Rope Climb

CrossFit P9, Sexta da Maldade

Sexta Feira - 26.01.18

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 4 Rope Climbs
     • 50 Ring Rows
     • 30 Pull Ups
     • 10 Bar Muscle Ups
3' Rest - 1' Plank + 25 Wallballs
Station 2:
3 Rounds For Time (6' Time Cap):
     • 36 Lunges (115/85 lbs)
     • 30/25 Cal Row
3' Rest - 1' Plank + 25 Wallballs
Station 3:
2 Rounds For Time (6' Time Cap)
     • 22/16 Cal Assault Bike + 100 Double Unders
     • 12 Burpees To Wallball (20/14 lbs) + 40 DB Rows (40 lbs/10 kg)
3' Rest - 1' Plank + 25 Wallballs
Station 4:
For Time (6' Time Cap):
     • 50 Double DB Push Presses
     • 10 Ring Muscle Ups
     • 40 Partner Sit Ups
3' Rest - 1' Plank + 25 Wallballs

CrossFit P9, Sexta da Maldade

Sexta Feira - 12.01.18

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 75/65 Cal Assault Bike
     • 18 Rope Climbs
3' Rest - 15 Jumping High Knees
Station 2:
For Time (6' Time Cap):
     • 125 Front Squats (115 / 85 lbs)
     • 100 Front Rack Lunges
3' Rest - 15 Jumping High Knees
Station 3:
For Time (6' Time Cap)
     • 48/38 Ring Muscle Ups
     • 65 DB One Arm Squat Snatches (50/30 lbs)
3' Rest - 15 Jumping High Knees
Station 4:
For Time (6' Time Cap):
     • 60/50 Cal Ski Erg *Every 10 Cal, Pay 10 Air Squats
     • 100 KB Swings (24/16 kg) *Every 20 Reps, Pay 6 Push Ups
3' Rest - 15 Jumping High Knees

CrossFit P9, Sexta da Maldade

Sexta Feira - 10.11.17

WOD (In Teams of 2)

Station 1:
For Time (5' Time Cap)
By In: 12 Clapping Push Ups
     • 55/45 Cal Bike
     • 1100/800m Row
2' Rest
Station 2:
For Time (5' Time Cap):
By In: 12 Clapping Push Ups
     • 8 Rope Climbs
     • 30 Pull Ups
     • 20 Toes To Bar
2' Rest
Station 3:
For Time (5' Time Cap)
By In: 12 Clapping Push Ups
     • 50 Kettlebell Swings (24/16 kg)
     • 120 Thrusters (45/35 lbs)
2' Rest
Station 4:
2 Rounds For Time (5' Time Cap):
By In: 12 Clapping Push Ups
     • 20 Front Squats (155/105 lbs)
     • 20 Cleans (175/125 lbs)
2' Rest

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, Sexta da Maldade

Sexta Feira - 25.08.17

WOD (In Teams of 2)

Station 1:
6 Rounds For Time (5' Time Cap)
     • 10 KB Swings (24 / 16 kg)
     • 14 Pull Ups
3' To Do 40 Sit Ups With Friend And Rest
Station 2:
6 Rounds For Time (5' Time Cap):
     • 2 Rope Climbers
     • 10 Box Jumps (24" / 20")
3' To Do 40 Sit Ups With Friend And Rest
Station 3:
6 Rounds For Time (5' Time Cap)
     • 12 SDHPs (95 / 65 lbs)
     • 12 Thrusters
3' To Do 40 Sit Ups With Friend And Rest
Station 4:
 6 Rounds For Time (5' Time Cap):
     • 20m Double KB Overhead Walk (24 / 16 kg)
     • 10 Double KB Front Rack Lunges
 3' To Do 40 Sit Ups With Friend

CrossFit P9, Sexta da Maldade

Sexta Feira - 04.08.17

WOD (In Teams of 2)

Station 1:
5 Rounds For Time (5' Time Cap)
     • 2 Rope Climbs
     • 20 Toes To Bar
3' To Do 80 Montain Climbers And Rest
Station 2:
5 Rounds For Time (5' Time Cap):
     • 12 Deadlifts (155 / 105 lbs)
     • 8 Hang Clean And Jerks
* If The Bar Goes Down, Pay 10 Air Squats Toguether
3' To Do 80 Montain Climbers And Rest
Station 3:
5 Rounds For Time (5' Time Cap)
     • 25 Bear Complexes (135 / 85 lbs)
3' To Do 80 Montain Climbers And Rest
Station 4:
 5 Rounds For Time (5' Time Cap):
     • 600m Run + 20 Burpees Box Jump Overs (24’’/20’')
 3' To Do 80 Montain Climbers

CrossFit P9, Sexta da Maldade

Sexta Feira - 30.06.17

WOD (In Teams of 2)

Station 1:
   3 Rounds For Time (6' Time Cap)
     • 30 / 25 Cal Bike
     • 2 Rope Climbers
Rest 2'
Station 2:
   For Time (6' Time Cap):
     • 60 DB Complexes
     1 Double DB SDHP
     1 Cluster
Station 3:
Rest 2'
   For Time (6' Time Cap)
     • 80 Burpees Box Jump Over (24" / 20")
Rest 2'
Station 4:
    3 Rounds For Time (6' Time Cap):
     • 30 Wallballs (20 / 14 lbs)
     • 30 KB Swings (24 / 16 kg)

CrossFit P9, Sexta da Maldade

Sexta Feira - 19.05.17

WOD (In Teams of 2)

Station 1:
  3 Rounds For Time (6' Time Cap)
     • 25 Cal Assault Bike
     • 2 Rope Climbs
Rest 2'
Station 2:
  3 Rounds For Time (6' Time Cap)
     • 30 Toes To Bar
     • 20 Cal Ski Erg
Station 3:
Rest 2'
 4 Rounds For Time (6' Time Cap):
     • 10 Push Presses (115 / 85 lbs)
     • 8 Syncronized Burpees Over the Bar
Rest 2'
Station 4:
 4 Rounds For Time (6' Time Cap):
     • 10 Sumo Deadlifts High Pulls (135 / 95 lbs)
     • 4 Wall Climbs