Blog Search

170510

By: 0

CrossFit9 – 9Fit Bootcamp

Skill

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

5 Walk-outs

10 Wall Walks

20 Shoulder Taps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 Single Arm DB Thruster (15/15)

30 Bicep Curls with bar

30 Back Rack Lunges with Bar

30 Wallball

30 Alternating Toes to Bar

170509

By: 0

CrossFit9 – WOD

Skill

Metcon (No Measure)

L1: 10 Minute AMRAP:

10 Dips or muscle up progression, 200 M Run.

L2: For Time:

20/10 Muscle-ups

L3: For Time:

30/12 Unbroken* muscle-ups, each break run 200 M

Metcon

Metcon (Time)

2 Rounds For Time:

10 Deadlift

20 Handstand Push-up

30 Front Squat

L1: 135/75; Goblet Squat

L2: 225/155; 95/65

L3: 275/185; deficit HSPUs (45/45+25# plates) 115/75

170508

By: 0

CrossFit9 – WOD

Skill

Back Squat (1×10 @ 65%, 1×6 70% , 2×3 @ 80%, 2×2 @ 90%)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L1: 45/35

L2: 115/75

Write the weight you used in the comments

Assault Bike (Time)

30 Calories For Time

Finisher

Metcon (Time)

3 Rounds:

400 M Run

10 Pull-ups

L3: Vested

170605

By: 0

CrossFit9 – WOD

Skill

Metcon (Weight)

12 Minute EMOM:

EVEN: 6 Back Squat (from floor)

ODD: 10 Burpee Over Bar

L1: from rack 95/65; just burpees

L2: 135/95

L3: 165/105

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

4 Rope Climb

20 DB Bench Press (scale appropriately)

20 Calorie Bike

20 Hollow Rock

L1: 8 Ground to Standing

L2: 4 Rope Climb

L3: 2 Legless Rope Climb

170504

By: 0

CrossFit9 – WOD

Skill

Overhead Squat (7 x 3)

In between sets:

Bar Roll-out

4 x 10

Metcon

Metcon (Time)

3 Rounds:

400 M Run

30 Wallball*

30 Toes to Bar

4/2 Ring Muscle-up or 10 Dips

*L3: Unbroken wallball, each break = 5 Burpees

Finisher

Metcon (No Measure)

Mandatory Murph:

2 x 1-2-3-4 pull-ups

2 x 2-4-6-8 push-ups

2 x 3-6-9-12 air squats

170503

By: 0

CrossFit9 – WOD

Skill

Metcon (No Measure)

10 Minute EMOM:

2 Turkish Get-up (1 per side)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 KB Swing Russian R/G (L3 Double KB Swing G/Y)

30 DB Deadlift (L2: 50/35, L3: 55/40+)

30 Burpees to plate

30 Bar Good Morning

30 GHD or Sit-up with ball

L1: 20 reps

Finisher

800m Run (Time)

Max Effort 800m Run

170503

By: 0

CrossFit9 – 9Fit Bootcamp

Skill

Metcon (No Measure)

10 Minute EMOM:

2 Turkish Get-up (1 per side)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

30 KB Swing Russian R/G (L3 Double KB Swing G/Y)

30 DB Deadlift (L2: 50/35, L3: 55/40+)

30 Burpees to plate

30 Bar Good Morning

30 GHD or Sit-up with ball

L1: 20 reps

Finisher

800m Run (Time)

Max Effort 800m Run

170502

By: 0

CrossFit9 – WOD

Front Squat (1 x 8 @ 70%, 1 x 6 @ 75%, 2 x 4 @ 80%, 2 x 2 @ 95%)

Skill

Front Squat (1 x 8 @ 70%, 1 x 6 @ 75%, 2 x 4 @ 80%, 2 x 2 @95%)

Metcon

Metcon (Time)

30 Power Snatch

30 Box Jump

Rest 2 min

20 Powers Snatch

20 Box Jump

Rest 2 min

10 Power Snatch

10 Box Jump

*weight increases as reps decrease

L1: stay at 45/35

L2: 75/55, 95/65, 105/75

L3: 95/65, 115/75, 135/95
Score includes rest

170501

By: 0

CrossFit9 – WOD

Skill

Metcon (Weight)

10 Minute EMOM:

3 Clean & Jerk

(Weight increases every 2 minutes)

L1: stay at 45/35

L2: 95/65, 105/75, 115/85, 135/95, 145/105

L3: 115/85, 135/95, 155/105, 165/115, 185/125
Score will be finishing weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

21 Wallball

15 Calorie Bike

9 Deadlift

L1: KB or 95/65

L2: 205/135

L3: 255/165

Finisher

Metcon (Time)

3 Rounds:

20 Bicep Curl

200 M Run