team of 2

CrossFit P9, Sexta da Maldade

Sexta feira - 18.05.18

WOD (In Team of 2)

Part A:
10' AMRAP of:
     • 12 Snatches (95/65 lbs)
     • 12 Jumping Back Squats
     • 12 T2B
     • 24 Jumping Jacks Arm Crossed

Part B:
10' EMOM of:
     • Min 1: 14 Overhead Lunges (115/85 lbs)
     • MIn 2: 40 Hang Scissors Abs

Part C:
For Time (10' Time Cap)
     • 60 Push Presses (115/85 lbs)
     • 60 Thrusters
     • 60 T2B
     • 60 Jumping Jacks Arm Crossed

CrossFit P9, Performance P9

Sábado - 28.04.18

WOD (In Team of 2)
For Time (25' Time Cap):
Buy in: 40 Burpees Over The Bar
• 20 HSPUs
• 20 Shoulder Press (95/65 lbs)
• 20 KB Squat Cleans (24/16 kg)
• 30 HSPUs
• 30 Push Press (115/85 lbs)
• 30 KB Squat Cleans
• 50 HSPUs
• 50 Push Jerk (135/95 lbs)
• 50 KB Squat Cleans
Buy Out: 40 Burpees Over The Bar

CrossFit P9, Sexta da Maldade

Sexta Feira - 26.01.18

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 4 Rope Climbs
     • 50 Ring Rows
     • 30 Pull Ups
     • 10 Bar Muscle Ups
3' Rest - 1' Plank + 25 Wallballs
Station 2:
3 Rounds For Time (6' Time Cap):
     • 36 Lunges (115/85 lbs)
     • 30/25 Cal Row
3' Rest - 1' Plank + 25 Wallballs
Station 3:
2 Rounds For Time (6' Time Cap)
     • 22/16 Cal Assault Bike + 100 Double Unders
     • 12 Burpees To Wallball (20/14 lbs) + 40 DB Rows (40 lbs/10 kg)
3' Rest - 1' Plank + 25 Wallballs
Station 4:
For Time (6' Time Cap):
     • 50 Double DB Push Presses
     • 10 Ring Muscle Ups
     • 40 Partner Sit Ups
3' Rest - 1' Plank + 25 Wallballs

CrossFit P9, Performance P9

Sábado - 13.01.18

WOD (In Team of 2):

For Time (25' Time Cap):
     100m Run With Medball Alternated
     8 Rounds of
     • 5 Toes To Bar
     • 10 KB Swings (24/16 kg)
     
     200m Run With Medball Alternated
     6 Rounds of
     • 7 Knees To Elbows
     • 15 Russian KB Swings (24/16 kg)
     
     400m Run With Medball Together
     8 Rounds of
     • 10 Sit Ups With Medball
     • 20 KB SDHP (24/16 kg)

CrossFit P9, Sexta da Maldade

Sexta Feira - 05.01.18

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 60 Burpees Box Jump (24"/20’')
     • 2 x 400m Run
3' Rest - 20 Montain Climbers
Station 2:
For Time (6' Time Cap):
     • 100 OHS (115 / 85 lbs)
     • 100 HSPU
3' Rest - 20 Montain Climbers
Station 3:
2 Rounds For Time (6' Time Cap)
     • 500m Row + 10 Burpees Over the Erg
     • 50 Duz + 20 KBS (24/16 kg) + 10 KB Thrusters + 50 Duz
3' Rest - 20 Montain Climbers
Station 4:
For Time (6' Time Cap):
     • 50 T2Bs + Partner Hang Hold
     • 100 Wallballs (20/14 lbs) + Partner Squat Hold Against The Wall
     • 30 DB Snatches (50/30 lbs) + Partner Handstand Hold
3' Rest - 20 Montain Climbers

CrossFit P9, Sexta da Maldade

Sexta Feira - 15.12.17

WOD (In Teams of 2)

Station 1:
For Time (6' Time Cap)
     • 45 Man Makers (10 / 7 kg)
1' Rest - 6 Burpees Over Friend
Station 2:
2 Rounds For Time (6' Time Cap):
     • 600m Run (Together)  
     • 100m Burpee Broad Jump (Change Every 10m)
1' Rest - 6 Burpees Over Friend
Station 3:
For Time (6' Time Cap)
     • 50 Front Rack Lunges (135 / 105 lbs)
     • 40 Front Squats (175 / 135 lbs)
1' Rest - 6 Burpees Over Friend
Station 4:
2 Rounds 2 Rounds For Time (6' Time Cap):
     • 40 Pull Ups
     • 40 T2B
     • 40 Hand Release Push Ups
1' Rest - 6 Burpees Over Friend

CrossFit P9

Segunda Feira - 20.11.17

WOD

For Time (In Team of 2):
     • 150 Wallballs (20/14 lbs)
     • 130 Push Jerks (95/65 lbs)
     • 110 Medball Cleans (20/14 lbs) 
     • 90 Snatches
     • 70 Partner Medball Sit Ups
     • 50 Partner Burpees To High Knees
     • 30 Hand Release Push Ups

30'Cap

CrossFit P9, Sexta da Maldade

Sexta Feira - 25.08.17

WOD (In Teams of 2)

Station 1:
6 Rounds For Time (5' Time Cap)
     • 10 KB Swings (24 / 16 kg)
     • 14 Pull Ups
3' To Do 40 Sit Ups With Friend And Rest
Station 2:
6 Rounds For Time (5' Time Cap):
     • 2 Rope Climbers
     • 10 Box Jumps (24" / 20")
3' To Do 40 Sit Ups With Friend And Rest
Station 3:
6 Rounds For Time (5' Time Cap)
     • 12 SDHPs (95 / 65 lbs)
     • 12 Thrusters
3' To Do 40 Sit Ups With Friend And Rest
Station 4:
 6 Rounds For Time (5' Time Cap):
     • 20m Double KB Overhead Walk (24 / 16 kg)
     • 10 Double KB Front Rack Lunges
 3' To Do 40 Sit Ups With Friend

CrossFit P9, Sexta da Maldade

Sexta Feira - 18.08.17

WOD (In Teams of 2)

Station 1:
5 Rounds For Time (5' Time Cap)
     • 12/10 Cal Erg
     • 15 T2Bs
3' To Do 24 Burpees Over The Friend And Rest
Station 2:
5 Rounds For Time (5' Time Cap):
     • 15 Slam BallS (16 / 14 lbs)
     • 3 Wall Climbs
3' To Do 24 Burpees Over The Friend And Rest
Station 3:
5 Rounds For Time (5' Time Cap)
     • 6 Front Squats (135 / 95 lbs)
     • 6 Jerks
3' To Do 24 Burpees Over The Friend And Rest
Station 4:
 5 Rounds For Time (5' Time Cap):
     • 150m Row
     • 7 Hang Power Snatches (115 / 85 lbs)
 3' To Do 24 Burpees Over The Friend