Burpees Box Jump Over

CrossFit P9, Sexta da Maldade

Sexta Feira - 03.11.17

WOD (In Teams of 2)

Station 1:
For Time (5' Time Cap)
By In: 25 Montain Climbers
     • 800m Run With Medball (20/14 lbs)
2' Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 25 Montain Climbers
     • 27/25 Cal Ski Erg
     • 35 Toes To Bar
2' Rest
Station 3:
For Time (5' Time Cap)
By In: 25 Montain Climbers
     • 50 Burpees Box Jump Over (24"/20")
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 25 Montain Climbers
     • 30 Clean And Jerks (135/95 lbs)
     • 30 Snatches (115/85 lbs)
 2' Rest

CrossFit P9

Sábado - 04.03.17

WOD
For Time (Times de 2):
     •  200m Run
     • 100 Kb Swings (24 /16 kg)
     • 200m Run
     • 80 Burpees
     • 200m run
     • 60 Box jumps (24'' / 20'')
     • 200m Run
     • 40 Air Squats
     • 200m Run
     • 20 Wall Balls (20 / 14 lbs)
     • 200m Run
     • 10 Muscle Ups/Wall Climbs

*Partners must complete Runs together 

25' Time Cap

CrossFit P9

Quarta Feira - 01.03.17

WOD
35' EMOM of:
     • 1 min: 600m / 400m Assault Bike
     • 2 min: 15 American Kettlebell Swings (24 / 16 kg)
     • 3 min: 6 Burpees Box Jump Overs (24"/ 20")
     • 4 min: 25 Double Unders + 15 V-Ups
     • 5 min: 15 Wallballs (20 / 14 lbs)
     • 6 min: 20 Montain Climbers + Plank (until 45")
     • 7 min: 18 / 15 Cal Row

CrossFit P9

Quarta Feira - 22.02.17

WOD
3' AMRAP of:
     • 6 Burpees Over The Bar
     • 9 Shoulder To Over Head (115 / 85 lbs)
     • 12 Toes To Bar
Rest 2'
4' AMRAP of:
     • 12 Box Jumps Over (24" / 20")
     • 9 Dumbell Push Presses (30 / 20 lbs)
     • 6 Dumbell Snatches
 Rest 1'
4' AMRAP of:
     • 100m Run
     • 50 Air Squats

CrossFit P9, Performance P9

Sábado - 04.02.17

WOD 
For Time (Times de 5):
     • Estação 1: 800m Run
     • Estação 2: 100 Shoulders-to-Overhead (115 / 85 lbs)
     • Estação 3: 100 Burpee Box Jump-Overs (24’’ / 20’')
     • Estação 4: 5000m Row
     • Estação 5: 100 Double KB Front Squats (24 / 16 kg)