cal bike

Sexta da Maldade

Sexta feira - 30.11.18

Part A :
12' EMOM of : 
    • 50 Double Unders
    • 15/12 Cal Bike/Row
    • 15 Box Jumps
    • 15 Kettlebell Push Presses ( 24/16 Kg )
   
Part B :
10’ AMRAP of : 
     • 100m Run
     • 20 HandStand Push Ups
     • 30 Box Jump Overs

 Part C:
For Time ( 10’ Time Cap ) of : 
     • Double Kettlebell “DT” ( 24/16 Kg )
     

CrossFit P9, Performance P9

Sábado - 27.10.18

WOD  (Team of 4)


For Time ( 8’ Time Cap ) of:

• 120 Cal Row/Bike
• 100 Touching Toes on Plank
• 100 Sit Ups
• 200 Jumping Jacks

For Time ( 8’ Time Cap ) of:

• 120 Shoulder to OverHead
• 240 Lateral Hip Raises
• 240 Twist Abs ( 35/25 Lbs )
• 400 Double Unders

For Time ( 8’ Time Cap ) of:

• 240 Knees to Elbows
• 120 Plank to Elbows
• 80 Atomic Sit Ups
• 160 Jumping Lunges

CrossFit P9, Sexta da Maldade

Sexta Feira - 24.11.17

WOD (In Teams of 2)

Station 1:
2 Rounds For Time (5' Time Cap)
By In: 20 Foot Taps Plank Position
     • 40 Déficit (45 lbs) Double KB Deadlifts (24 / 16 kg)
     • 60 Wallballs (20 / 14 lbs)
2' Rest - Run 100m Every Rest
Station 2:
2 Rounds For Time (5' Time Cap):
By In: 20 Foot Taps Plank Position
     • 15/10 Burpees to MU
     • 15 Bear Complexes (115 / 85 lbs)
2' Rest - Run 100m Every Rest
Station 3:
For Time (5' Time Cap)
By In: 20 Foot Taps Plank Position
     • 70/55 Cal Bike
     • 50 Box Jumps Over (24" / 20")
2' Rest - Run 100m Every Rest
Station 4:
2 Rounds 2 Rounds For Time (5' Time Cap):
By In: 20 Foot Taps Plank Position
     • 5/4 Pegboards or 40 Heavy Bench Over Rows
     • 55 OHS (45/35 lbs)
2' Rest - Run 100m Every Rest