Category: Latest WOD

CrossFit9 – WOD Skill Split Jerk (1 Rep Max) Metcon Metcon (Time) 3 Rounds For Time: 200 M Run 3 Rope Climb (2:1 ground to standing) 10 Shoulder to Overhead 20 Pistol (10/side) L1: 95/65 L2: 135/95 L3: 155/115 Finisher Metcon (Time) 3 Rounds For Time: 10 DB Bench Press 20 Tricep Pulldown (10/side; with… Read more »

CrossFit9 – WOD Skill Back Squat (2 x 5 @ 60%, 2 x 4 @ 75%, 2 x 3 @ 85%, 2 x 2 @ 90%) 4 x 10 Bottom Facing Up KB Press Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 10 Power Clean 15 Calorie Bike 30 Double Under L1: 45/35… Read more »

CrossFit9 – WOD Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

CrossFit9 – WOD Skill Metcon (No Measure) 20 Minute EMOM: 1. 100 M Run 2. 10 Slam Ball 3. 5/3 Muscle Up Attempt 4. 5 Bench Press 5. 20 Double Unders L1: 10 Ring Dips; 115/45, 10 DU L2: MU Attempt, 155/75, 20 DU L3: Muscle Up, 185/85, 30 DU Metcon Metcon (AMRAP – Rounds… Read more »

CrossFit9 – WOD Skill Overhead Squat (10 x 2) Metcon Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP: 200 M Row 15 Hang Power Clean 30 Push-up L1: 65/45 L2: 135/95 L3: 165/125

CrossFit9 – WOD Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP: 400 M Run 20 Sumo Deadlift High Pull 20 Box Jump 20 Pull-up 20 Sledgehammer hit (10/10) L1: Y/B, Supine bar row L2: G/Y, Pull-up L3: 95/65, Chest to Bar

CrossFit9 – WOD Skill Hang Squat Clean (3 Hang Squat Cleans (as Complex)) Do not set bar down between reps. Metcon Metcon (Time) 3 Rounds: 200 M Farmer Carry 15 Back Squat 20 GHD Sit-up (2:1 Sit-up) L1: B/P, 75/55+ L2: G/Y, 115/85+ L3: R/G, 155/105+

CrossFit9 – WOD Skill Strict Press (2 x 5) Push Press (3 x 3) Push Jerk (3 x 3) Metcon Metcon (Time) 3 Rounds: 2 Way Sled Push 21 Calorie Bike 15 Deadlift 9 Burpees Over Box L1: KB or 135/95 L2: 205/135 L3: 225/155

CrossFit9 – WOD CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap CrossFit Games Open 17.5 Masters 55+ (Time) 10 rounds… Read more »

CrossFit9 – WOD Skill Front Squat (1 Rep Max) Metcon Metcon (Time) For Time (25 Min Cap): 400 M Run 30 Russian KB Swing (R/G) 30 GHD Sit Up or 2:1 sit-up 30 Goblet Squat R/G 30 DB DL Burpee (50/35+) 30 Calorie Ski 30 Pistol (15/15) L3: 800 M Run, American Style KB