Performance P9

CrossFit P9, Performance P9

Sábado - 27.10.18

WOD  (Team of 4)


For Time ( 8’ Time Cap ) of:

• 120 Cal Row/Bike
• 100 Touching Toes on Plank
• 100 Sit Ups
• 200 Jumping Jacks

For Time ( 8’ Time Cap ) of:

• 120 Shoulder to OverHead
• 240 Lateral Hip Raises
• 240 Twist Abs ( 35/25 Lbs )
• 400 Double Unders

For Time ( 8’ Time Cap ) of:

• 240 Knees to Elbows
• 120 Plank to Elbows
• 80 Atomic Sit Ups
• 160 Jumping Lunges

CrossFit P9, Performance P9

Sábado - 25.08.18

CrossFit P9

WOD (In Team of 2)
• 400m Run
10 Rounds For Time:
• 10 Kb Deadlifts (24/16 kg)
• 10 Kb Goblet Squat  
• 10 Kb Shoulder To OverHead
Following By:
• 400m Run
10 Rounds For Time:
• 20 Jumping Lunges
• 10 Burpees
Following By:
• 400m Run
10 Rounds For Time:
• 15 Plate Ground To OverHead (15 / 10 Kg)
• 15 Plate Sit ups

CrossFit P9, Performance P9

Sábado - 14.07.18

WOD (In Team of 3)
8' AMRAP of:
• 1 Complex (5 Back Squats + 10 Deadlifts) "Ubk"
• 15 Wallballs (20/14 lbs)
• 15 Push Ups
3' To Run 200m And Rest
8' AMRAP of:
• 1 Complex (5 Deadlifts + 10 Front Rack Lunges) "Ubk"
• 15 Medball Cleans
• 5 Wall Climbers
3' To Run 200m And Rest
8' AMRAP of:
• 5 Clusters
• 5 Medball Devil Presses
• 10 HSPU