CrossFit9 – WOD Skill Clean Complex Power Clean + Hang Squat Clean + High Hang Squat Clean Metcon Metcon (Time) 30 – 20 – 10 Dumbbell Bench Press Bicep Curl with Bar Box Step-up with Bar Weighted Good Morning with Bar Bar Movements: L1: 35/15 L2: 45/35 L3: 75/45 DB Movements: L1: 40/20+ L2: 50/35+… Read more »
170322
CrossFit9 – WOD Metcon 30 Minute Time Cap (Not including finisher) Metcon (Time) 4 Rounds: 5 Tire Flip 100 M OH KB carry or DB 20 pull-up (ring row or bar row pull-up) 30 Box Jump 40 Air Squat 500 M Row L1 = 3 rounds , Ring Row or Bar Row Pull Finisher 4… Read more »
170321
CrossFit9 – WOD Skill Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 2-Way Sled Push (3×45/2×45) 4 Turkish Get-up (2/2) 4 Muscle up L1: 10 Ring Dips Metcon Metcon (Time) 4 Rounds For Time: 10 Calorie Bike 15 Front Squat 20 Sit-up L1: 45/35 or Goblet Squat (G/Y) L2: 95/65 L3: 135/95, GHD only
170320
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM Shoulder to Overhead L1: 6 reps, 95/65 L2: 8 reps, 135/95 L3: 10 reps, 155/105 Metcon Metcon (Time) 30 Thruster* 400 M Run 20 Thruster* 400 M Run 10 Thruster* 400 M Run *Weight increases as reps decrease. L1: Dumbbell L2: 65/45, 75/55, 95/65 L3: 95/65,… Read more »
170318
CrossFit9 – WOD CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55… Read more »
170317
CrossFit9 – WOD Metcon L3 will do Annie twice Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Hang Squat Clean (1 Rep Max) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
170316
CrossFit9 – WOD Skill Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 100 M Farmer Carry 2 Rope Climb 2 Turkish Get-up (1R/1L) with DB L1: B/P, 30/20 L2: G/Y, 50/35+ L3: R/G, 60/45+ Metcon Metcon (Time) 4 Rounds: 10 Calorie Bike 15 Bench Press 20 Toes to Bar L1: 95/65 L2: 135/75 L3:… Read more »
170315
CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds* 200 M Sled Pull (3×45/2×45) 20 DB Thruster 1 Minute Battle Rope 20 Russian Twist with ball 20 Sit-up or GHD L2: 25/35+ L3: 4 Rounds*, 35/55+
1703159FIT
CrossFit9 – 9Fit Bootcamp Metcon Metcon (Time) 3 Rounds* 200 M Sled Pull (3×45/2×45) 20 DB Thruster 1 Minute Battle Rope 20 Russian Twist with ball 20 Sit-up or GHD L2: 25/35+ L3: 4 Rounds*, 35/55+
170314
CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: 3 Shoulder to Overhead L1: 95/65 L2: 135/95 L3: increase weight every 2 min 1: 135/95 2: 145/105 4: 155/115 6: 165/125 8: 185/135 Metcon Metcon (Time) 3 Rounds*: 4/2 Ring Muscle Up 15 Back Squat 15 Calorie Row L1: 10 Ring Dips, 95/65 L2: 4/2… Read more »