Rounds for Time

CrossFit P9, Sexta da Maldade

Sexta Feira - 01.09.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
     • 600/500m Row
     • 400m Run
3' To Do 20 Man Makers And Rest
Station 2:
For Time (5' Time Cap):
     • 20 Bear Complexes (135 / 85 lbs) 
3' To Do 20 Man Makers And Rest
Station 3:
2 Rounds For Time (5' Time Cap)
     • 1700m/1400m Assault Bike
     • 15 Burpees Step Over (24’’ / 20'') With Double KB (24 / 16 kg) 
3' To Do 20 Man Makers And Rest
Station 4:
 For Time (5' Time Cap):
     • 50 Snatches (145 / 95 lbs)
 3' To Do 20 Man Makers

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, Barbell P9

Segunda Feira - 30.01.17

WOD
14' AMRAP of:
     • 7 Muscle-Ups
     • 50 Wall Balls (20 / 14 lbs)
     • 100 Double Unders

CrossFit P9

Sexta Feira - 16.12.16

WOD
5' On / 2' Off of:
Station 1:
For Time:
20-15-10 of:
     • Thrusters (136 / 95 lbs)
     • Calories on Air Bike
Station 2:
For Time:
40-30-20 of:
     • KB SDHPs (Sumo-Deadlift High-Pulls) (32 / 24 kg)
20-15-10 of:
     • Calories on Erg
Station 3:
For Time:
30-20-10 of:
     • Toes-to-Rings
     • Handstand Push-Ups (HSPUs)
Station 4:
14 Rounds for Time:
     • 4 Air Squats
     • 4 Jumping Lunges
     • 4 Jumping Squats
     • 4 Air Squats
Station 5:
For Time:
40-30-20 of:
     • Chest-to-Bars (C2Bs)
     • Calories on Erg

CrossFit P9

Sexta Feira - 09.12.16

WOD
Station 1:
2 Rounds for Time:
     • 40 cal SkiErg
     • 10 Heavy Ball Over-the-Box (30") (120 / 70 lbs)
Station 2:
2 Rounds for Time:
"Amanda"
9-7-5 of:
     • Muscle-Ups
     • Squat Snatches (135 / 95 lbs)
Station 3:
2 Rounds for Time:
     • 500m Row
     • 20 Overhead Squats (OHSs) (155 / 105 lbs)
Station 4:
2 Rounds for Time:
"Barbara"
     • 20 Pull-Ups
     • 30 Push-Ups
     • 40 Sit-Ups
     • 50 Air Squats
Station 5:
For Time:
     • 30 cal Air Bike
     • 100 Double Unders

CrossFit P9

Segunda Feira - 24.10.16

WOD
20’ EMOM of:
     • A: 20 Mountain Climbers + 10 Pull-Ups
     • B: 15 Plate Clusters (45 / 25 lbs)
     • C: 8 Double KB Deadlifts + 8 Front Squats (24 / 16 kg)
     • D: 6 Burpees to Box Jumps (24" / 20")