181116

CrossFit9 – WOD Skill Metcon (Time) 2 rounds: 50/40 calorie assault bike L1: 30/20 calorie bike 4-5 minutes rest between rounds (score is fastest) 5-7 minutes between skill and metcon Metcon Metcon (Time) 5 rounds for time: 200m run 10 bench press 20 sit-up L1: 45/35 L2: 135/75 L3: 165/85

181115

CrossFit9 – WOD Skill Metcon (Time) 5 rounds (2 min cap each round) 250m row 10 pull-up rest 1 minute between rounds. L1: 6/4 pull-up or 12 ring row L3: 12 CH2B Score your slowest one. Start on the top of the min or 00:30 mark. (18 minute total cap) Rest 8-10 minutes Metcon (AMRAP… Read more »

181114

CrossFit9 – WOD Metcon Metcon (Time) 2 rounds for time: 30 DB hang clean & jerk 30 knee to elbow 30 medball clean (20/14) 30 KB swing 30/25 calorie ski and bike-erg 30 burpees 30 russian twists (25/15) L1: scale accordingly L2: 50/35; G/Y

181113

CrossFit9 – WOD Skill Back Squat (10×50%, 8×60%, 6×70%, 2×4 75%, 2×2 80%) Metcon Metcon (Time) *21*15*12*9 OHSQ *400m run L1: 45/35 L2: 95/65 L3: 115/85

181022

181022 Skill Push Press (3 x 3) Push Jerk (2 x 3) 4 x 10 bar good morning Metcon Metcon (Time) 4 rounds for time: 200m run 15 back squat (from the floor) 20 knee to elbow L1: 45/35 L2: 95/65 L3: 135/95

181020

181020 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 minute AMRAP: 100 wall ball 80 box jump over 60 hang power clean 40 SH2OH 20 bar muscle up L1: 45/35; 40 dips L2: 105/75 L3: 135/95

181019

181019 Skill Bench Press (6 x 2) Bent over row 4 x 10 between sets Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP: 14 DB lunge (2 DB) 10 burpees 14 DB lunge 10 pull-up L1: body weight L2: 35/25+- L3: 50/35-+; CH2B

181018

181018 Skill Power Snatch (1 rep max) 20 minutes to establish Metcon Metcon (Time) 8 rounds for time: 10 thruster 20 double under L1: 45/35 L2: 75/55 L3: 95/65 Rest as needed Then… 50 calorie bike erg

181017

181017 Metcon Metcon (Time) For time: 40 minute time cap Buy in: 800m run Then… 3 rounds: 200m sled pull 20/16 calorie ski 40 sit-up 20 KB deadlift 40 push up 20 hammer hit Cash out: 800m run Rx: sled 45×3/45×2; DL: G/Y

181016

181016 Skill Back Rack Lunge (5 x 10 (5/5)) Emphasis on good form. L1: weighted box step up 5 x 10 (5/5) Metcon Metcon (AMRAP – Reps) 5 rounds: In 3 minutes, complete… 8 toes to bar 10 single arm hang DB clean & jerk (5/5) 14/12 calorie row Then, with remaining time: AMRAP power… Read more »