Category: Latest WOD

CrossFit9 – WOD Skill Metcon (Weight) Friday 12 Minute EMOM: ODD: 5 Bench Press EVEN: 2 Rope climb L1: 3:1 Ground 2 Standing L2: 135/75 L3: 185/95; legless Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 2-Way Sled Push *10 Power Snatch* 30 Double Under (2×45 women/3 x45 men) L1: 45/35 L2: *95/65… Read more »

CrossFit9 – WOD Skill Back Squat (5 x 10) Metcon Metcon (Time) 4 Rounds for Time: 5 Ring M-up (or 15 dips) 10 Front Squat 10 Shoulder to Overhead L1: 45/35+ L2: 105/75+ L3: 135/95

CrossFit9 – WOD Metcon Metcon (Time) 2 Rounds For Time: 400 M Run 100 OH Walking Lunges w/ plate (45/25) 50 DB Snatch (35/20+) 50 Calorie Bike L3: 3 Rounds For Time: 400 M Run 100 OH Lunges w/ Bar (95/65) 50 DB Snatch (50/35+) 50 Calorie BikeL + R = 2

CrossFit9 – WOD Skill Strict Press (5 x 3) Push Press (4 x 5) Metcon Metcon (Time) For Time: 400 M Sled Pull 1000 M Row 30 OHSQ L1: 2 x 45 M/W; 45/35+ from rack L2: 3 x 45 M/ 2 x 45 W; 115/85 L3: 4 x 45 M/3 x 45 W; 135/95

CrossFit9 – WOD Skill Front Squat (6 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP: 6 Hang Power clean 9 Push-up 12 Sit-up L1: 45/35 L2: 135/95 L3: 155/115

CrossFit9 – Olympic Weightlifting Warm-up Warm-up (No Measure) Self-led warmup. Then, with a bare bar, 3 rounds of the complex: 2 snatch pulls +2 hang snatches + 2 heaving snatch balance Weightlifting Heaving Snatch Balance (2 x 3 @ 65% 1RM snatch. 2 x 3 @ 70%, 1 x 3 @ 75%) Snatch (Work up… Read more »

CrossFit9 – WOD Metcon Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more about Danny click here115/85# Scale appropriately

CrossFit9 – WOD Skill Metcon (AMRAP – Reps) Gymnastics: L1: Wall-aided handstand Wall walk Shoulder tap Overhead KB carry L2: 3 Rounds Max set HSPU Rest 3 min Score is the lowest set Metcon Metcon (AMRAP – Reps) Tabata (8R – 20 sec on/10 sec rest per movement) 1. Toes to bar Rest 2 Min… Read more »

CrossFit9 – WOD Skill Sumo Deadlift (6 x 3) 4 x 10 Hip Ext between sets Metcon Metcon (Time) 10 RFT: 6 Thruster 10 Calorie bike L1: 45/35 L2: 95/65 L3: 115/8515 Minute Cap

CrossFit9 – 9Fit Bootcamp Metcon Metcon (Time) 3 Rounds For Time: 10 Calorie ski 20 Pull-up or ring row 30 Wall ball 40 DB Lunges (20/20) (35/20+) 2-Way sled push