CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: ODD: 2 Bar Muscle Up (5 Ch2B) EVEN: 5 Bench Press L1: 95/45 L2: 155/75 L3: 185/95 Metcon Metcon (Time) 3 Rounds For Time: 30 Toes to Bar 20 Overhead Squat 10 Calorie Row L1: 45/35: knee up L2: 75/55 L3: 95/65
170204
CrossFit9 – WOD Skill Overhead Dumbbell Lunge 2 Dumbbell Metcon Teams of 2: Judge Each Other CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersL1: Muscle up attempts CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10#… Read more »
170203
CrossFit9 – WOD Skill Sled Push Heaviest Possible One Way Metcon (AMRAP – Rounds and Reps) Gymnastic WOD: 5 Minute AMRAP- 5 Wall Walk 10 Wall Facing Shoulder Tap 15 Hollow Rock Metcon Metcon (Time) 3 Rounds: 200 M Farmer Carry 20 Dumbbell Power Snatch (10/side) 10** Chest to Bar 20 GHD Sit-up/Candlestick **L3: 20… Read more »
170202
CrossFit9 – WOD Skill Overhead Squat (5 x 5) Metcon Metcon (Time) 5 Rounds For Time: 10 Calorie Bike or Ski 3 Ring Muscle Up 6 Deadlift 9 Box Jump L1: 2:1 Box, Ring, Stationary Dips, 135/95 L2: 225/155 L3: 275/165, must use black bike
170201
CrossFit9 – WOD Skill Warm-up (No Measure) Mobilization 15 Minutes: Stretching Foam Roll Bands Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65#… Read more »
170131
CrossFit9 – WOD Skill Metcon (Time) For Time: 30 Power Snatch L1: 55/35 L2: 115/75 L3: 135/95 Metcon Metcon (Time) 4 Rounds: 15 Back Squat 10 Calorie Row 5 Bar Muscle Up L1: 95/65, Jumping Bar MU or 2:1 Ch2B L2: 155/105 L3: 165/125
170130
CrossFit9 – WOD Skill Metcon (Weight) EMOM 12 Minute: ODD: Power Clean EVEN: HSPU Start at 2, go up 2 reps each minute. L1: 75/55 L2: 135/95 L3: 165/115 Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 10 Shoulder to Overhead 20 Pistols (10/10) 30 Double Under L1: 75/55, Singles + 10 Burpees… Read more »
170128
CrossFit9 – WOD Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 repTeams of 2-… Read more »
170127
CrossFit9 – WOD Skill Weighted Pull-ups Max Height Box Jump (Distance) Max Height Box Jump Metcon Metcon (Time) 10-8-6-4-2-4-6-8-10 Front Squat Ring Dips L1: Box Dips, 45/35 L2: Stationary Dips, 125/85 L2: Ring Dips, 135/95
170126
CrossFit9 – WOD Skill Metcon (Weight) 12 Minute EMOM: Even: 10 Deadlift Odd: 10 HSPU L1: 135/95, DB Push Press L2: 225/155, HSPU L3: 275/165, Deficit HSPU Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#L1: 45/35