Category: Latest WOD

CrossFit9 – WOD Skill Back Squat (1×10 @ 65%, 1×6 70% , 2×3 @ 80%, 2×2 @ 90%) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#L1: 45/35 L2: 115/75 Write the weight you used in the comments Assault Bike (Time) 30 Calories For Time Finisher Metcon (Time) 3 Rounds: 400 M… Read more »

CrossFit9 – WOD Metcon Metcon (Time) Teams of 2: 400 M Sled Pull 100 Pull-up 200 Air Squat 400 M Sled Push 100 Push-up (L3 HSPU) 200 Sit-up (L3 with Ball) 400 Run (together) 100 Thruster with bar 45/35 200 Lunges (L3 with bar)

CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: EVEN: 6 Back Squat (from floor) ODD: 10 Burpee Over Bar L1: from rack 95/65; just burpees L2: 135/95 L3: 165/105 Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP: 4 Rope Climb 20 DB Bench Press (scale appropriately) 20 Calorie Bike 20 Hollow Rock… Read more »

CrossFit9 – WOD Skill Overhead Squat (7 x 3) In between sets: Bar Roll-out 4 x 10 Metcon Metcon (Time) 3 Rounds: 400 M Run 30 Wallball* 30 Toes to Bar 4/2 Ring Muscle-up or 10 Dips *L3: Unbroken wallball, each break = 5 Burpees Finisher Metcon (No Measure) Mandatory Murph: 2 x 1-2-3-4 pull-ups… Read more »

CrossFit9 – WOD Skill Metcon (No Measure) 10 Minute EMOM: 2 Turkish Get-up (1 per side) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 30 KB Swing Russian R/G (L3 Double KB Swing G/Y) 30 DB Deadlift (L2: 50/35, L3: 55/40+) 30 Burpees to plate 30 Bar Good Morning 30 GHD or Sit-up… Read more »

CrossFit9 – WOD Front Squat (1 x 8 @ 70%, 1 x 6 @ 75%, 2 x 4 @ 80%, 2 x 2 @ 95%) Skill Front Squat (1 x 8 @ 70%, 1 x 6 @ 75%, 2 x 4 @ 80%, 2 x 2 @95%) Metcon Metcon (Time) 30 Power Snatch 30 Box… Read more »

CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: 3 Clean & Jerk (Weight increases every 2 minutes) L1: stay at 45/35 L2: 95/65, 105/75, 115/85, 135/95, 145/105 L3: 115/85, 135/95, 155/105, 165/115, 185/125Score will be finishing weight Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 21 Wallball 15 Calorie Bike 9 Deadlift… Read more »

CrossFit9 – WOD Metcon Metcon (Time) Teams of 2: 1000 M Row 100 Pull-up or Ring Row 100 DB snatch (L2: 35/20+, L3: 50/35+) 100 Power Clean (L1: 45/35, L2: 105/75, L3: 135/95 100 Ring Dips (L1: Box Dips, L3: 30/20 Muscle Up) 800 M Run with 45/25 (pass off plate)

CrossFit9 – WOD Skill Handstand Walk Scaling: Wall Walk Wall Handstand Free Handstand Metcon Metcon (Time) 40-30-20-10 Burpees Calorie Bike Bar Muscle up (4-3-2-1) L1: Jumping Bar M-up. 2:1 Chest to Bar

CrossFit9 – WOD Skill Sumo Deadlift (7 x 3) Box Step Up 4 x 10 (5/5) L3: 95/65 Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Hang power clean HSPU L1: 95/65; Push Press with Dumbbell L2: 135/95 L3: 155/105; deficit HSPU 45+25/45 plates