CrossFit9 – WOD Skill Metcon (Weight) 10 Minute EMOM ODD: Power Clean (decreasing reps -10, 8, 6, 4, 2) EVEN: Chest to Bar (increasing reps- 2, 4, 6, 8, 10) L1: 75/55 L2: 135/95 L3: 155/105 Metcon Metcon (Time) 4 Rounds: 30 *Double Under* 15 Thruster Rest 1 min L1: 45/35, DU attempts- NO SINGLES…. Read more »
170225
CrossFit9 – WOD Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap:… Read more »
170224
CrossFit9 – WOD Skill Turkish Get Up Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 400 M Run 20 Kettlebell Swing 20 Push-up 20 Sit-up L1: Y/B L2: G/Y L3: R/GFinisher: 3 Rounds: 10 Good morning with bar 20 Face pull 30 sec plank hold
170223
CrossFit9 – WOD Skill 15 Minutes Handstand Walk (*Wall Walk* *Wall-facing HS* *Free HS*) Metcon Metcon (Time) For Time: 30 Calorie Ski 40 DU * Rest 1 min 30 Calorie Bike 40 DU * Rest 1 min 30 Calorie Row *40 DU L1: DU attempts, no singles. If you do singles, 800M Run Penalty. L2:… Read more »
170222
CrossFit9 – WOD Metcon Metcon (Time) 2 Rounds For Time: 30 Slam Ball 30 GHD Or Candlestick 30 Goblet Squat 30 Calorie Row 30 Box Jump L1: 20 reps of each L2: 30 reps of each L3: 40 rep of each
170221
CrossFit9 – WOD Metcon Back Squat (5 x 5) Weighted Good Morning 4 x 10 L2: 45/35 L3: 75/55 Metcon Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP: 15 Overhead Squat 10 Toes to Bar L1: 45/35 L2: 75/55 L3 95/65 REST 2 min Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP: 15… Read more »
170220
CrossFit9 – WOD Skill Handstand Walk Metcon (Weight) 12 Minute EMOM: 10 Deadlift* 1 Bar Muscle Up L1: 135/95, Jumping Bar MU L2: 225/155, *6 Reps* L3: 255/165, *6 Reps* Metcon Metcon (Time) 3 Rounds: 40 Double Under 20 DB Snatches 10 Ring Dips L1: 20/10; 10 Ring Dips L2: 40/30; 10 Ring Dips L3:… Read more »
170218
CrossFit9 – WOD Metcon CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsL1: 30 Dips; 90 Singles + 30 Burpees Rest 10 Minutes Metcon (Time) 3 Rounds: 15 Unbroken Thruster 15 Pull-up L1: 45/35 L2: 75/55 L3: 95/65Each break in thrusters =… Read more »
170217
CrossFit9 – WOD Skill Turkish Get Up 10 Minutes of Practice Metcon Metcon (Time) L1: For Time: 400 M Run 45 Deadlift 95/65 30 Back Squat 95/65 15 Dumbbell Bench Press 45/20 400 M Run L2: For Time: 800 M Run 45 Deadlift 205/135 30 Back Squat 165/125 15 Bench Press 135/75 800 M Run… Read more »
170216
CrossFit9 – WOD Skill Bar Complex 5 Minute EMOM: 1 Toes to Bar 1 Pull-up 1 Chest to Bar 1 Muscle Up L2: Unbroken L1: work on 5 kips Metcon 3 Minute rest between AMRAPS Metcon (AMRAP – Reps) 5 Minute AMRAP: Double Under ONLY Or DU attempt Metcon (AMRAP – Reps) 5 Minute AMRAP:… Read more »