CrossFit9 – 9Fit Bootcamp Metcon Metcon (Time) 50-40-30-20-10 Wallball Push-up Calorie bike Double Under (Or attempts)
170620
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: ODD: 6 Bench Press EVEN: 5 Ring Muscle Up (10 Dips) L1: 95/45+ L2: 155/75+ L3: Bodyweight Metcon Metcon (Time) 6 Rounds: 10 Overhead Squat 100 M Run L1: 45/35 L2: 115/75 L3: 135/95
170619
CrossFit9 – WOD Skill Strict Press (3 x 5) Push Press (3 x 3) Push Jerk (3 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 20 Sit-up (L3: GHD) 20 Front Rack Lunges (10/10) 20 Pull-ups L1: 45/35 L2: 95/65 L3: 135/95
170617
CrossFit9 – WOD Metcon Metcon (Time) In Teams of Two: 400 M Farmer Carry 200 M Run 50 Burpee Box Jump-overs 200 M Run 60 Hang DB Snatch (30/side) 200 M Run 70 Calorie Row 200 M Run 80 Toes to Bar 200 M Run 90 Pistol 200 M Run 100 Air Squat L1: B/P;… Read more »
170616
CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: 10 HSPU 10 Hang Power Clean L1: 45/35 L2: 115/75 L3: 155/115 Metcon Metcon (Time) 3 Rounds* 5 Ring Muscle-up (10 Dips) 30 Double Under 30 Sit-up 30 Dumbbell Deadlift L1: 2 Rounds*, 25/15+ L2: 3 Rounds*, 50/35+ L3: 4 Rounds*, 65/50+
170615
CrossFit9 – WOD Skill Handstand Walk (20 Minutes) Scaling/Drills: -Around the world on box -Wall walk -Wheelbarrow walk (partner) -Overhead KB walk -Freestanding Handstand Metcon Metcon (Time) 30-20-10 Pull-up Calorie Bike Thruster L1: 45/35 L2: 65/45 L3: 75/6520 Minute Cap
170614
CrossFit9 – WOD Skill Metcon (AMRAP – Reps) 10 Minute EMOM: 100 M Run Max Push-ups remainder of the minute Score = # of push-ups in all rounds Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 50 Russian Twists 40 Sit-up 30 Reverse lunge with KB 20 Kettlebell Swing 10 Goblet Squat L1:… Read more »
170613
CrossFit9 – WOD Skill Back Squat (5 @ 60%, 5 @ 70%, 3 @ 80%, 2 @ 90%) Metcon Metcon (Time) 4 Rounds: 3 Rope Climbs (L3: Legless) 15 Burpees 20 Wallball
170612
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: 3 Push Jerk L1: 75/55 L2: 135/95 L3: 165/115 (from the floor) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
170610
CrossFit9 – WOD Metcon Metcon (Time) In teams of 2: 3 Rounds 20 Dips (L3: 10 Muscle-up) 2-Way Sled Push 30 Bench Press 40 Calorie Row 50 Toes to Bar L1: 40 DB Floor Press L2: 30 Bench Press at 135/75 L3: 30 Bench Press at 165/95