Category: Latest WOD

CrossFit9 – WOD Metcon ()

CrossFit9 – WOD Skill Metcon (No Measure) For Form, Not Time: 20  Bent Over Row 20 Seated DB or KB Press 20 Sec L-hold 20 Single Leg KB Deadlift (10/10) L1: 45/35 L2: 75/55 L3: 95/65 Metcon Metcon (Time) 3 Rounds For Time: 400 M Run (or 500 M Row + 10 burpees over the bar)… Read more »

CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: 3 Shoulder to Overhead L1: 45/35 L2: 135/95 L3: 185/125 Metcon Metcon (AMRAP – Reps) 150 Wallball (20/14#) 90 Double Unders (or 90 Burpees) Then… AMRAP Ring Muscle Ups with remaining time.Score = total reps in 15 minutes

CrossFit9 – 9Fit Bootcamp Metcon Metcon (Time) 8 Rounds: 100 M Run 10 Russian KB Swing (R/G) 20 Air Squat L1: 6 Rounds L2: 8 Rounds L3: 10 Rounds, American KB

CrossFit9 – WOD Skill Overhead Squat (5 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 10 Back Squat 12 Calorie Bike 14 Pull-up L1: 45/35 L2: 115/85 L3: 135/95

CrossFit9 – WOD Skill 200 M Row (Time) 8 x 200M Row 1 Min Rest Between Score is slowest 200M Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 11 Deadlift 13 Toes to Bar 15 Sit-up L1: 95/65 L2: 185/125 L3: 225/155

CrossFit9 – WOD Skill Pistol practice (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 30 Minute AMRAP: 12 Burpees to plate 12 Hang DB power snatch 12 Air Squat L1: 10/5+ L2: 35/20+ L3: 50/35

CrossFit9 – WOD Skill Handstand Walk (Practice) Handstand Hold Metcon Metcon (Time) 4 Rounds: 1-Way Fast Sled Push (2×45/1×45) 15 Thruster 95/65 75/55 45/35 15 Pull-ups L1: 45/35 L2: 75/55 L3: 95/65

CrossFit9 – WOD Skill Back Squat (7 x 4) 4 x 10 Hip Extension on GHD between sets Metcon Metcon (Time) 4 Rounds For Time: 10 Power Snatch 10 Calorie Bike 10 Burpees L1: 45/35 L2: 95/65 L3: 115/85

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP: 5 Tire Flips 15 Single Arm DB OH Lunge L 15 Single Arm DB OH Lunge R 30 Medball Clean 30 Push-up 30 Sec L-hold L1: 5/10 L2: 25/35 B/Y L3: 35/50 Y/G