CrossFit9 – WOD Metcon Metcon (Time) 3 Rounds: 2-Way sled push 30 Lumber jack squat +press 30 Single Arm Overhead DB lunges (L) 50/35. 30 Single Arm Overhead DB lunges (R) 50/35 30 sec battle rope 30 Sledge hammer hits30 Minute Time Cap
1702159Fit
CrossFit9 – 9Fit Bootcamp Metcon Metcon (Time) 3 Rounds: 2-Way sled push 30 Lumber jack squat +press 30 Single Arm Overhead DB lunges (L) 50/35. 30 Single Arm Overhead DB lunges (R) 50/35 30 sec battle rope 30 Sledge hammer hits30 Minute Time Cap
170214
CrossFit9 – WOD Skill Back Squat (5 x 5) 4 x 10 Rower In-Out’s Metcon Metcon (Time) 3 Rounds: 20 Hang Power Clean 20 Wall ball 10 Chest to Bar Pull-up L1: 65/45; pull-up L2: 115/85; 10 CH2B L3: 155/105; 20 CH2B (regular pull-up is not RX)20 Minute Cap
170213
CrossFit9 – WOD Skill Metcon (No Measure) 16 Minute EMOM: 1. 10 Russian Step Up (with bar) 2. 10 Bar Good Morning 3. 10 Bent Over Row 4. 10 Bar Roll Out Metcon Metcon (AMRAP – Reps) 14 Minute AMRAP- Reps 50 Double Under (L1: 50 singles +10 burpees) 20 Shoulder to Overhead (L1: 45/35;… Read more »
170213 BBC
CrossFit9 – Olympic Weightlifting Warm-up Warm-up (No Measure) Self-led warmup. End w/ 3 light sets of the barbell complex: 2 hang power snatches 2 BTN split jerks 2 split snatches Weightlifting Split Snatch (Find 1 rep max. ) Max 3 misses at any given weight. Push Press (5 x 3 @ 70% of 1RM C&J)… Read more »
170211
CrossFit9 – WOD Metcon Metcon (Time) Teams of 2 *One partner works at a time* 5 Rounds: 200 M Run 10 Hang Power Clean 30 Air Squat 10 Shoulder to Overhead 30 Push-up L1: 75/55 L2: 135/95 L3: 165/115
170210
CrossFit9 – WOD Skill Metcon (Weight) Death By Wallball Start at 2 for 1st minute. Go up 2 reps each minute for 15 total minutes15 Minute Cap Metcon Metcon (Time) 3 Rounds: 30 Double Under 20 Box Jump 10 Deadlift 1 Legless Rope Climb L1: 135/95, 3:1 Ground to Standing L2: 225/155, 2:1 Rope Climb… Read more »
170209
CrossFit9 – WOD Skill Metcon (Time) For Time: 30 Power Snatch L1: 45/35 L2: 75/55 L3: 95/65 20 Power Snatch L1: 45/35 L2: 95/65 L3: 115/75 10 Power Snatch L1: 45/35 L2: 105/75 L3: 135/9515 Minute Cap Metcon Metcon (Time) 3 Rounds: 15 Back Squat 10 Calorie Bike 5/3 Ring Muscle-up L1: 95/65; 2:1 Ring… Read more »
170208
CrossFit9 – WOD Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click here Finisher 2k Row (Time) Max Effort 2k… Read more »
170207
CrossFit9 – WOD Skill Front Squat (10 Rep Max) Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans,… Read more »