Category: Latest WOD

CrossFit9 – WOD Skill Metcon (AMRAP – Reps) 10 Minute EMOM: 15 Wallball (20/14#) L3: 20 WallballWomen use 8 ft target, men use 10 ft target Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 30 Front rack lunges with bar (15/15) 15 Thruster 10 Calorie bike L1: DB L2: 45/35 L3: 95/65

CrossFit9 – WOD Metcon Metcon (Time) Macy’s Parade: Six Rounds For Time – 5 Minutes Per Round Every five minutes: 400 M Run or 500 M Row 10 Russian KB Swings (as heavy as possible with good form) 40 Double Unders (Scale to 40 Speed Steps or 40 Double taps if you don’t have double… Read more »

CrossFit9 – WOD Skill Metcon (Time) 10 Minute EMOM: 100 M Run Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 15 DB Hang squat clean (L2: 35/25+) 30 Sit-up 15 Box over jump (or step-up) 30 Sit-up 15 SDLHP with KB (L2: G/Y+) 30 Sit-up

CrossFit9 – WOD Skill Back Squat (5 x 5) Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 8 Burpees over bar 10 Power snatch 12 Wall ball L1: 45/35 L2: 95/65 L3: 135/95

CrossFit9 – WOD Skill Metcon (Weight) 20 minute EMOM: 3 Power clean 2 Front Sq 1 SH2OH L1: 45/35 L2: 115/85+ L3: 135/95+ 5-10 min Rest Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Calorie bike 10 Push-up 20 Air Squat

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 or 3 (only one person work at time) 30 Min AMRAP: 10 KB Swing 10 Box jump 10 Pull-ups 100 M Run L1: Y/B L2: R/G Russian L3: R/G American

CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: 4 Shoulder to Overhead L1: 45/35 L2: 115/75 L3: 135/95 Metcon Metcon (Time) 4 Rounds For Time: 200 M Run 21 Wallball (20/14) 12 Calorie bike

CrossFit9 – WOD Skill Bench Press (5 x 3) Metcon Metcon (AMRAP – Reps) Tabata (24 Minutes) 8 Rounds – 20 seconds on/ 10 seconds off (4 minutes per movement) 1. Muscle-up or Ring dips 2 minutes rest 2. Deadlift L1: 95/65 L2: 185/125 L3: 205/135 2 minutes rest 3. Calorie Row 2 minutes rest… Read more »

CrossFit9 – WOD Skill Turkish Get Up (5 x 2 (1L + 1R)) Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell /… Read more »

CrossFit9 – WOD Skill Front Squat (2 x 10 @55%, 2 x 8 @ 65%, 2 x 6 @ 75%, 2 x 4 @ 80%) Rest 2 min between sets Metcon Metcon (Time) 4 Rounds For Time: 10 Ground to Overhead 12 Chest-to-Bar 14 Calorie Bike L1: 45/35 L2: 115/85 L3: 135/9520 Minute Cap