Cluster

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

CrossFit P9, Sexta da Maldade

Sexta feira - 07.06.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • Min 1: 8 Clusters (95/65 lbs)
     • MIn 2: 30 Plate Twist Abs (35/25 lbs)

Part B:
8' AMRAP of:
     • 18 SDHP (95/65 lbs)
     • 18 Thrusters 
     • 18 Partner Clapping Push Ups
     • 18 Syncronized Burpees Over The Bar

Part C:
For Time (10' Time Cap)
     • 10 Syncronized Burpees Over The Bar
     • 30 Snatches (95/65 lbs)
     • 10 Syncronized Burpees Over The Bar
     • 30 SDHP
     • 10 Syncronized Burpees Over The Bar
     • 30 Clusters 
     • 10 Syncronized Burpees Over The Bar
     • 30 Partner Clapping Push Ups

CrossFit P9

Sábado - 30.12.17

WOD :
"12 Days of Christmas"

For Time of:
     1- 200m Run
     2- Snatches (115 / 85 lbs)
     3- Bar MU
     4- Clusters (115/85 lbs)
     5- Handstand Push Ups
     6- Wallballs (20/14 lbs)
     7- Toes To Bar
     8- Burpees
     9- Kettlebell Swings (24 / 16 kg)
     10- Ground To Overhead (115 / 85 lbs)
     11- Box Jumps Over (24"/20")
     12 - Double KB/DB Front Rack Lunges (20/12 kg)

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

Segunda Feira - 27.02.17

WOD
Station 1:
For Time (9' Time Cap):
     • 50-40-30 Cal Assault Bike
     • 100-80-60 Double Unders
Rest 1'
Station 2:
For Time (9' Time Cap):
     • 60 Clusters (135 / 105 lbs)
Rest 1'
Station 3:
3 Rounds For Time (9' Time Cap):
     • 15 Bar Muscle Ups
     • 30 Pistols
Rest 1'
Station 4:
For Time (9' Time Cap):
     • 50-40-30 Cal Row
     • 25-20-15 Burpees

CrossFit P9

Quarta Feira - 08.02.17

WOD
3' AMRAP of:
     • 30 Wall Balls (20 /14 lbs)
     • 30 Russian KB Swings (32 / 24 kg)
     • 60 Double Unders
Rest 2'
4' AMRAP of:
     • 30 Dumbbell Thrusters (30 / 20 lbs)
     • 30 Dumbbell Sumo Deadlifts High Pull
     • 60 Mountain Climbers
Rest 1'
4' AMRAP of:
     • 10 Clusters (95/ 65 lbs)
     • 30 Push Ups
     • 60 Superman