Category: Latest WOD

CrossFit9 – WOD Skill Push Jerk (1 Rep Max) Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here

CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds: 50 Air Squat 40 DB Lunges (20/20) 30 Push-up 20 Slam Ball 10 D-Ball L1: 2 Rounds, 10/5+ L2: 35/20+ or Y/B

CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: 10 Thruster L1: 45/35 L2: 75/55 L3: 95/65 Metcon Metcon (AMRAP – Rounds) 4 x 3 Min AMRAP 6 OHSQ 12 T2B or 18 GHD Rest 2 min between AMRAPS L1: 45/35 L2: 95/65 L3: 115/75

CrossFit9 – WOD Skill Front Squat (10 @ 50% 8 @ 65% 6 @ 75% 2×4 @ 85% 2×2 95%) Rest 2 min between sets Metcon Metcon (Time) 3 Rounds: 15 Hang Power Clean 15 Chest to Bar 15 Calorie Bike L1: 45/35 L2: 115/75 L3: 135/95

CrossFit9 – WOD Metcon Metcon (Time) Teams of 2: 20 Minute AMRAP 100 M Run 10 Deadlift 10 Burpees over bar L1: 45/35 L2: 185/115 L3: 225/155 Finisher Sit-ups (100)

CrossFit9 – WOD Skill Strict Press (3 x 7) Push Press (3 x 5) Push Jerk (3 x 3) Metcon Metcon (Time) 3 Rounds For Time 40 Wallball 20 DB Lunges 2-Way Sled Push (3×45/2×45) L1: 10/5 + L2: 35/20+ L3: 50/35+

CrossFit9 – WOD Skill Metcon (Time) 4 Rounds: 500 M Max Effort Row 10 Burpees Over Rower Rest 3 minutes between rounds. Your score is your slowest. Metcon Metcon (Time) 3 Rounds For Time: 40 Double Under 15 Squat Clean 15 HSPU L1: 45/35 L2: 105/75 L3: 100 DU; 135/95

CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 50 Sit-up with plate 40 Goblet Squat 30 KB Swing (R/G) 20 Burpees 10 Calorie Ski L1: 2 Rounds For Time

CrossFit9 – WOD Skill Front Squat (5 x 5) Practice Rope Climb between sets Metcon Metcon (Time) 6 Rounds For Time: 2 Rope Climb 10 Thruster 10 Calorie Bike L1: 45/35, 2:1 Ground to Standing) L2: 75/55 L3: 115/75, Legless

CrossFit9 – WOD Skill Death by Pull-up (AMRAP – Reps) Begin with 1 rep, increase by 1 rep each minute for 15 minutes.L1: Jumping Pull-up Metcon Metcon (Time) For Time: 400 M Row 21 Back Squat 21 Ring Dips 400 M Row 15 Back Squat 15 Ring Dips 400 M Row 9 Back Squat 9… Read more »