadlifts (24/16 kg)
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 15 Sit Ups Each One
     • 30 Hand Release Push Ups + 40 Goblet Squats (12/8 kg)
     • 30 Ring dips
 2' Rest

CrossFit P9, Performance P9

Sábado - 07.10.17

WOD
In Team of 2
2 Rounds of:
Partner 1 - 200m Run
Partner 2 - 40 Thrusters (45 / 35 lbs) 
2 Rounds of:
Partner 1 - 100 Double Unders
Partner 2 - 30 Box Jumps (24" / 20")
2 Rounds of:
Partner 1 - 50 Wallballs (20 / 14 lbs)
Partner 2 - 2 Rounds of "Heavy DT"
     • 12 Deadlifts (205 / 145 lbs)
     • 9 Hang Cleans
     • 6 Push Jerks
    

CrossFit P9, Sexta da Maldade

Sexta Feira - 06.10.17

CrossFit P9

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 25 Montain Climbers
     • 25 Burpees to Pull Up
     • 25Box Step Over (24" / 20") With Double KB (24 / 16 kg)
2' Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 25 Montain Climbers
     • 30 Squat Snatches (135 / 85 lbs)
     • 30 / 27 Cal Assault Bike
2' Rest
Station 3:
2 Rounds For Time (5' Time Cap)
By In: 25 Montain Climbers
     • 300 / 250mRow + 100 Double Unders
     • 30 Double DB Clusters (40 lbs / 10 kg)
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 25 Montain Climbers
     • 50 HSPUs
     • 25 / 20 Cal Ski Erg
 2' Rest

KB = Kettlebell
HSPU = Handstand Push Up
DB = Dumbell

CrossFit P9, Barbell P9

Quinta Feira - 05.10.17

WOD
     • 1' Max 15  Air squats
     • 1' Rest / 40'' Plank to Elbows
     • 1' Max Double KB Front Rack Reverse Lunges (16 / 12 kg)
     • 1' Rest/ 40'' Squat Hold
     • 1' Max Abmat Sit up
     • 1' Rest / 40'' Dead Bug Position
Right Into:
     For Time:
     • 10Double KB Front Rack Reverse Lunges (16 / 12 kg)
     • 25 Air squats
     • 20 Sit Ups

4' Cap

CrossFit P9, Performance P9

Sábado - 30.09.17

WOD
In Team of 2 - 35' Running Clock
    WOD 1 - "Double Annie"
     100 - 80 - 60 - 40 - 20
     • Double Unders
     50 - 40 - 30 - 20 - 10
     • Sit Ups
     WOD 2 - 5 Rounds For Time of:
     • 400m Run
     • 30 One Arm DB Overhead Squats (30 lbs / 10 kg) 
     WOD 3 - "Half Ryan" - 3 Rounds For Time of:
     • 7 Muscle Ups
     •21 Burpees

CrossFit P9, Sexta da Maldade

Sexta Feira - 29.09.17

CrossFit P9

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 30 Double Unders / 30 Mountain Climbers
     • 40 Toes To Bar
     • 30/27 Cal Assault Bike
2' Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 30 Double Unders / 30 Mountain Climbers
     • 5 Rope Climbers
     • 50 Double KB Front Rack Lunges (20 / 12kg)
2' Rest
Station 3:
2 Rounds For Time (5' Time Cap)
By In: 30 Double Unders / 30 Mountain Climbers
     • 8 Clusters (155 / 105 lbs)
     • 40 Pistols
2' Rest
Station 4:
2 For Time (5' Time Cap):
By In: 30 Double Unders/ 30 Mountain Climbers
     • 60 HSPUs
     • 600/500m Row
 2' Rest 

KB = Kettlebell

CrossFit P9

Quarta Feira - 27.09.17

WOD
  3' AMRAP of:
     • 9 Air Squats
     • 6 Burpees
     • 3 KB Swings (24 / 16kg)
  Rest 1'
  3' AMRAP of:
     • 12 Box Jumps Over (24" / 20")
     • 10 Ground to Overhead (45 /25 lb Plates)
     • 8 V-Ups
  Rest 1' 
 For Time of:
     • 36 Air Squats
     • 36 Box Jumps Over
     • 20 Burpees
     • 20 Ground to Overhead
     • 16 KB Swings
     • 16 V-Ups
  6' Cap