Category: Latest WOD

CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: ODD: 10 Deadlift EVEN: 10 Handstand Push-up L1: 10 Reps- 135/95, Push Press L2: 10 Reps- 205/135, Handstand Push-up L3: 15 Reps- 225/155, Deficit Handstand Push-up Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP: 30 Double Under 20 Wall ball 10 Burpees 6″ target

CrossFit9 – WOD Skill Bench Press (5 x 5) 5 x 10 Bar Roll-out Metcon Metcon (Time) 4 Rounds: 21 Wallball 15 Calorie Bike 9 Handstand Push-up

CrossFit9 – WOD Skill Metcon (No Measure) 3 Rounds: 2 Turkish Get-up 20 Kneeling Split Land Mine 30 DB Bent Over Row 30 DB Bicep Curl 30 DB Reverse Fly18 Minute Time Cap Not for time- no measure. Metcon Metcon (Time) 3 Rounds For Time: 400 M Run 20 KB Swing (G/Y) 20 Push-up

CrossFit9 – WOD Skill Warm-up (No Measure) Mobility (10-15 minutes) Metcon Metcon (Time) 3 Rounds*: 400 M Row 20 Bent Over Row 20 Front Rack Lunge (10/side) 30 Russian Twist (15/side) 30 Sledgehammer hit L1: *2 Rounds, 45/35 L2: 3 Rounds, 75/55 L3: *4 Rounds, 95/65

CrossFit9 – WOD Skill Death By Overhead Squat (Weight) Start with 2 Overhead Squats. Increase by 2 reps each minute for 10 minutes. L1: 45/35 L2: 75/55 L3: 95/65 Metcon Metcon (Time) 4 Rounds: 20 Wallball 10 Power Snatch L1: 45/35 L2: 75/55 L3: 95/65

CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM: ODD: 3 Ring Muscle Up Attempts EVEN: 5 Power Clean L1: 5 Ring Dips, 65/55 L2: 135/95 L3: 5 Ring Muscle Ups, 165/125 Metcon Metcon (Time) 3 Rounds: 10 Thruster 20 Calorie Row 30 Sit-up L1: 45/35 L2: 75/55 L3: 95/65, GHD Sit-up

CrossFit9 – WOD Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-ups every 2… Read more »

CrossFit9 – WOD Skill 20 Minutes Metcon (No Measure) 3 Rounds: Tricep Complex: 20 Tricep In-Out 20 Tricep Hammer 20 Tricep Round The World 20/side Tricep Pull-downNo prescribed weight, scale appropriately Metcon Metcon (AMRAP – Reps) 3 Rounds: 400 M Row 20 Unbroken* Wallball Max Rep DB Bench Press *10 Burpee Penalty for breaksWrite DB… Read more »

CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds For Time: 400 Run with ball 30 Calorie Ski 30 OH Lunges with plate (45/25) 30 KB Swing (G/Y) 30 Slam ball L1: 20 reps of each movement

CrossFit9 – WOD Skill Toes-To-Bar (10-15 Minutes Practice) L1: Kipping Practice L2: Toes to Bar L3: Toes to Bar with Medball Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP: 10 Shoulder to Overhead 100 Run L1: 65/55 L2: 115/75 L3: 135/95Rest 2 Minutes Metcon (AMRAP – Reps) 5 Minute AMRAP: Max Calorie RowScore… Read more »