Sit-Ups

Sexta da Maldade, CrossFit P9

Sexta Feira - 31.03.17

WOD
Station 1:
For Time (6' Time Cap):
     • 30 Cal Assault Bike
     • 10 Heavy Ball Over The Shoulder (120 / 70 lbs)
Rest 2'
Station 2:
2 Rounds For Time (6' Time Cap):
     • 8 - 6 - 4 Muscle ups
     • 20 - 16 - 12 Over Head Squats (155 / 105 lbs)
* Scale - 1 Muscle Up = 2 Chest To Bar ou 3 Pull Ups ou 4 Jumping Pull Ups
Rest 2'
Station 3:
2 Rounds “Barbara”:
     • 20 Pull Ups
     • 30 Push Ups
     • 40 Sit Ups
     • 50 Air Squats
Rest 2'
Station 4:
2 Rounds For Time (6' Time Cap):
     • 500m Row
     • 20 Squat Snatches (135 / 95 lbs)
Rest 2'
Station 5:
2 Rounds For Time (6' Time Cap):
     • 50 Cal Ski Erg
     • 100 Double Unders

CrossFit P9

Quarta Feira - 22.03.17

WOD
3' AMRAP of:
     • 5 Push Jerks (135 / 95 lbs)
     • 30 Double Unders
Rest 2'
4' AMRAP of:
     • 10 Dumbbell Snatches (30 / 20 lbs)
     • 10 Dumbbell Jumping Lunges
 Rest 1'
4' AMRAP of:
     • 30 Box Jumps (24" / 20")
     • 20 Hand Stand Push Ups
     • 10 Toes to Bar

 

CrossFit P9, Barbell P9

Segunda Feira - 09.01.17

WOD
15’AMRAP:
     • 5 Burpees
     • 10 Goblet Squats (24 / 16 Kg)
     • 15 Russian Kettlebell Swings
     • 20 Sit-Ups
     • 400m Run

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")

CrossFit P9

Quinta Feira - 29.09.16

WOD
20' EMOM of:
     • A: 25 Cal Row + 20 Jumps Over the Rower
     • B: 25 Sit-Ups + Time Left in Plank Position
     • C: 25 Air Squats + Time Left Max Half Burpees
     • D: 25 Push-Ups + Time Left in Plank Position
     • E: 25 Jumping Lunges + Time Left Max Half Burpees

CrossFit P9

Quinta Feira - 28.07.16

WOD
Every 2' for 24'
     • A: 1’ Max Calorie Row + 30 Jumps Overs
     • B: 8 Ground-to-Overheads + 20 Push-Ups
     • C: 10 Burpee Wall Balls + 20 MedBall Cleans
     • D: 6 KB Snatches + 10 KB Swings + 20 Globet Squats
     • E: 35 DUs + 35 Sit-Ups + 35 DUs
     • F: 20” Elbow Plank + 20” Right-Elbow Plank + 20” Left-Elbow Plank + 20” Hallow Rock Hold

CrossFit P9

Segunda Feira - 04.04.16

"Lucas Locco"
For Time:
     • 25 Burpees
     • 25 Wall Balls
     • 25 Russian KB
     • 25 Double Unders
     • 25 Sit-Ups
     • 25 Push-Ups
     • 25 Pull-Ups
     • 25 Muscle-Ups
     • 25 Cleans (185 lbs / 155 lbs)
     • 25 Cal Row