Wall Balls

CrossFit P9, Sexta da Maldade

Sexta Feira - 07.04.17

WOD (In Teams of 2)
Station 1 (6' Time Cap):
     • 50 Cal Row
     • 6 Rounds Heavy DT :
     12 Deadlifts / 9 Hang Clean / 6 STO (135 / 105 lbs)
 Then:
Rest 2'
Station 2:
  4 Rounds For Time (6' Time Cap):
     • 600m Assault Bike For Time
     • 12 Chest To Bar
     • 24 KB Swings (24 / 16 kg)
     • 48 Double Unders
Rest 2'
Station 3:
  For Time (6' Time Cap):
     • 400m Run with the Medball ( 20 / 14 lbs)
     • 80 Medball Cleans
     • 60 Wall Balls
Rest 2'
Station 4:
  For Time (6' Time Cap):
     • 100 Burpees Over Friend

CrossFit P9

Quarta Feira - 01.03.17

WOD
35' EMOM of:
     • 1 min: 600m / 400m Assault Bike
     • 2 min: 15 American Kettlebell Swings (24 / 16 kg)
     • 3 min: 6 Burpees Box Jump Overs (24"/ 20")
     • 4 min: 25 Double Unders + 15 V-Ups
     • 5 min: 15 Wallballs (20 / 14 lbs)
     • 6 min: 20 Montain Climbers + Plank (until 45")
     • 7 min: 18 / 15 Cal Row

CrossFit P9

Quarta Feira - 15.02.17

WOD
3' AMRAP of:
     • 20 Burpees
     • 30 Thusters (95 / 65 lbs)
     • 40 Deadlifts
Rest 2'
4' AMRAP of:
     • 20 Burpees
     • 30 Wall Balls (20 / 14 lbs)
     • 40 Medball Cleans
 Rest 1'
4' AMRAP of:
     • 20 Burpees
     • 30 Pull Ups
     • 40 Knees To Elbows

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

Quarta Feira - 21.12.16

WOD
4' AMRAP of:
1-2-3-4-5...
     • Handstand Push-Ups (HSPUs)
     • Pull-Ups
1' 30" Rest
4' AMRAP of:
1-2-3-4-5...
     • Sumo-Deadlift High-Pulls (SDHPs) (135 / 95 lbs)
     • Wall Balls (20 / 16 lbs)
For Time:
     • 30 Sumo-Deadlift High-Pulls (SDHPs) (135 / 95 lbs)
     • 30 Handstand Push-Ups (HSPUs)

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

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 - 10.11.16

WOD
00:00 - 03:00:
     • Max Push Presses (115 / 75 lbs)
03:01 - 04:00:
     • Rest
04:01 - 07:00:
     • Max Handstand Push-Ups (HSPUs)
07:01 - 08:00:
     • Rest
08:01 - 11:00:
     • Max Front Rack Reverse Lunges (135 / 95 lbs)
11:01 - 12:00:
     • Rest
12:01 - 15:00:
     • Max Wall Balls (20 / 14 lbs)

CrossFit P9

Sexta Feira - 28.10.16

WOD
00:00 - 08:00:
For Time:
     • 10 Sled Pulls (185 / 135 lbs)
     • 20 Squat Cleans (175 / 105 lbs)
     • 30 Squat Snatches (155 / 85 lbs)
08:01 - 10:00:
     • Rest
10:01 - 18:00:
For Time:
     • 12-10-8: Bar Muscle-Ups
     • 60-50-40: Wall Balls
18:01 - 20:00:
     • Rest
20:01 - 28:00:
For Time:
     • 150/100 Cal Air Bike
28:01 - 30:00:
     • Rest
30:01 - 38:00:
For Time:
     • 30-20-10: Cal Row
     • 30-20-10: KB Swing (32 / 24 kg)

CrossFit P9

Sexta Feira - 21.10.16

WOD
00:00 - 03:00:
     • ME Thrusters (135 / 85 lbs)
03:01 - 04:30:
     • Rest
04:31 - 07:30:
     • ME Burpee to Muscle-ups
07:01 - 09:00:
     • Rest
09:31 - 12:00:
     • ME 1 Power Snatch + 3 OHSs (135 / 85 lbs)
12:01 - 13:30:
     • Rest
13:31 - 16:30:
     • ME 10 Push-Ups + 10 Wall Balls