CrossFit9 – WOD Skill Metcon (AMRAP – Reps) 16 Minute EMOM: EVEN: Calorie Bike ODD: Air Squat L2: 10/8 calories, 20 air squat L3: 15/10 calories, 30 air squat Metcon Metcon (AMRAP – Rounds) 4 Rounds: 3 Min AMRAP: 5 Front Squat 10 Push-up 15 Box Jump Rest 2 minutes between rounds. L1: 45/35 L2:… Read more »
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CrossFit9 – 9HIIT Metcon Metcon (AMRAP – Rounds and Reps) 36 Minute AMRAP: 36 OH Walking Lunge with 2 KB 36 Goblet Squat with 2 KB 36/30 Calorie Ski 36 Hammer Hit 36 Sit-up 36 V-up (feet off floor) 36 Russian Twist (feet off floor) L1: Plate or BW lunges, L2: Y/B and 25/10# plate
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CrossFit9 – WOD Skill Sumo Deadlift (6 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 30/25 Calorie Row 30 Power Clean 30 Wallball L1: 45/35 or DB L2: 95/65 L3: 115/85
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CrossFit9 – WOD Skill Metcon (Weight) 14 Minute EMOM: ODD: 5 Back Squat EVEN: 5/3 Bar Muscle up L1: 45/35, Jumping Bar M-up L2: 135/95 L3: 185/125 Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
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CrossFit9 – WOD Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOR…. Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
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CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: ODD: 6 Deadlift EVEN: 10 Burpees over Bar L1: 45/35 L2: 205/135 L3: 245/165 Metcon Metcon (Time) 4 Rounds For Time: 2-way Sled Push 15/12 Calorie Ski 15 Front Squat 5/3 Muscle up (or 10 dips) L1: 45/35 L2: 95/65, 2 x 45 sled L3: 135/95,… Read more »
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CrossFit9 – WOD Skill Front Squat (6 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 20 Wall ball 15 Pull-up 10 Power snatch L1: 45/35 L2: 95/65 L3: 115/85
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CrossFit9 – 9Fit Bootcamp Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP: 50 Air Squat 40 Lunges with KB 30 Burpees 20 Calorie bike 10 D-ball ground to shoulder
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CrossFit9 – WOD Skill Shoulder to Overhead (1 Rep Max) Any style Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 30 Calorie Row 15 DB Power Clean 30 T2B L1: 20/10+ L2: 35/25+ L3: 45/35+
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CrossFit9 – WOD Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here255/175 40 Minute Cap