Box Jumps

CrossFit P9

Sexta Feira - 16.06.17

WOD (In Teams of 2)

Station 1:
   4 Rounds For Time (6' Time Cap)
     • 25 / 20 Cal Bike
     • 70 Double Unders
Rest 2'
Station 2:
   3 Rounds For Time (6' Time Cap):
     • 12 Heavy Ball Over The Shoulder (120 / 70 lbs)
     • 30m Heavy Ball Carry
Station 3:
Rest 2'
 For Time (6' Time Cap)
     • 20 Deadlifts (265 / 175 lbs)
     • 4 Rope Climbs
     • 18 Deadlifts
     • 3 Rope Climbs
     • 16 Deadlifts
     • 2 Rope Climbs
     • 14 Deadlifts
     • 1 Legless Rope Climb
Rest 2'
Station 4:
   For Time (6' Time Cap):
     • 30 HSPU
     • 30 Box Jumps (24" / 20") 
     • 25 HSPU
     • 25 Box Jumps
     • 20 HSPU
     • 20 Box Jumps
     • 15 HSPU
     • 15 Box Jumps
     • 10 HSPU
     • 10 Box Jumps

CrossFit P9, Sexta da Maldade

Sexta Feira - 28.04.17

WOD (In Teams of 2)

Station 1:
  3 Rounds For Time (6' Time Cap):
     • 15 Cal Assault Bike
     • 50 Double Unders
Rest 2'
Station 2:
 8 Rounds For Time (6' Time Cap):
     • 2 Squat Snatches (135 / 85 lbs)
     • 5 Overhead Squats
Station 3:
Rest 2'
 4 Rounds For Time (6' Time Cap):
     • 250m Row
     • 20 Wallballs (20 / 14 lbs)
Rest 2'
Station 4:
 5 Rounds For Time (6' Time Cap):
     • 15 Kettlebell Swings (24 / 20 kg)
     • 12 Box Jumps (24" / 20")

CrossFit P9

Sexta Feira - 03.02.17

WOD
Station 1:
For Time (7' Time Cap):
     • 50 Heavy Ball Squats (120 / 70 lbs)
     • 1.2 km Row
Rest 2'
Station 2:
For Time (7' Time Cap):
     • 1000m - 800m - 600m - 400m Assault Bike
     • 30 - 25 - 20 - 15 High Box Jumps (30” / 24”)
Rest 2'
Station 3:
For Time (7' Time Cap):
     • 40 Deadlifts (185 / 135 lbs)
     • 20 Snatches (155 / 105 lbs)
     • 15 Over Head Squats (135 / 95 lbs)
Rest 2'
Station 4:
3 Rounds for Time (7' Time Cap):
     • 30 Handstand Push-Ups (ou L-Sit Dumbell Shoulder Press)
     • 30 Pistols

CrossFit P9

Sexta Feira - 11.11.16

WOD
4' ON / 4' OFF of:
Station 1:
4' AMRAP of:
     • 1 Deadlift + 1 Clean + 1 Hang Clean + 1 STO (Shoulder-to-Overhead) (185 / 135 lbs)
Station 2:
For Time:
     • 24 cal Air Bike + 24 Box Jumps
Station 3:
For Time:
     • 34 cal SkiErg + 34 Double KB Front Squats (24 / 16 kg)
Station 4:
For Time:
     • 44 cal Row + 44 Burpees over the Rower
Station 5:
For Time:
     • 54 T2Bs (Toes-to-Bars) + 54 Wall Balls (20 / 16 lbs)

CrossFit P9

Sexta Feira - 04.11.16

WOD
00:00 - 07:00:
For Time:
     • 50 Squat Heavy Balls (120 / 70 lbs)
     • 3k / 2.5k Air Bike
07:01 - 09:00:
     • Rest
09:01 - 16:00:
For Time:
     • 500-400-300: Row
     • 30-25-20: Box Jumps (30" / 24")
16:01 - 18:00:
     • Rest
18:01 - 25:00:
For Time:
     • 30 Deadlifts (275 / 205 lbs)
     • 20 Clean & Jerks (185 / 135 lbs)
     • 20 Overhead Squats (OHSs) (135 / 85 lbs)
25:01 - 27:00:
     • Rest
27:01 - 34:00:
For Time:
3 Rounds of:
     • 35 Handstand Push-Ups (HSPUs)
     • 35 Pistols

CrossFit P9

Segunda Feira - 17.09.16

WOD
18' EMOM of:
     • A: 15 Double Unders + 10 Toes-to-Bars (T2Bs)
     • B: 2 Rope Climbs
     • C: 15 KB Walking Lunges (24 / 16 kg)
     • D: 6 Burpees to Jumping Pull-Ups (Rings)
     • E: 15 Box Jumps (24" / 20")
     • F: 12 Plate Zombie Crunches (45 / 25 lbs)