Sexta Feira

CrossFit P9, Sexta da Maldade

Sexta feira - 17.08.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 12 Burpees
     • 15 HSPU

Part B:
10' AMRAP of:
     • 20 KB Clusters (24/16 kg)
     • 20 KB Snatches
     • 20 One Arm KB OH Lunges
Part C:
For Time (10' Time Cap)
     • 100 Deadlifts (60/45 kg)
     • 80 Front Squats (50/35 kg)
     • 60 Push Jerks (45/30 kg)

CrossFit P9, Sexta da Maldade

Sexta feira - 10.08.18

WOD (In Team of 2)

Part A:
12' EMOM of:
     • 18 Wallballs (20/14 lbs)
     • 20 Russian KB Swings (24/16 kg)
     • 15 Push Ups

Part B:
17' Running Clock
8' AMRAP of:
     • 40 KB Thrusters (24/16 kg)
     • 50 Medball Cleans (20/14 lbs)
     • 60 KB Swings
Follow By
For Time (10' Time Cap)
     • 1200m Run With Medball
     • 30 Sit Ups With Medball

CrossFit P9, Sexta da Maldade

Sexta feira - 03.08.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 12/10 Cal Row
     • 100m Medball Run

Part B:
10' AMRAP of:
     • 5 Bear Complexes (115/75 lbs)
     • 5 Burpees
Part C:
For Time (10' Time Cap)
     • 200 Air Squats 
     • 100 Push Ups 
     • 50 Chest To Bar

CrossFit P9, Sexta da Maldade

Sexta feira - 27.07.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • 15/12 Cal Bike/Row
     • 15 Burpees

Part B:
9' AMRAP of:
     • 8 Hang Snatches (155/105 lb)
     • 30 Toes To Bar

Part C:
For Time (10' Time Cap)
     • 21 OHS (135/85 lbs)
     • 200m Run
     • 15 OHS 
     • 200m Run
     • 9 OHS (95/65 lbs)
     • 200m Run
     • 21 OHS (135/85 lbs)
     • 100m Run
     • 15 OHS 
     • 100m Run
     • 9 OHS (95/65 lbs)
     • 100m Run

CrossFit P9, Sexta da Maldade

Sexta feira - 20.07.18

WOD (In Team of 2)

Part A:
10' AMRAP of:
     • 30 Pull Ups
     • 30 Box Jump Overs (24"/20")
     • 30 HSPU
     • 30 Burpees

Part B:
10' EMOM of:
     • 5 Burpee To Pull Ups
     • 20 Step Up With Jumps (24"/20")

Part C:
3 Rounds For Time (10' Time Cap)
     • 24 C2B
     • 10 Burpee Box Jump Overs (24"/20")
     • 24 HSPU
     • 10 Burpee Box Jump Overs​​​​​​​

CrossFit P9, Sexta da Maldade

Sexta feira - 13.07.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • 18 Slam Balls (20/14 lbs)
     • 20 KB Swings (24/16 kg)

Part B:
10' AMRAP of:
     • 50 Medball Cleans (20/14 lbs)
     • 40 One Arm KB Thrusters (24/16 kg)
     • 30 KB SDHP

Part C:
For Time (10' Time Cap)
     • 100 Slam Balls
     • 80 KB Swings
     • 60 Medball Cleans
     • 40 One Arm KB Clusters

CrossFit P9, Sexta da Maldade

Sexta feira - 06.07.18

WOD (In Team of 2)

Part A:
9' AMRAP of:
     • 20 Front Squats (135/85 lbs)
     • 20 Chest to Bar
     • 100 Double Unders 

Part B:
10' EMOM of:
     • 1st Min: 100m Run
     • 2nd Min: 14/12 T2B
     • 3rd Min: 4 Clean And Jerks (185/135 lbs)

Part C:
For Time (10' Time Cap)
30 - 24 - 20 - 16 
     • Deadlifts (225/155 lbs) 
* 10 Bar Muscle Ups Between Rounds

CrossFit P9, Sexta da Maldade

Sexta feira - 29.06.18

WOD (In Team of 2)

Part A:
9' AMRAP of:
     • 40 Push Presses (95/65 lbs)
     • 30 Thrusters
     • 100m Run

Part B:
10' EMOM of:
     • Odd: 14 Pistols
     • Even: 6 Squat Snatches (105/75 lbs)

Part C:
For Time (11' Time Cap)
     • 60 Push Jerks (105/75 lbs)
     • 50 Cleans 
     • 40 Thrusters
     • 800m Run Together

CrossFit P9, Sexta da Maldade

Sexta feira - 22.06.18

WOD (In Team of 2)

Part A:
12' EMOM of:
     • Min 1: 40 Double Unders
     • MIn 2: 14 T2B
     • Min 3: 26 HSPU

Part B:
7' AMRAP of:
     • 20 Burpees Over Friend
     • 30 Partner Sit Ups
     • 20 Strict HSPU

Part C:
For Time (11' Time Cap)
     • 300 Double Unders
     • 30 T2B
     • 30 Push Ups
     • 30 T2B
     • 30 HSPU
     • 300 Double Unders​​​​​​​

CrossFit P9, Sexta da Maldade

Sexta feira - 15.06.18

WOD (In Team of 2)

Part A:
10' EMOM of:
     • Min 1:  18 Box Jump Overs Regional Style (24"/20")
     • MIn 2:  20 KB Swings (24/16 kg)

Part B:
8' AMRAP of:
     •  10 One KB Alternating Step Ups (24"/20") (24/16 kg)
     •  20 Box Jump Overs (24"/20")
     • 20 One Arm KB Push Presses

Part C:
For Time (10' Time Cap)
     Buy In: 400m Run
     • 30 Box Jumps (24"/20")
     • 30 Russian KB Swings (24/16 kg)
     • 30 Burpees
     • 90 Air Squats

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, Sexta da Maldade

Sexta feira - 01.06.18

WOD (In Team of 2)

Part A:
8' EMOM of:
     • Min 1: 18 Wallballs (20/20 LBS)
     • MIn 2: 10 Snatches (95/65 lbs)

Part B:
8' AMRAP of:
     • 12 Medball Clean To Throw Ball Back
     • 12 Burpees To Throw Ball Back
     • 12 Snatches (115/85 lbs)
     • 12 SDHP

Part C:
For Time (10' Time Cap)
     • 100 Wallballs 
     • 30 SDHP (125/95 lbs)
     • 100 Pull Ups

CrossFit P9, Sexta da Maldade

Sexta feira - 25.05.18

WOD (In Team of 2)

Part A:
8' AMRAP of:
     • 10 Burpee Box Jump Overs (24"/20")
     • 10 One KB/DB Step Over (24/16 kg)
     • 10 One KB/DB Thrusters

Part B:
10' EMOM of:
     • Min 1: 24 Jumps On Top of The Box
     • MIn 2: 7 Burpees To Pull Ups

Part C:
For Time (10' Time Cap)
     • 600m Run
     • 50 Box Jumps (24"/20")
     • 30 Burpees To Pull Up
     • 50 KB Swings (24/16 kg)

CrossFit P9, Sexta da Maldade

Sexta feira - 18.05.18

WOD (In Team of 2)

Part A:
10' AMRAP of:
     • 12 Snatches (95/65 lbs)
     • 12 Jumping Back Squats
     • 12 T2B
     • 24 Jumping Jacks Arm Crossed

Part B:
10' EMOM of:
     • Min 1: 14 Overhead Lunges (115/85 lbs)
     • MIn 2: 40 Hang Scissors Abs

Part C:
For Time (10' Time Cap)
     • 60 Push Presses (115/85 lbs)
     • 60 Thrusters
     • 60 T2B
     • 60 Jumping Jacks Arm Crossed

CrossFit P9, Sexta da Maldade

Sexta feira - 11.05.18

WOD (In Team of 2)

Part A:
8' AMRAP of:
     • 40 Partner Facing Wallballs (20/14 lbs)
     • 30 Push Presses (95/65 lbs)
     • 20 Snatches 

Part B:
8' EMOM of:
     • Min 1: 14 Pistols
     • MIn 2: 6 Squat Snatches (105/75 lbs)

Part C:
For Time (10' Time Cap)
     • 60 Push Jerks (105/75 lbs)
     • 50 Lateral Partner Wallballs 
     • 40 Weighted Pistols (20/14 lbs)
     • 30 OHS
     • 20 Medball Pass Through
     • 10 Medball Atomic Sit Ups

CrossFit P9, Feriados

Sexta feira - 04.05.18

WOD (In Team of 2)

Part A:
9' EMOM of:
     • Min 1: 50 Double Unders
     • MIn 2: 15 Toes To Bar
     • Min 3: 25 Crossed Hands Air Squats 

Part B:
7' AMRAP of:
     • 60 KB Swings (24/16 kg)
     • 60 One Arm KB OHS
     • 60 Cross Legs Abs
*Every Break, Run 100m Together

Part C:
For Time (10' Time Cap)
     • 30 Synchronized T2B
     • 40 Crossed Hands Air Squats
     • 30 Synchronized Russian KB Swings
     • 40 Synchronized One Arm KB OHS
     • 30 Synchronized KB Zombie Crunches
     • 40 Synchronized DU

CrossFit P9, Sexta da Maldade

Sexta Feira - 27.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 10 Thrusters (95/65 lbs)
     • Even: 17 Regional Style Box Jump Overs (24"/20")

Part B:
8' AMRAP of:
     • 20 Box Jumps
     • 20 Front Rack Lunges (115/85 lbs) 
     • 20 Partner Push Ups To Clap Hands
     • 20 Cross Hands Sit Ups

Part C:
For Time (10' Time Cap)
     • 20 Muscle Snatches
     • 30 Back Reverse Lunges 
     • 40 Box Jumps
     • 50 Cross Hands Sit Ups 
     • 400m Run 

CrossFit P9, Sexta da Maldade

Sexta Feira - 20.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 8 Push Presses (115/75 lbs)
     • Even: 16 KB Reverse Lunges (24/16 kg)

Part B:
8' AMRAP of:
     • 10 Clean And Jerks (135/95 lbs)
     • 20 KB Swings (24/16 kg)
     • 30 Burpees
     • 40 Air Squats

Part C:
For Time (10' Time Cap)
     • 30 Burpees To Pull Ups
     • 30 One Arm KB Clusters (24/16 kg)
     • 20 Cleans (155/105 lbs)
     • 30 Front Squats

CrossFit P9, Sexta da Maldade

Sexta Feira - 13.04.18

WOD

Part A:
8' EMOM of:
     • Odd: 20 Wallballs (20/14 lbs)
     • Even: 15 Snatches (95/65 lbs)

Part B:
8' AMRAP of:
     • 10 Medball Cleans (20/14 lbs)
     • 10 Pull Ups
     • 10 Snatches (115/85 lbs)
     • 100m Run

Part C:
For Time (10' Time Cap)
     • 30 Wallballs
     • 30 Medball Cleans
     • 30 Pull Ups
     • 30  OHS
Buy Out: 400m Run