Category: Latest WOD

CrossFit9 – WOD Skill Hang Squat Clean (2 Rep Max) Metcon Metcon (Time) 5 Rounds For Time: 10 Thrusters 15 Toes to Bar 30 Double Under L1: 45/35, Knee-up L2: 75/55 L3: 95/65

CrossFit9 – WOD Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here

CrossFit9 – WOD Skill Strict Press (5 x 8) Between sets: 5 x 2 (1L/1R) Turkish get-up Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 10 Deadlift 20 Ab mat sit-up (no GHD) 30 Double Under L1: 95/65 L2: 205/135 L3: 225/155Do not take ropes from the member rope section if it is… Read more »

CrossFit9 – WOD Skill Bench Press (6 x 3) 5 x 10 Bent Over Row L1: 45/35 L2: 95/65 L3: 135/95 Metcon Metcon (AMRAP – Reps) 5 Minute AMRAP: Wallball (20/14)10 ft target for men, 8ft target for women. Rest 3 Min Metcon (AMRAP – Reps) 5 Minute AMRAP: Power Snatch L1: 45/35 L2: 95/65… Read more »

CrossFit9 – WOD Metcon Metcon (Time) Buy in: 800 M Run 3 Rounds: 50 Goblet squat 40 DB sit-up 30 Push-up 20 Sledgehammer 10 Man maker Cash out: 800 M Run L1: B/P, 10/5+ 400 M Run 2 Rounds 400 M Run L2: Y/B, 25/15+ L3: G/Y, 35/20+

CrossFit9 – WOD Skill Overhead Squat (6 x 3) Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 15 Thruster 15 Pull-up L1: 45/35 L2: 75/55 L3: 95/65

CrossFit9 – WOD Skill Sumo Deadlift (6 x 2) Metcon Metcon (Time) 5 Round For Time: 15 Back Squat 10 Ring Dips 100 M Run L1: 45/35+ L2: 95/65+ L3: 135/95+21 Minute Cap

CrossFit9 – Olympic Weightlifting Warm-up Warm-up (No Measure) Self led. Then, w/ a bare barbell, 4 sets of the complex: 2 snatch pulls 2 hang snatches 2 OHS Weightlifting Snatch (2×2@70%, 2×1@80, 1×1 @ 85%, 90%, 95%) Overhead Squat (Work up to today’s 1RM, then drop 20% for 2×2) Snatch Pull Complex (Work up to… Read more »

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 Minute AMRAP: 10 Pull-up 10 Hang power clean 10 Pistols 100 M Run L1: 45/35 L2: 135/95 L3: 155/105

CrossFit9 – WOD Skill 2k Row (Time) Max Effort 2k Row Double-Unders (3 Minute AMRAP) Metcon Metcon (Time) 3 Rounds: 3 Rope Climb 30 Wallball 30 Sit-up 30 Burpees