c2b

Quarta-Feira 24.04.2019

WOD
For Time ( 15’ Time Cap ) of:
     • 30 Strict Pull Ups
     • 6 Complex (1 Power Clean + 1 Hang Squat Clean + 1 Jerk) (155/105 Lbs)
     • 30 Chest to Bar
     • 4 Complex (1 Power Clean + 1 Hang Squat Clean + 1 Jerk) (185/135 Lbs)
     • 15 Bar Muscle Ups
     • 2 Complex (1 Power Clean + 1 Hang Squat Clean + 1 Jerk) (225/155 Lbs)

Sexta da Maldade, CrossFit P9

Sexta feira - 21.09.18

WOD 

Part A (Individual):
For Time of (8' Time Cap) : 
    50-40-30-20-10
     • Double Unders
     • Sit Ups
   
Part B (Em Duplas):
10' AMRAP of : 
    • 12 Thrusters ( 115 / 85 Lbs )
    • 22 Chest to Bar  
    • 22 Wall Balls (20 / 14 Lbs) 
    • 12 Sumo DeadLift High Pulls 

 Part C:
10’ Emom of : 
     • 12 Front Rack Lunges ( 115 / 75 Lbs )
     • 18 Push Ups
 

EMOM = Every Minute On The Minute
AMRAP = As Many Rounds As Possible 
 

CrossFit P9, Sexta da Maldade

Sexta Feira - 29.12.17

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 4 Rope Climbs
     • 40 Pull Ups
     • 30 Chest To Bar
     • 10 Bar Muscle Ups
3' Rest - 1' Plank + 25 Wallballs
Station 2:
3 Rounds For Time (6' Time Cap):
     • 30 Reverse Lunges (115 / 85 lbs)
     • 25/20 Cal Row
3' Rest - 1' Plank + 25 Wallballs
Station 3:
2 Rounds For Time (6' Time Cap)
     • 40 Dumbell Rows (40 lbs / 10 kg) + 100 DUz
     • 40 Medball Cleans (20 / 14 lbs) + 18/15 Cal Bike
3' Rest - 1' Plank + 25 Wallballs
Station 4:
For Time (6' Time Cap):
     • 20 Wall Climbers
     • 10 Ring Muscle Ups
     • 40 Partner Sit Ups
3' Rest - 1' Plank + 25 Wallballs