Category: Latest WOD

CrossFit9 – WOD Skill Metcon (No Measure) 10 Minute EMOM: ODD: 10 Handstand Push-ups EVEN: 30 Double Unders Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 15 Deadlift 20 Pull-up L1: KB L2: 205/135 L3: 225/155

CrossFit9 – WOD Skill Sumo Deadlift (6 x 2) 4 x 10 Hip Extension between sets Metcon Metcon (Time) 5 Rounds: 15 Overhead Squat 20 Box Jump L1: 45/35 L2: 75/55 L3: 95/6512 minute time cap

CrossFit9 – WOD Skill Metcon (Time) 3 Rounds For Time: 100 M SkiRest as needed. Score is the slowest time of 3. Metcon Metcon (Time) 2 Rounds For Time: 50 Sit-up 40 Wall ball 30 Slam ball 20 Pistol (10/10) 10 Burpees 1 Minute Battle Rope Finisher Metcon (No Measure) 800 M Run 50 Bicep… Read more »

CrossFit9 – WOD Skill Back Squat (1 Rep Max) Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 200 M Row 12 Shoulder to Overhead 30 second L-hold L1: 45/35, plank hold L2: 95/65 L3: 115/75* *Unbroken all movements, 5 burpee break penalty.

CrossFit9 – WOD Skill Bench Press (5 x 2) 5 x 10 Bar Roll-out Metcon Metcon (Time) 5 Rounds For Time: (MAX EFFORT) 10 Calorie Bike 15 KB Swing* 20 Goblet Squats* *Unbroken: each break = 400M Run 1 Minute rest between rounds L1: Y/B L2: G/Y L3: R/G

CrossFit9 – WOD Metcon Metcon (Time) For Time, In Teams of 2: 100 Medball Cleans (20/14) 20 Burpees 100 DB Power Clean (L1: 15/5+, L2: 40/25+, L3: 50/35+) 20 Burpees 100 KB Swing (L1: B/P, L2: G/Y, L3: R/G) 20 Burpees 100 Push-up 20 Burpees 100 Sit-up or GHD 20 Burpees 15 Rope Climbs (L1:… Read more »

CrossFit9 – WOD Skill Death by Pull-up (AMRAP – Reps) Begin with 1 rep, increase by 1 rep each minute for 15 minutes.L1: Ring Row/Jumping Pull-up No bands. Score = last fully completed round Metcon Metcon (Time) 4 Rounds For Time: 400 M Run 15 Back Squat L2: 135/95 L3: 185/125 (or body weight if… Read more »

CrossFit9 – WOD Skill Hang Squat Clean (5 x 2) As Complex. Do not put the bar down. Metcon Metcon (AMRAP – Reps) Tabata – 8 Rounds (20 seconds on/ 10 seconds off) per movement. 1. Toes-to-Bar Rest 1 min 2. Calorie Bike Rest 1 min 3. Sumo Deadlift High Pull (L1: KB, L2: 75/55;… Read more »

CrossFit9 – WOD Skill Metcon (No Measure) L1: Double Under Practice (5 Minutes) L2: L-Sit hang from bar or burpees (5 Minutes) Metcon Metcon (AMRAP – Rounds and Reps) 27 Minute AMRAP: 30 Calorie Ski 30 Double Unders (no singles) 30 DB Snatch (15/15) L2: 40/25+; L3: 50/35+ 30 Russian Twists with plate 30 Plate… Read more »

CrossFit9 – WOD Skill Strict Press (7 x 3) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 5 Deadlift 20 Sit-up 200 M Row L1: 95/65 L2: 205/135 L3: 225/155