Category: Latest WOD

CrossFit9 – WOD Skill Back Squat (10 Rep Max) Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsAdd 2 minutes rest between rounds. L1: Scale as appropriate (benchmark – 75% of 1 Rep Max)

CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 20 Push-up 20 Toes to Bar or Knee-up 20 Goblet Squat (G/Y) 20 Russian Twist with plate (25/15#)

CrossFit9 – WOD Skill Clean & Jerk Complex (1 Rep Max) 1 Clean + 2 Split Jerks Metcon Metcon (Time) 30 Medball Clean (20/14#) 4 Rope Climb 30 Medball Clean 3 Rope Climb 30 Medball Clean 2 Rope Climb 30 Medball Clean 1 Rope Climb L1: 2:1 Ground to Standing L3: Legless

CrossFit9 – WOD Skill Front Squat (1 Rep Max) Metcon Metcon (Time) 5 Rounds For Time: 5 Hang Squat Snatch 10 Burpees over bar 20 Air Squat L1: 45/35 L2: 95/65 L3: 135/95

CrossFit9 – WOD Metcon Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click hereRest 10 Minutes Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: Teams of 3: 10 KB Swing 10 Burpees 100M Run

CrossFit9 – WOD Skill Overhead Squat (6 x 2) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit9 – Olympic Weightlifting Warm-up Warm-up (No Measure) Self led warmup, followed by 3 sets with bare bar: 2 hang snatches 2 OHS 2 BTN jerks Weightlifting Segment Snatch (AKA Pause Snatch) (1×2@70% 1RM snatch, 2×1@75%, 2×1@ 80%, 1 x 1 @ 85%) http://www.catalystathletics.com/exercise/392/Segment-Snatch/2 count pause just below the kneecap Overhead Squat (Every 2 min… Read more »

CrossFit9 – WOD Bench Press (6 x 2) Bent Over Row 5 x 10 L1: 45/35 L2: 75/55 L3: 95/65 Skill Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 40 Double Under 20 Front Rack Lunges 5/3 Bar Muscle-up L1: 45/35, 20 DU Attempts + 5 Burpees L2: 95/65 L3: 135/95

CrossFit9 – 9Fit Bootcamp Metcon Metcon (Time) 2 Rounds For Time: 50 Wall ball 40 Push up 30 Calorie bike 20 Burpees 10 D-ball L3: 3 Rounds For Time

CrossFit9 – WOD Skill Strict Press (5 x 3) Push Press (3 x 3) Metcon Metcon (Time) 400 M Run 21 Front Squat 400 M Run 15 Front Squat 400 M Run 9 Front Squat 400 M Run 6 Front Squat L1: 45/35 L2: 95/65 L3: 135/95