Category: Latest WOD

CrossFit9 – WOD Skill Strict Press (3 x 5) Push Press (3 x 3) Push Jerk (3 x 2) Metcon Metcon (Time) For Time: 60 Thruster 50 Pull-ups 40 GHD sItup (80 sit-up) L2: 45/35 L3: 75/55

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 2-Way Sled Push (3×45/2×45) 10 D-Ball Over Shoulder 15 Calorie Bike 20 Double KB Front Lunge (Y/B) (10/side) 30 Sit-up Finisher Metcon (AMRAP – Rounds) 10 Minute AMRAP: DB Reverse Fly DB Lateral Raise DB Bicep Curl Tricep Pull-down

CrossFit9 – WOD Skill Death by Toes-to-Bar 15 Minute EMOM: 1st Min- 1 T2B 2nd Min- 2 T2B Increase by 1 rep each minute til 15.L1: Knee-up L2: Knee to Elbow *If you cannot keep going, move to sit-up. Score is the number of T2B reps in the last minute you are able to complete…. Read more »

CrossFit9 – WOD Skill Back Squat (8 @ 70%, 8 @ 75%, 6 @ 80%, 6 @ 85%) Front Squat (4 @ 65%, 4 @ 75%, 4 @ 85%, 2 @ 90%) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 20 Calorie Row 20 KB Swing 20 Pistol (10L/10R)

CrossFit9 – WOD Metcon Metcon (Time) In teams of two; for time: 100 Russian KB Swing (L2: G/Y, L3: R/G) 100 Calorie Bike 100 Handstand Push-up 100 Calorie Row 100 Power Snatch 100 GHD or 200 Sit-up 10 x 100 M Run 1 partner works at a time. ** Every time you switch, 5 burpees… Read more »

CrossFit9 – WOD Skill Weighted Pull-ups (3 Rep Max) Max Weighted Ring Dip L1: Work on modification of ring dip Metcon 2017 Regionals Event 3 (Time) For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Men use… Read more »

CrossFit9 – Olympic Weightlifting Olympic Lifting Total (Total Weight)

CrossFit9 – WOD Skill Split Jerk (7 x 3) Metcon Metcon (Time) 6 Rounds: 10 Hang Power Clean 10 Bar Facing Burpees L1: 65/55 L2: 135/95 L3: 155/105* Unbroken 200 M Run Penalty for breaks

CrossFit9 – WOD Skill Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP: 5 Walk-outs 10 Wall Walks 20 Shoulder Taps Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 30 Single Arm DB Thruster (15/15) 30 Bicep Curls with bar 30 Back Rack Lunges with Bar 30 Wallball 30 Alternating Toes to Bar

CrossFit9 – WOD Skill Metcon (No Measure) L1: 10 Minute AMRAP: 10 Dips or muscle up progression, 200 M Run. L2: For Time: 20/10 Muscle-ups L3: For Time: 30/12 Unbroken* muscle-ups, each break run 200 M Metcon Metcon (Time) 2 Rounds For Time: 10 Deadlift 20 Handstand Push-up 30 Front Squat L1: 135/75; Goblet Squat… Read more »