T2Bs

CrossFit P9

Quarta Feira - 22.02.17

WOD
3' AMRAP of:
     • 6 Burpees Over The Bar
     • 9 Shoulder To Over Head (115 / 85 lbs)
     • 12 Toes To Bar
Rest 2'
4' AMRAP of:
     • 12 Box Jumps Over (24" / 20")
     • 9 Dumbell Push Presses (30 / 20 lbs)
     • 6 Dumbell Snatches
 Rest 1'
4' AMRAP of:
     • 100m Run
     • 50 Air Squats

CrossFit P9

Quarta Feira - 01.02.17

WOD
3' AMRAP of:
     • 15 Chest-to-Bars (C2Bs)
     • 15 Push Presses
     • 15 Box Jump Overs (24’’ / 20’')
Rest 2'
4' AMRAP of:
     • 15 Burpees
     • 15 KB Swings (24 / 16 kg)
     • 15 Lunges
Rest 1'
4' AMRAP of:
     • 15 Dumbbell Cleans (50 / 30 lbs)
     • 15 Dumbbell Squats
     • 15 V-Ups

CrossFit P9

Sexta Feira - 25.11.16

WOD
5' ON / 1' OFF (In Teams of 2) of:
Station 1:
For Time:
     • 70 AirBike
     • 70 Burpees
Station 2:
For Time:
     • 60 cal SkiErg
     • 90 Plate Back Squats (45 / 25 lbs)
Station 3:
For Time:
     • 60 Handstand Push-Ups (HSPUs)
     • 60 Wall Balls (20 / 14 lbs)
Station 4:
For Time:
     • 60 cal Row
     • 120 V-Ups
Station 5:
For Time:
     • 70 Deadlifts (185 / 155 lbs)
     • 120 KB Swings (24 / 16 kg)
Station 6:
For Time:
     • 70 T2Bs (Toes-to-Bars)
     • 8 Rope Climbs

CrossFit P9

Sexta Feira - 17.11.16

WOD
6' ON / 2' OFF (In Teams of 2) of:
Station 1:
6 Rounds for Time:
     • 3k AirBike
     • 8 HSPUs (Handstand Push-Ups)
     • 8 T2Bs (Toes-to-Bars)
     • 8 Burpees
Station 2:
6 Rounds for Time:
     • 6 Squat Cleans (155 / 105 lbs)
     • 6 Burpee Box-Jumps (24" / 20")
Station 3:
For Time:
     • 50 cal SkiErg
     • 100 KB Swings (24 / 16 kg)
Station 4:
For Time:
     • 50 cal Row
     • 100 Wall Balls (20 / 14 lbs)
Station 5:
For Time:
     • "Double Isabel:" 60 Snatches (115 / 85 lbs)

CrossFit P9

Quinta Feira - 17.11.16

WOD
00:00 - 03:00:
     • Max Power Snatches (135 / 85 lbs)
03:01 - 04:00:
     • Rest
04:01 - 07:00:
     • Max C2Bs (Chest-to-Bars)
07:01 - 08:00:
     • Rest
08:01 - 11:00:
     • Max Thrusters (135 / 85 lbs)
11:01 - 12:00:
     • Rest
12:01 - 15:00:
     • Max T2Bs (Toes-to-Bars)

CrossFit P9

Sexta Feira - 11.11.16

WOD
4' ON / 4' OFF of:
Station 1:
4' AMRAP of:
     • 1 Deadlift + 1 Clean + 1 Hang Clean + 1 STO (Shoulder-to-Overhead) (185 / 135 lbs)
Station 2:
For Time:
     • 24 cal Air Bike + 24 Box Jumps
Station 3:
For Time:
     • 34 cal SkiErg + 34 Double KB Front Squats (24 / 16 kg)
Station 4:
For Time:
     • 44 cal Row + 44 Burpees over the Rower
Station 5:
For Time:
     • 54 T2Bs (Toes-to-Bars) + 54 Wall Balls (20 / 16 lbs)

CrossFit P9

Quinta Feira - 20.10.16

WOD
18' EMOM of:
     • A: 13/10 cal Row + 20 Air Squats
     • B: 10 T2Bs + 10 C2Bs (Chest-to-Bars)
     • C: 7 Squat Cleans (115 / 85 lbs)
     • D: 10 KB Swings + 7 Burpees Over-the-KB (24 / 16 kg)
     • E: 7 Burpee Box Jump Overs (24" / 20")

CrossFit P9

Segunda Feira - 17.09.16

WOD
18' EMOM of:
     • A: 15 Double Unders + 10 Toes-to-Bars (T2Bs)
     • B: 2 Rope Climbs
     • C: 15 KB Walking Lunges (24 / 16 kg)
     • D: 6 Burpees to Jumping Pull-Ups (Rings)
     • E: 15 Box Jumps (24" / 20")
     • F: 12 Plate Zombie Crunches (45 / 25 lbs)

CrossFit P9

Quinta Feira - 01.09.16

WOD
21' EMOM of:
     • A: 20 Double Unders + 8 Toes-to-Bars (T2Bs)
     • B: 10 Burpee Box Jump-Overs (24" / 20")
     • C: 15 Wall Balls (20 / 14 lbs)
Followed immediately by:
3 Rounds for Time:
     • 20 Double Unders + 8 Toes-to-Bars (T2Bs)
     • 7 Burpee Box Jump-Overs (24" / 20")
     • 15 Wall Balls (20 / 14 lbs)