Category: Latest WOD

CrossFit9 – WOD Skill Strict Press (6 x 1) 5 x 10 bar roll out Metcon Metcon (Time) 3 Rounds For Time: 25 Calorie bike 25 Back Squat 25 Push-up L1: 45/35, incline push-up L2: 75/55 L3: 95/65, ring push-up

CrossFit9 – WOD Skill Bench Press (6 x 3) Bent Over Row 4 x 10 Metcon Metcon (AMRAP – Reps) 18 Minute AMRAP: 60 Calorie Row 50 Pull-up 40 Box Jump 30 Power Clean 20/12 Ring MU L1: 45/35, 2:1 dips L2: 115/85, 10/5 M-up L3: 135/95, 20/10 m-up

CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds: (40 min time cap) 100 DU 50 Wallball 50 Russian twist with plate (25/10) 50 Slam ball 50 Single arm DB push press (25/25) L1: 20/10+ L2: 35/25+ L3: 40/30+

CrossFit9 – WOD Skill Back Squat (5 x 5) Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 30 Sit-up 15 SH2OH L1: 45/35 L2: 115/85 L3: 155/115

CrossFit9 – WOD Metcon Metcon (Time) 12 days of Christmas Performed like the song: 1. Rope climb 2. T2B 3. slam ball 4. OH Lunges with bar 5. Sumo Deadlift High Pull 6. Push-up 7. Sit-up 8. Box jump 9. Push press 10. Pull-up 11. KB Swing 12. Burpees L2: 75/55, G/YExample: “On the seventh… Read more »

CrossFit9 – WOD Skill Deadlift (5 x 3) Hip ext: 4 x 10 Metcon Metcon (Time) 5 Rounds: 200 M Run 10 Bench press 30 Air Squat L1: 45/35 L2: 135/65 L3: 185/95

CrossFit9 – WOD Skill Metcon (AMRAP – Rounds) 15 Minute Cap – Death by Pull-up: Start with 1 pull-up in first minute, increase by 1 each minute until failure to complete reps in minute L1: Jumping pull-up; Ring row 2:1If you break the pull-ups during the minute, 3 burpee immediate penalty. Metcon CrossFit Games Open… Read more »

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP: 200 M Single arm KB carry (R/G) 50 Sit-up with plate 50 Push-up 50 Plate clean and jerk (45/25) 50 Box jump

CrossFit9 – WOD Skill Back Squat (6 x 3) Bar good morning (4 x 10) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 6 Hang Power Snatch 12 Toes to Bar 200 M Ski L1: 45/35 sit-up or candlestick knee up L2: 95/65 L3: 135/95

CrossFit9 – WOD Skill 1000m Row (Time) Max Effort 1000m Row3 x 1000 M Row 3-5 Min Rest between Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 400 M Run 15 Deadlift 30 Wall ball (20/14) L1: 45/35 L2: 205/135 L3: 225/155 No bella bars for deadlift