Sábado

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)

Performance P9

Sábado - 02.09.17

WOD 1
5 Rounds For Time : (12' Time Cap)
     • 3 Strict Muscle Ups With Medball (20 / 14 lbs)
     • 6 Strict HSPU on Dumbells (9 / 7 kg)
     • 9 Box Jumps (24" / 20") With Dumbells
4' Rest
WOD 2
4 Rounds For Time of: 
     • 6 Double KB Clean and Jerk (24 / 16 kg)
     • 12 Double KB OH Lunges
     • 24 Cal Assault Bike
4' Rest
WOD 3
6' E2MOM of: 
     • 20 Deadlifts (225 / 155 lbs)

CrossFit P9, Performance P9

Sábado - 01.07.17

Performance P9

WOD 1
3 Rounds For Time:
50 Double Unders
25 Wallballs (20 / 14 lbs)
15 Hand Stand Push Ups
25 Squat Cleans (205 / 145 lbs)
5' Rest
WOD 2
5 rounds For Time:
20/15 Cal Row
20/15 Ring Dips
5' Rest
WOD 3
3 Rounds For Time
20/15 Cal Bike
10 Over Head Squats (135 / 95 lbs)

 

CrossFit P9

WOD
"Kelly":
5 RFT:  
400m Run
30 Box Jumps (24''/20'')
30 Wall balls (20/14 lbs)
30' Time Cap