Category: Latest WOD

CrossFit9 – WOD Metcon Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click hereWomen’s Standards: Deadlift 175#… Read more »

CrossFit9 – WOD Skill Bench Press (6 x 10) Bottom-up KB Press 5 x 10 (5/side) Metcon Metcon (Time) For time 200 M Sled Push (3×45/2×45) 30 Calorie Row 20 Clean & Jerk 10 Turkish Get-up (5/5) L1: 75/55 L2: 115/85 L3: 155/105

CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: 5 Power Snatch 5/2 Ring Muscle up L1: 45/35; 10 Ring Dips L2: 115/75 L3: 135/95 Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP: 30 Air Squat 20 Slam ball 10 Burpees

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP: 20 Wallball 20 DB Power Clean 20 Push-up 20 Pistol 100 M Suitcase Carry with KB L1: 10/20; B/P L2: 35/20+; G/Y L2: 50/35+; R/G

CrossFit9 – WOD Skill Clean & Jerk Complex 1 Power Clean + 2 Push Jerk Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsL1: 45/35 No rest, go straight into… 1-Mile Run (Time) Max Effort 1-Mile Run

CrossFit9 – WOD Skill Front Squat (1×10 @ 50%, 1×8 @ 60%, 1×6 @ 70%, 3×4 80%) Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 30 Toes to Bar 20 Calorie Bike 10 D-ball Over Shoulder Finisher Metcon (AMRAP – Rounds and Reps) 2 Rounds: 400 M Run 15 Strict Pull-ups L1: supine… Read more »

CrossFit9 – WOD Metcon Metcon (Time) Team of 2: 400 M Sled Push 100 Wall ball 75 HSPU 50 Clean and Jerk 20/15 Muscle up L1: Push-up, 45/35, 50 pull-up L2: 115/85 L3: 135/95

CrossFit9 – WOD Skill Bench Press (7 x 3) Ring Dips (4 x 5) L1: Box Dips 5 x 10 L2: Ring Dips 4 x 5 L3: Weighted Ring Dips 4 x 5 Metcon Metcon (Time) 21-18-15-12-9-6 Deadlift Burpees Over Bar L1: 95/65 L2: 205/135 L3: 225/165 Finisher Metcon (No Measure) Plank Circuit: 4 Rounds… Read more »

CrossFit9 – WOD Skill Front Squat (3 x 10 @ 60%, 2 x 5 @ 75%, 2 x 3 @ 80%) Alternating Seated DB Press 4×10 (5/side) Metcon Metcon (AMRAP – Reps) Tabata: 20 sec work, 10 sec rest for 4 minutes per movement. 1 minute rest between. 20 minutes total. 1. Squat Snatch L1:… Read more »

CrossFit9 – WOD Metcon Metcon (Time) For Time: 800 M Run 100 Air Squat 50 Push up 25 Pull-up 10 Tire flips 25 Russian KB Swing (R/G) 50 Goblet Squat 100 Sit-up 800 M Run L1 : 400 M Run 50 Air Squat 40 Push-up 30 Ring row / Bar Row 5 Tire flips 30… Read more »